Fork U with Dr. Terry Simpson Terry Simpson

Don't Fear the Fruit, Enjoy ItAre you afraid that eating fruit will cause your blood sugar to spike? Let us bust that myth right now.
Only ten percent of adults eat enough whole fruit daily despite the clear benefits of fruit.
Eating fruit and Living Longer My 98-year-old dad eats fruit with breakfast for as long as I have known him. We would have grapefruit every morning. We even had those cute grapefruit spoons to wrestle the goodness out of the half grapefruit.
Now, dad enjoys a mixed bit of fruit.
In 28 studies with over 1.6 million people, each serving of fruit led to a 5% lower incidence of death (reference).
Each serving of fruit8% less risk of heart disease
3% lower risk of cancer
200 grams (7 ounces) showed the lowest risk of cancer rates and deaths from cancer.
Even the Low Carb Community is coming aroundThirty years ago, the low-carb community advised against whole fruits. Their rationale was that fruits spiked blood sugar, which caused insulin to rise, which caused fat storage. They even cautioned against eating carrots for the same reason. But now, even the most extreme members of that community proudly eat fruit.
What 5 servings looks likeBreakfast with 1/2 cup of blueberries
Morning snack of one medium banana
Lunch with one apple
Afternoon snack of 1/2 cup of grapes (about 16)
Evening snack of 1 clementine
Don't forget the tomatoThe tomato is a fruit. Yes, the Supreme Court said, for taxation purposes, it is a vegetable, but it isn't.
Other Benefits of Fruitpromoting long-term weight managementreducing the risk of heart diseasereducing the risk of type 2 diabetesdecreasing the risk of colon and lung cancerlowering the risk of depressionsuccessful aging (like dad)higher bone mineral densitydecreasing incidence of seborrheic dermatitisless constipationless irritable bowelless inflammatory bowelless diverticular diseaseless hemorrhoidsless stress
Fruit is not the enemy - but it is one of the easiest of the nine food groups to add to your Mediterranean Diet and one of the easiest and most delicious to add to the DASH diet.
 
-----
Produced by Simpler Media

Salt: Toxicity is in the DoseFor the human body, salt is both an essential metal and toxic at a high dose.  The most common form of sodium comes from sodium chloride, a salt.  However, too much salt and arteries become stiff, and the risk of heart disease and cardiovascular disease increases. The majority of dietary salt comes from processed foods.
Salt Toxcity DeniersProbably the most famous book is The Salt Fix.  A rambling book claiming low salt is responsible for everything from lower sex drive to insulin resistance. The book is logical and simplistic, with abundant citations taken out of context. In summary, the book is almost completely incorrect.
Salt and HypertensionOne of the classic studies about salt and hypertension is the DASH sodium study. In these studies, the study participants were fed the diet with varying amounts of salt. These studies are expensive and often not done, but powerful. Additionally, the lower levels of salt, the lower the blood pressure. In fact, a low-sodium DASH diet led to a reduction of blood pressure equivalent to one blood pressure pill.
In contrast, "The Salt Fix" states that decreasing levels of salt led to increasing blood pressure and heart disease. The Salt Fix explanation is that lower salt leads to increased levels of renin, angiotensin, and aldosterone (hormones that would increase blood pressure). His conclusion is the opposite of hundreds of articles and much analysis. Such as here, here, and here.
Salt and CholesterolAnother false claim, "The Salt Fix," stated the DASH study showed an increase in LDL, cholesterol, and triglycerides.
The DASH diet showed no significant impact at all.
More of "The Salt Fix" MisinformationOur ancestors ate more saltThe primitive argument for which there is no proof. Since our ancestors ate mostly plants and no processed foods, this is easily debunked. Meat eaters know that a one-pound chicken contains about 150 mg of salt. A double patty of hamburger has 500 mg. He makes up numbers that don't make sense.He states our ancestors ate from salt licks, but there are few in Africa (he makes up stuff)Other countries have higher salt intake and lower heart diseaseHe cites Korea (which has 50% hypertension or pre-hypertension), Japan (highest incidence of stomach cancer related to salt), and France (hypertension is high, but low levels of heart disease related to the Mediterranean diet practiced by most).Salt doesn't lower blood pressure by a significant amount and makes food bland.The DASH diet studies show significant reductions in blood pressure, and the food is not bland.Lower salt leads to increased death.The opposite has been shown. Increased levels of sodium in the diet show increased levels of death.Lower salt leads to lower iodine levels.Iodized salt was introduced in the US because of the low iodine

Why you should ditch your gas stoveDid you ever wonder what the controversy is about gas stoves? There is no controversy. Gas range tops are responsible for high levels of indoor pollution. But what should we do? The answer, change to an induction cooking top
Types of Indoor CookingYou can imagine the first time cooking was brought indoors. Probably a fire inside a cave. It turns out that wasn't all that safe. The particulate matter from the wood not only increased the risk of lung disease, but also increased the transmission of respiratory illness.
Community houses, like this one for the Tlingit Nation from Southeast Alaska, had a fire pit in the center of the house. Your status in the community determined how close you would sit by the fire.
While the opening in the roof provided some ventilation, it was not enough.
Particulate Matter and Disease in Native Americans has been well studied. The lung damage from particulate matter predisposed Native Americans to pneumonia, tuberculosis, influenza, and smallpox.
Wooden StovesThe use of wooden stoves with a chimney, and contained fire, were the most popular stoves in America until after the Great Depression.
America was excited to go electric. But there is something primal about gas and electric cooking.
Cooking with GasThe phrase cooking with gas was from the gas companies competing with electric companies for the new kitchen. The idea that gas was less expensive, faster, and you could see the flame became the basis for their campaign.
They were trying to compete with "clean electric"
Indoor pollutants with gas range topsProducts from indoor gas ranges are highly toxic to lung tissue. Those products
include:
Nitrogen dioxideCarbon dioxideMethane emissionBenzene
Even with the range off, gas escapes and pollutes the air indoors. Good ventilation decreases the exposure to gas. Most people do not like continuous fans. In addition to the methane, there is also benzene that escapes.
Culture WarsAs soon as the United States Consumer Product Safety announced it was considering regulations for indoor gas cooking the vitriole started.
A Wall Street Journal Editorial stated "Don’t believe for a second Consumer Product Safety Commission member Richard Trumka Jr.’s slippery claim that they aren’t coming for your stove."  She also went on to state that the research was paid for.
Jim Jordan, the Republican Congressman from Ohio tweeted, "God, Guns, and Gas Stoves."
Sean Hannity, that famous high school graduate stated that "Biden is coming for your gas stove."
On my tiktok channel I had lots of people parrot this.
I never knew so many old white men knew where the stove was? Let alone what it used for fuel
ResearchWe have known about the dangers of nitrogen dioxide since the 1960's. (see here, here, here). Experimental data showed it cause lung damage in animal models, then it was associated with human studies. None of these researchers were concerned about climate change.
What can you do?Even ventilation to the outdoor with a powerful hood may not decrease the nitrogen dioxide enough. And often you won't have the ventilation fan on when the stove is not on.
Converting to induction stovetop might be...

Whole Grains Reduce ObesityWhile the low-carb world and its extremists will tell you that grains are evil, they are wrong. There is a significant difference between refined and whole grains.
The differenceWhole grains contain the bran, a fiber-rich outer sheath. Further whole gains have the germ cell and the endosperm. But the refined grain is just the endosperm.
Compare whole grain bread, which contains substantially more fiber and vitamins than the white bread. Consuming refined grains increases the risk of heart disease. But consuming whole grains decreases risks of heart disease, diabetes, and cancer.
The BranBran is rich in fiber.  Additionally, bran is a source of B vitamins, iron, copper, zinc, magnesium, and phytochemicals.
Fiber is EssentialFiber is an “essential nutrient.” An essential nutrient is defined as a nutrient your body cannot make and must get from your diet.
But carnivore aficionados disagree; they believe fiber is not an essential nutrient. Carnivores note that you really don’t digest fiber. And they opine that people can live without fiber. However, they forget one key, the microbiome.
The MicrobiomeThe microbiome are the trillions of bacteria, yeast, and fungi that live in your gut.  Many scientists consider the gut microbiota another “organ” of our body.
There is a clear difference in the type and number of bacteria that occupy the guts of people with obesity compared to those who are not obese.
Some bacteria will increase hunger hormones. Those same bacteria also decrease satiety hormones, need more food to feel "full." Finally, they increase the ability of fat cells to increase in size, leading to obesity.
Interesting Functions of Gut BacteriaSynthesize vitamins K and BMake Conjugated Linoleic Acid (CLA) that reduces obesityCLA decreases inflammationIngestion of some fiber promotes the growth of bacteria that decrease the secretion of ghrelin in obese humans.
In the microbiome, what feeds the bacteria that decrease obesity includes the fiber from whole grains. The bran of whole grains contains powerful fibers like oligosaccharides.
How much to eat?What is a serving of whole grains? It seems confusing, especially since some products are a mix of both whole and refined grains. In the Mediterranean Diet, you might notice 9 ounces, but is that grain when it is dry or wet or both?
So it turns out there is a whole grain council that has done the work for you, and they tell you right on the package.
This makes your math simple. You either need three stickers of the 100% whole grain or six of the other stickers.

Are Vegetables BS?If you have ever seen Paul Saldino, his famous line is that Kale is BS. He even sells the shirt. But are they? Saldino isn't the only one who proposes this.
Dr. Gundry, a former heart surgeon, has his own take. Gundry claims modern health problems come from eating lectins. Lectins are compounds found in beans that are natural pesticides.  Thus, Gundry claims lectins harm people. Copying destroys lectins.
Toxins in VegetablesPlants make compounds to protect them against predators - other plants, pests, and the like. But do they harm humans?
It turns out that some plant defense compounds are beneficial to humans. Take coffee. Yes, coffee - the caffeine is a defense mechanism. Some people will tell you that coffee is bad for you - but they don't get up in the early morning or have kids.
List of the "Toxins"GlutenPeople who don't have celiac disease or gluten sensitivity do not need gluten-free diets (ref).OxalatesPotassium-rich vegetables such as Brussels sprouts, broccoli, and kale reduce calcium loss and prevent kidney stones from forming. These vegetables are rich in antioxidants that decrease the risk of bladder, prostate, and kidney cancer. Check with your local dietician for a diet based on the type of kidney stone you have. (ref)CaffeineIf you don't drink coffee, you will lose all joy in life. (reference is me)Polyphenols Plant polyphenols have antioxidant, anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects - they are healthy for you (ref)PhytatesConsuming a phytate-rich diet, such as a colorful, plant-based diet, the benefits exceed the impacts on mineral absorption. In addition, phytates are anti-oxidants. (ref)SaponinsThese compounds are among the most well-studied compounds to decrease risk and help treat cardiovascular diseases. (ref)IsothiocyanatesBrassica vegetables contain many valuable metabolites that are effective in chemoprevention of cancer (ref)salicylatesThese anti-inflammatory compounds are the basis of aspirinPhytosterolsphytoestrogen-containing foods, such as legumes, grains, seeds, nuts, fruits, and vegetables, are rich sources of vitamins, minerals, fiber, and other health-promoting phytochemicals.LectinsCooking destroys lectins. Lectin-rich foods, legumes, and whole grains show reduced inflammatory biomarkers in both animals and humans (ref).
What the literature saysWhat do human trials say about vegetables? They improve health, reduce the risk of heart disease, and reduce the risk of cancer.
Do some of them contain anti-nutrients? Well, some do bind them, but health benefits outweigh any potential harm.
Who to believe?You can believe a shirtless salesman of supplements and scams. Someone who was trained as a psychiatrist, who goes into a grocery store shirtless and yells at kale - or you can believe science.
Fiber as an essential nutrientFiberThe most abundant solid ingredient in breast milk is a fiber. That fiber is human milk...

The term vitamin was coined by the chemist Casimir Funk as he revealed the Thiamine structure to the world. So while you may think – isn’t vitamin A (it is the alphabet) the first vitamin – we take our poetic license here to point out that the first compound to be called a vitamin was Thiamine, now known as vitamin B1. But the story of that vitamin was made possible by two individuals – but the most noteworthy was Takaki Kanehiro.
Our podcast today discusses the education of Kanehiro and how that influenced his view. But let’s work backward a bit.
Vitamin B1 and Beriberi
Beriberi is caused by a lack of vitamin B1 (thiamin) in the diet. This vitamin is essential in the biochemical process of utilizing fats, carbohydrates, and proteins for energy. The nerves are particularly affected because of their metabolic pathways – hence, a wide range of symptoms from difficulty with walking (motor function) then sensory function of the legs, and finally, it affects the conduction in the heart, which leads to death.
White Rice and Beriberi
White polished rice was the fad food not only in the cities of Japan but also in China. To polish the rice, the husk and germ are removed, but this is also where the vitamins are. When people eat just one food item, they are likely to develop a deficiency disease, and this was the case with sailors and white polished rice.
The officers would not only eat rice but were given a variety of foods and thus avoided beriberi. But the crew typically only ate white rice.
Beriberi in Mid-1800’s Japan
In Japan in the mid-1800s, especially in the city, polished white rice was the calorie source of choice. White rice is easy to store, looks clean, is faster to cook, and eating it is less chewy. White rice was considered what the wealthy people ate – it was beautifully displayed, and unlike brown rice, did not go rancid. What they didn’t know was the processing of the rice led to stripping the rice of the vitamin-rich portion. 
In the rural areas of Japan, there was little beriberi as they mostly ate brown rice (barley rice). 
This led to a major problem in their Navy, where beriberi was endemic. White polished rice was the caloric source for the Navy, and often one third of the crew would develop beriberi and be unable to carry out their duties.
There were many thoughts as to the cause of beriberi, but none of them had panned out well.
Eastern Traditional Cures for Beriberi
On occasion, Eastern healers would recommend various teas and herbs. But, some would recommend barley rice. Some of these cures are retrospective, meaning once the traditional Japanese medical folks learned that barley rice was a cure for beriberi, they stated that they had prescribed it for years. Barley rice does have vitamin B1 (1 cup contains a day’s supply). But during the time, the cures from these village doctors were rare and not enough for the Japanese Navy, in spite of losing more people to beriberi than to war – would adopt. Also, note that barley rice is not as transportable as white polished rice and has a shorter shelf life. During this time, Japan was becoming westernized, and they were working on importing medical ideas from Germany, although they had a fair bit of influence from the British method. 
Kanehiro’s training
When Kanehiro was being trained, his initial training was from the Eastern Medicine part of his province. This training was apprentice-like, and he heard someone say that “There are no good doctors in Sustama.” When William Wills opened a medical school in his province, he jumped at the chance – but Wills encouraged him to go to London for further training.
In order to do this, Kanehiro joined the Navy in 1872. He remained in the Japanese Navy for the rest of his...