Editor's note: In the Masters Series this weekend, we're turning our pen toward health.
Yes, we know our beat is investing. But we've found that if someone is forward-thinking enough to invest and build wealth for the future, chances are good they are interested in living long enough to enjoy that future wealth.
We're also fortunate in that one of our top financial analysts is also a doctor who takes a practical, common-sense view toward health... a view that is often a rarity in today's bureaucracy-stifled medical field.
Yesterday, Dr. David "Doc" Eifrig showed readers the very real risk of arrogant doctors routinely endangering their patients' health. Today, he covers several easy ways to take your health into your own hands by eating a much healthier diet. The key is to avoid cutting out a few popular foods that many people base their diet around. And make sure to avoid filling your plate with what Doc calls "White Killers"…
Three White Foods That Kill... and Three That Cure
By Dr. David Eifrig, Jr.
I call them "white killers"...
Every time you reach into your refrigerator or cabinet, you might be grabbing these killers...
I've talked about these foods before... foods processed, refined, and essentially stripped of their natural nutritional benefits.
The three worst offenders are sugar, white rice, and white bread...
These three white foods (called "high glycemic index" foods) are known to significantly increase your blood sugar levels. When you eat high glycemic index foods, your body senses the extra sugar (what we don't need for energy) and produces extra insulin in the pancreas.
The insulin secreted into the blood stream triggers a host of things – a decrease of magnesium and an increase of sodium in the blood. Insulin also increases pro-inflammation molecules (like homocysteine) in the blood.
Insulin even triggers the production of fat. The extra fat leads to high blood sugar and keeps metabolism "stuck" in storage mode. Lots of insulin causes the vessels to get oxidized and stiffer... leading to higher blood pressure. Over time, this could cause strokes and heart disease. Bottom line: avoid eating high glycemic index foods.
Everyone's heard sugar is bad for them. But most of America can't stay away. On average, Americans consume 355 calories of sugar per day. The American Health Association recommends women get less than 100 calories from sugar and men get less than 150 calories from sugar. Yet the average American probably consumes more than double the recommended amounts.
Studies show eating lots of sugar lowers your good cholesterol (a so-called high density lipoprotein, HDL). HDL cholesterol inhibits excess levels of harmful fats and "bad" cholesterol (low-density lipoprotein, or LDL) from sticking to arteries. That keeps your blood flowing easily. And low levels of HDL increase your risk of heart disease.
Elevated blood glucose leads to immune system problems, including white blood cell dysfunction and clotting problems.
Do what I do... Avoid sweeteners. If I do want some "sweetness," I'll use molasses or turbinado sugar – a naturally brown sugar that's only partially refined.
Two other white foods that must also be avoided are white rice and white bread... Both are carbohydrates stripped of their natural health benefits.
White rice is brown rice stripped of the outer layers (husk, bran, and germ). These parts contain most of the benefits of rice... like fiber. The rice is bleached to give it the perfect white look you're used to.
White bread is loaded with calories and sugar but offers little nutritional benefit because it's lacking whole grains. And like rice, it's full of chemicals to make it look pristine and appetizing.
I prefer to eat brown and wild rices and whole-grain breads. Some of my favorite breads have 12 grains or more. But if you don't like the texture or taste of fully whole-grain bread, look for some with just three grains. (They have a softer, less grainy texture.)
These three white foods are full of chemicals and lack nutritional value. But that doesn't mean you need to avoid all white foods.
Three white foods packed with nutrients are cauliflower, white onions, and white beans. These whites won't kill – they can cure.
That's because they're all low glycemic index foods. Plus...
Cauliflower is a good source of potassium. Potassium helps keep your organs – especially your heart and kidneys – working properly. Cauliflower also has vitamin C and omega-3. Vitamin C is my go-to vitamin when I'm feeling a cold advancing. And omega-3 fatty acids lower your risk of cancer, reduce blood pressure, and improve mental health (along with many other benefits).
White onions are another food high in vitamin C. And they have cancer-fighting flavanoids – antioxidants found in plants. White onions also have allyl propyl disulphide. This chemical is what makes you cry when you cut an onion. But it also lowers blood sugar and aids in lowering cholesterol.
Another favorite is the white bean. I've told readers in the past that white beans act like an antidiabetic medication by lowering and stabilizing insulin release. White beans are also loaded with fiber, which helps lower your overall cholesterol levels. They also contain folate – a B vitamin that reduces your heart attack risk.
Avoid the bad whites... but make these three beneficial white foods staples in your diet.
I rarely eat any of the white killers on my list. And I make sure my diet contains the healthy white foods. They help control the insulin levels in your body and can keep you feeling fuller than most foods. And they help me maintain energy, my immune system, and cardiovascular processes.
So cut out white sugar, white bread, and white rice... Fill yourself up on cauliflower, white onions, and white beans. You'll be amazed at how much better you'll feel throughout the day.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig, Jr., M.D., M.B.A.
Editor's note: Each month, Doc combines his financial and medical backgrounds to incorporate common-sense, fact-based insights into health and wellness in Retirement Millionaire. He offers readers professional tips for taking their health and wealth into their own hands – like saving money, protecting and growing your wealth, and living a healthier life. You can learn more about Retirement Millionaire – and access health care tips you likely won't find anywhere else – by clicking here.