www.PeaceDiet.org www.DrShintani.

com
1
Terry Shintani, MD. JD. MPH.
Author of Peace Diet™

HEALTH
SECRETS
10 SURPRISING
NUTRITION MYTHS AND
THE TRUTH ABOUT THEM

Health Foundation Press

2
Health Secrets

© 2023. Terry Shintani, M.D., J.D., M.P.H.

All rights reserved. No parts of this book may be reproduced, by any

means, without permission in writing from the publisher, except by a
reviewer who wishes to quote brief excerpts in connection with a
review in a magazine, newspaper, or broadcast media.

For information contact:

Health Foundation Press
50 S. Beretania St. C-119B
Honolulu, HI 96813

ISBN:

Originally Published in the United States of America

The Peace™ Diet Cookbook, Terry Shintani, M.D., J.D., M.P.H.
10 9 8 7 6 5 4 3 2 1

Layout: Lanilane Ocbina

Cover: Gershom Callada

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Contents

Myth # I: You have to eat less to lose weight ............................6

Myth # II: Plant Protein is Not a Complete Protein ..................12

Myth # III: Carbs Cause Diabetes ............................................15

Myth # IV: Fat is the Most Satisfying of Foods ........................18

Myth # V: Complex Carbs are Better .......................................21

MYTH # VI: Paleo Diet for Short Lifespan? ...............................25

MYTH # VII: Eat More Protein - It’s Good For You ...................29

MYTH #VIII: Dairy health food that you need daily..................32

MYTH # XI: Carbs Make You Fat ...............................................35

MYTH # X: Gluten sensitivity and glyphosate .........................38

"Bonus Chapter"
21 Foods for Blood Pressure and Brain Health …………………….42

4
10 MYTHS

Eat Less
Carbs make you fat
Carbs cause diabetes
Fat is more satisfying
Complex carb is better
Paleo is good for long life
Protein is good for you
Animal Protein is superior
You need to eat meat to build muscle
Dairy is health food
2 percent milk is 35% fat
Gluten and Glyphosate

5
Myth # I: You have to eat less to lose
weight
Actually, it is better to eat more FOOD while
eating fewer calories

In the late 1980s, when I pioneered the concept

of how to eat more to lose weight, I trademarked
the phrase "Eat More, Weigh Less®”[1] based on
the idea that whole, unprocessed food provides
more bulk with fewer calories, unlike many types
of food we eat today, and is a sustainable way of
maintaining health. The effectiveness of this
approach, with its claim that people can eat
more food but still wind up consuming fewer
calories, has been published in peer-reviewed
journals, where its short- and long-term
effectiveness has been confirmed.[2] In addition,
I have published seven years’ worth of follow-up
data showing that the long-term effectiveness of
this approach is indeed sustainable.[3]

6
The idea for the Eat More, Weigh Less ®
approach to natural weight control began when I
worked at a community health center, where
most of my patients were Native Hawaiians. This
is a population suffering from among the highest
rates of obesity and obesity-related diseases in
the world. I noticed that before the introduction
of modernized ways of eating, the Native
Hawaiians were slim and athletic. By sharp
contrast, modern Hawaiians, like other
Polynesian and some Native American
populations, have very high rates of obesity and
diabetes.

I figured that the obesity problem couldn’t be

simply genetic because ancient Hawaiian
drawings and photographs showed these ancient
peoples to be slim back when their genes were
still purely Hawaiian, undiluted by the genes of
newcomers. If obesity were genetic, then
shouldn’t those ancient Hawaiians have been
more obese when their genes were still purely
Native Hawaiian? I began to believe that, instead
of a genetic cause, there must have been
something about the diet of ancient Hawaiians
that kept them slim.

7
Native Hawaiians

The ancient Hawaiian diet consisted mainly of

taro, poi (a pudding-like food made from taro),
sweet potato, and yams − all starchy, high carb
vegetables − but there were other types of
vegetables as well, in addition to fruits, seaweed,
and some seafood. Sugar, flour, and added oils
weren’t present at all.

When I calculated how much of these foods it

would take to provide a day’s worth of calories,
some of the numbers were startling. For
example it would take up to 8 pounds of poi or 6
pounds of sweet potato to make a day’s worth of
calories. People don’t eat that much food in a
day. So what would happen is that when they
ate their ancestral foods, all of which were
unprocessed, their stomach would be full of food
but with not enough calories to gain weight.
8
Then I applied this concept to modern foods and
the example below shows what the weight and
calorie content would be by following the
guidelines of may “Eat More, Weigh Less ®
Program.

Go to PeaceDiet.org to get a copy of the

PeaceDiet to see this in detail and how to make
this happen for you.

9
Finding Foods That Cause Weight Loss

I’m thinking of measurements in grams, however,

so I converted this calorie count into pounds, to
show how many pounds of this particular food it
would take to provide one day's worth of
calories. The result was 5 pounds of poi. (This
number is based on the estimation that 2500
calories a day is what an average-sized, inactive
man, or an average-sized, active woman would
need, in order to maintain his or her weight.)

These results aren’t limited to poi, however. As

another example, Native Hawaiians have
traditionally also eaten sweet potatoes. By the
same type of calculation, it would take about
seven pounds of sweet potato to provide a day's
worth of calories. Seven pounds!

By now, you may be thinking to yourself that

most people can't eat five pounds of anything in
a day, so they surely couldn’t ever gain weight
eating something like poi. Even if they ate until
they were completely, utterly full, they wouldn’t
have taken in nearly enough calories to have
added any extra pounds onto their bodies.

10
The point is, it was next to impossible for Native
Hawaiians to become obese on their traditional
mainstays, whether sweet potatoes or poi or any
other foods, because of this fullness factor.
Fortunately, this scenario isn’t limited to ancient
peoples, or traditional Hawaiian cuisine; it can be
applied to any food culture, anywhere in the
world.

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Myth # II: Plant Protein is Not a Complete
Protein

Actually, plant protein is Completely adequate

The myth that animal proteins are superior to

vegetable proteins is a common belief, but it is
not supported by scientific evidence. The USDA
data shows that virtually all plant-based proteins
are completely adequate in all 9 essential amino
acids when an adequate calorie intake is
consumed. This means that combining proteins is
completely unnecessary to obtain a complete
protein.

Protein can be found in many plant-based foods

such as grains, beans, vegetables, and leafy
greens. For example, soybeans contain all 9
essential amino acids, and quinoa is considered a

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complete protein as it contains all 9 essential
amino acids. Additionally, many plant-based
foods can be combined to provide a complete
protein, such as rice and beans, or hummus and
pita bread.

It's also worth noting that animal proteins are

often high in saturated fats and cholesterol,
which can increase the risk of heart disease,
obesity and other chronic health issues. Plant-
based proteins, on the other hand, are generally
lower in saturated fats and cholesterol, and
higher in fiber and other essential nutrients.

Additionally, plant-based diets have been shown

to lower the risk of chronic diseases such as heart
disease, diabetes, and certain types of cancer.
It's important to note that, just like all other
nutrients, protein needs vary from person to
person, depending on factors such as age, sex,
activity level, and muscle mass. However, it is
almost impossible for a normal person to not get
enough protein and amino acids if eating whole
unprocessed plant-based foods.

In conclusion, the myth that animal proteins are

superior to vegetable proteins is not supported
13
by scientific evidence. The USDA data shows that
virtually all plant-based proteins are completely
adequate in all 9 essential amino acids when an
adequate calorie intake is consumed, and that
combining proteins is completely unnecessary to
obtain a complete protein. Additionally, plant-
based proteins are generally lower in saturated
fats and cholesterol, and higher in fiber and other
essential nutrients, which can lower the risk of
chronic diseases. It is possible to consume
enough protein on a plant-based diet to meet the
recommended daily intake.

14
Myth # III: Carbs Cause Diabetes

Actually, countries that eat high carb tend to

have low diabetes rates

It is a common myth that carbohydrates cause

diabetes, but this is simply not true. It may be
logical that since all carbs are converted to sugar
to be absorbed and diabetes is a disease of high
blood sugar, that carbs would be the cause.
However, many countries that consume the
highest amounts of carbohydrates have low rates
of diabetes. For example, in Japan, the
population consumes a high carbohydrate diet
and yet has low rates of diabetes. This suggests
that there are other factors at play when it
comes to the development of diabetes.

In fact, research has shown that when Japanese

people living in the United States are studied,
researchers find that they eat a lower
carbohydrate diet and their diabetes rate nearly
triples. This indicates that it is not just the
amount of carbohydrates that is important, but
the type and quality of carbohydrates consumed
as well.

15
Carbohydrates can have widely differing effects
on blood sugar, and some carbs may make blood
sugar more difficult to control while others,
especially unprocessed carbs, can help control
blood sugar. It is important to choose
carbohydrates wisely and to focus on consuming
complex carbs such as whole grains, fruits, and
vegetables, which provide important nutrients
and fiber.

Obesity, a diet high in processed foods and fat,

excess calorie intake, and a lack of fiber and
exercise are all major contributing factors to the
development of diabetes. In fact, a diet high in
processed foods and fat can lead to weight gain
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and obesity, which can increase the risk of
developing diabetes.

So it would be more correct to say that diabetes

is caused by an overall diet that includes highly
processed carbs, oils, fatty foods, and excess
calories along with a deficiency of fiber and
exercise, and resulting obesity.

17
Myth # IV: Fat is the Most Satisfying of
Foods

Actually, Fat is the least satisfying on a calorie

for calorie basis

For many years, the myth that fats are the most
satisfying type of calories has persisted within
the health and wellness community. It has been
suggested that adding fats to meals is necessary
to feel satisfied and full, but this notion is based
on a misunderstanding of how the body
processes different types of calories.

It is true that fats contain more calories per gram

than carbohydrates or proteins, with 9 calories
per gram compared to 4 calories per gram for
both carbs and protein. However, this does not
necessarily make fats the most satisfying type of
calories on a calorie-for-calorie basis. In fact,
research has shown that fats are actually the
least satisfying of all the macronutrients.

One study found that when participants were

given meals with equal calories but different
ratios of fat, carbohydrate, and protein, they
reported feeling the most full and satisfied after
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consuming meals with higher amounts of protein
and lower amounts of fat. Another study found
similar results, with participants feeling more
satisfied and less hungry after consuming a meal
with a higher protein content.

So, why is it that fats are often thought to be the

most satisfying type of calories? One reason may
be that fats have a high calorie density, meaning
that a small amount of fat can add a lot of
calories to a meal. This can lead to a false
perception of satisfaction, as the high calorie
content of the fats may make the meal feel more
filling.

However, it is important to remember that while

adding fats to a meal may help to temporarily
satisfy hunger, it can also contribute to weight
gain if not properly managed. This is because
fats, being the least satisfying of the
macronutrients, do not provide the same level of
fullness and satisfaction as protein or
carbohydrates. As a result, it is easy to over-
consume calories from fats, leading to weight
gain.

19
In conclusion, while it is true that fats have a high
calorie density and may help to satisfy hunger in
the short term, they are actually the least
satisfying type of calories on a calorie-for-calorie
basis. This means that adding high fat food items
like peanut butter or olive oil to a meal may help
to satisfy hunger, but it will also add extra
calories that can contribute to weight gain if not
properly managed.

20
Myth # V: Complex Carbs are Better

Not really, some complex carbs are wors than

simple

It is often thought that complex carbs, also

known as starches, are healthier than simple
carbs, or sugars. However, this is not always the
case. The glycemic index, or GI, measures how
quickly a food raises blood sugar levels. While
complex carbs generally have a lower GI than
simple carbs, this is not always true.

For example, white bread, which is mostly made

of complex carbs, has a GI of 100, which is
considered very high. On the other hand, an
apple which is mostly fructose, a simple carb
found in fruit, has a GI of 51, which is considered
low. This shows that the distinction between
complex and simple carbs is not always a reliable
way to determine the glycemic impact of a food.

Instead of focusing on the type of carbohydrate,

it is important to consider the overall quality of
the food. Processed foods, such as white bread
and biscuits, are often high in refined carbs and
have a high GI, even if they have little sugar. On
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the other hand, unprocessed foods, such as
cherries and apples, are often lower in refined
carbs and have a lower GI, even if they are
virtually all sugar.

It is also important to consider the portion size of

the food. Even healthy, unprocessed foods can
raise blood sugar levels if consumed in large
amounts. For example, a bowl of brown rice may
have a lower GI than a slice of white bread, but if
you eat a large portion of rice, it can still raise
your blood sugar levels significantly.

In conclusion, the distinction between complex

and simple carbs is not always a reliable way to
determine the glycemic impact of a food.
Instead, it is important to consider the overall
quality of the food and the portion size.

Unprocessed foods with a lower GI, such as

cherries and apples, can be a healthier choice
compared to processed foods with a high GI,
such as white bread and biscuits, even if they
have little sugar.

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23
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MYTH # VI: Paleo Diet for Short Lifespan?
Paleolithic humans life expectancy was just 25
to 33 years

The paleo or paleolithic diet is based on the idea

that the human genome developed over
hundreds of thousands of years and was mostly
influenced by the evolutionary changes during
the paleolithic era. The diet consists of wild
plants, vegetables, wild game, and little to no
grains. The idea is that by consuming the same
type of foods that our ancestors ate, we can
improve our health and well-being.

Proponents of the paleo diet argue that it is a

more natural way of eating, as it is based on the
foods that humans have been eating for
thousands of years. They claim that this diet is
high in nutrients, low in processed foods, and
free from artificial additives. The diet is also low
in carbohydrates, which is said to be beneficial
for weight loss and blood sugar control.

However, one of the main criticisms of the paleo

diet is that life expectancy during the paleolithic
era was only 25 to 33 years. This suggests that
our ancestors may not have had the best health
25
outcomes, despite consuming a paleo-type diet.
Additionally, it is worth noting that the
paleolithic era was a time of extreme
environmental stress, with humans facing
constant threats from predators, disease, and
harsh living conditions. This would have had a
significant impact on life expectancy.

Another criticism of the paleo diet is that it is not

scientifically proven. While there is some
evidence to suggest that the diet may be
beneficial, there is no conclusive evidence to
support the idea that the paleo diet is the ideal
26
diet for humans. Moreover, the diet has been
criticized for being too restrictive and for
eliminating important food groups, such as grains
and legumes, which are rich in nutrients and
have been shown to have health benefits.

Additionally, it is worth noting that the diet of

our ancestors varied greatly depending on where
they lived and when they lived. This means that
there is no one "paleo diet" that is applicable to
all humans. Moreover, the diet of our ancestors
would have changed over time as they adapted
to new environments and food sources.

Instead of looking a the diets of ancient time

which involves a lot of speculation, I think it is
more useful to look at populations around the
world that have the longest life expectancies and
use their diets as models for diets that support
healthy longevity. These diets are quite
different from the paleo diet. For example,
populations in Okinawa and the Mediterranean
region have been found to have high life
expectancies, and they consume diets that are
high in grains, carbohydrates, and plant-based
foods, and relatively low in meat.

27
The traditional Mediterranean diet, for example,
is high in fruits, vegetables, whole grains, nuts,
seeds, and legumes, and it also includes
moderate amounts of fish, poultry, and dairy.
Similarly, the traditional Okinawan diet is low in
meat and dairy and high in grains (rice) sweet
potatoes, vegetables, fruit, soy, other plant-
based foods and small amounts of seafood.
These types of diets have been found to be
beneficial for weight management, heart health,
and longevity in modern times. .

28
MYTH # VII: Eat More Protein - It’s Good
For You
Actually, high protein diet is associated with
increased cancer and mortality risk

High protein diets have been widely promoted as

a way to lose weight and build muscle, but recent
research has raised concerns about the safety of
consuming too much protein. Many people and
organizations recommend high protein diets, but
the truth is that the average person in the United
States already gets more than enough protein.
According to the Centers for Disease Control and
Prevention (CDC), an average woman needs
about 46 grams of protein per day and an
average man needs about 56 grams. However,
the average American adult consumes about 100
grams of protein per day. This suggests that
many people may be consuming too much
protein.

One of the most concerning studies on high

protein diets was conducted by researchers at
the University of Southern California. The study
found that adults between the ages of 50 and 65
who reported a high protein intake had a 75%
increase in overall mortality and were 4 times
29
more likely to die from cancer during the
following 18 years than those in the low protein
group. Additionally, the study found that a
moderate-protein diet was associated with a 3-
fold increase in cancer mortality compared to a
low-protein diet. These findings suggest that
consuming a diet high in protein, especially
animal protein, may have serious health
consequences.

It's important to note that the study has its limits,

it's an observational study, and it's unable to
establish causality and other factors could
influence the outcome. However, these findings
are in line with previous studies that have found
a link between high protein intake and an
increased risk of certain cancers, including
colorectal and prostate cancer.

While the studies suggest that consuming too

much protein may be harmful, it's important to
note that protein is an essential nutrient that
plays a vital role in the growth, repair, and
maintenance of the body's tissues. Protein is also
important for maintaining muscle mass and
strength, which is especially important as we age.

30
However, the key is to consume the right amount
of protein for your individual needs, and to make
sure you're getting a balanced mix of protein,
carbohydrates, and healthy fats in your diet. The
best way to achieve this balance is to eat a
variety of protein-rich foods, including lean
meats, fish, poultry, eggs, beans, lentils, nuts,
and seeds.

It's also important to consider the source of the

protein. Animal-based protein sources, such as
red meat and processed meat, have been linked
to an increased risk of certain cancers and other
health problems. Plant-based protein sources,
such as beans, lentils, nuts, and seeds, are
generally considered to be healthier and are
associated with a lower risk of certain diseases.

In conclusion, consuming a high-protein diet may

have negative health consequences, and it's
important to be mindful of how much protein
you're consuming. It's always best to consult with
a healthcare professional to determine the right
amount of protein for your individual needs, and
to make sure you're getting a balanced mix of
protein, carbohydrates, and healthy fats in your
diet.

31
MYTH # VIII: Dairy health food that you
need daily
Dairy is too high in fat and sugar to truly be
considered health food

Dairy is often considered a health food, but it is

important to consider the nutritional content of
dairy products before categorizing them as such.
Whole milk, for example, is high in fat at around
50% fat, Even 2% milk is is high in fat at 35% of
calories from fat. What is concerning is that
most of the fat is saturated fat. Saturated fat
increases the risk of cardiovascular diseases such
as heart attack, stroke, and peripheral vascular
disease. Additionally, whole milk is also relatively
high in sugar at 30% of calories which is not only
a contributor to weight gain, but also related to
various chronic diseases such as type 2 diabetes,
metabolic syndrome and heart diseases.

Despite its high calcium content, studies have

shown that consuming dairy does not necessarily
prevent osteoporosis. In fact, some studies
suggest that consuming high amounts of dairy
may even increase the risk of osteoporosis. Milk
also raises insulin levels more than some

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processed carbs which could contribute to
metabolic syndrome.

[Will ask gersh to produce this graphic]

From a biological perspective, it is worth noting

that in nature, no other mammal consumes milk
as an adult, and no other mammal drinks the
milk of another mammal. More evidence that
cow's milk is not natural food is that about 68%
of the world's population is lactose intolerant.
Lactose intolerance is caused by the inability to
digest lactose, the sugar found in milk and dairy
products, which can cause symptoms such as gas,
bloating, and diarrhea.

There may also be chemical and hormone

residues in milk. Some studies have found that
milk and dairy products may contain pesticides,
antibiotics, and growth hormones, which can
have negative health effects if consumed in large
amounts. The chemicals and hormones are
mainly used in the farms to boost milk
production and prevent diseases in cows.

In conclusion, while dairy products do contain

some essential nutrients, it is important to be
33
aware of their high fat and sugar content, as well
as the potential for chemical and hormone
residues. It is also worth noting that consuming
dairy may not be necessary for maintaining good
health, and that there are many alternative
sources of calcium and other nutrients.
Additionally, it is also worth noting that
consuming dairy may not be natural for human's
health and that there are many alternative
sources of calcium and other nutrients. It's
always a good idea to consult with a healthcare
professional before making any major changes to
your diet.

34
MYTH # XI: Carbs Make You Fat
Actually, populations that have high carb diets
tend to be slim

A lot of people think that it's carbs that make

people fat. But if that were true, why is it that
the populations that eat a lot of carbs have little
obesity. One example of this is the traditional
diet of the Okinawans, which is based on sweet
potatoes, rice, and other high-carb foods. Despite
this, the Okinawan population has one of the
highest life expectancies in the world and a low
incidence of obesity and related diseases.
Similarly, in ancient times before Western
contact, the Hawaiians ate a very high-carb diet
and yet remained slim. This suggests that it is
probably not be the carbs themselves that are
the problem, but rather something in the
modern diet that sets people up for obesity. This
may include processed carbs, fats and oils and
excessive intake of high fat animal products.

But people still believe that carbs make you fat

so they start eliminating them from their diets.
However, the problem with this approach is that
it can be difficult to find a suitable replacement
for the carbs. Too much fat can increase the risk
35
of heart disease and too much protein may
increase the risk of heart disease, cancer, and all-
cause mortality. But, when looking at population
research, we see that places such as China,
Okinawa, and Japan all have high-carb diets and
yet have low rates of obesity. But when you look
at their carbohydrate intake, it is mostly from
whole vegetables and grains but not the kind
that is turned into fine powdered flour.

It's important to note that not all carbs are

created equal. Processed carbs, such as white
bread and sugary drinks, can be easily converted
into sugar by the body and lead to weight gain.
Processed fats and oils and processed meats may
also contribute to weight gain. In contrast, whole
grains, fruits, and vegetables are high in fiber and
nutrients, and take longer to digest, which helps
to control appetite.

In fact, research suggests that a diet high in

whole grains, fruits, and vegetables may even
protect against obesity and related diseases. For
example, a study published in the American
Journal of Clinical Nutrition found that people
who ate more whole grains had a lower risk of
developing type 2 diabetes and heart disease.
Another study published in the British Medical
36
Journal found that people who ate more fruits
and vegetables had a lower risk of dying from all
causes.

So, if you're trying to lose weight or improve your

health, it's important to focus on the quality of
the carbs you're consuming, rather than
eliminating them altogether. Eating a diet that is
high in whole grains, fruits, and vegetables, and
low in processed foods, is likely to be more
beneficial for your health and weight
management goals.

37
MYTH # X: Gluten sensitivity and
glyphosate

Myth X Gluten Sensitivity is Widespread

Actually, most of gluten sensitivity is probably

imaginary and it might be caused by glyphosate
instead

Gluten sensitivity is a condition that has been

increasingly discussed in recent years. Celiac
disease which is a true gluten-related
autoimmune disease is quite rare that affects up
to 1 percent of the population. But recently
many more people believe that they have non-
celiac gluten sensitivity and opting to avoid
gluten-containing foods such as wheat, barley,
and rye in order to alleviate symptoms such as
abdominal pain, bloating, and diarrhea and
fatigue. However, a double-blind study published
in the journal Gastroenterology suggests that
non-celiac gluten sensitivity is probably
imaginary. Considering that the herbicide,
glyphosate could cause virtually all of the
symptoms attributable to gluten sensitivity, it
may be that the real culprit behind these
symptoms may be glyphosate.
38
The study, conducted by a team of researchers
from the University of Maryland and Columbia
University, involved giving participants high
doses of gluten, low doses of gluten, and a
placebo. The study found that the fewest
symptoms were experienced by those in the
high-dose gluten group, and the highest
symptoms were in the placebo group,
indistinguishable from those taking the low-dose
gluten.

This suggests that the symptoms associated with

gluten sensitivity may be caused by other factors,
such as glyphosate. Glyphosate is also known as
39
the weed-killer “Roundup”. Much of the wheat
grown in the United States is treated with
glyphosate during the harvest, to kill the wheat
plant so that it dries up and is easier to harvest.
The problem with using glyphosate in this way is
the it has been connected to leaky gut syndrome
even more definitively than gluten. Glyphosate is
also patented as an antibiotic, which means it
can alter the balance of bacteria in the gut
microbiome, potentially leading to autoimmune
diseases. Both leaky gut syndrome and the
disruption of gut flora can lead to all the
symptoms attributed to gluten-sensitivity.

To avoid exposure to glyphosate, it is important

to opt for organic wheat products, as they are
not treated with the herbicide. Additionally, it is
important to note that gluten sensitivity is a
complex issue, and that there may be other
factors at play, such as an underlying
autoimmune disease or other food sensitivities. If
you suspect that you may have gluten sensitivity,
it is important to speak with a healthcare
provider to rule out other potential causes and to
identify the best course of treatment.

What this all means is that gluten sensitivity may

not be real for the vast majority of those who
40
believe that they suffer from it. A well-designed
double-blind study shows that gluten does not
produce the symptoms claimed by most of those
who believe they are gluten-sensitive. However,
it may well be that the symptoms are due to
glyphosate sensitivity. If you believe you have
non-celiac gluten sensitivity you might try organic
wheat and gluten products instead of gluten-free
products. You might find that you may not be
gluten-sensitive at all.

41
21 Foods for Blood Pressure and Brain Health

This Chapter is about a Miracle Molecule A Nobel

prize was awarded for the discovery of the
function of a molecule that could help control
blood pressure, athletic performance, brain
function, and even erectile dysfunction, It was
touted as a miracle molecule because of its
importance in brain health, cardiovascular
health, and even longevity.

This miracle molecule is Nitric Oxide which is now

known to be important in the health of the whole
body because of its ability to protect and
enhance to function of the circulatory system.

You’re Going to love #21 of the 21 best foods for

nitric oxide production in this video. What’s all
the excitement about Nitric oxide and all those
commercials about beet juice? Nitric oxide is
considered a miracle molecule. It is associated
with better athletic performance, better brain
function, lower blood pressure, and even better
sexual performance in men. How is this
possible?

42
Nitric Oxide helps to relax smooth muscle and
helps to open up blood Vessels. This reduces
blood pressure and increases blood flow
throughout the whole body. Better blood flow to
muscles leads to better athletic performance.
Better blood flow to the brain leads to better
cognitive performance. What interests a lot of
men is that Nitric oxide also helps with Erectile
dysfunction. In fact the drug viagra works by
increasing nitric oxide and increasing blood flow
to the genitals. In addition, nitric oxide lowers
blood pressure and reduces the risk of heart
disease and stroke. There is even evidence
that nitric oxide is a key to longevity.

How do we increase the Nitric Oxide in our

bodies? Nitric Oxide is produced by the inner
lining of blood vessels from nitrates in food. The
following are the 25 best foods for NO and the
mg of Nitrates in a 100 gm or 3.5 ounce serving.
Just be aware that the mg amounts are
approximate and vary by season and quality of
the soil the food is grown in You’re going to love
# 25.

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1 Arugula 480 mg

2 Rhubarb 281 mg

3 Beet Juice 279 mg

The next 7 are typically eaten
raw in salads.
4 Celery 250 mg

5 Cilantro 247 mg

6 Butter Leaf Lettuce 200 mg

7 Spring Greens 183 mg

8 Beet Greens 177 mg

9 Oak Leaf Lettuce 155 mg

10 Parsley 100-250 mg

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The next 10 are typically
cooked
11 Swiss chard 151 mg

12 Beets 110 mg

13 Bok Choy 100-300

14 Leeks 100-250 mg

15 Carrots 100-200 mg

16 Mustard Greens 100 mg

17 Spinach 25-400 mg

18 Chinese Cabbage 50-150 mg

19 Turnips 50-100 mg

20 Winter Melon 20-150 mg

21 Chocolate Bioflavonoids

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Number 21, Dark Chocolate, has very little
nitrates in it. But The bioflavonoids in it help the
conversion of nitrates into Nitric Oxide. In a
research project with one group on 30 grams of
dark chocolate per day and the other on placebo.
The dark chocolate group had an average of 3
times more serum nitric oxide and a blood
pressure of nearly 11 points less than the placebo
group.

I think It’s pretty hard not to like #21 isn’t it.

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