No Food Supplement Needed When Exercising

People with diabetes are encouraged to exercise more than the average person. This promotes the absorption of glucose and lessens the needs for insulin. One thing to watch for though is that people who exercise are the directly targeted by the sports food industry, among them producers of sports drinks such as Gatorage, and many others. Those companies sell products that will supposedly prepare you before a workout, fuel you during the workout, and replenish you after your workout. Simply put, they’d like us to consume their products all the time for their supposedly multiple benefits.

However, one glaring omission is that those products always contain some very unhealthy food, such as brominated vegetable oil (a flame-retardant product made of genetically-modified soybeans), various forms of sugars made of genetically modified food, artificial colors (linked to various brain diseases), preservatives, etc. Those are clearly products damageable to your health and must be avoided.

What the body needs is energy to fuel muscles, in the form of long-lasting carbohydrates. Ideal pre- and post-workout meals include beans, legumes, grains, vegetables and fruits. While exercising, water with organic fruit juice and light snacks made of organic grains and dry fruits will go a long way in providing sustained energy. Nuts and seeds can be a good addition, but in very limited amount (1 oz daily) as their fat content is very high and can potentially damage arteries. All those products will provide high-quality carbs and proteins in sufficient amounts to keep your body going, grow and repair itself.

Look for the links below for more ideas, and also google organic sports nutrition for truly healthy recipe ideas, no food supplement needed.


A Natural Alternative To Toxic Sports Drinks

Ditch the commercial sports drinks and artificial protein bars


Genetically Food Cropping Everywhere

Genetically-modified (GM) food are food exposed to radiation and/or chemicals to alter their genes and confer them some specific properties (such as disease resistance). There is no unbiased long-term studies on the health effect of consuming those food. There are however studies on animals that have shown severe (fatal) organs damage. GM food are banned in most countries in Europe but are very present in America, where there’s not even legislation to properly label GM food as such.

And unfortunately, GM food are cropping everywhere. In recent years canola, papayas, zucchinis, sugar, salmon, tomatoes and many other food have been added to the list of GM food, right along corn and soybeans. Even dairy is a GM food as cows are fed with GM grains and hay, and injected with GM growth hormones.

And the list of GM food gets longer (much longer) every day. For example, the product number of the honey melon below (recently purchased at Costco in Texas) starts with an 8, an indication that the food genes have been altered. Unfortunately, this was an easy pick. There are many other GM food that are invisible, such as the high fructose corn syrup that is found in most food today. There are now hundreds of GM food throughout the food chain (see links below).

Genetically Modified Food

Here are a few easy tricks to help:

  • Watch for the Non-GMO Verified logo, as shown on a Silk almond milk carton, which indicates a natural, non-GM food.
  • Do not purchase products with a 5-digit product number that starts with an ‘8’, which indicates a GM food. A 5-digit number that starts with a ‘9’ indicates an organic food, which is safe to consume.
  • Prefer organic food. It costs a little more, but they were not grown with pesticides and are not GM food.
  • When the cashier asks if “you found everything ok” when checking out, don’t hesitate to let them know that you would pay more to buy non-GM food. Grocery stores and other store chains selling food (Walmart, Costco, etc.) can help influence food producers to grow safe food.

Non GMO Food

Visit the following sites for more information:

Genetically Modified Food (Wikipedia)
Top 10 Genetically Modified Food Products (
Product Verification (Non-GMO Project)


Myths of the High-Protein Diets

A recent study reported that consuming a high-protein diet reduces the weight of the participants over a 2-year period. Other studies have promoted similar results in the past years. People with diabetes are often targeted by those who sell those diets (Atkins, etc.) because of their supposedly low-carbs benefits.

The rise of those high protein diets is in direct response to the low fat diets promoted by the U.S. Department of Agriculture decades ago, as it was already known back then that fat consumption directly contributed to heart diseases and other medical conditions such as cancer, the leading causes of death then (and still today). The food industry responded to that by cashing in on the fact that sweetness is highly addictive: they gradually removed fats from the food it manufactures and replaced it with a product that was (and still is) even cheaper: added sugar, in particular high fructose corn syrup (HFCS). Added sugar is now found in a myriad of unsuspecting products, such as ketchup, sausages, canned fruits and vegetables, etc. Sweets, along fats, are known to cause severe damage to the body, including heart and brain diseases. They are also very rich in calories and significantly contribute to weight gain.

The diet industry then decided to cash in on the health problems associated with the consumption of low quality carbs by negating all carbs as a whole, claiming that ditching them would make you lose weight and supposedly healthier. Sure enough, reducing the consumption of high-caloric sugars will make anyone lose weight. It’s not the consumption of proteins that helps losing weight, it’s reducing the over-consumption of calories from low-quality carbs.

In itself, consuming more proteins from meat makes the matter worse. Increasing meat consumption also increases fat consumption which, as mentioned above, has been known for decades to be deadly for most, so that’s clearly not a solution to the problem. Meat consumption is associated to kidney diseases, something people with diabetes certainly want to avoid as their condition can put a burden on their kidneys.

To negate those issues, the meat industry claims that consuming meat is vital due to the essential proteins they provide. The truth is otherwise. When it comes to proteins, the human body only needs about 0.8g of proteins per kg of body weight, or roughly 1g of protein per lb of body weight (so more or less 50g of proteins for a 150-lb person). Overweight people do not need more proteins than lean people, so your protein consumption must be based on your ideal weight. As a reference, a 3-oz steak contains anywhere between 25g and 50g of proteins (depending on the cut). People following healthy vegan/vegetarian diets have no problem meeting their protein needs, without any meat product at all. Plus they get much more nutrients and natural vitamins, and no sickening / deadly amount of fats. Athletic people on healthy vegan/vegetarian diets also easily meet their protein needs by consuming more food (as they need more energy) and hence, more proteins. Proteins from diverse vegetable sources easily provide all amino acids, resulting in a “complete protein” diet. Overall, reaching your protein requirements is not a matter for concerns given the abundance and variety of food available to us.

The solution is not to cut back on carbs, but instead replacing low quality carbs by high quality carbs, such as whole grains (brown rice, quinoa, whole wheat pasta, whole wheat bread, etc.), beans, legumes, fruits, and vegetables. They fill you up to satiety and provide plenty of nutrients, vitamins, minerals (including calcium) and proteins.

Tips for a healthy diet:

  • Familiarize yourself with the ingredients. When purchasing a product, look for and avoid products containing enriched flour, high fructose corn syrup, sugars, dextrose, fructose, glucose, lactose, maltose, sucrose, etc.
  • Reduce or better eliminate sodas from your diet. Regular sodas contain no less than 10 sugar cubes, whereas diet sodas make you crave sweets. None provides nutrients.
  • Aim for whole food, such as grains, beans, legumes, fruits and vegetables. Not only can you eat plenty of them, they also provide the nutrients and vitamins your body needs to stay healthy, repair itself and grow, while keeping calories to a reasonable level.
  • Eliminate low quality carbs, such as soda, candies, cookies, cereals (especially those targeted to children), white bread, white pasta, white rice, white tortillas, chips, muffins, pastries, etc. They all contain high amounts of simple sugars and fats, but few nutrients, the opposite of what the body needs.
  • Avoid dairy. Fat-free and low-fat milk usually contains more lactose, milk sugar, which many people can’t properly digest. Calcium is not a concern, as it is abundant from vegetable sources and better digested than the one in milk. Since calcium from dairy milk comes from the plants the cow ate, better skip the cow and eat the plants. Dairy also contain casein, a protein that leads to plenty of diseases to humans, notably cancer.
  • Spend a little time to find healthy products (without added sugars and very low in fat) and you’ll earn a lifetime of health benefits, including reaching your ideal weight without starving yourself.


Journal of Nutrition Education and Behavior, Volume 45, Issue 3 , Pages 213-221, May 2013
Mayo Clinic
American Heart Association


Gluten-Free, Genetically-Modified Food and Other Delicacies

Gluten-free is undeniably gaining in popularity as people who are gluten-intolerant depend on those foods to manage their condition. Gluten-free doesn’t equal healthy though. A lot of the gluten-free products contain large amounts of low quality ingredients (such as white flour), and plenty of fats and sugars, all very unhealthy and the source of countless diseases. Grocery stores now have gluten-free sections, but just a quick look at the (long) ingredients list of those food will discourage you to consume them and encourage you to stick to whole, unprocessed food.

Even if you find gluten-free food that doesn’t appear to be made of chemicals that only a scientist can read, it gets worse: unless the food is organic, gluten-free food are likely to contain genetically modified (GMO) corn and other grains. And that’s bad news.

Monsanto, a US biotechnology company, genetically modifies corn to make it resistant to its pesticide. The result is abundantly-pesticided corn whose structure is not as nature prepared it for us. Or put it in another way: toxic, less-comestible food. A recent study on genetically-modified corn resulted in bans against the product in some countries. That study, performed on rats, left them with enormous tumors and organs damage (1). The industry disputes the study by arguing against its authors, their methods, their writings, etc.

Monsanto is under attack, even banned, in many countries, but not in the US where it controls most of the corn sold. Far from being quiet, it has contributed over $8M fighting California Prop 37 (2), which would oblige companies to disclose on the products they sell if they are modified genetically (other companies fighting Prop 37 include Kraft, Coca-Cola, General Mills, Kellogg, Del Monte, Heinz, and many others food and pharmaceutical companies). Most Americans want their food to be labeled (3).

Monsanto is in fact a very aggressive company that has relentlessly sued and ruined farmers through the use of draconian patents to control the exclusive use of its grains. Farmers are so fed up that 300,000 of them are suing Monsanto (4). Another lawsuit against Monsanto is heading to the Supreme Court (5). Farmers, not consumers, are suing a producer. Scary. It turns out that in the US, almost all the corn crops have some genetic modifications (and so do soy crops). Very scary indeed.

And that brings us back to the beginning on this story: despite consuming gluten-free food, you might be consuming (read “you are almost certainly consuming”) food that contain corn or some other grains that are not comestible to some extent because their chemical composition has been altered in a way that you body cannot properly digest them. Genetically-modified foods are far more common today than they were 30 years ago when they entered the market; so are the cases of wheat (gluten) and other grains intolerance (a fact that low-carbs diet promoters happily take advantage of).

The solution is consuming organic corn (and soy). Those product are unlikely genetically-modified. “Unlikely” because some may sneak their way despite testing. If it’s not organic, you can be assured you’re consuming genetically-modified food that can wreak havoc with your body.


A quick way to spot genetically-modified food: its PLU (the number printed on the little stickers on all veggies and fruits) is a 5-digit number that starts with an 8 (e.g. 81234). If it starts with a 9 (e.g. 91234), it’s organic and non-GMO, so that’s what to look for. Find more tips to avoid genetically modified food at WikiHow. You can express your discontentment with GMO food on Facebook


(1) Genetically-modified corn study (

(2) Prop 37 details (

(3) Poll (

(4) Lawsuit against Monsanto (

(5) Another lawsuit against Monsanto (


Another New Year’s Resolution: Regain Your Health

Losing weight, getting fit and eating healthier are the top New Year’s resolutions that are the most often… forgotten. There are many reasons for this. One is often that the required changes are too drastic, too sudden, and don’t integrate well into your established lifestyle. For instance, a diet that changes most of your meals can’t be reasonably followed for long despite the best intentions because it requires too many additional changes (getting more informed about food that can vs. cannot be consumed, buying different food items, learning different cooking methods, getting used to new tastes, etc.) all in a matter of days. Another reason is that resolutions are too ambitious: adding to your new diet a workout schedule (which demands even more commitment, planning and time) just adds too many changes that before long are all dropped because they are unsustainable.

A better approach is to focus on one single goal and integrate it into your lifestyle one step at a time. This has better chance to succeed because the long-term goal is broken down into smaller steps that you follow at a pace that makes them stick to your lifestyle. It’s even better if reaching that goal brings extra benefits without requiring additional efforts from you.

Losing weight, getting fit and eating healthier are just different ways of achieving one goal: regaining your health. So make that your goal: to regain your health. To your friends, it’ll be eating a little better, exercising a little more. To you, it’ll be a series of small dietary changes that will give your body what it needs to grow, sustain health, resist diseases, heal itself and be loaded of energy. Plus you’ll get some extras, without even trying: weight loss (without the nearly-impossible burden of counting calories) and the envy of exercising (because you will feel the need to burn all that energy you will be gaining). By gradually eating better, feeling better, losing weight and exercising, you will quickly enjoy the rewards of living healthier. This will increase your motivation and confidence to further improve your lifestyle, which will fuel an upward spiral of healthy eating and living, self-confidence and accomplishments that will lead toward succeeding your goal: to regain your health.

What follows is a 4-month plan to reach that goal. It consists of gradually eliminating from your diet food that are known to be hurtful to your health. Each month is focused on eliminating one food group (meat, dairy, fats and sweets) from your diet by phasing out specific food each week. As a result, you don’t have to drastically change your eating habits overnight, but instead one week a time. For instance, the first month is focused on eliminating meat: you start by removing processed meat (e.g. sandwich meat) from your meals while following your regular diet otherwise; the next week you remove red meat, and so forth. At the end of the first month, you will have eliminated meat from your diet. As a bonus, you will already feel better and have lost some weight, without even trying.

You will achieve the best results by following the plan entirely. However that demands to keep an open mind toward your beliefs regarding food. There are a lot of misinformation and myths that are forcefully, repeatedly and consistently perpetuated by the billion-dollar food industry that is feeding us regardless of the consequences on our health, for the specific goal of getting money from our pockets. It’s not a conspiracy, it’s just another industry motivated by profits. But the more you understand this, the easier it’ll be for you to ditch those products that have and still do sicken hundreds of millions of people before you, in favor of food rich in nutrients that are genetically designed to help your body grow and sustain health.

Month 1: Meat

It’s believed that we need meat for the proteins they contain. It’s now known that even world-class athletes need far less proteins than previously thought, that consuming animal proteins and the inherent fat are incredibly harmful, and that proteins from a whole food, vegetable-based diets are amply fulfilling. Any dietitian not paid by the food industry will assure you that the myth that only meat provide complete proteins is only that: a myth. What is not a myth is that meat, any kind of meat, not only lead to atherosclerosis (heart attacks, strokes) and cancer, but to a myriad of other crippling diseases. Saturated fat and cholesterol have a bad name for a good reason. Meats have no vitamins nor minerals which are essential to growth and health.

  • Week 1: Processed meat: sandwich meat, salami, hot dogs, etc. The sort of food that resembles nothing of what nature makes on its own.
  • Week 2: Red meat. A recent study confirmed that it shortens your lifespan.
  • Week 3: White meat. Know that chickens are grown and slaughtered in atrocious conditions, and that you end up consuming the antibiotics they were fed with.
  • Week 4: Fish. Farm fish is also fed with antibiotics, and natural fish is heavily contaminated with mercury.

Consume more veggies (so many to choose from, aim for the dark green type), beans, legumes, tofu, tempeh, whole grains (corn, wheat, quinoa, rice, etc.) and fruits. Keep an eye on vitamin B12 by consuming food that add it (e.g. fortified soy milk). That’s likely the only nutrient you need to watch for specifically. Avoid commercial “fake meat” products (e.g. meatless patties) because they are very much processed on their own and not nutritious as they may seem; make instead your own (burger patties made of beans, potatoes, rice, and spices) that are both tastier and healthier.

Month 2: Dairy

Another strongly-perpetuated myth is that calcium must come from milk. It seems that without milk, our teeth will promptly decay and our bones will bristle in no time. The truth is, calcium is abundant in natural food and it’s nearly impossible to be deficient of it when eating a plant-based, whole food diet. Besides, the calcium from milk comes from the plants the cows consumed (cows do not synthesize – generate – calcium but simply metabolize it – pass it – from the food they eat). So it’s best to leave the cows ruminating on their own and consume the actual source (not previously digested) of calcium: plants. A little dirty secret that the dairy industry keeps for itself is that countries that consume the most dairy have the highest rate of osteoporosis (bone diseases) and cancer. Not only that, but all dairy products contain a protein called casein that is known to promote the growth of cancer cells, and when removed from a diet, enable the body to destroy those cancel cells.

  • Week 1: Cheese. It’s loaded with bad fats and casein.
  • Week 2: Yogurt. Often loaded with a lot of sugars too.
  • Week 3: Milk. Do we really need to consume another species’ milk? If calves are weaned by six months, exclusively turn to plants afterwards and grow big bones and muscles, why could we possibly need cow milk?
  • Week 4: Milk-based deserts and treats. Loaded with casein, fats and calories. Not loaded with nutrients. Not healthy by any means.

Aim for plant-based milk, such as soy milk, rice milk, almond milk and derived products if desired. Don’t be turned off by their somewhat light brownish color: whitened products are specifically depleted of some their nutrients to achieve their whiteness. It’s best to consume products that are whole and unprocessed to get all the nutrients they contain; that’s what the body needs.

Month 3: Fats

By now you will have already lost weight. But get ready for some accelerated weight loss by dropping fatty products. The body is very efficient at converting the fats we consume into body fat; conversely, it’s far more difficult for the body to convert carbs into body fat. Also, there’s no such thing as “healthy oils”: oils are pure fats extracted from food items that have severely been depleted of most, if not all, of their nutrients. A nasty side effect of fats is that they are twice as rich in calories than carbs and proteins. So grams for grams, dropping fats reduces your energy intake twice as fast as carbs and/or proteins. By dropping fatty products and replacing them with natural food, you not only drop excess energy from your diet, you also significantly increase your consumption of essential nutrients and vitamins to give your body what it needs to grow and sustain health. Equally important, fats are the cause of type 2 diabetes and heart diseases, so dropping them will not hurt a bit. Natural food items such as plants and fruits contain all the essential fats we need, and in quantities we need them; there’s really no biological need to add any more than what nature intended us to consume.

  • Week 1: Dressings and sauces. Eliminate them to finally enjoy the real taste of natural food.
  • Week 2: Cooking oils. Simply use water or fruit juice and you will achieve the same results. Besides, frying vegetables results in them being cooked by their own water, not the cooking oil.
  • Week 3: Packages food (cans, commercial cereals, etc.) They almost always contain additives that your body does not need at all.
  • Week 4: Prepared meals: pizzas, frozen meals, coffee shops’ drinks (those lattes damage your blood vessels), etc. They are loaded with fats, sugars and/or salt in quantities that damage your body.

Month 4: Sweets and Bad Carbs

What is becoming a very significant health threat is High Fructose Corn Syrup (HFCS). Derived from corn at a very cheap cost, it is used as a taste enhancer in most products. The downside is that it’s nutritionally empty but packed in calories. It gives nothing to your health and makes you heavier and larger. Sweets are great when consumed in moderation, but extreme care must be used because they are in most processed foods and it’s very easy to over-consume them.

  • Week 1: Sodas, sweetened drinks and most commercial juices. They have recently received really bad press, for a reason.
  • Week 2: Sweetened cereals, syrups, jams, sweetened condiments (e.g. ketchup), etc. Those contain very high amounts of HFCS, giving you calories without any nutrients.
  • Week 3: White breads, white rice, white pasta. “Enriched” food is all but; see below.
  • Week 4: Candies, treats. Once in a while is fine. Every day is way too much.

The so-called “enriched” products (white breads, pasta and rice) are made of grains that are whitened in a process that so severely removes some of their nutrients that the government bodies require the food industry to artificially add those nutrients back. The food industry’s marketing wizards answer back by calling those products “enriched”, but they are not better than the original food items they are made of; they are instead severely depleted. So when you read “enriched flour”, “enriched wheat”, etc., substitute the word “enriched” by “depleted”, and this is exactly what you’d be eating: depleted flour, depleted wheat, and so on.

Aim for whole grains, such as whole wheat, quinoa, etc. Quinoa-made pasta taste better, have the same consistency and are far more nutritious than regular (depleted) pasta. Be aware that some grains have so badly been genetically modified over the years that they are barely comestible for some. Those who experience bloated stomach and other digestive problems should go gluten-free for at least two months to see if gluten is the source of the problem.

Be Patient

Eliminating those products might seem impossible to achieve, but millions of people have done it before you. Most have said that is was easier than thought, in part because the results are so impressive. Indeed, science has demonstrated that they not only live healthier, they live far longer (10 years on average).

The good news is that eliminating any of these food items will help you getting healthier, so any commitment you make and stick to counts toward a “better you”.

For those who are into reading, there is also a lot of literature that explains why and how ditching those food solidifies your health. There are also countless recipe books featuring meals of all kind that only use healthy products and that will fully satisfy your taste buds.

Make 2013 the year where you regained your health, one step at a time. Happy New Year!


Vegan Diets Excel At Fighting Cancer

Here’s a very interesting article that supports vegan diets as the best line of defense against a flock of diseases, including cancer. A few key points:

  • Vegans have lower rates of cancer than both meat-eaters and vegetarians.
  • Plant-based diets suppress the growth of three different types of breast cancer.
  • Vegan diets cause more than 500 genes to change in only three months, turning on genes that prevent disease and turning off genes that cause breast cancer, heart disease, prostate cancer, and other illnesses.

For more: Huffington Post


Some Orange Juices Are Not Vegetarian

Many of us grew accustomed to drinking a cold glass of orange juice when we wake up in the morning. Most are fortified with calcium and vitamin D.

There exists different types of vitamin D: D1, D2, D3, D4 and D5. Most fortified food products, as well as most supplements sold over-the-counter, use the vitamin D3, whose origin is from animal sources. If you are following a vegetarian/vegan diet, you can substitute it with vitamin D2, whose origin is from plants. Vitamin D2 is not commonly sold at the grocery stores and pharmacies, but can easily be purchased on the internet.

Those following a plant-based diet can opt for some non-fortified, pure orange juice, and use vitamin D2 supplements (or get more sunshine exposure) if need be.

As a side note, consider that it’s also unclear whether we need that much vitamin D (minimum of 30 ng/mL – 75 nmol/L – in the US). There are studies that show that levels of 20 and higher are sufficient for our needs and some argue that it’s immensely profitable to the supplements industry to incite us to keep our level of vitamin D higher.

More about Vitamin D:


A Recent Study Against Carbs Is Misleading

There are news today (USA Today, MinnPost) about a Mayo Clinic study pointing at a link between consuming carbs and developing Alzheimer’s disease. “A high-carbohydrate intake could be bad for you because carbohydrates impact your glucose and insulin metabolism,” says Roberts, the lead author of the study. Proponents of low-carbs diets jumped on this study to promote the benefits of their diets. However, this study is inconclusive in several aspects.

Firstly, This study only correlates the consumption of carbs and the development of Alzheimer’s disease, and its conclusions are not cause-and-effect. This means that the increased incidence of Alzheimer’s disease was observed with consuming more carbs, but it could have been caused by other factors. One of which being the quality of carbs.

Secondly, it has long been recognized that the over-consumption of simple carbs, such as high fructose corn syrup, commonly found in sweets, pastries, cereals, and countless processed food, is detrimental to health. A prime example is type 2 diabetes, a condition where body cells and tissues can’t absorb enough essential glucose (digested sugars) due to an abnormal insulin resistance condition (insulin is an essential pancreas hormone required for cells to absorb glucose). It’s a largely agreed that type 2 diabetes is triggered by a poor diet high in simple carbs and fat, and low in complex carbs and nutrients.

This is a sharp contrast to consuming complex carbs, as found in unprocessed (or minimally processed) food, such as grains, beans, vegetables and fruits, which are known to promote health. Studies are clear that a diet rich in such complex carbs, with little or no added fat, meat and diaries significantly help prevent type 2 diabetes and improve health.

Type 3 diabetes is now the expression used to identify the same condition – insulin resistance – when it applies to brain cells. By becoming insulin-resistant, brain cells can’t absorb glucose – their main source of energy – and starve to death, resulting in brain damage over time.

The Mayo Clinic study does not specify which carbs were predominantly consumed.

Thirdly, there are many other factors that influence the absorption of glucose, such as exercising which promotes it. The study does not mention the level of activity of the patients.

For these reasons, this study cannot be the basis for promoting low-carb diets of any kind, such as Atkins, Paleo, etc. Those diets are very popular in publicity and the news, being promoted by a powerful and greedy diet industry that is specifically targeting everyone concerned with their weight (that’s about all of us). But independent long-term studies are consistently denying their benefits.


All red meat is bad for you

The results of a study about red meat consumption has just been out, and the results are clear: red meat consumption has been associated with an increased risk of chronic diseases. And also: “Among the […] men and […] women who were tracked, as meat consumption increased, so did mortality risk.”

Read more at: and,0,2364743.story


Multi-Vitamins Can Increase Blood Glucose

A recent study shows that the side-effect of a popular multi-vitamin increases blood glucose in some people. This is a significant concern for people with diabetes. This begs to ask the question: are multi-vitamins needed after all? It depends what you eat and who you ask.

The Standard American Diet (nicknamed SAD) is severely poor in multiple nutrients. The truth is, nutrients are abondant in whole food, legumes, fruits and vegetables, yet most people don’t consume enough (if any) of them and instead rely on processed food, and for a variety of reasons. Those people could benefit the most from a multi-vitamin to cover some basic nutritional requirements, and many doctors will recommend that approach.

If you walk in a “health” store that makes a living by selling vitamins and supplements, you need a lot of them, plus a scoop of this powder and a cup of that drink. Or open just about any health magazine and you will be bombarded with ads promoting the health benefits of taking them. But since dietary supplements are not regulated by the Food and Drug Administration (FDA), the supposed benefits of some products are highly questionable. There’s an obvious bias for profit that can be misleading.

There’s no question that changing to a nutrient-rich diet takes time, efforts and commitment. But it’s never too late to start, it’s definitely achievable for most, and many books are available on the subject, whether it’s the popular DASH diet or a whole food, plant-based diet. Achieving a nutrient-rich diet eliminates the need for a multi-vitamin.

In doubt, a comprehensive blood analysis will clearly indicate whether you are deficient in some nutrients, and will help your doctor recommend you any dietary supplement you may need, such as vitamin D (that is chronically lacking in most people). Other dietary supplements should be left aside, especially if you take other medication such as cholesterol-lowering or blood-pressure-lowering drugs, given the very complex way drugs and supplements interact with one another.

If you choose to take a multi-vitamin, you can perform the following test: 40 minutes prior to eating, measure your blood glucose, consume the multi-vitamin, and re-test your blood glucose 30 minutes after, which is 10 minutes before your meal (i.e. your pre-meal reading). Repeat the readings at the same time the day after without taking the multi-vitamin, and compare the results. You should repeat this two-day test a few times to identify any change pattern on days you take the multi-vitamin. That way you will know for sure whether that multi-vitamin has a impact or not on you.