Author: drshintani

A lot of people are eating more meat and less grain to try to control diabetes. Ironically, research suggests that this approach may actually increase the risk of diabetes.

For over 30 years, I’ve been helping patients reverse diabetes naturally by following the science — and the science on this point is clear.

What the Framingham Study Found

Researchers at the highly respected Framingham study found no correlation between total carbohydrate intake and insulin resistance. In other words, eating more carbohydrates overall did not predict higher insulin resistance.

Instead, they found two much more telling patterns:

• Whole grain intake was associated with 29% less risk of type 2 diabetes.
• Those who ate the most red meat had a 62% higher risk of type 2 diabetes compared to those who ate the least.

Why Red Meat May Raise Diabetes Risk

This may be because saturated fat, found in red meat, can cause insulin resistance — the underlying mechanism behind type 2 diabetes.

The Takeaway

To help control blood sugar, consider eating more whole grain and less red meat. In my own programs, I combine this shift with less processed food and more fiber — and diabetes is reversed.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• Framingham Heart Study — Whole Grain Intake and Type 2 Diabetes Risk
• NIH/PubMed — Red Meat Consumption and Insulin Resistance
• NIH/NIDDK — Whole Grains and Diabetes Prevention

Most people know that carbohydrates raise blood sugar and insulin. Far fewer know that protein raises insulin too — sometimes even more than carbs do, despite not raising blood sugar at all.

Insulin isn’t just about blood sugar control. It also stimulates body fat production, and chronically high insulin levels sit at the core of serious health problems, including obesity, diabetes, high triglycerides, and high blood pressure. Understanding what actually drives insulin up — not just glucose — is key to managing all of these conditions.

The Insulin Index vs. the Glycemic Index

The glycemic index measures how much a food raises blood sugar. The insulin index measures something different: how much a food raises insulin, regardless of its effect on blood sugar. This distinction matters, because some high-protein foods score surprisingly high.

For example:

• Beef has an insulin index score of 51
• Pasta has an insulin index score of 40

Despite containing virtually no carbohydrate, beef triggers a stronger insulin response than a plate of pasta. This is because protein — particularly animal protein — stimulates insulin release on its own.

What This Means for Blood Sugar Control

Since both carbohydrates and protein can raise insulin, blood sugar control isn’t just about cutting carbs. Two strategies matter:

1. Eat more fiber — fiber helps reduce insulin levels and slows the absorption of sugar
2. Be mindful of high protein intake, especially from animal sources, since this can raise insulin even without raising blood sugar

The goal isn’t to eliminate protein — it’s essential for the body — but to be aware that “protein doesn’t affect blood sugar” doesn’t mean “protein doesn’t affect insulin.” Managing both carbohydrate and protein intake, alongside adequate fiber, offers a more complete approach to healthy insulin and blood sugar levels.

For more natural health strategies, download the free eBook Health Secrets at club120.shintanimd.com, or explore Dr. Shintani’s book The Peace Diet: How to Reverse Obesity, Aging, and Disease Naturally.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

IG reel: https://www.instagram.com/p/DbZ4f5QTnYB/

Sources:

• NIH/PubMed — Insulin Index of Foods and Metabolic Response
• Harvard Health — Glycemic Index and Glycemic Load for 100 Foods
• NIH/NIDDK — Insulin Resistance and Diabetes

There’s still no outright cure for the common cold — but research has identified a few nutrients that may help reduce its duration and severity. With cold and flu season peaking between December and February, it’s worth knowing what the science says. Here are three nutrients that have shown promise.

1. Vitamin C
Research has long suggested that vitamin C can reduce both the duration and severity of cold symptoms. A typical studied dosage is 1,000–2,000 mg per day.

2. Zinc
Zinc can interfere with the replication of most cold viruses. Zinc lozenges or pills, when taken within 24 hours of symptom onset, may reduce both the duration and severity of a cold. A commonly studied dosage is 50 mg, taken one to three times a day.

3. Quercetin
Quercetin gained attention as an ionophore used alongside zinc during COVID-19. Research suggests it also inhibits the replication of common cold viruses and works synergistically with zinc.

As always, check with your doctor to determine whether these remedies are appropriate for you. Dr. Shintani will be sharing future posts on herbal approaches to the common cold as well.

For more natural health strategies, download the free eBook Health Secrets at club120.shintanimd.com.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/NCCIH — Vitamin C and the Common Cold
• PubMed — Zinc Lozenges and Duration of Common Cold Symptoms
• PubMed — Quercetin as a Zinc Ionophore: Antiviral Mechanisms

You have a secret health ally living inside you — trillions of microbes that do far more than aid digestion. Your gut microbiome produces neurotransmitters, supports brain function, boosts immune health, improves insulin sensitivity, and even plays a role in weight management. Here are seven simple ways to optimize it.

1. Eat More Fiber
Fruits, vegetables, legumes, and whole grains feed the beneficial bacteria in your gut, helping them thrive and multiply.

2. Include Fermented Foods
Kimchi, sauerkraut, pickles, and miso are natural sources of live probiotics that directly support a healthy microbiome.

3. Enjoy Prebiotic Foods
Garlic, onions, blueberries, and bananas provide the nourishment beneficial bacteria need to flourish.

4. Stay Hydrated
Drinking plenty of water helps support an environment where healthy gut bacteria can thrive.

5. Limit Processed Foods and Sugar
These can be harmful to the gut microbiome and disrupt the balance of beneficial bacteria.

6. Exercise Regularly
Physical activity has been shown to promote a more balanced and diverse microbiome.

7. Use Antibiotics Cautiously
Limit antibiotic use when possible, and pair any necessary antibiotic course with probiotics to help protect gut flora.

Optimizing your microbiome is one of the simplest, most foundational steps you can take for whole-body health — from digestion to brain function to blood sugar control.

For more natural health strategies, download the free eBook Health Secrets at club120.shintanimd.com.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH — The Human Microbiome and Health
• PubMed — Gut Microbiota, Insulin Sensitivity, and Metabolic Health
• CDC — Gut Health and Chronic Disease Prevention

Managing inflammation isn’t only about what you add to your diet — it’s also about what you take away. For over 30 years, Dr. Terry Shintani has helped patients naturally reduce inflammatory and autoimmune symptoms, including osteoarthritis, rheumatoid arthritis, psoriasis, ulcerative colitis, and chronic headaches. Here are six foods worth reducing.

1. Processed Meats
Processed meats are high in saturated fat and produce TMAO (trimethylamine N-oxide), a compound linked to increased inflammation in the body.

2. Added Sugar and Processed Carbs
Foods and beverages high in added sugar elevate blood sugar, which in turn promotes inflammatory activity.

3. Dairy
The saturated fat in dairy can promote inflammation, and dairy protein triggers an inflammatory response in many people who are sensitive to it.

4. Fried Foods
Frying produces advanced glycation end-products (AGEs) and increases trans fat — both of which are associated with higher inflammation.

5. Charbroiled Foods
Burning or charring meat produces polycyclic aromatic hydrocarbons, compounds known to promote inflammation.

6. Omega-6 Oils
Found in seed oils, meat, and chicken, excess omega-6 fatty acids serve as a precursor to inflammatory prostaglandins in the body.

This pairs naturally with Dr. Shintani’s earlier post on the 8 proactive steps to control inflammation, chronic pain, and autoimmune disease — together offering a fuller picture of what to add and what to avoid.

For a full list of 10 supplements to help manage chronic inflammation, download the free eBook Health Secrets at club120.shintanimd.com.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — TMAO and Cardiovascular/Inflammatory Risk
• CDC — Chronic Inflammation and Disease
• NIH — Advanced Glycation End Products and Health

Blood pressure isn’t only about how relaxed or stiff your blood vessels are — it’s also about how hard your heart is working with every beat. When the heart contracts too forcefully, often driven by stress hormones like adrenaline and cortisol, blood pressure rises even if the vessels themselves are healthy.

Reducing the intensity of heart contraction is one of several natural strategies for supporting healthy blood pressure. Here are seven ways to do it.

1. Reduce Stress
Chronic stress keeps adrenaline and cortisol elevated, both of which push the heart to pump harder and faster. Lowering baseline stress reduces the hormonal signals driving stronger contractions.

2. Prioritize Good Sleep
Sleep is the foundation of stress regulation. Poor sleep keeps the nervous system in a heightened state, which can elevate blood pressure over time.

3. Practice Meditation
Meditation helps modify how the brain signals the heart, encouraging a calmer, steadier rhythm rather than a forceful one.

4. Exercise Regularly
Physical activity burns off excess adrenaline, helping the body clear the very hormone that drives harder heart contractions.

5. Limit High-Tyramine Foods
Aged cheese, processed meats, and alcoholic beverages are high in tyramine, a compound that can trigger adrenaline release. Cutting back can help ease the heart’s workload.

6. Avoid Stimulants
Nicotine and decongestants both stimulate the nervous system and can intensify heart contraction. Avoiding them supports a calmer cardiovascular response.

7. Consider Stress-Reduction Supplements
Certain natural supplements may support the body’s stress response. Dr. Shintani outlines his recommendations in his free eBook, Health Secrets.

This is part of an ongoing series — Dr. Shintani has also covered relaxing blood vessels and reducing arterial hardening as two other natural approaches to healthy blood pressure.

For more strategies, download the free eBook Health Secrets at club120.shintanimd.com.

Learn more about Dr. Terry Shintani’s work and recognition: NLM Native Voices

Sources:

• National Institutes of Health — Stress and High Blood Pressure
• PubMed — Cortisol, Adrenaline, and Cardiovascular Function
• CDC — High Blood Pressure Facts

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Heart disease remains the leading cause of death in the United States — and globally. Despite decades of medical advances, cardiovascular events including heart attacks and strokes continue to claim more lives than any other condition. The search for effective, accessible preventive strategies remains one of the most important frontiers in medicine.

Against that backdrop, a finding from nutritional research stands out for its simplicity and its significance: consuming soy foods at least once a week is associated with an 18% lower risk of developing cardiovascular disease.

Not a pharmaceutical intervention. Not a complex protocol. A simple, widely available, affordable food — consumed regularly — associated with nearly a fifth reduction in the risk of the world’s most common killer.

What the Research Shows

A study examining the relationship between soy food consumption and cardiovascular outcomes found that participants who ate soy foods — including tofu, edamame, miso, and tempeh — at least once a week had an 18% lower risk of developing cardiovascular disease, including heart attacks and strokes, compared to those who rarely or never consumed these foods.

This finding is consistent with a broader body of research spanning decades and multiple populations — particularly in Asian countries where soy foods have been dietary staples for centuries, and where rates of cardiovascular disease have historically been significantly lower than in Western populations eating animal-protein-centered diets.

The consistency of this association across different study designs, populations, and time periods gives it meaningful credibility — and points toward a real biological mechanism rather than a statistical coincidence.

Why Soy Foods Protect the Heart — The Isoflavone Connection

Researchers believe the cardiovascular protective effects of soy are primarily due to their isoflavone content. Isoflavones are a class of plant compounds — sometimes called phytoestrogens because of their structural similarity to the hormone estrogen — found almost exclusively in soy and a small number of other legumes.

Isoflavones have been shown in clinical research to exert several complementary effects that directly support cardiovascular health:

Antioxidant effects. Isoflavones neutralize free radicals — unstable molecules that damage the cells lining blood vessel walls, triggering the inflammatory cascade that leads to arterial plaque formation and ultimately to heart attacks and strokes. By reducing oxidative stress in arterial tissue, isoflavones help preserve the integrity of the vascular system.

Anti-inflammatory effects. Chronic low-grade inflammation is now recognized as a central driver of atherosclerosis — the progressive narrowing and hardening of arteries that underlies most cardiovascular events. Isoflavones inhibit several of the inflammatory signaling pathways involved in this process, helping to keep arterial walls healthy and responsive.

Cholesterol improvement. Multiple clinical trials have shown that regular soy consumption meaningfully reduces LDL cholesterol — the “bad” cholesterol that accumulates in arterial walls — and increases HDL cholesterol, which helps clear excess cholesterol from the bloodstream. The FDA has formally recognized the cholesterol-lowering effects of soy protein, approving a health claim for soy foods and reduced heart disease risk.

Triglyceride reduction. Elevated triglycerides — a type of fat in the bloodstream — are an independent risk factor for cardiovascular disease. Soy isoflavones have been shown to reduce triglyceride levels, complementing their effects on cholesterol and contributing to an overall improvement in the cardiovascular risk profile.

Soy Foods in the Peace Diet

The cardiovascular benefits of soy align perfectly with the Peace Diet philosophy that Dr. Shintani has championed for over three decades. The Peace Diet emphasizes whole, plant-centered foods that address the root causes of chronic disease — and soy foods, with their unique combination of complete protein, isoflavones, fiber, and healthy fats, represent one of the most nutritionally complete plant protein sources available.

In traditional Hawaiian, Japanese, Chinese, and Korean cuisines — all of which Dr. Shintani draws on in developing the Peace Diet — soy-based foods have been central to the diet for centuries. Miso soup at breakfast, tofu in stir-fries and soups, edamame as a snack, tempeh as a meat substitute — these are not exotic health foods. They are everyday staples with centuries of cultural validation and now decades of clinical research behind them.

How to Add More Soy to Your Diet

The research suggests that consuming soy foods at least once a week is associated with meaningful cardiovascular benefit — a threshold that is easily achievable with very little dietary disruption:

Tofu — perhaps the most versatile soy food, tofu can be scrambled, grilled, baked, added to soups, stir-fried, or blended into smoothies. Firm tofu works well in savory dishes; silken tofu works in smoothies and desserts. It absorbs the flavor of whatever it is cooked with, making it extraordinarily adaptable to any cuisine.

Edamame — young soybeans, typically served steamed in their pods with a pinch of salt. One of the simplest and most satisfying plant-based snacks available, edamame provides complete protein, fiber, and a significant dose of isoflavones in a form that requires almost no preparation.

Miso — fermented soybean paste, the base of Japan’s iconic miso soup. Beyond soup, miso can be used as a marinade, a salad dressing base, or a flavor enhancer in sauces and gravies. As a fermented food, it also provides probiotic benefits that support gut health alongside its cardiovascular benefits.

Tempeh — fermented whole soybeans pressed into a firm cake. Higher in protein than tofu and with a heartier, nuttier flavor, tempeh can be sliced and pan-fried, crumbled into sauces, or used as a meat substitute in virtually any recipe. The fermentation process also makes its nutrients more bioavailable.

Soy milk — a simple swap for dairy milk in coffee, oatmeal, or baking, unsweetened soy milk provides isoflavones and complete protein without the saturated fat and cholesterol of dairy.

A Note on Soy Safety

Concerns about soy — particularly around its phytoestrogen content and potential hormonal effects — have been widely circulated but are not supported by the preponderance of clinical evidence. The isoflavones in soy do not behave like synthetic estrogen in the body, and decades of research in populations consuming soy as a dietary staple have not shown adverse hormonal effects in men or women at typical food intake levels.

As with all foods, moderation and variety matter. Whole soy foods — tofu, edamame, miso, tempeh — are preferable to highly processed soy protein isolates found in some protein bars and supplements. The cardiovascular benefits documented in research are associated with whole soy foods, not with processed soy derivatives.

The Bottom Line

An 18% reduction in cardiovascular disease risk from eating tofu once a week is a finding worth paying attention to. It is not a cure, and it does not replace the broader dietary and lifestyle changes that form the foundation of cardiovascular health. But it is a meaningful, accessible, evidence-based step that virtually anyone can take — regardless of cooking skill, budget, or culinary background.

Add tofu to your stir-fry. Snack on edamame. Start your morning with miso soup. These small, sustainable habits — multiplied across years and decades — may add up to exactly the kind of protection that research is now confirming.

Your heart will thank you.

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Dr. Terry Shintani is a Harvard-trained physician (MD, JD, MPH), a Living Treasure of Hawai’i, and the creator of the Waianae Diet and the Peace Diet. He continues to see patients at his Honolulu practice and shares daily health insights on YouTube.

🌿 Learn more at PeaceDiet.org | Watch the video: https://www.instagram.com/reel/DbH4pjtT8le/

Memory loss is one of the most feared consequences of aging. The gradual erosion of the ability to recall names, dates, and familiar faces — and the deeper fear of what that erosion might eventually become — drives millions of people to seek solutions in supplements, brain training apps, and pharmaceutical interventions.

But what if one of the most significant contributors to memory loss was something hiding in plain sight on the dinner plate?

Dr. Terry Shintani has been following the emerging research on diet and cognitive health for decades. And a growing body of evidence is pointing to a specific dietary compound — one that most people consume in significant quantities every day — as a previously underappreciated contributor to cognitive decline and memory loss.

That compound is methionine.

What Is Methionine?

Methionine is an essential amino acid — meaning the body cannot produce it and must obtain it from food. It plays important roles in numerous biological processes, including protein synthesis, cellular metabolism, and the production of certain neurotransmitters. In moderate amounts, it is necessary for health.

But the modern Western diet — heavy in animal proteins including meat, poultry, eggs, and dairy — delivers methionine in quantities that may far exceed what the body can safely process. And the consequences, as research is increasingly revealing, extend beyond the cardiovascular and cancer risks that have been documented for years.

The Link to Cancer and Heart Disease

The connection between high methionine intake and increased cancer risk has been recognized in the scientific literature for some time. Cancer cells have an unusually high demand for methionine — they appear to depend on it for rapid cell division and growth in a way that normal cells do not. Diets high in methionine provide cancer cells with precisely the fuel they need to proliferate.

Similarly, high methionine intake contributes to elevated levels of homocysteine — a metabolic byproduct of methionine metabolism that has been consistently associated with increased cardiovascular risk, arterial damage, and stroke. The connection between elevated homocysteine and heart disease has been documented in numerous large-scale epidemiological studies.

These risks alone would warrant attention to methionine intake. But the newest findings extend the concern to the brain.

The Memory Connection

In a striking recent study, researchers placed mice on a diet high in methionine for four weeks and then tested their ability to remember previously learned stimuli — essentially measuring their short-term memory and cognitive recall. The results were significant and concerning.

Mice on the high-methionine diet performed measurably worse on memory tasks than control mice on a standard diet. Their ability to recall previously encountered stimuli — a measure of the kind of associative memory that is among the first to decline in human cognitive impairment — was substantially reduced compared to their counterparts.

The proposed mechanism is particularly revealing. Methionine appears to block the receptors for a class of neuroprotective proteins — compounds that play a critical role in maintaining the health and function of neurons, supporting the formation of new neural connections, and preserving cognitive function as the brain ages. When these receptors are blocked, the brain loses access to some of its most important protective mechanisms.

The implications for human cognitive health are significant. While mouse studies do not always translate directly to human outcomes, this finding adds a neurological dimension to the already substantial evidence for reducing methionine intake — and it aligns with existing population research showing that plant-based dietary patterns, which naturally provide lower methionine, are consistently associated with better cognitive outcomes in aging populations.

Which Foods Are Highest in Methionine?

The foods with the highest methionine content are predominantly animal proteins:

• Beef, pork, and lamb — among the highest sources of methionine per serving
• Poultry — chicken and turkey are also high
• Fish and seafood — particularly tuna, salmon, and shellfish
• Eggs — particularly egg whites, which are very high in methionine
• Dairy products — particularly hard cheeses and whey protein

Among plant foods, certain legumes — particularly soybeans and soy products — contain relatively higher methionine than other plant foods. However, the methionine content of plant proteins is generally significantly lower than that of animal proteins, which is one reason why plant-based dietary patterns are associated with lower methionine burden overall.

What This Means Practically

Dr. Shintani’s recommendation is not that methionine must be eliminated entirely — it is an essential amino acid, and the body requires it in appropriate amounts. The concern is with the excess that results from a diet centered on animal proteins, consumed multiple times daily in the quantities typical of Western eating patterns.

The practical guidance is straightforward: reduce reliance on animal proteins as the primary source of daily protein, replacing them with whole plant proteins — legumes (beans, lentils, chickpeas), whole grains, vegetables, nuts, and seeds — which provide adequate protein and methionine without the excess that appears to block neuroprotective mechanisms and accelerate cognitive decline.

This aligns precisely with the broader Peace Diet philosophy: a whole-food, plant-centered eating pattern that protects the heart, reduces cancer risk, and — as this emerging research suggests — may also preserve the cognitive function and memory that allow us to remain fully present in our own lives as we age.

The Bigger Picture

The brain is not separate from the body. The same dietary patterns that damage the heart, promote cancer, and accelerate metabolic disease also appear to affect the brain — through mechanisms including elevated homocysteine, vascular damage, neuroinflammation, and now, the blocking of neuroprotective proteins by excess methionine.

And the same dietary patterns that protect the heart and reduce cancer risk — whole foods, plant proteins, colorful vegetables, healthy fats, minimal processed and animal foods — also appear to protect the brain.

There is no separate “brain diet” and “heart diet” and “cancer prevention diet.” There is simply the diet that either supports the body’s full health — or undermines it.

Getting more forgetful? It may be worth taking a closer look at what is on the plate.

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Dr. Terry Shintani is a Harvard-trained physician (MD, JD, MPH), a Living Treasure of Hawai’i, and the creator of the Waianae Diet and the Peace Diet. He continues to see patients at his Honolulu practice and shares daily health insights on YouTube.

🌿 Learn more at PeaceDiet.org | Watch the video: https://www.instagram.com/p/DbAIIVGTgT1/

📖 Also read — Does Internet Use Help or Hurt Your Brain?: https://drshintani.com/2026/06/29/does-internet-use-help-or-hurt-your-brain-the-surprising-answer/

Inflammation is one of the most fundamental processes in the human body. In its acute form — the redness, swelling, and heat that follow an injury or infection — it is a critical survival mechanism, marshaling the immune system to repair damaged tissue and fight off pathogens.

But when inflammation becomes chronic — persisting for months or years, driven not by an active threat but by the accumulated effects of diet, environment, and lifestyle — it becomes one of the most destructive forces in modern medicine. Chronic inflammation is now recognized as a central driver of arthritis, heart disease, diabetes, cancer, and an ever-growing list of autoimmune conditions in which the immune system turns against the body’s own tissues.

Dr. Terry Shintani has been treating inflammatory and autoimmune conditions naturally for over 30 years. His patients include people dealing with chronic headaches, osteoarthritis, rheumatoid arthritis, psoriasis, ulcerative colitis, Crohn’s disease, and a range of other conditions rooted in chronic immune dysregulation. Over those decades, he has identified eight foundational steps that form the basis of a natural, comprehensive approach to controlling inflammation — documented in detail in his full-length book, The Peace Diet, available on Amazon.

Here are those eight steps.

1. Avoid Toxins, Chemicals, and Allergens

The first and perhaps most underappreciated step is reducing the body’s total toxic burden. Many common environmental exposures — artificial food ingredients, herbicide and pesticide residues on conventionally grown produce, cigarette smoke, and for some people, specific foods like dairy or even certain cosmetics and personal care products — can trigger or amplify inflammatory responses in susceptible individuals.

The immune system treats many of these substances as threats, mounting low-grade inflammatory responses that accumulate over time. For people with autoimmune conditions, where the immune system is already dysregulated, reducing this toxic load can meaningfully reduce the overall intensity of immune activation.

Practical steps include choosing organic produce where possible — particularly for the highest-pesticide crops — reading ingredient labels and avoiding artificial colors, preservatives, and flavor enhancers, switching to fragrance-free and chemical-minimal personal care products, and for those with suspected dairy sensitivity, eliminating dairy for a trial period to assess its impact on symptoms.

2. Limit or Avoid Animal Fat

Animal fat — particularly from conventionally raised livestock — has a unique property that makes it particularly problematic from an inflammatory standpoint: it bioconcentrates environmental toxins. Fat-soluble chemicals, including pesticides, herbicides, industrial pollutants, and certain hormones, accumulate in animal adipose tissue at levels many times higher than those found in the animals’ feed or environment.

When we consume animal fat, we consume a concentrated dose of these accumulated toxins — adding to the total toxic burden that the immune system must contend with. Additionally, saturated fat from animal sources has been shown to directly activate inflammatory pathways in the body, independent of the toxins it carries.

Reducing or eliminating animal fat — while replacing it with plant-based sources of healthy fat such as avocado, nuts, seeds, and olive oil — reduces both the toxin burden and the direct inflammatory stimulus that saturated animal fat provides.

3. Eat Plenty of Colorful Vegetables and Fruit

The vibrant colors of vegetables and fruit are not merely aesthetic — they are produced by thousands of different phytochemical compounds, most of which have significant antioxidant and anti-inflammatory properties. Carotenoids in orange and yellow vegetables, anthocyanins in blueberries and red cabbage, lycopene in tomatoes, sulforaphane in broccoli, quercetin in apples and onions — each of these compounds modulates inflammatory pathways in different and complementary ways.

Research consistently shows that people who consume the greatest variety and quantity of colorful plant foods have the lowest levels of systemic inflammatory markers — including C-reactive protein and interleukin-6 — regardless of other lifestyle factors. The goal is variety as much as quantity: eating across the color spectrum ensures exposure to the broadest possible range of anti-inflammatory phytochemicals.

Aim for at least five to seven servings of vegetables and fruit daily, prioritizing variety and color over any single “superfood.” Dark leafy greens, cruciferous vegetables, berries, citrus, and deeply pigmented vegetables like beets and purple cabbage are particularly valuable.

4. Limit Processed Carbohydrates and Sugar

Refined carbohydrates — white flour, white rice, and the products made from them — and added sugars are among the most potent dietary drivers of inflammation. They cause rapid spikes in blood sugar and insulin, trigger the production of inflammatory signaling molecules called cytokines, and feed the harmful gut bacteria that promote intestinal permeability and systemic immune activation.

The connection between sugar and autoimmune disease is particularly significant. Research has shown that high sugar intake disrupts the balance of the gut microbiome, reduces the populations of beneficial bacteria that regulate immune tolerance, and increases intestinal permeability — allowing bacterial fragments and undigested food particles to enter the bloodstream, where they trigger immune responses that can escalate into autoimmune attacks on the body’s own tissues.

Replacing processed carbohydrates with whole, unprocessed carbohydrates — brown rice, oats, sweet potato, legumes, and whole fruit — eliminates the blood sugar spikes and inflammatory signaling without sacrificing the energy and fiber that carbohydrates provide.

5. Eat More Foods Rich in Omega-3 Oils

Omega-3 fatty acids are the most well-researched dietary anti-inflammatory compounds available. They work by shifting the body’s production of signaling molecules called eicosanoids and resolvins away from pro-inflammatory varieties toward anti-inflammatory and inflammation-resolving ones — effectively changing the immune system’s default setting from inflammatory to regulatory.

The research on omega-3s and autoimmune disease is particularly compelling. Multiple clinical trials have shown that omega-3 supplementation reduces disease activity in rheumatoid arthritis, psoriasis, inflammatory bowel disease, and lupus — sometimes dramatically enough to reduce the need for pharmaceutical anti-inflammatory medications.

Plant sources of omega-3 include flaxseeds, chia seeds, hemp seeds, and walnuts. Fatty fish — salmon, sardines, mackerel, and anchovies — provide EPA and DHA, the most bioavailable forms. For those on plant-based diets, algae-based omega-3 supplements provide EPA and DHA directly, without fish-derived products.

6. Limit Omega-6 Oils — Especially Arachidonic Acid

While omega-3 fatty acids are anti-inflammatory, their biochemical cousins — omega-6 fatty acids — are largely pro-inflammatory. The balance between omega-3 and omega-6 in the diet has a profound effect on the body’s baseline inflammatory state.

The modern Western diet has an omega-6 to omega-3 ratio of approximately 15:1 to 20:1 — far from the 4:1 or lower ratio associated with optimal health in traditional diets. This imbalance is driven primarily by the widespread use of seed oils — corn oil, soybean oil, sunflower oil, and safflower oil — which are extremely high in omega-6 fatty acids, and by high consumption of meat and poultry, which contain arachidonic acid — an omega-6 that converts directly into highly pro-inflammatory compounds in the body.

Reducing consumption of these oils and of meat and poultry — while increasing omega-3 intake as described above — helps restore a more anti-inflammatory fatty acid balance throughout the body’s cell membranes and signaling systems.

7. Eat More High-Fiber Foods for Gut Health

The gut microbiome — the community of trillions of bacteria living in the digestive tract — plays a central and increasingly recognized role in regulating immune function and inflammation. Beneficial gut bacteria produce short-chain fatty acids and other compounds that directly modulate immune signaling, promote regulatory T-cell development, and maintain the integrity of the intestinal lining.

When the gut microbiome is disrupted — as it is by poor diet, antibiotics, stress, and environmental toxins — the resulting dysbiosis is associated with increased intestinal permeability, dysregulated immune responses, and elevated systemic inflammation. For people with autoimmune conditions, gut dysbiosis is almost universally present and is increasingly recognized as a contributing cause rather than merely a consequence of disease.

High-fiber foods — particularly prebiotic fibers from vegetables, legumes, whole grains, and fruit — directly feed the beneficial bacteria that regulate inflammation. Fermented foods — miso, tempeh, kimchi, sauerkraut — add beneficial bacteria directly. Together, these dietary choices support the gut microbiome’s critical role as the body’s immune regulator.

8. Coordinate These Steps with Your Physician’s Recommendations

This is not merely a legal disclaimer — it is a genuinely important clinical principle. Many people with inflammatory and autoimmune conditions are taking medications — corticosteroids, biologics, immunosuppressants, NSAIDs — that are managing active disease and preventing serious complications.

Natural dietary and lifestyle interventions are most powerful when implemented as a complement to, not a replacement for, appropriate medical care. As the dietary changes described above take effect — reducing inflammation, improving gut health, and reducing the body’s toxic burden — medication needs may change, and dosages may need adjustment. This process requires medical supervision.

Dr. Shintani has spent over 30 years working alongside his patients’ other physicians to integrate natural approaches with conventional medicine — not as an alternative, but as a powerful complement that often allows for reduced medication dependence over time.

For the complete, detailed version of this approach — including specific food lists, supplement recommendations, and protocols for specific conditions — Dr. Shintani’s book The Peace Diet is available on Amazon and provides the comprehensive resource that a brief video or article cannot fully convey.

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Dr. Terry Shintani is a Harvard-trained physician (MD, JD, MPH), a Living Treasure of Hawai’i, and the creator of the Waianae Diet and the Peace Diet. He continues to see patients at his Honolulu practice and shares daily health insights on YouTube.

🌿 Learn more at PeaceDiet.org | Watch the video: https://www.instagram.com/p/Da9TT6FzMfr/

📚 Get the full book — The Peace Diet on Amazon

📖 Also read:
— 7 Best Foods to Fight Arthritis: https://drshintani.com/2026/07/02/7-best-foods-to-fight-arthritis-and-pain-naturally/
— Top 5 Supplements for Arthritis and Pain: https://drshintani.com/2026/07/09/top-5-natural-supplements-for-arthritis-and-pain-control/

We are thrilled to share that Oprah Daily — one of the most widely read health and wellness publications in the world — recently featured Dr. Terry Shintani in an article about a simple, science-backed technique for making carbohydrates healthier for your blood sugar.

The article, titled “The Surprising Trick That Makes Carbs Better For Your Blood Sugar,” highlighted an Instagram video by Dr. Shintani explaining how cooking, cooling, and reheating starchy foods transforms them into something far more beneficial for blood sugar control.

You can read the full Oprah Daily article here:
👉 https://www.oprahdaily.com/entertainment/a69279592/cooling-carbs-benefits-increase-resistance-starch/

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What Oprah Daily Said About Dr. Shintani

Oprah Daily described the technique as coming to their attention through an Instagram video featuring “integrative physician Terry Shintani, MD” — and went on to explain the science behind his recommendation in detail.

The article quoted Dr. Shintani directly:

“The process of heating and cooling carbs causes a restructuring of the starch, turning some of it into resistant starches. This slows digestion and causes a slower release of sugar into the bloodstream.”

The article went on to explain that this method works whether you are reheating rice, freezing then toasting bread, or reheating pasta in a microwave — and that re-heating via microwave is actually one of the most effective ways to increase resistant starch content.

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What Is Resistant Starch — and Why Does It Matter?

Resistant starch is a type of carbohydrate that behaves more like fiber than a traditional starch. Instead of being quickly digested and released into the bloodstream as glucose, resistant starch passes through the small intestine largely intact and moves into the large intestine, where it feeds beneficial gut bacteria.

The result — as Dr. Shintani explains — is a slower, more gradual release of sugar into the bloodstream. For people with diabetes or prediabetes, this means fewer dangerous blood sugar spikes. For everyone else, it means more stable energy, reduced cravings, and lower overall glycemic impact from starchy foods.

When you cook a high-glycemic starch — like white rice, pasta, or bread — and then allow it to cool before reheating, the starch molecules reorganize into a more resistant structure. This structural change is not reversed by reheating — meaning the cooled and reheated version of the food has meaningfully less impact on blood sugar than the freshly cooked version.

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The Science Behind the Technique

The structural change that occurs when starchy foods are cooled is called retrogradation — a process in which starch molecules that were opened up during cooking begin to reassemble into tighter, more ordered structures that are harder for digestive enzymes to break down.

Research published in peer-reviewed journals has confirmed that this process meaningfully increases the resistant starch content of rice, pasta, potatoes, and bread. Studies on cooled and reheated rice, for example, have shown reductions in glycemic response of up to 50% compared to freshly cooked rice — a remarkable improvement achievable through nothing more than a change in how the food is prepared.

This aligns directly with the principles Dr. Shintani has taught for decades. The Peace Diet’s emphasis on whole, minimally processed, high-fiber foods is built on the same fundamental insight: the structure of food matters as much as its macronutrient composition. Resistant starch is simply one more example of how the way food is prepared can dramatically change how the body responds to it.

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How to Apply This at Home

Incorporating this technique into your daily routine is simple:

Rice: Cook your rice as normal, allow it to cool completely — ideally in the refrigerator overnight — and then reheat it before eating. Reheating in a microwave appears to be particularly effective at preserving the resistant starch content.

Pasta: Cook pasta al dente, allow it to cool, and refrigerate. Reheat the next day. This is why leftover pasta often feels more satisfying and causes less of an energy crash than freshly cooked pasta.

Bread: Freeze bread and then toast it directly from frozen. The freezing process increases resistant starch, and toasting maintains it — making frozen-then-toasted bread a meaningfully lower glycemic option than fresh bread.

Potatoes: Cook potatoes, allow them to cool completely in the refrigerator, and reheat before eating. Cold potato salad — a traditional dish in many cultures — turns out to be one of the most blood-sugar-friendly ways to eat potatoes.

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An Important Note

As Oprah Daily correctly pointed out, this technique is not a replacement for a comprehensive approach to blood sugar management. Focusing on fiber-rich carbohydrates, lean plant-based protein, and plenty of vegetables remains the foundation of healthy blood sugar control — and the foundation of the Peace Diet.

But for those moments when you want pasta, rice, or bread, this simple cooking technique offers an easy, accessible, and scientifically supported way to make those foods work better for your body.

For people with diabetes, any dietary changes should be discussed with your physician, particularly if you are managing blood sugar with medication.

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About Dr. Terry Shintani

Dr. Terry Shintani is a board-certified physician holding an MD, JD, and MPH from Harvard University. Named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence, he has spent over 35 years helping patients reverse diabetes, heart disease, high blood pressure, and obesity through food and lifestyle.

He is the author of 16 books and the creator of the Peace Diet and the Waianae Diet — whose landmark 1991 study in the American Journal of Clinical Nutrition has been cited over 137 times by researchers worldwide.

🌿 Learn more at PeaceDiet.org
📍 50 S. Beretania St., C-119B, Honolulu, HI 96813 | ☎️ (808) 628-8784
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