Zone Living Articles
The Zone Diet versus the Mediterranean Diet
For the past six years, the Mediterranean diet has been voted the Best Diet in America as well as the best diet to manage diabetes. It’s remarkable since no one can define the Mediterranean diet. No one knows how many calories you should consume each day or how many grams of protein or fat should be consumed daily on the Mediterranean diet. There is also no distinction between low-glycemic or high-glycemic carbohydrates, protein-to-carbohydrate balance, etc. It certainly doesn’t give a strong feeling of robust science for the best diet in America as I pointed out in my book, The Mediterranean Zone (1). Furthermore, the initial results indicating the breakthrough of the Mediterranean diet published in 2013 had to be retracted and republished because of severe methodological problems in the study (2). Nonetheless, the lack of good science doesn’t prevent the Mediterranean diet from being consistently voted the top diet for general health and diabetes management for the past six years. A new study presents much more controlled research that can be used to compare the benefits of the Mediterranean diet to the Zone diet (3). The study was a direct head-on comparison to the Zone diet, so it was a “winner take all.” The study was conducted in a metabolic ward in an Italian hospital where all the food was provided to the subjects. The subjects also had significant insulin resistance (HOMA-IR > 4). Since the subjects were confined to the hospital, their dietary intake was tightly monitored. The control group received a calorie-restricted Mediterranean diet (500 calories less than needed to maintain their current weight) consisting of 55 percent carbohydrates, 20 percent protein, and 25 percent fat. The active group had the same level of calorie restriction but it was composed of 40 percent carbohydrates, 30 percent protein, and 30 percent fat. Although the authors cite this higher protein diet as a “high-protein Mediterranean diet,” it was identical to the Zone diet I described in 1995 (4). Furthermore, it was a crossover study since halfway through the study, the diets the subjects were consuming were switched after ten days to reduce any potential impact of individual metabolic characteristics of the subjects on the results. The Results The Zone diet demonstrated superior insulin resistance and hyperinsulinemia reductions compared to the Mediterranean diet. But there is more. The Zone diet also reduced the variability of blood glucose levels, indicating better hormonal stability between meals than the Mediterranean diet. This result was hardly new since Harvard investigators reported similar results after a single Zone meal compared to an isocaloric meal containing a higher level of carbohydrates and a lower level of protein in 1998 (5). In addition, the Zone diet is the primary dietary program used by the Joslin Diabetes Research Center at Harvard Medical School for treating type 2 diabetes. The reason is that the Zone diet is defined and, more importantly it works (6-9). So why don’t you hear more about the Zone diet in the medical research literature? I think the primary reason appears to be that the researchers wish to believe they came up with the idea of the macronutrient balance of the Zone diet all on their own, even though the Zone Diet was granted a U.S. patent for the treatment of hyperinsulinemia and insulin resistance in 2000 (10). Furthermore, since more than six million books on the Zone diet have been sold in the United States since the publication of The Zone in 1995, it is not that no one has ever heard of the Zone diet. Another problem is understanding the underlying metabolic problem that causes what is loosely termed “insulin resistance. “ It’s insulin resistance that causes weight gain and diabetes. However, insulin resistance can be best understood as a general term to describe the disruption of your metabolism. Furthermore, insulin resistance is associated with many other chronic disease conditions other than obesity and type 2 diabetes. These other chronic diseases include heart disease and Alzheimer’s. However, the most likely molecular cause of insulin resistance is the inhibition of the master regulator of metabolism known as AMPK (11). To optimally activate AMPK, you need a dietary triad consisting of the calorie-restricted Zone diet coupled with adequate intakes of omega-3 fatty acids and polyphenols. This is the Zone Nutritional System. Each of these nutritional interventions works synergistically with each other to increase AMPK activity. Any single intervention is good but using all three simultaneously is powerful. The molecular mechanisms of their interactions are complicated, but nutrition is always more complex than simple pharmacology. References Sears B. The Mediterranean Zone. Ballantine Books. New York, NY (2014) Estruch R et al. “Retraction and Republication: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. N Engl J Med 2013;368:1279-90 Retraction of Publication.” N Engl J Med. 378:2441-2442. doi: 10.1056/NEJMc1806491. (2018) Tettamanzi F et al. “A high-protein diet is more effective in improving insulin resistance and glycemic variability compared to a Mediterranean diet: A cross-over controlled inpatient dietary study. Nutrients 13:4380. doi: 10.3390/nu13124380. (2021) Sears B. The Zone. Regan Books. New York, NY (1995) Ludwig DS et al. “High glycemic index foods, overeating, and obesity.” Pediatrics 103:E26. doi: 10.1097/00008480-199908000-00005. (1999) Giusti J and Rizzott J. “Interpreting the Joslin Diabetes Center and Joslin Clinic clinical guideline for overweight and obese adults with type 2 diabetes.” Curr Diab Report 6:405-408. doi: 10.1007/s11892-006-0014-y. (2006) Hamdy O. “Diabetes weight management in clinical practice—the Why Wait model,” US Endocrinology 4:49–54. doi.org/10.17925/USE.2008.04.2.49. (2008) Hamdy O. and Carver C. “The Why WAIT program: improving clinical outcomes through weight management in type 2 diabetes.” Curr Diab Rep 8:413-420. doi: doi: 10.1007/s11892-008-0071-5. (2008) Hamdy O. et al. “Long-term effect of intensive lifestyle intervention on cardiovascular risk factors in patients with diabetes in real-world clinical practice: a 5-year longitudinal study.” BMJ Open Diabetes Res Care 5:e000259. doi: 10.1136/bmjdrc-2016-000259. (2017) Sears, B. “Method of and nutritional and pharmaceutical compositions for reduction of hyperinsulinemia.” U.S. Patent No. 6,140,304 (2000) Sears B and Saha A. “Dietary activation of AMP-activated protein kinase (AMPK) to treat insulin resistance.” Evolving Concepts in Insulin Resistance doi: http://dx.doi.org/10.5772/intechopen.103787. (2022)
Q&A with Dr. Sears: Anti-Inflammatory Diets
Learning more about anti-inflammatory diets and AMPK can be a bit confusing. Luckily, Dr. Sears is here to provide valuable insights and answer your questions about these topics. In this blog, you'll get access to his Q&A session and learn more about how to achieve a healthier lifestyle through an anti-inflammatory diet and the importance of AMPK. So, let's jump right in and find out how these can help you create a healthier version of yourself!Q. What is an anti-inflammatory diet?A. The best definition of an anti-inflammatory diet is one that reduces insulin resistance. Insulin resistance is a general term for a disrupted metabolism caused by inflammation. Insulin resistance can be quantified by a blood test known as HOMA-IR. If the levels of HOMA-IR are less than one, then whatever diet you follow is an anti-inflammatory diet. Less than 1 percent of Americans have a HOMA-IR level of less than one. Q. What are the benefits of following an anti-inflammatory diet? A. Although an anti-inflammatory is defined as one that reduces insulin resistance, the real benefit is the activation of AMPK, which is the master regulator of metabolism in each of your nearly 40 trillion cells. It is inhibition of AMPK that is the driving force for the development of obesity, diabetes, heart disease, Alzheimer's, and many other chronic diseases. If you have no insulin resistance (your HOMA-IR is less than one), that is your surrogate marker that AMPK is optimized and your likelihood of developing many chronic diseases is dramatically reduced. Q. How can chronic inflammation affect your health?A. Chronic inflammation decreases the activity of AMPK which controls your metabolism. It is the efficiency of your metabolism that is required to supply energy to the cell, reduce the excess production of inflammatory mediators, like eicosanoids and cytokines, and repair damaged tissue. Q. How can you activate AMPK?A. There are three distinct dietary pathways to activate AMPK. These would include omega-3 fatty acids and polyphenols that are usually deficient in American diets, and the Zone Diet which is a highly defined anti-inflammatory calorie-restricted diet designed to activate AMPK. Anyone of the three is good, but they are highly synergistic when they are all working together. (You may also like: Everything you need to know about the Zone Diet)Q. What foods are pro-inflammatory?A. It is excess calories and too much glucose that will increase inflammation and inhibit AMPK activity. Consuming too many omega-6 fatty acids (e.g., corn oil, safflower oil, soybean oil) and palmitic acid (e.g., palm oil, meat, butter) will also induce inflammation and reduce AMPK activity.Q. Can you share some quick tips on how to adapt an anti-inflammatory diet to your specific needs/preferences? A. You need to consume omega-3 fatty acids, polyphenols and follow the Zone Diet, and simultaneously reduce your intake of foods known to promote inflammation like omega-6 fats. There are hundreds of recipes and helpful tips at www.ZoneLiving.com. The decrease in your HOMA-IR levels will be the clinical indication of your success. The subjective markers are reductions in excess body fat and greater physical and mental energy. Do this for lifetime, and you get healthy aging. Q. How Easy Is It To Measure AMPK activity and HOMA-IR?A. Measuring AMPK activity is incredibly difficult since it never leaves the cell. Therefore, you need a tissue sample to measure its activity. Fortunately, it is very easy to measure HOMA-IR. All you need is your fasting glucose and insulin levels and you put them into a simple equation. If your HOMA-IR is less than one, then your future is bright. If your HOMA-IR is greater than 2, your future is bleak. The average HOMA-IR of non-diabetic Americans is 2.7. However, it’s future you can rapidly change by following an anti-inflammatory diet. Have more questions for Dr. Sears? Drop them in the comments below!
DIY Zone Friendly Taco Night
There is a reason Taco Tuesday is popular because what is not to love about a good taco and all the sides that come with it. This is one night you can minimize the calories of eating out and do it all yourself. Did you know Mexican cuisine is Zone friendly since it focuses on lean protein, lots of vegetables, salsas, and sauces? Even though the menu options go beyond tacos, one of the best things about making this part of your weekly routine is that it is great for picky eaters since there are so many options to choose from. Plus if you like to entertain, a DIY Taco night is colorful and flavorful, easy to make, and a crowd-pleaser especially if you have a lot of dietary considerations; low-carb, vegetarian, gluten-free, kid-friendly! HOW TO MAKE YOUR OWN TACO NIGHT Pick Your Protein Every Zone meal starts with lean protein so it makes sense this should be one of the focal points of your taco night, next to veggies of course. Grass-fed beef, grilled chicken, fish or Zone Orzo for a vegetarian option make for great choices. Don't forget to spice things up with cumin, chili powder, paprika, lime, or other seasonings of your choosing. Pick Your Carbs Veggies The ideal way to taco night would be to go with the taco salad. This is not the huge salad that sits inside a fried taco shell. This would be having your protein, veggies, and sides sitting on a bed of romaine or other greens. Whether you go with the taco salad or not, don't forget to add the veggies to your meal. Red onion, peppers, tomatoes, pico de galo, and lettuce make for great additions. Stachy Carbs: You can still enjoy tacos in a shell or wrap in the Zone but choose shells that have minimal ingredients (e.g. Trader Joes Taco Shells) and go for the small corn tortillas instead of the burrito size wraps. Just be mindful of the amount of starchy carbs. Two corn shells are a little over one Zone carbohydrate block and 2 small corn tortillas are about 2.5 carbs blocks in the Zone. Don't forget beans and Zone orzo also contribute to your carb allowance. Pick Your Fats Guacamole is the perfect complement to a taco or fresh avocado with a drizzle of olive oil dressing makes for a delicious salad. Just remember to keep your fats to primarily monounsaturated choices and if you want to use cheese or sour cream go for low-fat options and watch your portions. Make Your Own Taco Bar Have Your Pick- Taco Salad or Taco Shells Chopped Romaine/Greens or Corn Tortillas (Soft or Hard- be mindful of carbs) Stuff It Grass-Fed Beef, Grilled Chicken, Fish, Zone Orzo Top It Salsa, Guacamole, Lettuce, Pico de Galo, Red Onion, Peppers, Tomatoes, Low-fat Cheese, Low-Fat Sour Cream Side It Black beans, Tossed Salad, Zone Orzo You Might Also Like: Mexican Food Survival Guide Tell us if you like tacos as much as we do and what your favorite fixings are below.
Brain Boosting Foods
The foods we eat have a powerful impact on our cognitive performance. Everyone has those moments where it takes a bit longer to recall someone’s name, the location of our cell phone or car keys, or that feeling of being scattered and unfocused. There are various reasons this can happen, but as we age these moments become concerning that it could turn into something more. The good news is that our diet can be a powerful tool in helping to preserve and improve our memory and concentration. Imbalances in dietary fat intake, intake of inflammatory foods, or not getting enough fruits and vegetables all can increase the level of oxidative stress and inflammation in the body, thus impeding cognitive performance(1). Below are 7 brain boosting foods that have been clinically shown to improve cognitive health. See how your diet stacks up. Fatty Fish: Salmon, mackerel, sardines, and anchovies are fatty fish rich in omega-3 fatty acids, especially EPA and DHA. We know that omega-3s play a critical role in helping to reduce and resolve inflammation, stressing the importance of getting enough through the diet. Most of us don't get enough EPA and DHA. A recent study in the Journal Nutrients showed that a diet rich in omega-3 fatty acids, specifically DHA, may play a role in the development of Alzheimer’s disease, especially in those who carry the ApoE4 gene (2). In the study, those who had the highest blood levels of DHA were 49% less likely than those with the least amount to develop Alzheimer’s Disease. If you think your intake of fish is falling short, it might be time to consider supplementation. Berries: Berries are rich in polyphenols which are known for their antioxidant and anti-inflammatory benefits. The polyphenols in berries have been shown to help modulate signaling pathways involved in inflammation and cell survival. They offer protection to the brain by helping to prevent age-related neurodegenerative diseases while improving motor and cognitive functions (3). Leafy Greens: Did you know just one serving of leafy greens per day has been shown to slow age-related cognitive decline? Consumption of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may be responsible for these benefits (4). It doesn’t take much to reach one serving. It could be 1 cup of raw arugula or mesclun greens of ½ cup cooked of collards, kale, or spinach. Walnuts: Walnuts help reduce inflammation and oxidative stress. They do this by reducing free radical formation and boosting antioxidant defenses, minimizing lipid and protein damage in the brain (5). Extra Virgin Olive Oil: The Mediterranean Diet has long been praised for its health benefits especially when it comes to brain health. Extra Virgin Olive Oil is a main component of this eating plan to which many of its benefits come from its phenolic compounds. One of the primary phenolic compounds in EVOO has been shown to have a positive impact on delaying cognitive decline in older adults (6). It’s important when consuming olive oil to make sure you choose one that is minimally processed and less refined like Extra Virgin Olive Oil. This ensures it retains the highest level of phenols. Cocoa: Studies have shown that consumption of cocoa, especially cocoa flavanols, can help reduce insulin resistance, improve blood flow, cognition and reduce inflammation through its antioxidant and anti-inflammatory properties. Shortly after consumption, studies have shown cocoa can help increase cerebral blood flow and oxygenation. In young adults, continuous consumption has been shown to improve cognitive performance and increase levels of neurotrophins (7). Herbs and Spices: Herbs and spices have been used for centuries for their medicinal purposes. Since they are rich sources of polyphenols they are a great way to gain the most health benefits out of the foods you eat. There are numerous studies on the benefits of spices and brain health, but cinnamon in particular, which is a spice that is easy to incorporate into foods, has been shown to enhance memory and make poor learners into good learners (8). High levels of free radicals and oxidative stress play a critical role in cognitive performance and the onset of many neurological conditions. This is where the intake of anti-inflammatory foods rich in omega-3s and polyphenols plays an essential role in brain health. These foods help to scavenge and neutralize free radicals and restore balance to our cells. References: Spencer, S.J., Korosi, A., Layé, S. et al. Food for thought: how nutrition impacts cognition and emotion. npj Sci Food 1, 7 (2017). Sala-Vila A, Satizabal CL, Tintle N, Melo van Lent D, Vasan RS, Beiser AS, Seshadri S, Harris WS. Red Blood Cell DHA Is Inversely Associated with Risk of Incident Alzheimer’s Disease and All-Cause Dementia: Framingham Offspring Study. Nutrients. 2022; 14(12):2408. Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014 Aug 15;9(16):1557-66. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020 Feb 20;12(2):550. Klimova B, Novotný M, Kuca K, Valis M. Effect Of An Extra-Virgin Olive Oil Intake On The Delay Of Cognitive Decline: Role Of Secoiridoid Oleuropein? Neuropsychiatr Dis Treat. 2019 Oct 29;15:3033-3040. Journal Martín MA, Goya L, de Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Nutrients. 2020;12(12):3691. Published 2020 Nov 30. doi:10.3390/nu12123691 Modi KK, Rangasamy SB, Dasarathi S, Roy A, Pahan K. Cinnamon Converts Poor Learning Mice to Good Learners: Implications for Memory Improvement. J Neuroimmune Pharmacol. 2016 Dec;11(4):693-707.