Can dietary changes cure diseases?

Can dietary changes cure diseases?

A poor diet can cause diseases, and changing your diet can cure diseases

When I wrote about healing a while ago, I thought I would include the impact of nutrition on health as one part of it. However, I soon realized that the article would have become impossibly long, so I made this article about food separately. This is also a large area, and a lot of lines have accumulated. (I have also written about the same topics before)

In any case, human health is influenced by many factors, such as adequate exercise, regular rest, negative or positive emotions and attitudes, hygiene, lack of clean water, heredity and genes, infectious diseases, and food, which is the subject of this article. It plays a major role in whether a person remains healthy or becomes ill.

What about changing your diet ? The answer to this is of course that if a wrong diet makes a person sick, changing your diet to a healthier one will bring health and the person can get better. However, prevention is the best option. If we eat healthily and follow other health rules, we may be able to avoid the worst diseases altogether. It is better to incorporate a healthy diet into our daily lives in good time than to do it only when the disease has already entered our lives.

In any case, next we will discuss the impact of food on health. We will start by looking at how changing to another food culture can affect health.

Moving to a different food culture. There is often a debate about the role that human genes and heredity, as well as the food we eat, play in causing a person to develop certain diseases or ailments. Is illness more due to a person's genes or nutrition? Surely the truth lies somewhere in between. Both genes and nutrition play a role. This means that there are differences between individuals, such that two different people can eat exactly the same food, but one remains healthy while the other becomes ill. However, if a person who has remained healthy continues to eat unhealthy food, they too can eventually become ill. Perhaps it will happen years later.

Sometimes we also wonder why some people are healthier than others. Do they have better genes or what role does nutrition play in health?

In this matter, genes hardly play an important role. There is a simple explanation for this. After moving to a different food culture, where the diet is completely different and less healthy, these people start to suffer from ailments that were less common in their previous place of residence. There are good examples of this around the world:

• Mediterranean countries have had a relatively healthy diet, including vegetables, fruits and olive oil, which is used extensively in cooking. However, the United States, for example, is largely made up of people who have migrated from the same regions, but they have significantly higher rates of cardiovascular disease, cancer, diabetes and other lifestyle diseases. This is probably due to a completely different food culture. In the United States, people eat a lot of fast food and refined carbohydrates, i.e. food that is nutrient-poor and lacking in vitamins, fibre and minerals.

• Another example is those who immigrated from Japan to the United States. Generally, Japanese people are slim and healthy. Their diet consists of fish, rice, and vegetables. However, when Japanese people immigrate to the United States, they begin to suffer from the same lifestyle diseases as Americans. They develop cardiovascular disease, diabetes, and other diseases related to the American diet.

• The so-called primitive peoples are a third example. These people eat a high-fiber diet consisting of fruits, vegetables, roots, and nuts. They do not usually suffer from diseases such as heart disease, cancer, diabetes, colitis, gallstones, constipation, hemorrhoids, tooth decay, varicose veins, eczema, acne, rheumatoid arthritis, and they do not have the obesity that occurs in so-called civilized cultures. However, if these same people move to cities where fast food and highly processed foods are available, they begin to suffer from the same lifestyle diseases as other people.

• The fourth example comes from the West. When food was rationed during World War II, so that sugar was not available as much as before, nor were cream or fatty meat products as much as before, people were healthier. For example, the number of people suffering from diabetes of old age plummeted. After the war, when sugar and processed food were more available, people began to suffer more from so-called lifestyle diseases again.

• The fifth example is vegetarians. They have significantly lower rates of cancer, diabetes, cardiovascular disease, constipation, and other lifestyle diseases than others. The reason is certainly that they eat more fiber than others and get plenty of vitamins and minerals through a vegetarian diet. Apparently, their other lifestyles are also often health-oriented.

Is meat unhealthy? There are sometimes debates about the healthiness of meat. Is all meat unhealthy, or is only red meat unhealthy? There are conflicting studies in this area. In American studies in particular, red meat has been linked to heart disease and cancer, but Asian studies have not reached the same conclusion. In Asian studies, red meat has been found to be healthy. What is the reason for this difference?

Perhaps one reason is that Americans consume red meat with hamburgers, French fries, white bread, and soda. These are not health foods because they contain refined carbohydrates, sugar, and hydrogenated oils. It is clear that if red meat is consumed with these substances, the lifestyle diseases that Americans are known for will result.

There are good examples in this area. For example, many indigenous peoples, such as the Inuit, have lived mainly on meat and fish, but they have still been healthy. The Inuit have little incidence of cancer, heart disease, stomach ulcers or tooth decay in their own areas of residence, but when they move elsewhere, such as to Denmark, they have also started to develop these lifestyle diseases. This shows that it is not just meat that makes you sick, but that other factors are involved. For example, cancer is rare among both meat-eaters and vegetarians, but it occurs in high numbers in places where a lot of processed and nutrient-depleted foods and sugar are consumed, such as in the United States.

Another interesting observation is that weight management is easier with a protein-rich diet, such as meat. Many studies have been done on this. In other words, if someone eats protein-rich food, it is easier for them to lose weight, which in itself brings health benefits. However, it is even better if they get plenty of protein from vegetables in addition to meat. Vegetables contain many valuable vitamins and minerals that are not available from meat. By combining different vegetables, it is possible to get different forms of protein in a variety of ways. In addition, vegetables contain fewer calories than meat products.

The diet of the Bible. If we take a look at the diet that emerges from the Bible, it included the same foods as today. It included, among other things, grains, vegetables, dairy products, meat and oil, which was used in baking and other contexts. It was a typical Mediterranean diet, which is also characteristic of modern times. Eating meat was not forbidden, but it was also used in cooking:

- (Genesis 18:5-8) And I will fetch a morsel of bread, and comfort you your hearts; after that you shall pass on: for therefore are you come to your servant. And they said, So do, as you have said.

6 And Abraham hastened into the tent to Sarah, and said, Make ready quickly three measures of fine meal, knead it, and make cakes on the hearth.

7 And Abraham ran to the herd, and fetched a calf tender and good, and gave it to a young man; and he hurried to dress it.

8 And he took butter, and milk, and the calf which he had dressed, and set it before them; and he stood by them under the tree, and they did eat.

- (2 Sam 17:26-29) So Israel and Absalom pitched in the land of Gilead.

27 And it came to pass, when David was come to Mahanaim, that Shobi the son of Nahash of Rabbah of the children of Ammon, and Machir the son of Ammiel of Lodebar, and Barzillai the Gileadite of Rogelim,

28 Brought beds, and basins, and earthen vessels, and wheat, and barley, and flour, and parched corn, and beans, and lentils, and parched vegetables,

29 And honey, and butter, and sheep, and cheese of cows, for David, and for the people that were with him, to eat: for they said, The people is hungry, and weary, and thirsty, in the wilderness.

- (Exodus 29:1,2) And this is the thing that you shall do to them to hallow them, to minister to me in the priest's office: Take one young bullock, and two rams without blemish,

2 And unleavened bread, and cakes unleavened tempered with oil, and wafers unleavened anointed with oil: of wheaten flour shall you make them.

- (1 Kings 17:5,6) So he went and did according to the word of the LORD: for he went and dwelled by the brook Cherith, that is before Jordan.

6 and he drank of the brook.

However, it is interesting that the first food given to humans was vegetarian food, i.e. fruits, nuts, grains and the herb of the field. Eating meat was only allowed after the flood. Vegetarian food should be the main food for humans today as well. Meat should not be avoided, nor fish, but vegetarian food should form the main part of the food on the plate. Furthermore, from a global perspective, producing vegetarian food is more efficient than producing meat. It requires fewer resources than producing meat, and most people have more to eat. These things may not be thought about much here in the West, but perhaps they should also be considered.

- (Genesis 1:29) And God said, Behold, I have given you every herb bearing seed, which is on the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.

- (Genesis 3:17,18) And to Adam he said, Because you have listened to the voice of your wife, and have eaten of the tree, of which I commanded you, saying, You shall not eat of it: cursed is the ground for your sake; in sorrow shall you eat of it all the days of your life;

18 Thorns also and thistles shall it bring forth to you; and you shall eat the herb of the field;

- (Genesis 9:1-4) And God blessed Noah and his sons, and said to them, Be fruitful, and multiply, and replenish the earth.

2 And the fear of you and the dread of you shall be on every beast of the earth, and on every fowl of the air, on all that moves on the earth, and on all the fishes of the sea; into your hand are they delivered.

3 Every moving thing that lives shall be meat for you; even as the green herb have I given you all things.

4 But flesh with the life thereof, which is the blood thereof, shall you not eat.

Although eating meat was permitted in Bible times, eating animal blood and fat was forbidden. Fat is also found in milk and cheese or oils, but the Bible only mentioned animal fat as forbidden. This is certainly justified from a health perspective. No fat or lard is healthy to eat. On the other hand, meat itself is a valid food:

- (Leviticus 7:23,24) Speak to the children of Israel, saying, You shall eat no manner of fat, of ox, or of sheep, or of goat.

24 And the fat of the beast that dies of itself, and the fat of that which is torn with beasts, may be used in any other use: but you shall in no wise eat of it.

Why do people get sick because of food? Having stated above how changing to another food culture affects health, the question arises as to which factors or nutrients are harmful to humans. What kind of food do Americans and Finns, for example, eat a lot of because they get sick with diseases that are rare among indigenous peoples and in other food cultures? What nutrients should we avoid in order to stay healthier? I have noticed that the following ingredients repeatedly come up in studies that have been conducted on the subject. Let's start by discussing this issue with sugar.

Sugar. When comparing, for example, the diets of Americans and peoples who have remained healthier, one of the biggest differences is in the use of sugar. Americans consume an average of 80 kilograms of sugar per year, while people living in remote areas only consume a few kilograms of sugar per year. This is perhaps the biggest reason for the standard of living diseases that occur among Americans or Finns. The use of sugar also explains the existence of dental diseases. People in so-called primitive peoples do not necessarily have access to toothbrushes or toothpaste, and their teeth may be dirty, but they do not have cavities, as occurs in Western countries. This difference cannot be explained by anything other than the use of sugar or its absence. In addition, it is known that where cavities have spread, diabetes, high blood pressure and other vascular diseases, as well as cancer, have spread at the same time. For example, diabetes (also known as sugar diabetes) was rare in the United States in the 19th century. As recently as 1900, it was the 27th leading cause of death. Now it is in third place. This cannot be explained by anything other than the increased consumption of sugar.

This era is characterized by the fact that snack kiosks and vending machines sell sweets, sugary juices, lemonades, ice cream, and pastries that are high in sugar. In addition, sweets, cakes, and other treats that are high in sugar are served at children's parties. It is no wonder that people gradually develop lifestyle diseases when they constantly overdose on sugar.

Sugar is not only found in sweets and lemonades. It can be found in abundance in yoghurts, cereals, muesli, fresh juices, jams and most foods. It is estimated that it is present in about 75% of all foods in grocery stores. If the following names are mentioned on the product description, these are different forms of sugar: sucrose, fructose, molasses, corn syrup, syrup, maltose or dextrose, lactose…

What makes sugar bad? First of all, sugary foods are bad for your teeth because bacteria turn sugar into a glue-like substance that sticks to the surface of your teeth, forming a sticky layer. Over time, this can lead to dental disease.

Secondly, sugar contains nothing but empty calories. Bleached sugar has no vitamins, minerals or fibre. This impoverishes the diet. In addition, sugar has been found to reduce the body's calcium, B vitamins and other vitamins and minerals that are important for the body. People who eat a lot of sugar can suffer from deficiency diseases while also getting a lot of calories from sweets, sugary drinks and pastries.

Sugar has also been considered the main cause of diabetes and cancer. In countries where sugar consumption was previously low, such as China, diabetes, other lifestyle diseases and obesity have begun to occur more and more. People are increasingly overweight, and sugar from food may be the main culprit. Sugary drinks can also be deceptive, as they introduce significant amounts of sugar into the body (for example, classic Coca-Cola contains more than 10 percent sugar, meaning that a liter of the drink contains more than 100 grams of sugar). If we reduce sugar consumption to a minimum, we can avoid many of the harmful effects of sugar.

White flour. In recent decades, when food education has been carried out, the main attention has been paid to the dangers of saturated fats, but sugar and other refined carbohydrates have been left to a minority. However, more and more people believe that this has been done inadequately. Saturated fats are not healthy, but sugar is more harmful and other refined carbohydrates, such as white flour, are not healthy foods either.

So why is white flour (wheat flour) bad for your health? The reason is that it is a poor food, just like sugar, lacking healthy vitamins, fiber, and minerals. White flour lacks the bran, the part of the grain that contains the most vitamins, and the germ. White flour has very little fiber, more than half of its calcium, about 70-80% of its vitamins, and 95% of its vitamin E, which is one of the most important antioxidants that boost immunity, has been lost. In addition, white flour has less selenium, phosphorus, potassium, zinc, copper, and other important minerals and trace elements.

Never before in human history have white flour and sugar been consumed in such large quantities as they are today, and they are the obvious main cause of the diseases of the Western lifestyle. People eat and appear to be well, but gradually, after years of eating a diet low in nutrients, it breaks out in various ailments and diseases.

As a general rule of thumb, the darker the bread, the healthier it is. Similarly, whole-wheat bread is healthier than other breads. On the other hand, white breads are almost always made from wheat, with the most important nutrients removed (except for breads made from whole wheat). What makes this important is that wheat is the most common grain in the world, found in almost all processed foods, but it is almost always eaten without its nutrients removed. If you have eaten any of the following, you have probably eaten a nutrient-poor diet that, when consumed in large quantities, leads to a deficiency in the body and is not beneficial to your health:

rolls, cookies, pretzels, white bread, cakes, meat pies, waffles, pancakes, pasta, toast, buns, pastries, pizza, croissants, noodle products, spaghetti, lasagna, macaroni, donuts, doughnuts, pasties, hamburgers, baguette, pancake, cinnamon bun, muffin, rusk...

William Davis, a cardiologist in Milwaukee who specializes in heart disease prevention, has reported how eliminating wheat from the diet has led to weight loss and improvement in patients. This is likely because wheat is often in a form that has had its most important nutrients removed, and because many wheat products (donuts, buns, pastries, biscuits, cakes) are high in sugar. In addition, wheat is high in gluten (oats, for example, have no gluten at all), which is believed to be linked to diabetes and is harmful to celiacs and people with osteoporosis. When gluten-containing foods have been eliminated from the diet of these people with osteoporosis, their bone density may have improved rapidly without any medication. William Davis describes his experiences as follows:

As a cardiologist, I have seen thousands of patients who were at risk for heart disease, diabetes, and a host of other conditions due to obesity. I have seen patients’ belly fat literally disappear after they completely gave up wheat, and their weight has dropped 10-15 or even over 20 kilograms in a matter of months. I have witnessed this phenomenon thousands of times, but I am still amazed by how quickly and effortlessly weight loss can occur, usually with other positive health effects.

I have seen dramatic changes in people’s health when wheat has been eliminated from their diet. A 38-year-old woman suffered from ulcerative colitis and was scheduled to have her colon removed. She recovered after she eliminated wheat and did not need surgery. A 26-year-old man was almost completely paralyzed from severe joint pain. After switching to a wheat-free diet, the man was able to walk and run normally. (1)

Other processed foods. It was stated above how sugar and white flour are harmful to health. They are low in fiber, vitamins, and minerals and trace elements because they have been removed during the manufacturing process. Their increased consumption over the past hundred years is the most obvious cause of diabetes, cardiovascular disease, stomach ulcers, constipation, colitis, and other lifestyle diseases.

A similar nutrient-poor food is white rice. Most of the nutrients in rice are in the husk, or bran, and the germ, but these are removed when refined, or white, rice is desired. For example, vitamin B1 deficiency is common in people who eat white rice. It should be replaced with whole grain rice, which retains all the nutrients in the grain. This type of rice is brownish in color.

What about corn flakes and cereals? Children love to eat them, but they can contain more than 30% sugar, and they are otherwise a low-nutrient food. Corn itself is healthy, but when it is processed, a large part of the essential vitamins, minerals and trace elements are removed. It would be better to replace breakfast cereals with, for example, oatmeal, which is a very healthy food; it is high in fiber and the most important nutrients are preserved.

In general, the more processed a food is and the further it is from its natural state, the less healthy it is. This category includes breakfast cereals, cornstarch, popcorn, tacos, tortillas, rice cakes, potato chips and other highly processed foods. It would be more sensible if we ate more vegetables, fruits and vegetables, where nutrients and fiber are still preserved. Fish, meat and eggs are also foods where nutrients are in their natural form.

Saturated fats. As noted, food education may have overlooked the negative impact of sugars and refined carbohydrates on health. The main emphasis in food education has been on warning about the fattening properties of fats and the dangers of saturated fats. Instead of saturated fats, people have been advised to use low-fat products. This preference for low-fat products and the general avoidance of fat has led to hunger being satisfied with sugar, white flour and other carbohydrates stripped of nutrients instead of fat. This has led to more and more people being overweight from a young age, i.e. they have gone from bad to worse. Sugar in particular seems to be more harmful than saturated fats, which have been considered the biggest culprit in, for example, heart disease.

So what are saturated fats? The short rule of thumb is that they are mainly fat in solid form. They are found in meat, sausage, butter, whole milk, cream, cheese, other dairy products, margarine, hydrogenated vegetable fat in biscuits, cakes and buns, and in the frying fat used by fast food chains and barbecue kiosks. The exceptions are nuts and fatty fish, which contain polyunsaturated or monounsaturated fat, and which are suitable for people with heart disease. The omega-3 fatty acids in fatty fish prevent blood clotting and dilate blood vessels. They have also been found to reduce inflammation, pain and strengthen the immune system, so they are beneficial for health in all respects, as are nuts.

In any case, if we continue to consume saturated fats, they are not an ideal diet. If we consume a lot of fatty sausages, fatty meats, crackers (hardened vegetable fat), meat pies, potato chips and so-called trans fats, which are found in the frying fat used by fast food chains and barbecue kiosks, it has been found to be harmful to heart health. A high amount of saturated fats increases the risk of coronary heart disease, stroke and other cardiovascular diseases. The increase in total blood cholesterol and LDL cholesterol as a result of eating saturated fat has been observed in numerous studies. It is also known that heart attacks and strokes become more common after Christmas and other holidays, because more saturated fats are obtained from food than at other times of the year. This cannot be considered a mere coincidence.

What should you do about saturated fats? You can't completely avoid them, but you should replace them with liquid oils, fatty fish and nuts. For example, rapeseed oil and olive oil are very healthy and suitable for frying. In addition, fatty fish, cod liver oil and fish oils are at least as beneficial. All of these are good to enjoy several times a week, because their health benefits are so clear. Hassan Osman, who has worked as a doctor, has written:

Replacing saturated fats with oils in the diet of diabetics has dramatically lowered their blood cholesterol levels. All the nutrients that utilize fats and prevent blockages should be included in the diabetic diet. Lecithin and vitamin E are very important, especially if there is a risk of gangrene, and sometimes amputation has been avoided by giving 600 mg of vitamin E daily to the patient. (2)

Why are rapeseed oil, olive oil, cod liver oil, fish oil and fatty fish (herring, salmon, rainbow trout, herring, vendace, tuna, sardines, mackerel, etc.) and nuts, all of which contain either polyunsaturated or monounsaturated fats, so beneficial to health? There are several reasons for this:

• Both fish oils and vegetable oils lower cholesterol. This has been confirmed in several studies.

• Olive oil has always been used in the Mediterranean diet. For example, the inhabitants of eastern Crete consume a lot of olive oil and have a very low risk of dying from a heart attack. Rapeseed oil, which is used in the Nordic countries, for example, is at least as healthy in terms of fat composition.

• Eskimos eat a lot of fish and have almost no heart disease. The main explanation for this has been the omega-3 fatty acids found in fatty fish. Eating a lot of fatty fish has many benefits. It reduces narrowing of blood vessels, the formation of blockages in blood vessels and arrhythmias. Vegetable oils have similar positive effects.

• Omega-3 fatty acids, found in fatty fish as well as rapeseed oil, may protect against cancer and strengthen the immune system

• There is a lot of evidence that fish oils protect and lubricate joints. They are useful in the treatment of arthritis, other inflammatory and rheumatic diseases. Vegetable oils have similar effects

• Good results have been obtained in the treatment of MS by reducing saturated animal fats and using more polyunsaturated fats from vegetable oils, a teaspoon of cod liver oil per day, and fish at least 3-4 times a week.

• Nuts, such as walnuts, peanuts and hazelnuts, contain mostly unsaturated fats, which are beneficial for the human heart and health. In addition, nuts are an excellent source of vitamin E and B vitamins, vegetable protein, and are rich in various minerals and trace elements such as calcium, phosphorus, zinc, iron, copper, potassium...

Excess and deficiency diseases – do we need supplements? Earlier we discussed how we get sick more easily if we eat a lot of unhealthy food: sugar, white flour, other carbohydrates that have been stripped of nutrients, and saturated fats. For example, the problem with sugar and white flour is that most of the important vitamins, minerals, and trace elements have been removed from them during the manufacturing process. It is no wonder that people gradually get sick with various diseases. They can gain weight and get a lot of energy from food, but at the same time they can become deficient in nutrients that are important for the body.

In addition to being nutritionally worthless, sugar and white flour cause the body to lose important nutrients, such as magnesium and calcium, and to lose B vitamins and other vitamins. Tobacco, alcohol and coffee have a similar negative effect, which have been found to cause zinc, magnesium, B, C and K vitamins or potassium to be lost from the body. Antibiotics, birth control pills and many medications also cause the body to lose nutrients. It is also known that cooking destroys vitamins in vegetables and reduces their minerals. It would be better to eat them raw.

A monotonous and low-nutrient diet has long been known to cause many diseases and ailments. The following observations have been made, among others:

• Scurvy is related to a deficiency of vitamin C. This disease was common among sailors, but when citrus fruits were added to their diet, they avoided this disease.

• Rickets and osteomalacia are related to vitamin D deficiency. Vitamin D deficiency still occurs today, especially in winter. It is obtained from the sun in the summer, and hospitals close their wards when people are healthier, but during the dark period it can only be obtained from food. Good sources of vitamin D are cod liver oil, fish, eggs, fortified margarines, dairy products and mushrooms.

• Beriberi has been a common disease in Asia, where a lot of white rice has been eaten, which has been stripped of vitamin B1 and other important nutrients.

• Vitamin A deficiency is a common cause of blindness in some parts of the world.

• Osteoporosis, or bone loss, has become a public health problem in Western countries. It is estimated that one in two women will experience a bone fracture at some point in her life. Osteoporosis has been linked to calcium deficiency (calcium is obtained from dairy products, fish and green vegetables, among others). The high consumption of sugar and white flour causes the loss of this mineral.

The fact is that people can eat a lot and gain weight, but at the same time they suffer from a lack of important nutrients. They get too much of the wrong substances and too little of the substances that are good for the body. This is especially a problem in Western countries, where food contains a lot of sugar and white wheat flour and other carbohydrates that have been stripped of nutrients. When you eat dozens of kilograms of these substances per year (perhaps about 60-80 kilograms of both per year), it can cause the loss of important nutrients.

On the other hand, the problem for some is that they eat too one-sided food, too much of only a certain food, such as meat or grain products, but forget about fresh food. This can cause a lack of important nutrients, such as vitamins. In addition to water, the human body needs indigestible fiber, proteins, fats, carbohydrates, vitamins, as well as minerals and trace elements. If these are not obtained from food, the result can be illness, digestive problems, joint problems, inflammatory diseases or other ailments. The body's immune system, or defense system, protects us from illnesses and diseases, but if the body does not receive enough essential nutrients, such as vitamins or minerals and trace elements, the defense cannot be expected to function properly. The right and sufficient building blocks are essential for the body, just as substances harmful to the body, such as sugar, alcohol or tobacco, should be avoided.

In his books, Pentti Kossila has highlighted how deficiencies, i.e. insufficient intake of important nutrients, can be the cause of diseases and ailments. He also mentions how excessive use of sugar and wheat flour is behind the diseases:

Almost all diseases can therefore be shown to be deficiency diseases or at least caused by a deficiency, such as various inflammatory diseases... If a Finnish family of five were to reduce their sugar consumption by 200 kg per year and their wheat flour consumption by the same amount, the situation would change significantly. (3)

The majority of people accustomed to Western lifestyles suffer from either deficiency diseases or inflammatory diseases resulting from them... It is also easy to realize that no medicine can help joints that are worn out, but the right building materials. (4)

I start from the idea that the root cause of rheumatism is a deficiency. When minerals are used together with cod liver oil, they strengthen the joint surfaces and help support the body in its fight against rheumatism. Vitamins act as excellent catalysts. (5)

If many diseases and ailments in the body are caused by deficiencies, the solution is simple: we should eat a varied diet that contains enough vitamins, fiber, minerals, and trace elements. If, for example, we eat only a small amount of vegetables and fruits, we may not get many important nutrients. The general rule has been that we should eat at least half a kilo of them a day. That is certainly a good guideline.

Then the question arises as to whether nutritional supplements are needed, i.e. mainly various vitamins, minerals and trace elements, which can be obtained from pharmacies, for example. I have not used them myself, but if someone has already fallen ill, they may be of considerable help. Pentti Kossila has told about his own experiences.

I have never had time to keep statistics on cases, but I have a feeling. Ninety people out of a hundred seem to get significant help from simple nutritional supplements, if they also refuse harmful nutrients and improve their lifestyle in general... My own explanation for the healing of diseases is simple. When a person's diet is changed and he is given vitamins and a few missing minerals, in a deliberate and empirical manner, there is no question of miraculous healing or recovery. It is simply a matter of utilizing the knowledge that the Creator created us perfect. (6)

Pentti Kossila has also been in contact with well-known Finnish athletes and helped them in the field of nutrition. Athletes who have had, for example, leg problems due to hard training have received help when they have added vitamins, minerals and trace elements or other nutrients useful for the body to their diet. What has not been improved with the help of drugs and medicine has been able to be corrected simply by adding useful nutrients to the diet. In addition, vitamins and minerals and trace elements are a softer alternative than drugs, which may have many negative side effects. For example, cortisone can eliminate pain, but it can result in stomach ulcers, pancreatitis and other negative consequences. Vitamins, on the other hand, are never toxic, although they should also be taken in moderation.

The following description, from the book “Rastilta rastille” by renowned Finnish orienteer Liisa Veijalainen, tells how she found relief from her leg pain when she added a few important nutrients to her diet that Pentti Kossila recommended to her.

As I sat with Sepi, this muscular young man – for the first time at the time – I had no idea how crucial his phone call would be. Pentti Kossila told us about the great importance of minerals and trace elements. Most sports injuries can be prevented and even cured by ensuring that we get these elements. Most importantly, I received concrete instructions from the man about what I should eat and how much. I got a bag of the stuff from the health food store, cod liver oil capsules from the pharmacy and started the course. After just a week, my leg felt much better, and after the promised two weeks, the pain had completely disappeared. It felt like a miracle, and yet it was just a matter of my body getting the substances it had been lacking. The lime tablets, cod liver oil and lecithin had done what medical means had not been able to do. It was heavenly to run for a long time without the slightest pain. (7)

Hassan Osman tells his own experience of a woman with cancer who received help through the addition of supplements, i.e. vitamins, minerals and trace elements. He suggested to the woman, among others, vitamin E and vitamin C, which have long been known to be important antioxidants that protect the body from many diseases, such as cancer. They can be obtained from food, but they can also be purchased at the pharmacy (Good sources of vitamin E are vegetable oils, such as rapeseed oil or soybean oil. Other good sources are whole grains, avocado, eggs and nuts. Even a couple of handfuls of peanuts can satisfy the daily requirement. Good sources of vitamin C are fresh juice, oranges and citrus fruits, potatoes, turnips, cabbage, strawberries, spinach, blackcurrants, peppers...), . Although, for example, many vegetable oils are good sources of vitamin E, the 600 mg per day mentioned in the example cannot be obtained from diet alone. Vitamin E capsules are needed for this.

Probably everyone in the health care field has seen similar healings. In 1985 I was talking to a middle-aged nurse who told me that she had cancer all over her body and was in constant pain and that she probably had only two months to live. She showed me more impressive swollen lymph nodes than I knew existed. Since I have long been interested in the effect of vitamin E on cancer growth, I pointed out that if I had cancer, I would take at least 600 mg of vitamin E, B vitamins, 6000 mg of vitamin C, selenium, zinc, magnesium, and manganese daily.

Just five weeks later, she came to see me from the cancer clinic. He had no swollen lymph nodes, no pain, and—according to his doctor—no signs of the disease at all. In addition to taking vitamins, he had been following the diet I had designed for his brother, who had arthritis. (8)

Various studies have been conducted on vitamins, minerals and trace elements. Their use may protect the body from degeneration, environmental toxins and diseases. Among other things, the following observations have been made:

• Vitamin E is useful in cancer prevention and diabetes. When animals have been given vitamin E in larger than normal amounts in their food, no cancer has occurred. Significant improvement has also been observed in diabetic patients, and many have been able to get rid of insulin when they have received 300-600 mg of vitamin E daily.

• Experiments have been conducted on rats and guinea pigs that have developed an arthritis-like condition. When rats are given large amounts of vitamin E and guinea pigs are given vitamin C, they are protected from this disease.

• Vitamins C and E may help slow down Parkinson's disease. One study found that patients who took high doses of vitamins C and E remained symptom-free for an average of 2 ½ years longer than patients in a control group.

• Diabetics often have a deficiency of vitamin B6. The same has been observed in animals. If they have not received enough vitamin B6, they have developed diabetes.

• Arthritis patients are often deficient in vitamin C, vitamin B6, and vitamin B5. When these vitamins have been added to their diet, their pain may have disappeared.

• Vitamin C deficiency may be linked to heart attacks caused by blood clots. Animal studies have found that if monkeys don't get enough vitamin C, they produce cholesterol six times faster than well-fed animals.

Vitamin E deficiency is also linked to blood vessel blockages and heart attacks. Animal studies have shown that if animals are given enough of this vitamin, they do not develop blockages. A study of a couple of hundred people with heart disease found the same thing. One hundred of them were given 200 mg of vitamin E daily, while another group of hundred people were not given vitamin E. The study found that the latter group had four times more heart attacks due to blood clots.

• A ten-year study by the University of California, involving 11,000 people, showed that people who consumed 300-500 mg of vitamin C per day were 25-45% less likely to die from heart disease than those who consumed significantly less vitamin C.

• The benefits of beta-carotene have been found in an eight-year study involving 87,000 nurses. The study showed that those who consumed 15-20 mg of beta-carotene per day had 40% fewer strokes and 22% fewer heart attacks than those who consumed less than 6 mg per day. Beta-carotene is abundant in, for example, carrots, red peppers and dark green leafy vegetables.

• Calcium and magnesium have been found to be beneficial in preventing osteoporosis, as have vitamin D supplementation and exercise. In one study, a group of women were given half the normal calcium and double the magnesium. The group's bones were found to strengthen 16 times faster than a control group that was not given the supplements.

Calcium is found in milk, cheese, cabbage and fish. Good sources of magnesium include oats, corn, rye, barley, potatoes, green vegetables, beans, peas, brown rice and nuts. Magnesium has also been found to be beneficial in preventing kidney stones. In addition, a diet rich in vegetables and fiber helps prevent kidney stones, as almost all diseases. Vegetarians rarely have kidney stones.

• Inflammation, pain and rheumatic complaints are often linked to a diet high in sugar. When sugar causes tooth decay, it is also behind many other inflammations and pains. In addition, white flour and other refined carbohydrates can increase inflammation in the human body in addition to sugar. Eating them should be avoided. For example, William Davis states in his book “Wheat Belly: Lose the Weight, and Find Your Path Back to Health” that many of his patients have been able to get rid of their pain by completely eliminating wheat from their diet. He estimates that wheat gluten is the cause of many of the ailments.

How can inflammation and pain be reduced? Cod liver oil, other fish oils and fatty fish have been found to be beneficial in this area, among other things because of their omega-3 fatty acids. They are also available in vegetable oils, such as rapeseed oil, and in capsules. Nuts also contain beneficial fats, the best of which are walnuts, but regular peanuts are also healthy. In addition, nuts are rich in vitamin E, B vitamins, calcium, iron, copper, zinc and potassium.

A plant-based diet has been found to be beneficial for rheumatoid arthritis patients. A plant-based diet is rich in antioxidants, i.e. important vitamins, minerals and trace elements that protect the body.

Garlic, garlic products, common onion, ginger, turmeric, and boswellin reduce inflammation and pain.

Cabbage, apples, lingonberries, and blackcurrants contain quercetin, which is known to prevent inflammation.

Vitamin C, zinc, vitamin E, magnesium, and B vitamins are useful in treating inflammation.

Dolomite lime, which contains calcium and magnesium in a 3:1 ratio, contains important building blocks for synovial membranes and cartilage. If you add cod liver oil, which is rich in vitamin D, omega-3 fatty acids and vitamin E, they have been found to improve joint health and relieve rheumatic pain. The right building blocks are necessary to keep your bones healthy.

• Good blood vessel health is often a key factor in health. If fatty deposits and calcifications form on the walls of blood vessels that impede blood flow, blood cannot circulate to every cell in the body. For example, in a coronary artery blockage, the heart muscle is deprived of blood, which results in a heart attack. When a cerebral artery becomes blocked, it causes a stroke. Or for some, gangrene can develop in the toes and fingers due to poor blood circulation, so that they have to be amputated. In addition, poor blood circulation is associated with a wide variety of pains and ailments. If oxygen-rich blood does not reach an area, such as the head or chest, it can manifest as pain in that area. If blood circulation in that area can be increased, the supply of oxygen and nutrients will improve and the ailment will subside.

How can blood circulation be improved? The dangers of sugar, white flour, refined carbohydrates and saturated fats have already been mentioned. If these are reduced to a minimum, large amounts of calcification will not accumulate in the blood vessels and blood circulation will improve. Exercise is also essential. Blood vessels will remain in better condition with regular exercise.

As for beneficial nutrition for improving blood circulation, it has long been known that vegetable oils such as rapeseed and olive oil, flaxseed oil and soybean oil prevent the tendency of blood to clot. A couple of tablespoons a day is enough. It is equally beneficial to eat fatty fish or use fish oils and cod liver oil, which prevent calcification of blood vessels. Omega-3 fatty acids play a key role in this. In addition, regular onions and garlic are known to be beneficial for blood circulation. They reduce the risk of coronary heart disease.

One useful supplement is lecithin. It is found in eggs, peanuts, soybeans, fish, grains and yeast, but it is also available as a supplement. The importance of lecithin is that it dissolves fats, like dishwashing detergent, to a state where they are not harmful to the body. If the amount of lecithin in the diet is sufficient, calcifications do not form in the blood vessels. Lecithin has also been found to prevent the formation of gallstones by keeping bile cholesterol liquid. The following quote explains how diabetics benefit from oils, vitamin E and the use of lecithin in their diet:

What can be concluded from the above? If a person's health has already deteriorated due to improper nutrition or other reasons, using vitamins, minerals and trace elements as a supplement can help, as can using cod liver oil, fish oils and vegetable oil in their diet. It would be better to get all these nutrients in regular food, because then they are better absorbed and are in their natural form, but there is no danger in small vitamin supplements. At best, they can be decisive and eliminate the symptoms of the disease. Hassan Osman has told of one such case where a change in diet and the addition of vitamins to the diet helped:

In 1985 I consulted with a 53-year-old woman who had been on insulin for ten years and who had angina, high blood pressure, severe pain in her legs, and other aches and pains almost everywhere. With her doctor's permission, I suggested that she use oil instead of saturated fats, eat small meals frequently, and drink a pint of whole milk and a huge amount of vitamins daily.

The symptoms of low blood sugar were immediate and so persistent that insulin was stopped after ten days. His blood pressure dropped and the chest pain and leg pain disappeared. In a letter from January 1986, he says: “Since then, neither my diabetes nor my heart disease have recurred.” Long-term and severe diabetics can rarely be weaned off insulin, but if their diet is improved enough, the amount of insulin can often be reduced to avoid complications. (10)

Difficulty losing weight. One of the problems of our time is being overweight. People are becoming more and more overweight, and it is linked to health and lifespan. If we are overweight, it exposes us to diseases such as diabetes and heart disease, and shortens our lifespan by several years. The problem is that losing weight is not always so easy. It is not easy to give up delicious and familiar eating habits, and adopting a new diet can take effort.

In any case, when you want to lose weight, what things should you pay attention to? The following factors may be important:

• The importance of exercise can never be underestimated. People gain weight because they eat more than they burn. If someone spends all day in front of a computer or TV and doesn't move, it's likely that they will start to gain weight. It's hard to stay in shape if you're sitting still for long periods of time. Moderate exercise, which can start at walking or climbing stairs, can help a lot. In addition, exercise has other benefits: it reduces the risk of diabetes, heart disease and cancer, lowers blood pressure, protects against osteoporosis, regulates blood sugar levels and reduces stress.

• Hunger is the biggest reason why people overeat. The reason for this may be that the intervals between meals are kept too long, and when they do eat, they eat more than necessary. The solution to this may be to eat often enough but in smaller quantities. This will keep the feeling of hunger at bay. So if you find it difficult to control yourself, you should not skip meals, but eat a little less and more often.

Fruits and vegetables or salads between meals can be a good solution. You can add a little rapeseed or olive oil to them, for example, to bring a feeling of satiety. They are also excellent and beneficial for human health.

• It is worth paying attention to the quality of your diet. Nowadays, there is a growing body of research showing that calories alone are not the most important thing. Even though fat (9 kcal) contains more calories than carbohydrates (approx. 4 kcal), this is not the most important factor in terms of weight, because the human body is more complex, and these substances follow their own paths during digestion.

For example, there was an experiment at Linköping University where young people were given either sweets (mainly made up of sugar) or nuts (mainly made up of healthy fats) with the same amount of calories. Those who received sweets gained more weight, so the number of calories alone is not the decisive factor. Sugar and other carbohydrates that have been stripped of nutrients appear to be clearly more fattening and dangerous for dieters than all forms of fat. This has been proven in numerous studies conducted in recent years.

The fattening effect of sugar was revealed in a study in which subjects were allowed to drink 1.2 liters of sugary soft drinks a day for ten weeks. During that time, they gained an average of 1.6 kilograms per week, and their white fat tissue increased. Soft drinks and sodas are deceptive, because they often contain a lot of sugar and it is easy to drink a lot of them when you are thirsty. However, dieters and everyone should avoid sugary drinks and foods. They clog blood vessels, are behind most diseases, and are not suitable for dieters.

Tekniikan Maailma magazine (17 / 2024) has reported on a similar study. It mentioned the fattening effect of ultra-processed food and how the calorie count is not always decisive, but the quality of the food:

In a study published earlier this year, a certain percentage of ultra-processed foods were replaced in volunteers' diets with unprocessed or minimally processed foods, while keeping the calorie count the same.

After six months of monitoring, the weight and fat percentage had dropped the most in those volunteers whose diets had eliminated the most ultra-processed foods and replaced them with less processed options.

Because the number of calories had remained the same, the researchers considered the result to be partly unexplained. They speculated that ultra-processed food may cause weight gain through some mechanism other than calories alone.

This finding is consistent with the results of several population studies, which have found that whenever the amount of ultra-processed food in the diet increases, the risk of becoming overweight or obese increases.

What can we conclude from the above? We should avoid overly processed and refined foods. For example, fruits, vegetables, root vegetables, nuts, seeds, eggs, meat and fish are unprocessed and are healthier than highly processed foods. They are better for weight management than processed foods. On the other hand, highly processed foods usually contain a lot of sugar, white flour, other refined carbohydrates, hydrogenated vegetable fat, salt, modified starch and many additives. They are found in all kinds of delicacies such as sweets and foods made from white flour: pretzels, buns, meat pies, cookies, pastries, donuts, doughnuts, etc. If we avoid these foods, it will be beneficial for weight management and health. It is also worth remembering the previously mentioned statement by William Davis, in which he stated that thousands achieved better results in losing weight when they left out wheat. The reason for this is certainly that wheat is usually found together with sugar and hydrogenated vegetable fat in processed foods, and because most of the wheat we eat is not whole grain but has been emptied of its best nutrients.

• When food education has been carried out in recent decades, it has mainly warned about the harmfulness of fats for dieters. However, at the same time, people have become increasingly overweight and, for example, diabetes has increased. What is the reason for this?

The best explanation is probably that people have reduced fat in their diet, but at the same time increased the use of carbohydrates as recommended by the authorities. However, if carbohydrates come specifically in the form of sugars, it is a breeding ground for diabetes, heart disease, other lifestyle diseases and obesity. Studies have found, for example, that 70% of heart patients who come to the hospital suffer from high blood sugar levels, so the connection to sugar is obvious for both diabetes and heart disease. Sugar should be reduced to a minimum in the diet.

What about other carbohydrates? They are not harmful, because, for example, many indigenous peoples eat carbohydrate-rich foods and do not suffer from the same lifestyle diseases that occur in Western countries. We need carbohydrates in our diet, but if a person has already developed diabetes, it is worth reducing their carbohydrate-rich diet, at least initially. Repeated studies have shown that a low-carb diet, which aims to completely give up sugar and reduce the intake of other carbohydrates (pasta, rice, bread, potatoes, etc.), quickly reduces weight and blood sugar levels. Some diabetics have also been able to get rid of insulin with a low-carb diet. The explanation for this is simply that carbohydrates raise blood sugar more than fats or protein. Eating fats or protein keeps blood sugar low after a meal, but carbohydrates raise it. On the other hand, if sugary sweets are consumed with fat, protein, or fiber-rich foods (fiber-rich foods consist of carbohydrates), blood sugar levels will not rise very high. On the other hand, sweets consumed on an empty stomach will raise blood sugar levels in diabetics, so the way they are consumed also matters.

When consuming carbohydrates, it is especially good for diabetics to eat carbohydrates that raise blood sugar as little as possible. This category includes, among others, citrus fruits , apples, pears, oatmeal, peas, beans, sugar-free muesli, whole grain bread, whole grain rice, whole grain pasta, lentils, mushrooms, bell peppers, broccoli, zucchini, spinach, berries, nuts, almonds, dark chocolate... A characteristic of these so-called slow carbohydrates is that they contain more fiber and vitamins than so-called refined carbohydrates such as sugar, white flour or white rice. They are good for dieters and for health.

The Lazy Cook's Affordable Diet. There are two types of people. Some love cooking and others don't. I myself belong to the latter group. I hardly ever do anything more complicated than boiling potatoes and eggs. As for my diet, it includes the following ingredients. I have eaten roughly the same diet for decades. I have been able to stay quite healthy - with the exception of a few colds - and genes may have an effect on that, but apparently diet has also played a part. The pounds have also stayed under control, and my weight has fluctuated very little over the decades, only a few pounds in one direction or the other. In any case, my diet has been roughly the following for decades. I am discussing it because I am highlighting the content and importance of some food ingredients for health:

Breakfast : A piece of rye bread with cheese, an apple and a handful of peanuts. As a drink, I use juice with no added sugar from a 1.5 liter plastic bottle. I drink the same kind of juice with every meal and as a thirst quencher. A 1.5 liter juice bottle is enough to drink for almost a week, because I add water to it.

Lunch: Every other day I cook potatoes and 2 eggs with them, one of which I eat the next day. I add a little cod liver oil and a little more rapeseed oil to the potatoes. I also add white beans in tomato sauce to the potatoes. They give a nice taste.

Every other day I cook barley and dark macaroni together. There is about the same amount of both. I also take a frozen pea-corn-pepper mixture. It melts as soon as the warm barley-macaroni mixture is placed on top of them.

Every lunch I eat a few meatballs and a couple of pieces of crispbread with margarine. I put a boiled egg on top of the crispbread. I also always eat one raw carrot and a piece of raw onion.

Dinner: For dinner I eat a couple of slices of rye bread. I add cabbage and cheese on top. I eat about a fifth of a 250-gram can of herring, so one can of herring is enough for several days. In addition, every dinner I eat a piece of linguine, a piece of beetroot, a tomato and a cucumber – all raw. Finally, I eat one more banana.

A small snack. Since the previous meal is quite small, I often eat a few nuts and a couple of pieces of chocolate to satisfy my hunger.

Evening meal has been the same for decades. Just before going to bed I have eaten a plate of oatmeal with skim milk and honey. I have also indulged in a couple of pieces of chocolate.

So that was my diet. It's not perfect in terms of health benefits, but it's pretty cheap food, and it doesn't take long to prepare. I'll cover a little bit about the different nutrients:

• Plain rye bread and crispbread are part of my diet. They are high-fiber foods and a healthier alternative to white breads, which are usually made from wheat and do not have as much fiber. Crispbread has 18% fiber and plain rye bread has about 10-13 percent. For example, in Finland, people suffer from fewer bowel cancers than in Western countries in general, and one reason for this may be that Finns eat a lot of high-fiber rye bread.

• I eat cheese with a couple of meals a day. Cheese contains calcium, which is one of the building blocks of bone. Calcium or a lack of it is linked to osteoporosis, or bone loss, so you should get enough of it in your diet.

• Apples contain some vitamin C. They are also rich in flavonoids. These powerful antioxidants may help prevent cancer, heart disease, and inflammation.

• Peanuts have been a part of my diet for years. Like all nuts, they are a healthy food. Nuts are one of the best sources of vitamin E and a good source of B vitamins. They also contain calcium, phosphorus, iron, copper, zinc and potassium. In addition, the healthy fat in nuts and the vitamin E they contain are good protection against heart disease and cancer.

• Potatoes are a common staple food. They are a high-fiber food, a good source of vitamin B6 and potassium. Potatoes also contain vitamin C, one of the most important antioxidants.

• Barley groats have been a part of my diet for years. They contain 7.6% fiber. About half of this is soluble fiber, which helps lower blood cholesterol, balance blood sugar, and maintain a feeling of fullness. Soluble fiber is also beneficial because it is believed to remove toxins and carcinogens from the body.

• Macaroni is not a super healthy food, but the dark macaroni I use is a better option than regular macaroni. Dark macaroni preserves the nutrient-rich parts near the shell of the grain, and dark macaroni has 7% fiber, which is more than regular macaroni

• Peas, corn and bell pepper mixture has been part of my diet for years, every other day. Peas are rich in vitamin B1, moderately rich in vitamin C, as well as fiber, folic acid and beta-carotene. Peas are good for the heart and blood vessels.

Corn is rich in good unsaturated fatty acids.

Bell peppers are an excellent source of vitamin C, as well as a good source of vitamin E, beta-carotene, folic acid, and vitamin B6 – all beneficial for health.

• Meatballs have been a part of my diet for years. They are quick to heat up, and the meat makes you feel full. If you eat only vegetarian food, you don't get vitamin B12, which is only found in animal foods.

• Beans in tomato sauce have been part of my diet every other day with potatoes. Beans are a good source of fiber, and they contain a lot of minerals and B vitamins.

• Eggs are one of the most versatile foods. They are an excellent source of vitamin B12 and are rich in other vitamins and minerals. There was a time when it was warned that eggs raised cholesterol, but this belief has been refuted by recent studies. Eggs also contain lecithin, which is beneficial for fat metabolism.

• I add cod liver oil and rapeseed oil to my potatoes. Their benefits have been highlighted many times. They are excellent for heart and other health.

• I put margarine on crispbread. There are big differences in margarines, and some are healthier than others. I personally use margarine that is rapeseed oil-based and has 5 g of omega-3 fatty acids per 100 g. It has 37 grams of good monounsaturated fats and 16 grams of polyunsaturated fats per hundred grams, so the proportion of good soft fats in this margarine is high. The rest, saturated fats, are 22 grams per 100 grams.

• The cabbage I put on bread and other cabbages contain a variety of vitamins and minerals, such as vitamins C and K, beta-carotene, folic acid, flavonoids, and fiber. Numerous studies have suggested that cabbages are beneficial in preventing cancer.

• The herring I eat is one of the fattiest fish. It contains more than 20% fat. It has been stated many times before that fatty fish are excellent aids in the prevention of several diseases, such as heart disease, inflammation and other ailments. The omega-3 fatty acids they contain are the main reason for this. In addition, fish are rich in B vitamins, vitamins A, D and E, and selenium.

• For dinner I eat a piece of swede, a piece of beetroot, a tomato and a cucumber – all raw.

Carrots, beetroot and tomatoes are considered to be cancer-preventing, so they have significant health benefits. They all contain vitamin C. In addition, beetroot and tomatoes contain potassium. Tomatoes contain beta-carotene and vitamin E, and beetroot contains folic acid. Cucumber is not special in terms of health benefits, but it is a nice addition to the diet.

• I have been eating bananas every day. They are a good source of vitamin B6 and potassium.

• I have used milk with oatmeal. Milk is an excellent source of calcium, which helps keep bones healthy. It also contains important B vitamins, phosphorus, and zinc.

• I have used honey with oatmeal. Honey is a better alternative to regular sugar because it has been found to contain over 180 different enzymes, vitamins and minerals. Honey has also been used to relieve inflammation because it contains bacteria-killing substances.

• Raw, uncooked oat groats have been in my diet for decades with honey and milk. I really like their taste, and oats are also much healthier than cereals, for example. Many cereals can contain 10-40 grams of sugar per hundred grams (muesli can also have a lot of sugar), but oat groats only have 1 gram. The difference in sugar content is therefore 10-40 times. Oat groats are whole grain, so they retain important nutrients, vitamins and minerals. Oats also do not contain gluten, which is believed to be linked to diabetes and is harmful to celiacs and those suffering from osteoporosis.

One of the benefits of oatmeal is that it is high in fiber. If you eat a plate (about 200 grams) of oatmeal, you will get about 22 grams of fiber. Oats, like barley, contain both soluble and insoluble fiber. Both are beneficial to the human body for the following reasons:

• Fiber lowers blood cholesterol levels because it binds cholesterol. Some of the cholesterol is excreted in the stool.

• Fiber controls blood sugar levels and keeps them more stable.

• Fiber removes toxins and carcinogens, i.e. cancer-causing substances, from the body. For example, colon cancer is rare among indigenous peoples who eat foods high in fiber.

• Fiber promotes intestinal health, softening stool and increasing stool bulk. Food moves through the intestines more quickly due to fiber-rich foods. For these reasons, fiber prevents intestinal problems such as constipation, diverticulosis, and hemorrhoids.

• Fiber prevents the formation of gallstones.

• Fiber is suitable for dieters because it provides almost no energy and maintains a feeling of satiety.

That was the treatment of different nutrients. There were only a few nutrients included, but for example, there are many different options for vegetables, and almost every one of them has its own beneficial health effects. Everyone can choose a diet that suits them. However, it is worth including enough plant products so that the necessary vitamins, minerals and trace elements are obtained from the diet. These can then be supplemented with animal products such as fish, meat and eggs.

REFERENCES:

1. Wlliam Davis: Eroon vehnästä (Wheat Belly: Lose the Weight, and Find Your Path Back to Health), p. 11

2. Hassan Osman: Sivistystaudit, p. 59

3. Pentti Kossila: Miksi sairastumme, miksi parannumme, p. 95

4. Pentti Kossila: Miksi sairastumme, miksi parannumme, p. 61

5. Pentti Kossila: Miksi sairastumme, miksi parannumme

6. Pentti Kossila: Miksi sairastumme, miksi parannumme, p. 39

7. Liisa Veijalainen: Rastilta rastille

8. Hassan Osman: Sivistystaudit, p. 76

9. Hassan Osman: Sivistystaudit, p. 59

10. Hassan Osman: Sivistystaudit, p. 62

More on this topic:

More on this topic: