Yes, whole foods are good for your health. But maybe even better than you imagined. A Swedish study has concluded that a "Stone Age" diet is great for the health and could even prevent Type 2 diabetes. So what did people eat in the dark depths of prehistory? Well, a variety of foods, but nearly all of it was high in fiber, low in fat, fresh, and nearly unprocessed.

Scientists took a small group of fourteen glucose intolerant heart patients and put them on the diet of a lifetime: lean meat, fish, fruits, vegetables and nuts. This, it is assumed, is the sort of diet consumed by our Stone Age ancestors - hunter gatherers who lived around 70,000 years ago, long before the emergence of agriculture. Meanwhile, another group of patients with similar health issues were put on a supposedly healthy "Mediterranean diet" rich in whole grains, dairy, fruits and vegies, and unsaturated fats. Well, you guessed it. After twelve weeks, the researchers found those on the Stone Age diet had much more stable blood sugar levels and were better able to process carbohydrates without such major blood sugar fluctuations. In fact, all the Stone Age patients had normal blood glucose levels by the end of the study and also dropped a few pounds too. Those on the Mediterranean diet, however, experienced hardly any changes at all.

Admittedly, this is a very small-scale study. But the results are interesting nevertheless, and, I'd wager, not a huge shock to well-informed diabetics who understand the importance of curbing carb intake for better health. On the other hand, I was interested to note that the author of the study, Dr. Staffan Lindeberg, played down the "carb as culprit" angle, and instead emphasized the following simple rule for better health: avoid modern, processed foods.

When The Diet Channel reviewed Fiber 35, they took the diplomatic approach, citing good and not so good advice. Good advice including: get plenty of soluble and insoluble fiber from fruits, vegetables, and whole grains, eat reasonable portions, and exercise. The problem is that this excellent, evidence-based message is buried in hyperbolic language and some superfluous advice.

Fiber 35 emphasizes the mechanisms by which fiber and fiber-containing foods can help improve disease markers (cholesterol, blood sugar, and immunity), while helping to control weight and appetite. A concept enjoying heavy rotation and loose interpretations nowadays is the subject of toxins. Fiber 35 claims that toxins are relieved by eating fiber -- 35 grams a day or more. Fat is addressed as being relatively inactive from a metabolic standpoint. However there is emerging research (not addressed in Fiber 35) demonstrating that fat is active to the point of a separate hormone targeting the metabolic response. As the diabetic community grows, the day will soon arrive when local CVS and Walgreens pharmacies carry the next endocrine simulating prescription.

Until that day arrives (and I continue to pray that capitalistic affairs of Big Pharma slow down like the alimentary canal without a trace of fiber) - look toward Mother Nature for the most organic answer to our metabolic quagmire. Thanks to Brenda Watson for Fiber 35 and The Diet Channel for their comprehensive review. To read the full article, click here.

It's not an oxymoron -- it's quite possible to control the rise of blood sugar with the foods you eat. This does not entail culinary tomfoolery, skipping meals or any shenanigans you ordinarily would expect from a quick fix. Many of these tips come from a fully certified dietician, Joy Bauer.

Joy suggests pairing every meal with a lean protein. Protein helps slow the absorption of carbohydrates, so include lean red meat, skinless turkey and chicken, egg whites, seafood, legumes or tofu with every meal. She also suggests you choose blood-sugar friendly carbs, such as those higher in fiber. Fiber is that part of the food that we cannot break down and absorb. As Americans looked for convenience, many people turned to processed foods and away from the fresh vegetables and fruits that could provide adequate fiber, which also slowed the absorption of sugar into the blood stream. If you must eat pasta -- cook your pasta al dente. The more pasta cooks, the more starch breaks down, making it easier and quicker to digest (thus, raising blood sugar faster). For those of you who are willing to give it a try, checkout Dreamfields pasta. It has only 5 grams of digestible carbs per serving and 5 grams of fiber.

Focus as much as possible on the fiber-rich foods. Joy suggests eating more legumes. This is accomplished by adding chickpeas to salads and stir-fry's, kidney beans to chili, and lentils to soups, or pureeing beans to make dips. One more little tip to reduce the sugar shock into the body: add acid to your meals! Vinegar, yogurt and lemon can each slow blood sugar response. Enjoy vinaigrette on salad, yogurt with fresh fruit, or fresh lemon juice on vegetables. If you'd rather eat your fiber in a good old fashioned muffin, check out Miracle Muffins. Just add water and bake. With approximately 100 calories per muffin and over 6 grams of fiber you can't go wrong. Bon appétit, everybody!

There's always debate over whether or not fruit should be eaten with regularity by people with diabetes. The high natural sugar content makes this debate understandable, although people from each camp can make a convincing argument.

But, one thing that both groups can agree on is the fact that vegetables should find a way onto everyone's plate. While baked potatoes and corn are probably best left off said plate (due to their own high sugar content), there are a variety of other veggies that are great to indulge in. As a matter of fact, variety may actually trump quantity.

Colorado State University researchers found that, despite eating one less serving daily, people who consumed a wider array of vegetables experienced more health benefits than those who chose from a smaller assortment. The source behind these benefits come from phytochemicals, compounds that guard cells against free radical damage. By eating a wider assortment of vegetables, people had a better chance of consuming a greater amount of protective phytochemicals.

A new survey reveals that most people prefer to treat diabetes by changing their diets, rather than using medicines.

According to a survey of 1,022 adults (515 women and 507 men), 69% of Americans would prefer to try a dietary approach, whereas only 21% preferred treating diabetes with medicines. The survey reinforces results from clinical research on diabetes, which has consistently found that people with diabetes adapt well to low-fat vegetarian diets and gain important health benefits. A dietary approach to diabetes based on scientific research shows that a low-fat vegan diet can lower high blood sugar levels three times more effectively than oral medications.

Among the results: women are even more likely than men to prefer food changes over pills. People with more education and higher incomes were especially likely to favor a diet approach. For the financially savvy - this makes a lot of sense. You MUST buy food. You might as well buy healthier foods and curtail your Rx costs. Furthermore, Americans aged 45 to 64 were more enthusiastic about diet changes, compared with older Americans. I'll bet it's the convenience factor. A little less medication, a little more supper, please. The most pill-happy generation was the 18- to 24-year-olds. Don't look at me like that - I'm 28 and favor the flavor over medication, any day. Bon appetit!