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This often-neglected nutrient reduces LDL cholesterol and is associated with lower heart disease and stroke mortality. It’s also linked to lower rates of breast, stomach, prostate, and pancreatic cancer — and reduces colon cancer risk by about 16%.

This super nutrient is fiber.

Fiber and Blood Sugar

Dietary fiber slows the absorption of blood sugar and is associated with 16% less diabetes.

Fiber and Brain Health

Research indicates that people who ate 18 grams of fiber or more per day had a 26% lower risk of Alzheimer’s disease compared to those who ate less than 10 grams per day.

Are You Getting Enough?

The typical American eats only about 10–15 grams of fiber per day. Women should aim for about 25 grams per day, and men around 35 grams per day.

Best Sources of Fiber

• Beans and lentils: 11–15 grams per cup
• Whole grains: 3.5–6 grams per cooked cup
• Fruit: 3–5 grams per cup
• Vegetables: roughly 3–10 grams per cup

For a full list of 20 high-fiber foods, 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:

• NIH/PubMed — Dietary Fiber Intake and Cardiovascular Mortality
• NIH/PubMed — Fiber Intake and Alzheimer’s Disease Risk
• NIH/NIDDK — Fiber and Diabetes Prevention

Aging is a combination of oxidation, inflammation, and DNA damage. These seven foods can help slow — or even help reverse — that process.

1. Citrus Fruit

High in vitamin C, which supports collagen repair for healthy skin, and limonene, which helps protect DNA.

2. Blueberries

Rich in anthocyanins, which are anti-inflammatory and help protect nerves and the brain.

3. Prunes

Contain beta-cryptoxanthin, which helps protect the skin.

4. Broccoli

Contains sulforaphane and beta-carotene, both powerful antioxidants that support healthy cell function.

5. Kiwifruit

Loaded with quercetin and fisetin, both of which help protect DNA and skin.

6. Avocados

Provide healthy fats along with the antioxidants zeaxanthin and lutein.

7. Chocolate

The pleasant surprise — dark chocolate contains polyphenols known to help reduce skin wrinkling.

For a list of 15 more anti-aging foods, 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:

• NIH/PubMed — Anthocyanins and Neuroprotection
• NIH/PubMed — Dietary Polyphenols and Skin Aging
• NIH/NCCIH — Antioxidants and Health

Before starting metformin for diabetes — or if you’re already taking it — there’s a natural compound worth discussing with your doctor.

Ask your doctor if they know about berberine, an herbal compound derived from barberry. Research suggests it may be just as effective as metformin for blood sugar control, may help manage cholesterol, and appears to be gentler on the kidneys.

What the Research Shows

In a clinical trial involving people with newly diagnosed diabetes, participants given 500 mg of berberine three times a day for three months experienced a decrease in blood sugar comparable to that produced by metformin. Hemoglobin A1c levels dropped from 9.5 to 7.5 over the course of the study.

An Important Note

This isn’t a recommendation to stop or replace any prescribed medication on your own. Metformin is a well-established, effective treatment, and any changes to your diabetes management should be made only in consultation with your doctor. But if you’re curious about natural options — or looking for something that may be gentler on the kidneys — berberine is worth bringing up at your next appointment.

For more tips on natural blood sugar control, 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:

• Journal of Metabolism — Berberine vs. Metformin: Comparative Clinical Trial
• NIH/PubMed — Berberine and Glycemic Control in Type 2 Diabetes
• NIH/NCCIH — Berberine: Uses and Safety

Most people see green salads as something that helps with weight loss — and why not? There are just around 17 calories in a 3.5-ounce serving of salad greens. The problem isn’t the greens. It’s what people put on top of them.

Salad dressings can increase the calorie count of a salad eightfold or more. Here’s what’s in just two tablespoons of common dressings:

• Thousand Island dressing: 114 calories
• Ranch dressing: 129 calories
• Olive oil vinaigrette: 144 calories
• French dressing: 146 calories

And many people use more than two tablespoons on a single salad. Done consistently over time, this can meaningfully contribute to weight gain — turning what feels like a “diet food” into a hidden source of excess calories.

A Better Choice

Two of my own dressings — Low-Fat Thousand Island Dressing and Dijon Vinaigrette — both come in under 20 calories per serving, giving you all the flavor without the calorie load. Both recipes are included in my free eBook, Health Secrets.

Download it at peacediet.org for these recipes and more tips on natural health.

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:

• USDA FoodData Central — Salad Dressing Nutritional Values
• NIH/PubMed — Caloric Density of Condiments and Weight Management
• Harvard Health — Healthy Salad Building

Getting healthy, reversing diabetes and high blood pressure, and losing weight naturally all start with how you balance what’s on your plate. Here’s the simple formula I use with my patients on a plant-based diet.

⅓ Whole Grains

One-third of your plate should be whole grain — full of fiber, B-complex vitamins, vitamin E, and some protein.

⅓ Vegetables

Another third should be vegetables, which provide additional fiber along with vitamins, minerals, and antioxidants.

⅙ Legumes and Beans

Roughly one-sixth of your plate should be legumes and beans, for protein and fiber.

⅙ Whole, Colorful Fruit

The final sixth should be whole, colorful fruit — full of vitamins, minerals, and antioxidants.

This simple breakdown — the Peace Plate — gives you a balanced, satisfying meal built on whole plant foods, without needing to count calories or track individual nutrients.

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:

• NIH/NIDDK — Plant-Based Diets and Diabetes Management
• Harvard Health — The Healthy Eating Plate
• NIH/PubMed — Whole Food Plant-Based Diets and Blood Pressure Outcomes

Most people don’t know this one fact about their liver — but understanding it is the key to understanding how to fix fatty liver disease.

Every nutrient absorbed in your gut — from the stomach, small intestine, and large intestine — passes through the portal vein into the liver first. The liver processes and detoxifies everything before it’s sent throughout the rest of the body.

This means when you consistently take in refined, calorie-dense foods — added sugar, added oils, fried food, alcohol, and white flour — all of that gets funneled directly into the liver first. Over time, the liver becomes overloaded. Unable to process and clear all of those excess calories, it starts storing them as fat cells within the liver itself. That’s how fatty liver disease develops.

Understanding this mechanism reframes the whole approach to fixing fatty liver disease: it’s not just about “eating healthier” in a general sense — it’s about reducing the specific load of refined, concentrated calories that the liver has to process every single day.

For a full 7-step process on clearing fatty liver naturally, 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:

• NIH/NIDDK — Definition & Facts of NAFLD
• NIH/PubMed — Portal Vein Nutrient Delivery and Hepatic Lipid Metabolism
• CDC — Liver Disease Basics

Acid reflux and heartburn are among the most common digestive complaints — and often, the underlying causes can be addressed naturally through diet. Here are five approaches I use to routinely help patients improve acid reflux.

1. Chew Thoroughly

Chewing induces saliva, which is alkaline and helps neutralize stomach acid.

2. Eat More Vegetables

Most vegetables are alkaline themselves, which helps neutralize excess stomach acid.

3. Eat More Fiber

Fiber from vegetables, whole grains, and beans dilutes stomach acid and helps protect the esophagus and stomach. It also provides prebiotics that support healthy gut flora.

4. Reduce Fat Intake

Studies show that the less fat in a meal, the less likely you are to experience heartburn.

5. Favor Plant-Based Protein

Research shows fewer reflux episodes occur with plant-based protein compared to animal (“flesh”) protein.

With these approaches, acid reflux can often improve naturally — no dramatic changes required, just consistent, mindful shifts in how and what you eat.

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:

• NIH/NIDDK — Acid Reflux (GER & GERD) in Adults
• NIH/PubMed — Dietary Fat Intake and Gastroesophageal Reflux Symptoms
• NIH/PubMed — Plant-Based vs. Animal Protein and Reflux Episodes

A viewer recently asked: does apigenin help lower inflammatory markers?

The answer is yes — apigenin should help lower inflammatory markers because it has anti-inflammatory properties.

Apigenin is a flavonoid found in foods like parsley, celery, chamomile, and thyme. For a deeper look at how it — and other nutrients — support the body’s inflammatory response, take a look at foods that help control inflammation, or download the free eBook Health Secrets, which includes a full list of anti-inflammatory nutrients.

For readers who want to go further, the chapter on inflammation in the full-length book The Peace Diet: How to Reverse Obesity, Aging, and Disease offers a more complete discussion, available on Amazon.

Have a question of your own? Send it in — Dr. Shintani may answer it in an upcoming post.

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:

• NIH/PubMed — Apigenin: Anti-Inflammatory Mechanisms and Dietary Sources
• NIH/NCCIH — Flavonoids and Inflammation

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