Are eggs helpful to our health… or a cause of heart disease? Experts advise egg consumption should be part of a healthy lifestyle to be beneficial. But fears that eggs can be bad for us appear to have been laid to rest.
As many countries urge populations to stay at home, many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive.
Our colleagues at BBC Good Food are focusing on practical solutions for ingredient swaps, nutritious storecupboard recipes and all aspects of cooking and eating during lockdown.
If there was such a thing as a perfect food, eggs would be a contender. They’re readily available, easy to cook, affordable and packed with protein.
“The egg is meant to be something that has all the right ingredients to grow an organism, so obviously it’s very nutrient dense,” says Christopher Blesso, associate professor of nutritional science at the University of Connecticut in the US.
But for decades, eating eggs has also been controversial due to their high cholesterol content – which some studies have linked to an increased risk of heart disease. One egg yolk contains around 185 milligrams of cholesterol, which is more than half of the 300mg daily amount of cholesterol that the US dietary guidelines recommended until recently.
Additionally, there have been scientifically unsupported claims the eggs can guard against coronavirus, or that they have even been responsible for its outbreak. There has even been one outlandish theory that spitting in an egg before cooking it creates antibodies which can guard against the disease. (There's no evidence to support this.)
Does that mean eggs, rather than being an ideal food, might actually be doing us harm?
Cholesterol, a yellowish fat produced in our liver and intestines, can be found in every one of our body’s cells. We normally think of it as “bad”. But cholesterol is a crucial building block in our cell membranes. It also is needed for the body to make vitamin D, and the hormones testosterone and oestrogen.
We produce all the cholesterol we need on our own, but it’s also found in animal produce we consume, including beef, prawns and eggs, as well as cheese and butter.
Cholesterol is found in animal products like beef as well as eggs (Credit: Getty Images)
Cholesterol is transported around our body by lipoprotein molecules in the blood. Every person has a different combination of various types of lipoproteins, and our individual make-up plays a role in determining our risk of developing heart disease.
Low-density lipoprotein (LDL) cholesterol – referred to as “bad” cholesterol – is transported from the liver to arteries and body tissues. Researchers say that this can result in a build-up of cholesterol in the blood vessels and increase the risk of cardiovascular disease.
Some deep-fried foods, which contain trans fats, can increase our LDL (or "bad") cholesterol levels (Credit: Getty Images)
Meanwhile, along with prawns, eggs are the only food high in cholesterol that are low in saturated fat.
“While the cholesterol in eggs is much higher than in meat and other animal products, saturated fat increases blood cholesterol. This has been demonstrated by lots of studies for many years,” says Maria Luz Fernandez, professor of nutritional sciences at the University of Connecticut in the US, whose latest research found no relationship between eating eggs and an increased risk of cardiovascular disease.
The discussion on the health effects of eggs has shifted partly because our bodies can compensate for the cholesterol we consume.
“There are systems in place so that, for most people, dietary cholesterol isn’t a problem,” says Elizabeth Johnson, research associate professor of nutritional sciences at Tufts University in Boston, US.
In a 2015 review of 40 studies, Johnson and a team of researchers couldn’t find any conclusive evidence on the relationship between dietary cholesterol and heart disease.
“Humans have good regulation when consuming dietary cholesterol, and will make less cholesterol themselves,” she says.
And when it comes to eggs, cholesterol may pose even less of a health risk. Cholesterol is more harmful when oxidised in our arteries, but oxidisation doesn’t happen to the cholesterol in eggs, says Blesso.
“When cholesterol is oxidised, it may be more inflammatory, and there are all kinds of antioxidants in eggs that protect it from being oxidised,” he says.
Also, some cholesterol may actually be good for us. High-density lipoprotein (HDL) cholesterol travels to the liver, where it’s broken down and removed from the body. HDL is thought to have a protective effect against cardiovascular disease by preventing cholesterol from building up in the blood.
“People should be concerned about cholesterol that circulates in their blood, which is the one that leads to heart disease,” says Fernandez.
What matters is the ratio of HDL to LDL in our bodies, as elevated HDL counteracts the effects of LDL.
However, while most of us are able to buffer the cholesterol we consume with the cholesterol we synthesise in our livers, Blesso says around a third of us will experience an increase in blood cholesterol by 10% to 15% after consuming it.
Trials have found that lean and healthy people are more likely to see an increase in LDL after eating eggs. Those who are overweight, obese or diabetic will see a smaller increase in LDL and more HDL molecules, Blesso says. So, if you’re healthier to begin with, eggs potentially could have a more negative effect than if you’re overweight – but if you’re healthier, you’re also more likely to have good HDL levels, so an increase in LDL probably isn’t very harmful.
One study found that an additional half egg per day was linked to a higher risk of heart disease... (Credit: Getty Images)
Research published earlier this year, though, challenged the recent consensus that eggs pose no harm to our health. Researchers looked at data from 30,000 adults followed for an average of 17 years and found that each additionalhalf an egg per day was significantly linked to a higher risk of heart diseaseand death. (They controlled for the subjects’ diet patterns, overall health and physical activity to try to isolate the effects of eggs.)
“We found that, for every additional 300mg cholesterol person consumed, regardless of the food it came from, they had a 17% increased risk of cardiovascular disease, and 18% increased risk of all-cause mortality,” says Norrina Allen, one of the study’s authors and associate professor of preventive medicine at Northwestern University in Illinois, US.
“We also found that each half egg per day led to a 6% increased risk of heart disease and 8% increased risk of mortality.”
Despite the study being one of the largest of its kind to address this specific relationship between eggs and heart disease, it was observational, giving no indication of cause and effect. It also relied upon a single set of self-reported data – participants were asked what they ate over the previous month or year, then followed up their health outcomes for up to 31 years. This means the researchers only got a single snapshot of what the participants were eating, even though our diets can change over time.
…but other studies have found that eggs are associated with a lower risk of heart disease (Credit: Getty Images)
And the study conflicts with past results. Numerous studies suggest eggs are good for heart health. One previous analysis of half a million adults in China, published in 2018, even found the exact opposite: egg consumption was associated with lower risk of heart disease. Those who ate eggs every day had an 18% lower risk of death from heart disease and 28% lower risk of stroke death compared to those who didn’t eat eggs.
Like the previous study, it too was observational – meaning it’s impossible to tease out cause and effect. (Do healthier adults in China simply eat more eggs, or do the eggs make them healthier?). That, of course, may be a big part of the confusion.
Good egg
While these studies have reignited the debate on the impact of cholesterol in eggs on our health, we do know some ways in which eggs could affect our risk of disease.
Choline, which is found in eggs, may protect us against Alzheimer’s disease (Credit: Getty Images)
But it may have negative effects, too. Choline is metabolised by gut microbiota into a molecule called TMO, which is then absorbed into people’s livers and converted to TMAO, a molecule associated with an increased risk of cardiovascular disease. Blasso has wondered if eating a lot of choline from eggs could lead to elevations of TMAO: he found studies where people were observed to have elevated TMAO levels up to 12 hours after eating eggs.
Research measuring egg consumption and TMAO has so far only found transient increases in TMAO. However, TMAO is measured as a marker for heart disease only at a baseline level, which can be detected when people are fasting. Blasso likens this to how our blood sugar levels increase temporarily after eating carbohydrates, but elevated blood sugar levels are only associated with diabetes when these levels are continuous.
This may be because when we eat eggs, we might only get choline’s beneficial effects, he says.
“The problem is when, instead of being absorbed into the blood, choline continues to the large intestine, where it can become TMA and then TMAO,” says Fernandez.
“But in eggs, choline is absorbed and doesn’t go to the large intestine, so it doesn’t increase the risk of heart disease.”
Meanwhile, scientists are beginning to understand other health benefits of eggs. Egg yolks are one of the best sources of lutein, a pigment that has been linked to better eyesight and lower risk of eye disease, for example.
Egg yolks are an excellent source of lutein, which has been linked to better eyesight (Credit: Getty Images)
“There are two types of lutein found the retina of the eye, where it can protect the retina from light damage by working as a blue light filter, as exposure to light makes the eye deteriorate,” says Johnson.
While researchers are a long way from understanding why eggs affect us differently, the vast majority of recent research suggests they pose no risk to our health, and are much more likely to provide health benefits.
Even so, having eggs for breakfast every day probably isn’t healthiest option, either – at least as it’s recommended we have a varied diet… rather than put all our eggs in one basket.
Although there’s no guarantee any of us won’t fall victim to the big C, adding these cancer-fighting foods to your diet is a smart step. Finding out you have cancer can be one of the most distressing and defining moments of a person’s life.
And, unfortunately enough, the stark picture of doctors forced to break the news is all too common. It is estimated that 39.6 percent of Americans will be diagnosed with the disease at some point in their lifetime. Fortunately, there are ways to avoid becoming a statistic. Steering clear of excessive use of tobacco and alcohol, getting immunized for certain viral infections like Hepatitis B and HPV, as well as changing your diet are all potent ways to slash your risk of getting diagnosed. And while there’s no guarantee of living cancer-free, replacing fried foods, processed meats, and sugary treats with our 50 foods that are scientifically-proven to cut your cancer risk is a wonderful way to start. Check out the restorative foods below, and then don’t miss our exclusive report on 50 Doctor’s Own Breast Cancer Tips. http://www.msn.com/en-my/health/nutrition/50-foods-that-slash-your-cancer-risk/ss-AAtn3Ol?ocid=ientp#image=1
New research from Canada suggests that over-60s should eat protein at all three daily meals to help stave off age-related muscle decline, which can contribute to loss of independence and falls.
Eating protein at all three meals could help seniors stave off muscle decline
Researchers at McGill University in Canada studied the effects of protein consumption on muscle strength in seniors.
Older adults tend to get most of their protein from just one of their daily meals -- dinner -- whereas to help preserve their physical strength, protein consumption should be spread out throughout the day, the researchers conclude.
For the study, published in the American Journal of Clinical Nutrition, the scientists tracked more than 1,700 healthy adults aged between 67 and 84 for three years. Participants underwent yearly hand, arm and leg strength testing, as well as mobility tests.
Over the three years, the researchers found that overall physical performance worsened in both men and women, with muscle strength fading more significantly than mobility.
However, participants who consumed protein more evenly throughout the day appeared to retain greater muscle strength -- although not greater mobility -- than those who consumed most of their protein late in the day.
Current recommendations to ensure sufficient protein intake are 1.2g of protein per kilogram of weight for adults of all ages. For example, a man weighing 75kg should eat 90g of protein per day.
For older individuals, this may need to be increased by between 50% and 90%, depending on individuals' lifestyles.
In general, one portion of protein is equivalent to 30g of meat, chicken or fish, one egg, one tablespoon of peanut butter, one-quarter cup of cooked beans or one-half ounce of nuts or seeds, according to the US Department of Agriculture, which recommends that over-50s eat five to seven portions of protein per day, or 150g to 200g.
Should fruits be eaten before or after meals, and other nutrition FAQs answered by the Department of Upper GI & Bariatric Surgery at Singapore General Hospital. FRUITS
can be eaten before and after meals.
Will you get diabetes if you indulge your sweet tooth? Can fruit rot in the stomach if eaten after a meal? Are all fish fat good for you?
Myth 1: Fruit should be eaten on an empty stomach, if it is eaten with other foods it can cause fermentation and rot in the stomach, affecting digestion
Fact: Fruit can be eaten at any time and it can be eaten along with other foods. The body produces digestive enzymes for protein, fat, and carbohydrates which help it digest mixed meals. Besides, since the stomach has a high concentration of hydrochloric acid, bacteria is killed before it is able to reproduce so fermentation cannot take place in the stomach.
Myth 2: You will get diabetes if you indulge your sweet tooth
Fact: If you don’t have diabetes you don’t have to worry about treating yourself to your favourite chocolate cake and ice cream now and then. Sugar won’t directly cause diabetes but consuming excess “empty” calories from these goodies can lead to obesity, an important risk factor for diabetes.
Myth 3: All the fat in fish is good fat
Fact: Only about 30 per cent of the fat in fish is “good” omega-3 fat (exact percentage varies depending on the type of fish). The rest of the fat in fish is a mixture of “bad” fat which raises your cholesterol, and fat which has no special health benefit and just adds to your calorie consumption. Tuna, for instance, has 23 per cent “good” fat and 33 per cent “bad” fat while salmon has 27 per cent “good” fat and 16 per cent “bad” fat.
Myth 4: Sweet cravings are due to a deficiency in your body
Fact: You crave sweet foods, particularly when you are under stress, because these foods trigger the release of mood-enhancing compounds in the brain.
Myth 5: A glass of wine every day is good for health
Fact: Alcohol disrupts folic acid, a B-vitamin with anti-cancer properties, which puts women who drink every day at a higher risk for breast cancer, compared with women who avoid alcohol altogether. Daily alcohol intake can also be damaging to the liver. However wine -- especially red wine -- contains antioxidant polyphenols which have beneficial effects against atherosclerosis (cardiovascular disease) and cancer. For non-drinkers, polyphenols are also found in dark chocolate, tea, pomegranates and blueberries.
Need help adopting a better lifestyle? The LIFE Centre at Singapore General Hospital (SGH) has a multidisciplinary team of experts who can provide you with guidance on weight management, exercise and diet.
The Cancer Genome Atlas project began in 2006 and set out to sequence the genomes of cancer cells. But the results didn't conform to their original expectations; the evidence clearly showed this is the real driving factor behind cancer.
Story at-a-glance
Cancer is not a nuclear genetic disease, but occurs as a result of previous mitochondrial damage, which then triggers nuclear genetic mutations that may lead to cancer
Mitochondrial function can be significantly improved through diet. Eating higher amounts of healthy fats and lower amounts of net carbs, along with moderate amounts of high-quality protein, is key
Normal, healthy cells have the metabolic flexibility to adapt from using glucose to using ketone bodies. Cancer cells lack this ability, so when you reduce net carbs (total carbs minus fiber), you effectively starve the cancer
June 11, 2016
By Dr. Mercola
Is it possible that chromosomal damage is simply a marker for cancer and not the actual cause of the disease? Compelling evidence suggests this is the case, and in the featured lecture, orthopedic surgeon Dr. Gary Fettke reviews some of this evidence.
Having battled cancer himself, Fettke came to realize the influence of nutrition on cancer, and the importance of eating a diet high in healthy fats and low in net carbohydrates (total carbs minus fiber, i.e. non-fiber carbs). Fettke is not the only one promoting the metabolic model of cancer.
Earlier this year I interviewed Travis Christofferson, author of a phenomenal book called "Tripping Over the Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure," on this topic.
The Metabolic Model of Cancer
The Cancer Genome Atlas project that began in 2006 set out to sequence the genomes of cancer cells. It was the largest government project ever conceived, involving 10,000 times the amount of genetic sequencing done by the Human Genome Project. Alas, the results didn't conform to their original expectations.
The evidence clearly showed that something other than mere gene mutation was at play. The mutations found in cancer cells were simply too random. Some cancers didn't even have any genetic mutations driving them. So what then could the driving factor be?
In a nutshell, the nuclear genetic defects typically thought to be responsible for cancer actually occur further downstream. Mitochondrial damage happens first, which then triggers nuclear genetic mutations that may lead to cancer.
Moreover, scientists are now finding that mitochondrial dysfunction is at the core of virtually ALL diseases, placing mitochondrial function at the very center of just about any wellness or disease prevention program.
As Fettke notes, one of the primary considerations is glucose metabolism within your mitochondria — a theory initially brought forth by Dr. Otto Warburg in the 1920s.
In 1931, Warburg won the Nobel Prize in Physiology or Medicine for his discovery that cancer cells have a fundamentally different energy metabolism compared to healthy cells. As it turns out, cancer cells do not have the same metabolic flexibility as healthy ones.
Cancer Cells Are Metabolically Limited to Feed on Sugar
A cell can produce energy either aerobically, in the mitochondria, or anaerobically, in the cytoplasm. Anaerobic metabolism generates excessive levels of lactic acid, which can be toxic.
Warburg discovered that in the presence of oxygen, cancer cells overproduce lactic acid, and this became known as the Warburg Effect. So what does this tell us about the nutritional origins of cancer? In a nutshell, Warburg's findings tell us that sugar "feeds" cancer while fats "starve" it.
Healthy cells can use either glucose or ketone bodies from fat as an energy source, but cancer is metabolically restricted to using glucose only. Cancer cells for the most part lack metabolic flexibility and simply cannot metabolize ketones, and this is why nutritional ketosis appears to be so effective against cancer.
Cancer could actually be more accurately classified as a mitochondrial metabolic disease. Few people inherit genes that predispose them to cancer. Most inherit genes that prevent cancer. Inherited mutations typically disrupt the function of the mitochondria, and the heightened risk for cancer is a result of that weakness.
The good news is you can optimize your mitochondrial function by addressing certain lifestyle factors such as diet and exercise, and this knowledge opens up a whole new way of looking at and treating cancer.
As explained by Fettke, the metabolic model of cancer is "based around energy and growth; random chromosomal mutations are secondary." Furthermore:
"All cells require an energy source of adenosine triphosphate (ATP). They also require building materials that are either sourced locally or transported in normal cells convert glucose primarily into ATP and a little into maintenance.
Cancer cells do the opposite. There's a diversion of glucose away from ATP production to the building materials required for cell growth ... The other building materials require protein and fatty acids and cancer steals those from its surroundings.
That invasion of surrounding tissue accounts for how cancer spreads and metastasizes ... The driving force behind all of this is oxygen-free radical production.
I believe the free radical production then causes the DNA damage in a random fashion, and account for the chromosomal abnormalities. So, if we can find the source of the oxygen free radicals, we might be onto something."
Processed Food Diet Is a Major Cancer Promoter
What drives free radical production? Inflammation is a major driver, and our modern processed food diet is highly inflammatory.
Key culprits include polyunsaturated fats (PUFAs), trans fats and added sugar in all its forms, especially processed fructose (such as high-fructose corn syrup), as well as refined grains. Artificial ingredients can also promote inflammation.
By reducing the amount of net carbs you eat, you will accomplish four things that will result in lowered inflammation and reduced stimulation of cancer growth. You will:
Lower your serum glucose level
Reduce your mTOR level
Reduce your insulin level
Lower insulin growth factor-1 (IGF-1, a potent hormone that acts on your pituitary gland to induce metabolic and endocrine effects, including cell growth and replication. Elevated IGF-1 levels are associated with breast and other cancers)
Indeed, one of the basic reasons why a high-fat, low-net carb diet (nutritional ketosis) works so well is because it drives your inflammation down to almost nothing. And when inflammation disappears, your body can heal.
What Cancer Requires for Growth
In order to thrive and grow, cancer cells need fuel in the form of glucose, plus building materials in the form of protein, fatty acids, phosphate and acetate. These building materials are not readily available in your bloodstream, so cancer cells "steal" them from surrounding cells.
The process that allows the cancer cells to invade surrounding tissue is known as the Reverse Warburg Effect. This effect is based on hydrogen peroxide generation caused by the interaction between oxygen free radicals and water.
So invasive or metastasizing cancer, in essence, is the result of the Warburg Effect and the Reverse Warburg Effect. I highly recommend viewing the featured video to get a better grasp on these processes, and how they contribute to cancer formation and spread. As noted by Fettke, knowing all of this presents us with a whole new set of cancer prevention and treatment options, including the following:
Limit or eliminate sugar and net carbohydrates (non-fiber carbs) to avoid feeding cancer cells
Limit or eliminate PUFA oils and trans fats to prevent the formation of harmful free radicals and damaging small, dense LDL particles
Limit protein (I recommend using a formula of one-half gram of protein per pound of lean body mass) to avoid stimulating mTOR pathway
Increase healthy fat intake to feed healthy cells while starving cancer cells
The Importance of Diet for Successful Cancer Treatment
Remember, the foundational aspect that must be addressed is the metabolic mitochondrial defect, and this involves radically reducing the non-fiber carbohydrates in your diet and increasing high-quality fats. This does not mean a low total carbohydrate diet. You need to have plenty of fresh, organic and fiber-filled vegetables (low net carbs).
You can actually have several hundred grams of vegetables per day as the fibers will be converted to short-chain fatty acids, which will improve your ability to burn fat for fuel and also nourish your microbiome.
You can replace the non-fiber carbs with up to 70 to 85 percent healthy fats, along with a moderate amount of high-quality protein, as excessive protein can also trigger cancer growth by stimulating mTOR, which accelerates cancer growth. That's really the solution. If you don't do that, other treatments may not work.
According to Fettke, studies have shown that nutritional ketosis, i.e. eating a high-fat, low-net carb diet significantly improves health outcomes in patients undergoing conventional cancer treatment such as chemotherapy.
It's also important to remember that glucose is an inherently "dirty" fuel as it generates far more reactive oxygen species and secondary free radicals than burning fat. But to burn fat, your cells must be healthy and normal. Cancer cells lack the metabolic flexibility to burn fat and this why a healthy high-fat diet appears to be such an effective anti-cancer strategy.
When you switch from burning glucose as your primary fuel to burning fat for fuel, cancer cells really have to struggle to stay alive, as most of their mitochondria are dysfunctional and can't use oxygen effectively to burn fuel. At the same time, healthy cells are given an ideal and preferred fuel, which lowers oxidative damage and optimizes mitochondrial function. The sum effect is that healthy cells begin to thrive while cancer cells are starved.
General Nutrient Ratio Guidelines for Mitochondrial Health and Cancer Prevention
For optimal health, you need sufficient amounts of carbohydrates, fats, and protein. However, ever since the advent of processed foods and industrial farming, it's become increasingly important to be specific when discussing these nutrients. There are healthy fats and unhealthy ones. Ditto for carbohydrates and protein. Much of the benefits or risks are related to how the food was grown, raised, and/or processed.
To achieve nutritional ketosis, it is important to keep track of your net carbs and total protein intake. Net carbs are calculated by taking the total number of carbohydrates in grams and subtracting the amount of fiber contained in the food. The resulting number is your net carbs. For optimal health and disease prevention, I recommend keeping your net carbs below 40 or 50 grams per day.
Translating Ideal Protein Requirements Into Foods
Substantial amounts of protein can be found in meat, fish, eggs, dairy products, legumes, nuts, and seeds. Some vegetables also contain generous amounts of protein — for example, broccoli. To determine whether or not you're getting too much protein, simply calculate your body's requirement based on your lean body mass by subtracting your percentage of body fat from 100, and write down everything you eat for a few days.
Then, calculate the amount of daily protein you've consumed from all sources. Again, you're aiming for one-half gram of protein per pound of lean body mass. If you're currently averaging a lot more than what is optimal, adjust downward accordingly. You could use the chart below or simply Google the food you want to know and you will quickly find the grams of protein in that food.
Red meat, pork, poultry, and seafood average 6 to 9 grams of protein per ounce.
An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18 to 27 grams of protein
Eggs contain about 6 to 8 grams of protein per egg. So an omelet made from two eggs would give you about 12 to 16 grams of protein
If you add cheese, you need to calculate that protein in as well (check the label of your cheese)
Seeds and nuts contain on average 4 to 8 grams of protein per quarter cup
Cooked beans average about 7 to 8 grams per half cup
Cooked grains average 5 to 7 grams per cup
Most vegetables contain about 1 to 2 grams of protein per ounce
Beware of Unhealthy Fats
When it comes to fat, it's really crucial to distinguish healthy from the unhealthy ones. The vast majority of fats people eat are actually very unhealthy. As a general rule, avoid all processed and bottled vegetable oils, which are typically high in damaged omega-6 fats. (Also be careful with olive oil. While healthy, up to 80 percent of commercial olive oils are actually adulterated with oxidized omega-6 vegetable oils, so make sure it's third party-certified as genuine.)
Another general rule: do not be afraid of naturally saturated fats! They're among the healthy ones. Sources of healthy fats you want to include more of in your diet include:
Olives and olive oil (third party-certified authentic)
Fettke finishes his lecture listing a number of known benefits of nutritional ketosis in the treatment of cancer, including the following:
It's safe
It's well-tolerated
It can be used with other cancer treatments (and may actually improve the effectiveness of conventional cancer treatments)
Ketones are protective to surrounding cells, reducing the power of the cancer to spread
It gives patients a sense of control, which has been shown to improve survival rates
If useful as a treatment, it should certainly be considered for prevention
It gives patients hope, which also improves survival
It's the least expensive cancer treatment available
A Radical Experiment in Nutritional Ketosis
To give you an idea of how nutritional ketosis can benefit your health beyond cancer prevention, consider the case of Dr. Peter Attia. His experiment is a very clear example of the effects diet can have on overall health markers. Attia is a Stanford University-trained physician with a passion for metabolic science, who decided to use himself as a lab rat — with incredible results. He describes his experiment in the video below.
Although he's always been active and fit, he did not have genetics on his side. His natural tendency was toward metabolic syndrome, in spite of being very diligent about his diet and exercise. So he decided to experiment with nutritional ketosis to see if he could improve his overall health status.
For a period of 10 years, he consumed 80 percent of his calories from healthy fat and continuously monitored his metabolic markers, such as blood sugar levels, body fat percentage, blood pressure, lipid levels and others.
He experienced improvement in every measure of health, as you can see in the table below. An MRI confirmed that he had lost not only subcutaneous fat but also visceral fat, which is the most detrimental type. His experiment demonstrates how diet can produce major changes in your body, even if you are starting out relatively fit. And if you're starting out with a low level of fitness, then the changes you experience may be even more pronounced.
![Slide 1 of 49: <p>April Benshosan</p><p>Although there’s no guarantee any of us won’t fall victim to the big C, adding these cancer-fighting foods to your diet is a smart step. Finding out you have cancer can be one of the most distressing and defining moments of a person’s life. And, unfortunately enough, the stark picture of doctors forced to break the news is all too common. It is estimated that <a href="https://www.cancer.gov/about-cancer/understanding/statistics">39.6 percent </a>of Americans will be diagnosed with the disease at some point in their lifetime.</p><p>Fortunately, there are ways to avoid becoming a statistic. Steering clear of excessive use of tobacco and alcohol, getting immunized for certain viral infections like Hepatitis B and HPV, as well as changing your diet are all potent ways to slash your risk of getting diagnosed. And while there’s no guarantee of living cancer-free, replacing fried foods, processed meats, and sugary treats with our 50 foods that are scientifically-proven to cut your cancer risk is a wonderful way to start. Check out the restorative foods below, and then don’t miss our exclusive report on <a href="http://www.eatthis.com/breast-cancer-tips/">50 Doctor’s Own Breast Cancer Tips</a>.</p>]({"default":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAtnc9f.img?h=522&w=874&m=6&q=60&o=f&l=f&x=687&y=286","dpi":1.4} "April BenshosanAlthough there’s no guarantee any of us won’t fall victim to the big C, adding these ... - Provided by Eat This, Not That!")
