Glucose monitors: useful or not?

A couple of months ago I had the opportunity to wear a Lingo glucose monitor for 2 weeks. I've often over the years had times when I've craved carbs for an energy boost that when eaten then create a spike then a crash and more craving.....the 'spike-crash cycle'. I also used to get "hangry" - that hunger and irritability/anger that stems from a drop in glucose and creates a perfect storm for our hormones. Since my diagnosis and changing my nutrition this has been much much less so...almost not occurring....but occasionally it has surprised me - hence the interest in the monitor.

Was it worth it? 

I did learn stuff - more of that in a mo....before then by coincidence the week after I finished I came across a new study that calls into question the usefulness of these blood-glucose plans for folks without diabetes.

In two controlled studies using 30 participants, researchers found only weak-to-moderate correlations between the same meals eaten a week apart. This means your body's response to your morning porridge might be completely different from meal to meal. Which if true, makes basing food choices on how you react to one meal pretty pointless (and even dangerous!). See more at: https://examine.com/research-feed/study/1jjKq1/?

Glucose spike dangers?

So glucose spikes are when you have more glucose in your bloodstream than your cells can take up. Some degree of rise is completely normal but it is the dips or crashes that can impact on long term health - research suggesting not least an increased risk for developing insulin resistance, type 2 diabetes, and cardiovascular issues.

Serious sugar spike material

Sugar warnings?

Sugar and carbohydrates are the quickest to be converted to glucose - any not being used gets stored in the body. It is when it is too concentrated in the blood that it is called a glucose spike or blood sugar spike. 

Many of us with cancer have heard the 'warnings' that sugar can impact cancer - but also hear the NHS and and others saying that it is all 'a myth' - see for example this piece by Cancer Research UK here. They write: "All of our healthy cells need glucose too, and there’s no way of telling our bodies to let healthy cells have the glucose they need without also giving it to cancer cells. And cancer cells also need lots of other nutrients too, like amino acids and fats; it’s not just sugar they crave. There’s no evidence that following a “sugar-free” diet lowers the risk of getting cancer, or that it boosts the chances of surviving if you are diagnosed." 

The article goes on to note the concerns about sugar and obesity and the links between being overweight and cancer. However I do not think this takes seriously the growing evidence around the negative impact of refined sugar.

Read this blog by Robin Daly looking at this issue and evidence - he notes the views of NHS oncologist Professor Thomas: "Prof Thomas makes the point that, given the sheer volume of good evidence pointing towards dietary refined sugars and carbohydrates as both a source and driver of cancer, along with the catastrophic way that the grim reaper, cancer, is scything its way through developed nations around the globe, a zero-cost, safe intervention such as reducing intake of refined foods should be seen as eminently worth trying. Making utterly confident pronouncements about the absence of a relationship between sugar and cancer depends entirely on a totally suspect system that seeks to portray evidence as a binary ‘evidence/no evidence’ scenario, rather than as a more nuanced sliding scale of ‘more evidence’, ‘better evidence’."

Also see a useful and totally sensible discussion of sugar on this video of a Yes to Life Forum I helped host in October 2020 with nutritionist Kirstin Chick here.

Other factors

Spikes can also be caused by other factors like poor sleep, dehydration, caffeine, certain medications or stress - also during intense exercise. However it is most often eating carbs/sugar. 

Mild, dark and black tahini on toast

Some learning

My own monitor showed how my blood sugar spiked particularly after carbs - even just two oatcakes as a snack in the afternoon had a surprisingly large spike. In contrast the gluten-free toast with tahini's as part of a breakfast with a walk afterwards had less of a spike. Reducing snacking helped - and ensuring I had protein with every meal.

You will see the chart from my first week that I was missing the target but learning about some of the impacts....one noticeable improvement was going for a short walk after my evening meal.

The monitor I used was Lingo - others available - their app recorded great info and some useful tips but you need to download it as it seems to disappear from the app after the 2 weeks. Anyhow this rather basic info was from one of their blogs: 

How to avoid a glucose spike 

There are many ways to avoid a glucose spike naturally, and the best method is to be thoughtful with your food choices. Limit foods that are common sources of spikes such as refined carbohydrates, sugars, and sugary beverages, and instead opt for more complex carbohydrates that have fibre such as vegetables, fresh fruit, brown rice, quinoa, and whole grain bread. Even better, pair your carbohydrates with a source of protein and/or fat for a macronutrient-balanced option. 

Other lifestyle habits that can help keep your glucose steady include getting quality sleep, staying physically active, drinking plenty of water, managing stress, and limiting alcohol.

A lot of this is pretty obvious but I guess for me it was still a useful exercise in helping me think about meals again - over the years since diagnosis some good habits slip a little - it was a good reminder even if the research noted above suggests they may not be so useful. Anyone with any questions re this should speak with their medical team - this blog was just my experience.

See blog on Ultra-processed foods being recommended by NHS (??!): https://myunexpectedguide.blogspot.com/2023/04/ultra-processed-foods-recommended-by.html

See blog on best nutrition/recipe books: https://myunexpectedguide.blogspot.com/2024/02/best-nutrition-on-recipe-books.html

Sea Moss, Iodine and more

So last year I read ‘The Iodine Crisis: What You Don't know About Iodine Can Wreck Your Life’ by Lynne Farrow. It wasn’t a wonderfully written book but it did reintroduce me to the fact that many of us maybe not getting enough iodine. The book for example notes that rates of iodine consumption have dropped 50% since the 1970s.

The book goes onto suggest a possible causal link that “decreased iodine consumption corresponds with the dramatic rise in breast cancer, prostate cancer and thyroid disease.” It also has a huge number of personal ‘iodine stories’ about the wonders of iodine; this maybe useful to some but I am always a little wary of lists of personal stories, preferring more the research - having said that the book also covers some of the research.

Back in early 2019 I had a urine Iodine test with Genova that showed 15 ug/L (0.12 umol/L). This was considered very low by some nutritionists who say that less than 20 is severe deficiency. However there are disagreements among scientists about what are correct levels. Indeed in Japan it has been shown that they may well be having 100 times higher rates of iodine in their diet than the West!

Back in 2019, as I noted in this blog, I did supplement with Lugol’s solution; this has the two types of iodine that the body uses and it was used with people around Chernobyl after the disaster.

When I re-tested the iodine in 2020 I was just over normal levels so stopped supplementation and used occasional seaweed flakes - more of that in a mo. Certainly all practitioners say you need to test to check iodine levels before supplementing. Interestingly following radiation treatment a hair analysis (a technique that some dismiss as inaccurate or even bogus) in December 2021 showed low levels again of iodine. I don’t seem to have got to grips with how much to take and would in retrospect have considered increasing iodine intake during and after radiation.

In that earlier 2019 blog I quoted a doctor, Michael B. Schachter, saying, “Iodine may be needed in individualized doses to improve thyroid function, immune function, and the optimal functioning of all the cells in the body; several associated nutrients need to be given including vitamin C, selenium, magnesium, unrefined salt, and sufficient water; these help to prevent strong detoxification reactions as a result of the release of bromine from the tissues when iodine is given in milligram quantities. These higher milligram doses rather than microgram doses help to enhance anti-cancer functions in most if not all cancers, but certainly in cancers of the thyroid, breast, ovary, and prostate.”

Iodine kills cancer cells

The Canceractive website notes: “Research studies show that iodine can kill cancer cells and cancer stem cells, improve the oxygenation of cells, improve metabolic function and enhance the immune system in its search for rogue and pre-cancer cells. 88% of people have been shown to be seriously deficient in iodine on cancer diagnosis. Having good iodine levels can reduce pathogen levels, and lower the risk of anaemia. Importantly, it can upregulate an inactive p53 gene so that it causes cancer cell death. Iodine deficiency is known to cause pre-cancerous fibrocystic disease, which can lead to breast cancer. Iodine supplementation can maintain breast health. Prostate cancer and colorectal cancer patients have also clear and recorded benefits from the supplementation of iodine”. Read more including references to research in Canceractive’s January 2024 article: https://www.canceractive.com/article/iodine-and-cancer

Thyroid disease is associated with an increased prostate cancer risk. A healthy prostate will have a concentration of Iodine according to a Canadian study; it was found that there were 29% less prostate cases in the group with high iodine, when compared with those men with low iodine. While other research has shown that prostate cancer cells take up iodine easily and it can cause apoptosis. Yay!

Of course this research needs to be repeated before we can be more certain but it indicates to me that we should be taking the issue of our iodine intake more seriously.

Why iodine depletion?

There is a short chapter in Lynne Farrow’s book looking at the role of the iodine-blocking element bromine and how it has ‘purged iodine from our bodies’. Bromine is found in pesticides, fire retardants, plastic packaging, drugs, some baked products and soft drinks. Bromides are also now added to flour; whereas iodine was added to bread prior to the 1980s.

Fluoridation and chlorine both displace iodine in the body – so our water supplies can deplete levels along with toothpaste, mouthwash and more. Lastly soil depletion’s meant lower levels of iodine and we also now consume less iodine-rich foods like prawns, sea fish, eggs and iodised salt.

What to take?

Well it seems to me that we must test before supplementation with iodine using for example Lugol’s or Nascent Iodine - also of course check with your Oncology team. 

The other option is seaweed. One of the challenges is to get pure and heavy metal free seaweeds that don’t come from near Fukushima. Some Sea Kelp does come in tablet form but again I would be wary of over-dosing. I use Dulse and other seaweed flakes - adding them to stews, soups and more. However after revisiting this topic I will try to use it a bit more often!

Sea Moss

This seaweed is sometimes referred to as Irish Moss although several websites distinguish between the two. The Irish is more rare and allegedly has similar but slightly more health benefits. 

Sea Moss, according to conversations I’ve had here in Gloucestershire, seems to have been used in African Caribbean communities in relation to cancer; it is found along the rocky coasts of the Caribbean and has been used there in traditional medicine for centuries. It is an edible red seaweed and it is said can have 92 out of the 102 vitamins and minerals the body needs to function! It is said Sea Moss is packed with cancer-fighting nutrients, including antioxidants, fucoxanthin, polyphenols, and others. One of those nutrients is iodine and this may well also explain it’s benefit.

Organic Nature’s blog summarises the research re prostate cancer: “Sea moss and other seaweeds are excellent for men's health. They're a rich source of zinc, an essential mineral for the prostate to function correctly. Besides, sea moss's natural anti-inflammatory properties participate in reducing inflammation of the prostate. Ultimately, by improving male prostate health and function, sea moss may help reduce the occurrence of prostate cancers in men. Current investigation about the anti-prostate cancer properties of marine-derived compounds confirms that “marine species are unique and have great potential for the discovery of anti-cancer drugs.’”

A friend of mine in Stroud recently gave me a pot of her homemade Sea Moss - it is gloopy and some find that hard to eat - here’s a recipe if you want to try yourself: https://jamaicaherbal.com/blogs/herbal-secrets/sea-moss-benefits-rid-the-body-of-mucus-and-supply-essential-nutrients

As a final point on Sea Moss and seaweeds it is important to say research is very limited and iodine levels vary widely so it is hard too assess what might be a safe ‘dose’ - and clearly would not be safe for some people like those with hypothyroidism. Get advice!

Carrageenan concerns

Carrageenan is derived from red algae or seaweeds and is widely used in the food industry - however it is surrounded by controversy. There are many who consider that it is itself a health risk and indeed I personally make a point of avoiding it in foods. One example is that it is often in non-dairy milks - check out Plenish as they don’t use it and only keep to as few ingredients as possible.

I mention Carrageenan here as it is often confused with Sea Moss but they are not the same. Check out this blog that explains why: https://www.organicsnature.co/blogs/news/carrageenan-in-sea-moss-safety

Read more here re Carrageenan: https://draxe.com/nutrition/what-is-carrageenan/

Here’s Dr Gregor on seaweed and treats cancer: https://nutritionfacts.org/video/which-seaweed-is-most-protective-against-breast-cancer/

Phew another blog that became much longer than intended! To finish here’s a 4minute film from ten years ago looking at this issue with Dr David Brownstein, author of “Iodine: Why You Need It. Why You Can't Live Without It” which is now in it’s fifth edition: https://www.youtube.com/watch?v=c8Y800-xEXU

Changing your diet to beat cancer

I've written a fair bit about diet and cancer on this blog but thought this article from Chris Woollams was worth directing too - it challenges those oncologists and others who tell cancer patients not to worry about diet and shows how those folk are so wrong: https://www.canceractive.com/article/changing-your-diet-to-beat-cancer 

Best Nutrition on Recipe books

I originally wrote this blog for Yes to Life in July 2021 - and have copied it here with some minor updates as several folk have asked and it is not easy to find on the Yes to Life site at the moment. I'm guessing folks could probably add some more books to this list now?

Following on from Best Books for those newly diagnosed with cancer we have now asked our Wigwam members and Yes to Life team which books they would recommended for good nutrition and great recipes. In the first section we have books with cancer-related or focused information and in the second section general cook books that Wigwammers have found useful. Nutrition and cancer is such a huge area and has much conflicting information. Keto diets are certainly one of those areas with varying versions and those for and against them for certain cancers or people. There are also dozens of approaches to nutrition that are not covered fully by this list of recommendations like the macrobiotic approach, Gerson, the Bristol Approach, Paleo, Alkaline, vegan and more. 

In this blog we cover the recommendations we received. Earlier this year we had a two-day Nutritional Science and cancer conference with a fantastic range of speakers; you can read a blog on that here and you can now get access to the videos plus presentation notes for £10 at: https://www.lifelineshealth.store/product-page/nutritional-science-and-cancer-congress-book

We hope you can get these books from your local bookshop – but if not we do like the new online Book Shop with a mission to financially support local, independent bookshops. See more at: https://uk.bookshop.org

 1. ”Nutrition Brought to Life” by Kirsten Chick, a nutritional therapist and lecture. See more on her website: https://kirstenchick.com
 

‘Kirsten Chick’s new book is brilliant‘ Sue De Cesare.

‘I’ve so welcomed Kirsten’s approach which looks at how we nourish ourselves in the broadest sense. Her book is now one of my favourites for explaining and understanding nutrition – she has been dubbed the Queen of Analogy – and it certainly helped me a lot to understand what can be very complex issues. Lots of great info for people living with or beyond cancer. Plus some great recipes like her refined sugar-free flapjacks.’ Philip Booth, a Coordinator of Wigwam Cancer Support Groups

 2. “The Ketogenic Kitchen” by Domini Kemp and Patricia Daly
This is a book of two halves with one half looking at the Low-Carb Way, while the second half looks at the Ketogenic way, high in fat but with almost zero carbohydrates. See more at: https://theketogenickitchen.com

‘There is great info in this book and the science to support these approaches’ J.T. Wigwam supporter. ‘For someone doing Keto – The Ketogenic Kitchen is fab – lots of good info and a whole planning of meals and recipes – nicely laid out’ Sue De Cesare, Helpline Volunteer and Yes to Life Trustee

 3. “Keto-tarian. The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation” by Dr Will Cole
More info at: https://drwillcole.com/ketotarian

‘Not lots on cancer but wise words around Keto approach with a plant-based program that looks to maximise health plus some info on fasting’ J.T. Wigwam supporter

4. “How Not to Die” by Michael Gregor MD
 More info at: https://nutritionfacts.org

‘A general book but with many chapters on ‘How Not To Die’ from certain cancers. Loads of research. There is also a cookbook and a website with lots of videos and info with even more of the latest science around nutrition’. Nicola, Wigwam member

5. “Cancer-Free with Food: A Step-by-Step Plan with 100+ Recipes to Fight Disease, Nourish Your Body & Restore Your Health” by Liana Werner-Gray
More info at: http://www.cancerfreewithfood.com/#/

 ‘Easy recipes but sadly no pictures. Great nutritional principles, top cancer fighting foods and supplements – a great introduction if recently diagnosed.’ Philip Booth, Wigwam coordinator

 6. “Foods to Fight Cancer: Essential Foods to Help Prevent Cancer” by Professor Richard Beliveau and Dr Denis Gingras

‘Foods to Fight Cancer is divided into three parts: Part One defines cancer and introduces the importance of diet; Part Two lists a variety of foods including garlic, green tea and tomatoes, and describes how they fight cancer; and Part Three discusses supplements and also a holistic approach to fighting cancer. The book discusses what foods are helpful to fighting cancer in a scientific but extremely accessible, useful and interesting way.’ Andrea Rayner, Wigwam member

 7. “Rainbow Recipes” by Chris Woollams and Barbara Cox. This is the recipe book that accompanies The Rainbow diet book which looks at how to beat cancer – it is basically a colourful Mediterranean Diet. https://the-rainbow-diet.com/rainbow-diet-books/the-rainbow-diet-book-to-prevent-and-fight-cancer/

 ‘This cookbook helped me shift into a much more healthy way of eating. A Rainbow Diet has lots of research to show it is good at tackling cancer’ J.T. Wigwam supporter.
 

And more recipe books

 8. “One Pot, Pan, Planet” by award-winning cook Anna Jones
More at: http://www.annajones.co.uk

‘The amazing sag aloo shepherd’s pie recipe we all loved’ Karin, Wigwam member

‘I’ve not got this Anna Jones book but have all her others. She lives up to being the voice of modern vegetarian cooking; it is not specifically about cancer but if you want to increase the amount of vegetables you eat then Anna Jones books are for you.’ Philip Booth, a Coordinator of Wigwam Cancer Support Groups

9. “Deliciously Ella. The Plant-Based Cookbook. 100 simple vegan recipes to make every day delicious.” By Ella More at: https://deliciouslyella.com

 ‘Ella had a series of health challenges (not cancer) and turned to a whole foods, plant-based diet, to ‘overhaul her life’. She has 6 cookbooks jam packed with great recipes. I wouldn’t be without her in the kitchen’ Carol, Wigwam supporter

10. “The Plant Power Doctor. A simple prescription for a healthier you (Includes delicious recipes to transform your health)” by Gemma Newman More at: https://gemmanewman.com/book

 ‘This is an accessible and friendly step by step guide to help you on the road to plant based nutrition. Lots of research and illustrations’ Anon, Wigwam member

 11. “Minimalist Bakers. Everyday Cooking.101 entirely vegan, mostly gluten-free recipes, Easy and Delicious Recipes” by Dana Shultz More at: https://minimalistbaker.com/everyday-cooking/

 ‘I follow the Minimalist Bakers. Have done for several years. Max 10 ingredients. Love it. Vegan based goodness and flavoursome imaginative recipes’ Karin, Wigwam member

 12. “The Happy Pear – Vegan Cooking for everyone” by David and Stephen Flynn
More at: https://thehappyfoodie.co.uk/books/happy-pear-vegan-cooking-for-everyone
 

‘I wonder if you could include this good book in your list. The pair get back to basics with pancakes, breakfast bowls, soups, burgers and sweet treats into basic principles so that we can learn how to cook from the beginning. There are recipes but this is about ‘building our knowledge and instincts’ to create great meals without recipes’ Carol, Wigwam supporter13. 

Lastly...

Anything by The Doctor Kitchen – Dr Rupy Aujla
Rupy came up a number of times with all of his books getting a mention. https://thedoctorskitchen.com
 

‘’The Doctor’s Kitchen has some really good recipes – also has a lot of free ones on his website’ Sue De Cesare, Helpline Volunteer and Yes to Life Trustee
 

‘Yes it’s got to be Dr Rupy everytime. I’m on his email list, follow him on fb and listen to his podcasts, as well as use his recipe books! I trust his ideas, like his fact and evidence based approach about cancer and promoting eating mainly a plant based diet and how exercise plays an important part in the healing process along with walking in nature etc so he’s a bit of a one stop shop for me really! Eat to Beat Illness – easy to follow, tasty plant based recipes and lots of facts about how certain foods can support different areas of the body plus there’s a really good section about cancer.’ Karin, Wigwam member


Other content on Yes to Life featuring this topic:

ProviderFind Patricia Daly in the Life Directory

Radio ShowKeto & Beyond 3 Jun 2022

Radio ShowThe Ketogenic Diet 30 Oct 2016

Radio ShowThe Cancer Revolution 5 3 Apr 2016

ResourcePractical Keto Meal Plans for Cancer eBook

SupporterPatricia Daly (Medical Supporter)

Nutrition and prostate cancer

I had always meant to do a blog on this topic but it is quite daunting so in the past I have skirted around the edges with blogs on coconut oil, mushrooms, gluten, ghee, olive oil and more. A recent podcast by Dr Geo Espinosa is a great introduction for anyone starting out. It is by no means comprehensive and lots I'd love to add but he manages to get loads into the 38 minutes.

One interesting aspect which I have touched on previously in this blog is around the Keto Diet. I have several excellent books on this but have so far remained unconvinced that it is right for prostate cancer - Dr Geo agrees as do a number of other authorities. However it may well be useful for other cancers and certainly cutting back on carbs seems to be a good thing for many of us.

Anyway here is the podcast - see what you think: https://the-dr-geo-podcast.captivate.fm/episode/what-you-need-to-know-about-diet-and-prostate-cancer

The introductory resource I like for cancer in general is the Rainbow Diet - one study shows that, with a healthy diet, stage III cancer patients could reduce risk of cancer returning by 31% and reduce death by 42% across the following seven years.

https://www.canceractive.com/article/The-Rainbow-Diet-Book-to-prevent-and-fight-cancer

I will also repost a blog I wrote for Yes to Life after getting voters from Wigwam Cancer Support Group members on their favourite nutrition books.

Interview with Prof Rob Thomas

This is a great overview of prostate cancer treatments (and a bit about breast) - Chris Woollams of CancerActive interviewing NHS oncologist Robert Thomas; looking at treatment protocols, hormones, lifestyle and much more. I found it a great reminder but also some stuff I didn't know.

Ghee - and fats revisited

One of the areas of nutrition I’ve struggled to understand is ‘fats’. In this blog I want to take a more in depth look at ghee. There is much that contradicts in the world of fats and cancer; do click on the ‘Fats’ tag of this blog to see some of my previous discussions on this issue. In particular one blog in June last year I wrote about dairy (i) and some of the studies that indicate a possible increased risk regarding prostate cancer. In other previous blogs I wrote about Coconut oil (ii), Omega 3 and oily fish (iii) and a recent blog on olive oil (iv).

Saturated fats

Ghee is considered high in saturated fats. I thought it worth revisiting this issue as it is said by some that prostate cancer is driven by fats. There is some evidence to support this (v). However saturated fats are perhaps not as bad as they have been seen by many since the 1950s - indeed since then they have got the blame for a number of cancers - and indeed for heart disease when Ancel Keys argued that saturated fat raised cholesterol levels and this caused heart disease. In fact saturated fat consumption fell during this time just as heart disease and cancers were on the rise. The picture is more complicated.

A great article by Meleni Aldridge that delves more deeply into this topic can be found at the Alliance for Natural Health: https://www.anhinternational.org/news/get-fat-happy/ In that article she exposes the myths that fats make us fat, cause heart disease and more. As we know fats are essential for human health - indeed three quarters of our brain is made up of fats. 

In another article, “The Oiling of America” by Sally Fallon (vi), she looks at the history and links the rise in brain diseases, emotional disorders and neurodegenerative disorders to the timeline from when the public was asked to drop animal fats and replace them with vegetable fats. It seems it is more important to be aware of the particular fats you are eating.

Fats and cancer

As I mentioned in a previous blog (vii), Dr Geo Espinosa wrote (viii): “There is no conclusive association between eating fat, including saturated fat and prostate cancer. With two possible exceptions: Too much Omega 6-fatty acids and trans – fatty acids. Omega 6 fats are good for you but only when it is in the balance with omega 3-fats. The omega-6 to omega-3 ratio in the standard American (heart attack) diet is 20 or 30:1, omega 6 to omega 3. The healthier ratio is 2 or 1:1, respectively.”

Meanwhile in a paper by Stephen Evans, entitled ‘Cancer Control – The New Protocol’ (ix) he concludes: “There is some evidence that diets high in animal fat and saturated fat increase prostate cancer risk. However, some studies have also shown no association, while others have implicated unsaturated fats [Note from Evans – when I looked in depth at the studies, the saturated fats list included, for example, ice cream and cheese spreads – both of which are either high in sugar or nitrates and trans-fats – now known to be cancer instigators. That is, the definition of saturated fats in the prostate research was quite naive.”

Evans goes onto write: “The problem is not saturated fat – which even protects against cancer in certain cases. In fact, even trans fats that occur naturally – in the milk and meat of cows and other grass-fed animals – are known to protect against cancer. The real problem is with artificial trans fats, and other types of artificial foods. What I believe we may conclude is that non-trans-fat is not implicated in cancer.”

Update 28.01.24: I just read an interesting study where they heated a number of common oils including extra virgin olive oil (EVOO) to 240°C and then held the oils at 180°C for 6 hours,. The concluded: “EVOO yielded low levels of (unhealthy) polar compounds and oxidative by-products (compared with other oils). EVOO’s fatty acid profile and natural antioxidant content allowed the oil to remain stable when heated (unlike oils with high levels of polyunsaturated fats [PUFAs] which degraded more readily).”

https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf

Ghee

I mentioned previously that it doesn’t make sense to have lots of butter but it seems it is not as bad as some thought - especially if organic and grass-fed. However it is clear that better still is ghee. The beta-casein is removed, leaving the clarified butter fat with it’s fat-soluble vitamins. In a Western diet we are often deficient in vitamins A, D, and K2 - ghee is a great way to get those vitamins. Ghee has a modest amount of omega 3 and it's ratio of Omega 3 to 6 (roughly 1:3 or 1:2.5) is better than most vegetable oils including olive. It also has a high smoking point - unlike many other oils/fats it doesn’t have low oxidation levels that can create free radicals when heated - it is these free radicals that can lead to disease. So ghee is a great option to use when cooking and baking.

Ayurvedic doctor, Sam Watts sings the wonders of ghee (x). In terms of anti-cancer benefits he writes: “Given the ever-increasing prevalence of cancer around the world, we should all be adopting, as a key self-care priority, daily approaches into our lives that possess proven cancer inhibiting benefits. And ghee fulfils this criteria in a very significant way. For example, clinical research now shows that ghee is able to modify the functioning of our genes in a way that helps to prevent the excessive cell growth that is the root cause of all cancer formation whilst also helping to induce cell death (a process called apoptosis) in pre-cancerous and fully cancerous cells. Furthermore, ghee excels in its ability to detoxify and remove cancer promoting carcinogenic toxins and chemicals from the cells of the body which is a crucial weapon in our cancer preventing arsenal.”

Making ghee

There are a number of recipe variations but this one worked for a friend of mine. So far we have just bought ghee but this has inspired me to try making it….melt at least 250g of butter in a small sturdy saucepan over a low heat. You can use more butter but for the first time start with a smaller amount.

Within five to ten minutes, you start to see the milk solids separate from the melted butterfat and the water will evaporate. At this point you can turn up the heat to a medium so that the milk solids will continue to brown and the water evaporate. A layer of milk solids will form some white foam on the top which some recipes say you can scoop off.

Continue to cook for a further five to ten minutes until the milk solids have all gone brown. There is a great smell of toffee!

Turn the heat off and leave the pan for a few minutes to cool slightly.

Now strain the butter through a muslin (that lies in a metal sieve) into a heatproof bowl. This is now butterfat - the ghee - or ‘liquid gold’ as some have named it. Avoid getting any milk solids mixed in - you can leave some of the browned milk solids in the pan. 

Leave for some minutes to get the lasts drip into the bowl, then transfer to a jar. 

The water and milk solids have been removed so the ghee should last for three months at room temperature and up to one year refrigerated. In a freezer it will last much longer.

Finally…

In short, in terms of fats, I am left avoiding dairy but occasionally having a small amount of butter - and also an occasional goat or sheep yoghurt or cheese, a small amount of coconut oil, a fair bit of olive oil, some oily fish and an omega 3 supplement - and off course pasture-fed organic ghee.

Like with many approaches to cancer there is a need to continue to review and update as new evidence comes to light or something resonates. As always these blogs are my thoughts - I welcome comments, corrections and more - we still need further research to untangle all this about fats and prostate cancer. 


Notes

(i) https://myunexpectedguide.blogspot.com/2022/06/scary-dairy.html

(ii) https://myunexpectedguide.blogspot.com/2020/10/a-look-at-coconut-oil.html

(iii) https://myunexpectedguide.blogspot.com/2019/07/what-now-after-mineral-and-fatty-acids.html and https://myunexpectedguide.blogspot.com/2019/07/another-look-at-my-ethythrocyte.html
(iv) https://myunexpectedguide.blogspot.com/2023/01/olive-oil-and-cancer-im-still-learning.html
(v) https://pubmed.ncbi.nlm.nih.gov/14713748/ 
(vi) https://www.westonaprice.org/health-topics/the-oiling-of-america/
(vii) https://myunexpectedguide.blogspot.com/2019/02/the-mystery-of-fats-and-oils.html
(viii) http://drgeo.com/dietary-fat-does-not-increase-prostate-cancer-risk/ and https://pubmed.ncbi.nlm.nih.gov/18408140/
(ix) Cancer Control – The New Protocol (CTP9.6) Basic Principles, Strategies, and Interventions Steven Evans Therapeutics Research Institute Omaha, NE 68131 June, 2013
(x) https://www.mind-body-medical.co.uk/news/the-lowdown-on-ghee

Olive Oil and Cancer; I'm still learning!

Oh my I knew olive oil had certain properties that meant it was good to have, but I hadn't looked very far into it....it was a Chris Wark video that gave me the impetus to learn more. It seems olive oil is full of many good things but one in particular is increasingly being talked about in terms of cancer.

The phenolic antioxidant, oleocanthal, which is made when olives are crushed to make olive oil, has been found to kill cancer cells. It seems that it can damage a cell's lysosomes, which are where cells dispose of waste. Cancer cells usually have larger and more numerous lysosomes, making them more vulnerable to oleocanthal than other cells - the good news is that oleocanthal does not damage healthy cells. This research from 2015 was performed on breast, pancreatic, and prostate tumor cells (i).

 

Since then oleocanthal has also been found to shrink tumors in mice (ii). In particular I liked a Louisiana study that "concluded that oleocanthal can potentially inhibit the growth and relapse of mCRPC in mice by suppressing the enzyme SMYD2 and its downstream substrates - which play a critical role in the progression of this aggressive prostate cancer type". The dose was very high but the researchers concluded that oleocanthal could be an appropriate dietary supplement for immediate use by prostate cancer patients (and survivors) either individually or in combination with standard prostate cancer therapies (iii).

It should be noted that there has also been some evidence from mice studies that high olive oil intake can aggravate cervical cancer (iv). Overall a systematic review of  45 studies in 2022 found that "Olive oil consumption seems to exert beneficial actions in terms of cancer prevention."(v). However this study doesn't seem to look at particular olive oils.

Apparently oleocanthal is also has other impacts - not least being as potent as ibuprofen (viii)!

Quality

Olive oil fraud is well documented. The figures are completely astounding - see this study in California that found over 70% failing to reach standards (vi). Some researchers have claimed up to 80% of extra virgin olive oils sold in supermarkets are counterfeit. Some are labelled as extra virgin when they are not, some have been stored too long and mislabelled, some are diluted with cheap vegetable oils or lower grade chemically refined olive oil.

Chris Wark in a blog quotes olive expert Tom Mueller in his book, 'Extra Virginity': “Italian investigators have found hydrocarbon residues, pesticides, and other contaminants in fake oils, and pomace oil, a common adulterant, sometimes contains mineral oil as well as PAHs, proven carcinogens that can also damage DNA and the immune system.”

Taste test

These oils don't have the benefits that oleocanthal has been shown to produce. Dr Goren who is in the interview with Chris Wark shares in the video and on her website how to check out your oils - see here plus her video (vii). She writes that "real olive oil will have a bright flavour with a peppery aftertaste" - and that you want oils that are "less than two years old" (no harvest date is a 'red flag'), are harvested earlier in the season of possible, have third party testing of their oils on their company website (acidity should be less than 0.7%, lower is better) plus are not in large containers (avoid plastic) as once opened should 

be eaten within two months. 

To test she says poor a little into a small glass and taste straight. If it has the Oleocanthal then it will have a taste that is "slightly peppery" and has a "somewhat stingy sensation in the back of our palate and top of our throat". The highest quality Extra Virgin Olive Oil (EVOO), often have a higher oleocanthal content; this will have a real “bite” and often even induce a slight cough when tasted like that. 

However Dr Goren says that any authentic, fresh (unexpired) extra virgin olive oil, should have at least a small amount of oleocanthal and a noticeable “sting” when you taste the pure oil. Certainly the research indicates that EVOOs also are the best source of polyphenols amongst olive oils.

Dr Goren has, since her amazing research, gone on to sell quality olive oils. In fact it is the same brand that Jane McLelland recommends in her course 'How to Starve Cancer' which I have nearly completed. The price is pretty prohibitive for many even when seeing it as a medical supplement. 

How much?

Dr Goren says the research is not sufficient to give good advice but studies suggest two to three tablespoons of olive oil per day is great - but if it is an oil with higher oleocanthal. It is interesting to learn that in Greece it seems doctors can prescribe high phenolic olive oils for folks instead of statins.

Finally I'm not for a moment saying that 'olive oil cures cancer' - but see that Dr Goren's research is exciting. We need more! I'll also be looking out for that peppery taste and being a bit more choosy when it comes to oils!

Watch the Chris Wark interview with Dr Limor Goren on olive oil and oleocanthal to learn more at: https://www.chrisbeatcancer.com/dr-limor-goren-on-the-anticancer-effects-of-olive-oil-and-oleocanthal/

And see more of Dr Goren in this interview: https://youtu.be/18pN5l5QT2E

Greek physician Hippocrates, known as the father of medicine, is said to have referred to olive oil as ‘the great therapeutic.’

Notes:

(i) https://www.tandfonline.com/doi/full/10.1080/23723556.2015.1006077#abstract

(ii) https://pubmed.ncbi.nlm.nih.gov/31412041/

(iii) https://www.mdpi.com/2072-6694/14/14/3542/htm

(iv) https://pubmed.ncbi.nlm.nih.gov/30922331/

(v) https://pubmed.ncbi.nlm.nih.gov/35015763/

(vi) http://vrisi36.com/wp-content/uploads/UCDavis-Report.pdf

(vii) https://kyoord.com/blogs/learn/olive-oil-fraud-is-real-heres-how-to-spot-fake-olive-oil

(vii) https://pubmed.ncbi.nlm.nih.gov/16136122/