WBC Nutrition Committee Tips

Dr. Philip Goglia; WBC Nutrition Committee Chairman

1.            Eating gluten-free is healthier even if you’re not allergic to gluten.  

Gluten is an inflammatory protein —- it is always best to abstain and or reduce the amount of inflammatory foods consumed — so no yeast no mold no gluten no dairy — gluten is added to many products even toothpaste — it is difficult to completely remove gluten but if you abstain from bread consumption and wheat products you will reduce the amount of gluten consumption drastically.

2.            You shouldn’t eat fruit because it’s high in sugar. 

Anything that is not “meat with eyes or seeds and nuts” is a sugar —- you can’t completely remove sugar from your diet — fruit is a simple one ingredient sugar — approx. 100c per fruit serving or med sized fruit item. It is not a villain — I fact there are many fruits that are extremely high in anti-inflammatory and life extending anti-oxidants that are rich in micronutrients that improve cardiovascular benefits like dragon fruit – camu camu – goji – star fruit – black berries – blueberries — fruit is not the problem —- lack of a balanced nutrition pattern and demonizing fruit is the problem. Fresh fruit items or essentially 1 cup of fruit are all approximately 100 c of fructose (sugar) — all fruits are a part of your energy source groupings of food choices. Some fruits are higher in fiber or water content than others. Some fruits have a higher anti-oxidant content than others. The darker the fruit the better… berries ect. All great choices for metabolic, immune and energy system support. Dried Fruit – dried fruit is a source of sugar and fiber only with no additional water for transport – dried fruit is highly caloric and easily spikes energy and insulin levels and then can just as quickly cause a substantial drop in energy and additional sugar cravings caused by the insulin spike. Dried fruit can be digestively disruptive causing gas and bloating for many people with IBS. The better choice over dried fruit is fresh fruit with its naturally occurring water for more efficient sugar transport. As with all fruits there can be micro nutrient and antioxidant benefits but in the context of dried fruit … at what disruptive digestive cost. On the color wheel, the purple-blue-red-orange spectrum is home to the most antioxidant-rich fruits.

Wild blueberries are the winner overall. Just one cup has 13,427 total antioxidants – vitamins A & C, plus flavonoids (a type of antioxidant) like querticin and anthocyanidin. That’s about 10 times the USDA’s recommendation, in just one cup! Cultivated blueberries have 9,019 per cup and are equally vitamin-rich. Buying tip: Peak season starts in mid-May, so blueberries are less expensive during the summer.

Cranberries are the tart crown jewels of turkey feasts. They’re also antioxidant powerhouses (8,983). To get cranberries after the holiday scene has passed, creative cooks sneak dried cranberries into risottos, salads, salsas, and trail mixes.

Blackberries (7,701), raspberries (6,058), strawberries (5,938), black plums (4,873), sweet cherries (4,873), and red grapes (2,016) are also brimming with vitamins A and C and flavonoids like catechin, epicatechin, quercetin, and anthocyanidin. Tossed into a green salad, these berries add extra color, flavor, and texture. They’re also very edible by the handful, with morning cereal, mixed into yogurt, spooned over waffles or pancakes, and sprinkled over ice cream.

All-American apples are also vitamin- and antioxidant-rich treats. The classic Red Delicious (5,900), Granny Smith (5,381), Gala (3,903), and many other varieties are available nearly year-round. Applesauce, juice, and jellies are also tasty apple sources, but beware of added sugar (check the label). Here’s a tip: Mix some chopped apple into a tuna salad for a sandwich.

Finally, orange-colored fruits are good sources of antioxidants as well. One naval orange has 2,540; the juice has about half that. Bite into a luscious ripe mango, and you’ll get 1,653. A peach has 1,826, tangerines, 1,361, and pineapple, 1,229.