Let Food Be Thy Medicine

WRITTEN BY Nancy Palermo Lietz, MD

It seems hard to believe that Hippocrates, a Greek physician who lived in 500 BC, revolutionized medicine when he considered the whole human body and not a series of isolated parts with diseases concentrated to organs and treatments directed at the symptoms and not the root causes of the diseases. His approach radicalized medicine at a time when there was general dissatisfaction with the practice of medicine. Hippocrates lectured that the human body, when given the right environment, had the power to heal itself. He placed great emphasis on the body’s inherent resistance to disease through lifestyle measures, especially diet.

Now in the 21st century we seem to be repeating history. Modern medicine spends billions of dollars treating symptoms with a “pill for every ill.” Yet Americans are unhealthier today than in the last four decades. Despite the overwhelming amount of health information, Americans do not seem to be getting the right messages. Two thirds of Americans are overweight, and half are plagued by chronic diseases like diabetes, hypertension, heart disease and cancer. An alarming two thirds of deaths are caused by these chronic diseases every year. The US now spends close to 18 percent of the GDP on healthcare. This is more than national defense, homeland security, education and welfare combined! Over 133 million Americans live with at least one chronic disease. Sadly, one in every three children born today will develop diabetes in his or her lifetime. This problem is not going away—it is only getting bigger.

The reality is most deaths in the US are preventable and are related to lifestyle factors, especially diet. We need to recall the words of Hippocrates to “let food be thy medicine.” There is more and more evidence that a whole food plant-based diet rich in antioxidants and phytonutrients can prevent, arrest and even reverse chronic disease without the dangerous side effects of prescription drugs. Drugs treat the symptoms of disease but do not change the long-term effect of the disease on the body, and recent statistics show that drug-related deaths are now the third most common in the US. Last year over 140,000 Americans died due to pharmaceutical drug effects.

The first change is to address the Standard American Diet (SAD). This current diet is not only sad but highly nutrient poor. A 2010 report from the National Cancer Institute showed that three out of every four Americans do not eat a single piece of fruit in a given day, and nine out of ten do not reach the minimum intake of vegetables. Even worse, 95 percent of Americans get a quarter of their calories from junk food in the form of sodas and processed foods high in sugar, salt and unhealthy fats. These poor-quality foods create disease.

High quality foods in the right proportions and amounts can prevent or reverse disease and sustain health. Such a diet is found in a whole food plant-based diet. This diet, composed mostly of fruits, vegetables, legumes and healthy grains, also allows for a modest amount of fish and lean meats. Healthy fats like avocados, olive oil and nuts are encouraged. Multiple studies demonstrate adopting such a diet reduces cardiovascular disease, lowers circulating blood glucose and insulin, reduces fat storage and contributes to an overall reduction in inflammation which is an emerging player in the development of chronic disease.

The Whole Food Plant-Based Prescription

• Aim to eat 8–12 servings of fruits and vegetables daily. Fill your plate with seasonal varieties. Choose wisely and locally and refer to the “Clean Fifteen” and the “Dirty Dozen” when making selections.

• Incorporate a variety of colors in fruits and vegetables. Each color provides different antioxidants and phytonutrients which play key roles in disease prevention.

• Avoid refined sugars and carbohydrates. Read labels closely and avoid high fructose corn syrup, trans-fat and artificial colors, flavors and preservatives.

• Increase whole grains for more vitamins and fiber. Choose unprocessed and sprouted grains.

• Add seeds and nuts to your daily diet. Aim to get ¼ cup per day and 1 tablespoon of flax seed daily.

• Optimize the benefits of vegetables by roasting, steaming or microwaving. Boiling is not optimal as nutrients are leached into the water. Allow cut vegetables like cruciferous ones (broccoli, cauliflower, Brussels sprouts) and allium (garlic, onion) to sit at least 20 minutes before cooking as this increases the phytonutrient concentrations.

• Eat beans every day. These are powerhouse sources of protein, fiber, vitamins and minerals. Strive to get at least ½ cup in daily.

• Include healthy fats like avocado and nuts in every meal. Use healthy oils like avocado, coconut, olive and grapeseed for cooking and dressings.

• Drink plenty of water and aim to get half your weight in ounces in every day. Substitute sweetened beverages with green or hibiscus tea.

• Maximize health benefits by cooking with herbs and spices. Many have powerful anti-oxidants and anti-inflammatory benefits. Expand your kitchen to include powerful herbs like turmeric, ginger, oregano, rosemary and cilantro.

• Treat yourself to a one-ounce piece of dark chocolate every day!

The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
ANN WIGMORE