Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

We've reported in the past on the results of the PREDIMED study (Prevencion con Dieta Mediterranea). To briefly recap, this long-term, large scale study compared three groups of people, all of whom were at least 55 years of age (at the start of the study) and at increased risk of cardiovascular disease. The three groups were: a control group, who followed a low-fat diet; a Extra-Virgin Olive Oil group, who received a daily allotment of 1 1/2 ounces of olive oil along with counseling regarding a Mediterranean Diet; and a Mixed Nuts group, who received a 1-ounce daily allotment of mixed nuts and the same Mediterranean Diet counseling as the EVOO. One previous article, for example, showed that those in the EVOO group were 40% less likely to develop diabetes than those in the low-fat diet group, and those in the Mixed Nuts group were 30% less likely.

In today's article the authors dig deeper into the risk of diabetes (Am J Clin Nutr 2017;105:723-35). Dietary fat and diabetes risk »

Did You Know?

Our online meal planner is absolutely free! With The Dr. Gourmet Diet Plan you can create customized two-week meal plans for just yourself or your entire family, including breakfast, lunch, and dinner. Includes printable shopping lists for each week, so you can save time and money by doing all of your grocery shopping at once. Create plans for people with GERD / Acid Reflux, Lactose Intolerance, Gluten allergies, or those who take Coumadin (warfarin). All plans are appropriate for those with Type 2 Diabetes, as well. Find out why.

Planning is the key to a healthy diet and a healthy weight, and The Dr. Gourmet Diet Plan makes eating well and eating healthy easy. Find out more!

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Use our FREE interactive meal planner and reach your goal of healthy, permanent weight loss.

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Stethoscope
Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Eat Healthy

Meatloaf
It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Fish
Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.

Exercise

Exercising
Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Coumadin (warfarin) Diet Information | Get the book! The Coumadin Diet and Cookbook (paperback: $19.95 + s/h) (PDF: $14.95)

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Managing Your GERD / Acid Reflux / Heartburn Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: (paperback: $19.95 + s/h) (PDF: $14.95)

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet

Resources

Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. Health and Nutrition Bites.

 

The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy

Healthy Eating for Kids

Grilled Cheese Sandwich

Healthy snack ideas and diet guide for the children in your life. Healthy Eating for Kids and Young Adults

 
 

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How Much Vitamin K is in...?

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Featured Recipes

Mango Sorbet

"With lemming-like zeal, Nearly all Americans have adopted the French-fried sor-BAY"
-Charles Harrington Eisler

This quote is from The Big Book of Beastly Mispronunciations: The Complete Opinionated Guide by Charles Harrington Eisler.

It is a great history of how and why we pronounce this sor-BAY and not SOR-bit.

Strawberry Sorbet

You can make this with almost any fruit and it is best to have the fruit almost, but not quite, overripe. One pound of strawberries is about 3 1/2 to 4 cups and if you use an equivalent amount of fruit, you should come out with a good sorbet.

Eggplant & Garlic Soup

This is a remake of a recipe that I had in a restaurant recently. I thought about the flavors a lot, and while that soup had some other flavorings, I realized that the essence of it was garlic and eggplant. It is amazing what you can do with only four main ingredients, and in this case the garlic and eggplant come together with the umami of the goat cheese and the creaminess of the blended beans to create a super-rich and flavorful soup.

Peruvian Chicken

This Peruvian Chicken recipe calls for roasting the chicken in the oven, but it can be slow roasted on the grill outdoors for even more flavor. Move the chicken away from the hot coals and keep the lid on the grill with the temperature in the same 325°F range.