HealthBeat News

Category: Nutrition and Health

  • Eggs As Bad As Smoking: Really?

    Sensational Headline Says Eating Eggs Is “Almost” As Dangerous As Smoking. So, What’s The Truth?

     

    Dr. Myatt answers patient questions – with a forward by Nurse Mark

     

    It seems that a Canadian researcher and professor at the University of Western Ontario by the name of Dr. John David Spence is once again enjoying a few minutes basking in the glow of media attention. In a press release titled “Research finds egg yolks almost as bad as smoking” which discusses a research article by Spence and co-researchers Jenkins and Davignon titled “Egg yolk consumption and carotid plaque” the doctor continues his long-standing crusade against cholesterol, eggs, and egg yolks in particular with a retrospective study that asked participants to remember how many eggs they ate and how many cigarettes they smoked in past years.

    It is no surprise that the press worldwide has seized upon this rather dramatic headline and parroted it in sensational article after sensational article, panicking their readers and leading a number of our HealthBeat News readers to write us to ask for the truth.

    One of those who wrote is a university professor, scientist, and doctor who is also a patient of Dr. Myatt. Since his diet is now The Myatt Diet and liberally includes eggs he was concerned that there might be any basis to this research.

    Here is Dr. Myatt’s answer to Dr. Keith:

     

    Let’s look at this “study.” It wasn’t an intervention study, it was a retrospective, “questionnaire” study.

    That means it is in the same category as “The Rooster Crowing Brings the Sun Up.” Please read here to remind yourself how this works. This is an excellent article if I do say so myself.

    Secondly, other variables were not examined. Do egg yolks really cause atherosclerosis in people consuming a low-carb diet? We don’t know if the remainder of diet composition makes a difference because that wasn’t looked at. Even the authors of the paper you cite state, “this hypothesis should be tested in a prospective study with more detailed information about diet, and other possible confounders such as exercise and waist circumference,” meaning other variables can cloud the issue.

    I submit to you that the remainder of the diet makes a HUGE difference as to whether or not egg yolks or other cholesterol-containing foods have a deleterious effect.

    Fats and cholesterol are not problem foods. They only become so when the diet is high in carbs. It is actually the carbs that are inflammatory and atherogenic. (1-4)

    There’s been a lot of wrong things said about fats including saturated fats.

    The “dietary cholesterol causes high cholesterol” debate is in serious question because the data which “support” this position are inconclusive, spotty and with much conflicting evidence. Read “Saturated Fats: Another Big Fat Lie” to learn more.

    Finally, and not least of all, I have been using a low-carb diet with patients for 23 years now, which has given me the opportunity to observe how health changes including cardio risk factors, diabetes and even cancer. These things always get better when the diet is followed correctly. (Some people claim they are following the diet but an examination of a diet diary can reveal that they are cheating enough so as to be “not doing it”.)

    Remember, for any question, you will find published studies on both sides of an issue. There is almost never “black and white” in medicine or in anything else. So one must consider the preponderance of evidence, and how well-done and interpreted the studies are, and if the researchers had any bias, etc. etc. Just because you find one contrary study about eggs does NOT a “smoking gun” make!

    In case you want to see some evidence on the other side of the equation, here are just a few of the many scientific studies which show that low-carb diets –which typically include eggs “ad libitum” — prevent atherosclerosis and high-carb diets promote atherosclerosis. (see references 4-15)

    And with this current defamation of eggs yolk, I must defend their honor. Egg yolks are chock-full of  “super nutrients” including:

    • lutein and zeaxanthin: two carotenoids which help protect the eyes from cataracts and macular degeneration.
    • choline: a B-vitamin-like essential nutrient needed for structural integrity, cell-signaling and acetylcholine synthesis. Choline is a major source of methyl groups which are are required for liver function, cellular replication, and detoxification reactions.
    • lecithin / phosphatidyl choline: needed for cell membrane integrity and intracellular communication
    • essential fatty acids, vitamins A, E, D, and K, calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, and panthothenic acid

    Anything else I can clarify for you today? If not, go eat an egg…!!!

    In Health,
    Dr. Myatt

    References

    1.) Torres-Gonzalez M, Shrestha S, Sharman M, Freake HC, Volek JS, Fernandez ML.
    Carbohydrate restriction alters hepatic cholesterol metabolism in guinea pigs fed a hypercholesterolemic diet. J Nutr. 2007 Oct;137(10):2219-23. [Dr. Myatt’s Note: I’m not ordinarily impressed with animal studies but guinea pigs do not produce endogenous vitamin C and neither do humans, making them one of the best experimental animals for human research.]
    2.) Kopp W. The atherogenic potential of dietary carbohydrate.Prev Med. 2006 May;42(5):336-42. Epub 2006 Mar 15.
    3.) Faghihnia N, Tsimikas S, Miller ER, Witztum JL, Krauss RM. Changes in lipoprotein(a), oxidized phospholipids, and LDL subclasses with a low-fat high-carbohydrate diet. J Lipid Res. 2010 Nov;51(11):3324-30. Epub 2010 Aug 16.
    4.) Wood RJ. Effect of dietary carbohydrate restriction with and without weight loss on atherogenic dyslipidemia. Nutr Rev. 2006 Dec;64(12):539-45.
    5.) Feinman RD, Volek JS. Low carbohydrate diets improve atherogenic dyslipidemia even in the absence of weight loss. Nutr Metab (Lond). 2006 Jun 21;3:24.
    6.) Leite JO, DeOgburn R, Ratliff J, Su R, Smyth JA, Volek JS, McGrane MM, Dardik A, Fernandez ML. Low-carbohydrate diets reduce lipid accumulation and arterial inflammation in guinea pigs fed a high-cholesterol diet. Atherosclerosis. 2010 Apr;209(2):442-8. Epub 2009 Oct 12. [Dr. Myatt’s Note: I’m not ordinarily impressed with animal studies but guinea pigs do not produce endogenous vitamin C and neither do humans, making them one of the best experimental animals for beginning human research.]
    7.) Westman EC, Feinman RD, Mavropoulos JC, Vernon MC, Volek JS, Wortman JA, Yancy WS, Phinney SD. Low-carbohydrate nutrition and metabolism. Am J Clin Nutr. 2007 Aug;86(2):276-84.
    8.) Volek JS, Fernandez ML, Feinman RD, Phinney SD. Dietary carbohydrate restriction induces a unique metabolic state positively affecting atherogenic dyslipidemia, fatty acid partitioning, and metabolic syndrome. Prog Lipid Res. 2008 Sep;47(5):307-18. Epub 2008 Mar 15.
    9.) Adam-Perrot A, Clifton P, Brouns F. Low-carbohydrate diets: nutritional and physiological aspects. Obes Rev. 2006 Feb;7(1):49-58.
    10.) Brehm BJ, Seeley RJ, Daniels SR, D’Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003 Apr;88(4):1617-23.
    11.) Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007 Mar 7;297(9):969-77.
    12.) Grieb P, Klapcinska B, Smol E, Pilis T, Pilis W, Sadowska-Krepa E, Sobczak A, Bartoszewicz Z, Nauman J, Stanczak K, Langfort J. Long-term consumption of a carbohydrate-restricted diet does not induce deleterious metabolic effects. Nutr Res. 2008 Dec;28(12):825-33.
    13.) Kim JY, Yang YH, Kim CN, Lee CE, Kim KI. Effects of very-low-carbohydrate (horsemeat- or beef-based) diets and restricted feeding on weight gain, feed and energy efficiency, as well as serum levels of cholesterol, triacylglycerol, glucose, insulin and ketone bodies in adult rats. Ann Nutr Metab. 2008;53(3-4):260-7. Epub 2009 Jan 9.
    14.) Seshadri P, Samaha FF, Stern L, Chicano KL, Daily DA, Iqbal N. Free fatty acids, insulin resistance, and corrected qt intervals in morbid obesity: effect of weight loss during 6 months with differing dietary interventions. Endocr Pract. 2005 Jul-Aug;11(4):234-9.
    15.) Yancy WS Jr, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77.

  • Diets – What Are They Good For?

    Why Do We Go To All The Trouble And Effort To “Diet”?

     

    Part 2 In A Series By Nurse Mark

     

    In our first “Diet” article we saw that:

    • Everyone is on a “diet” of some sort
    • Some “diets” are followed for moral reasons, others for medical reasons.
    • The food intake of our “diet” provides us with energy – measured as “calories”
    • Of the three food types that we consume for energy, only two are “essential” to life (pop quiz: which two?)

    And now we’ll look at some common physical conditions and how those conditions affect our dietary needs. Next, we’ll look at some of the more trendy or popular diets with some thoughts on their strengths, weaknesses, and even dangers. We’ll also look at vitamins, minerals, and micronutrients to see how and where they fit into the dietary picture. Finally, we’ll look at how to put all this knowledge together and look at Nutrition Facts Boxes on foods so that we can make better dietary decisions.

    Some of the physical or medical conditions that cause people to alter, modify, manage, or otherwise control their food intake include:

    • Obesity
    • Cardiovascular disease – including hypercholesterolemia (high cholesterol) and hypertension (high blood pressure)
    • Food allergies, sensitivities, and intolerance
    • People with inherited metabolic disorders, such as PKU and Homocystinuria or with kidney or liver disease may be prescribed a low protein diet.
    • Neurological disorders such as epilepsy, ALS, bipolar disorder, depression, autism, and more often respond dramatically to dietary changes.
    • Diabetes
    • Cancer
    • Weight gain may be desired for any number of reasons from increased athletic performance to recovery from illness to pregnancy.

    Let’s look at these a little more closely, and at some of the dietary strategies that are proposed for each.

    Obesity and overweight are the first condition that most people think of when they hear the word “diet.”  In it’s most basic terms, overweight and obesity is a result of consuming more energy (food) than the body requires. The excess is stored as fat, an evolutionary adaptation that allowed early man to survive lean times. In today’s context however things are not so simple.

    We have access to foods that are far more calorie-dense than our distant ancestors could dream of – in the form of sugars and other concentrated carbohydrates. Because these foods tend to have less nutritive value than some other, healthier choices, many obese and overweight persons are actually malnourished – lacking in fats, proteins, and micronutrients such as vitamins and minerals. They get enough calories to make them fat but not enough nutrients to make them healthy or satiated.

    Here is an essential truth: All “reducing diets” are calorie restriction diets – the differences between the multitude of diets available is in which of the calorie-containing macronutrients are restricted.

    Most (if not all) of the diet plans that win approval of the conventional medical establishment favor some restriction of all three macronutrients – fats, proteins and carbohydrates – usually with special attention given to reducing fats and animal-based proteins while increasing the intake of fruits, vegetables, and “good” carbohydrates such as whole grains and fibers. Not surprisingly, these diets tend to be hardest to adhere to since they rely on deprivation – meal servings must be smaller and thus less satisfying. Ornish is one popular example of this type of diet.

    Others diets reduce caloric intake by restricting carbohydrates while allowing nearly unlimited proteins and fats. While they do not initially seem to be diets of deprivation many people find that they crave carbohydrates such as breads and starches and sweets and complain that the diets are “boring” and “monotonous” because of that. While the nearly unlimited allowances of fats and animal protein make diets like the Atkins diet satisfying and nutritionally complete the restriction of sweets and carbohydrates can lead to dissatisfaction and surprisingly, excessive protein intake can result in weight (fat) gain through gluconeogenesis – effectively undermining the dieters efforts.

    A variety of other weight loss diets all promote themselves as being the best and range from mixed macronutrient diets relying on portion control such as The South Beach Diet to radical fasts and semi fasting diets that rely on near complete food deprivation such as grapefruit or cabbage soup or water fast schemes. There are also diet plans that rely on “gimmicks” such as the HCG diet which uses injections of small doses of HCG (Human Chorionic Gonadotropin) as an adjunct to a very low calorie deprivation diet plan, or the various commercial diets that rely on special prepackaged foods or “meal replacements.”

    All potential weight-loss diets must be evaluated on their nutritional completeness, for any diet that lacks in essential nutrients has the potential to cause significant malnutrition and ill health and can lead to rebound weight gain.

    Cardiovascular disease, including high blood pressure and high cholesterol, is another condition for which conventional medical wisdom will prescribe diets – usually low-fat, low-salt, low protein, and high in “low glycemic index” carbohydrates, along with the usual mantra of “more fresh fruit and vegetables.” Unfortunately these conventional recommendations usually do little more than make the dieter miserable, and often make the medical condition worse.

    While diets like the Pritikin and Ornish have some success if very carefully adhered to there is evidence that a Very Low Carbohydrate diet that allows adequate fat and protein can be highly effective and easier to stick with. Cholesterol control is paradoxically easier to achieve on a diet of adequate fats and protein and restricted carbohydrates than by attempts to limit dietary cholesterol – since the liver is quite effective at creating this vital substance de novo (from new, or by itself). Blood pressure control becomes much easier when carbohydrates are limited – salt limitation is effective in only a small percentage of patients and carbohydrates cause as much or more water retention than salt.

    Diabetes and “Metabolic Syndrome” diets as prescribed by conventional medical and dietetic practitioners tend to look very much like conventional weight loss and conventional cardiovascular diets – that is, the standard recommendation as promoted by the A.D.A. (American Diabetes Association) and others is usually low-fat, low-salt, low animal protein, and high in “low glycemic index” carbohydrates, along with the usual “more fresh fruit and vegetables.”

    Because these diets tend to be carbohydrate based, dieters have difficulty actually reversing the condition and the best that can be hoped for is usually “stabilization” of blood sugar levels at some arbitrary (and achievable) level so as to allow for safe administration of hypoglycemic drugs or even insulin – based on frequent blood sugar level testing.

    Though still actively discouraged by most conventional dieticians and medical practitioners, the Very Low Carbohydrate (VLCD) diet is well-proven to reverse type II diabetes safely and quickly and is beginning to find some support among practitioners who are willing to look outside of the standard A.D.A. dietary protocols.

    Cancer is a word that terrifies most people, and for every diagnosis of cancer there are dozens of well-meaning family, friends, neighbors, co-workers, and casual acquaintances who all seem to have a theory about the best diet for the disease, and are insistent that the sufferer should “give it a try.”

    Most conventional medical practitioners on the other hand are loathe to concede that diet could play much, if any role in cancer. Other than the standard mantra of “eat more fresh fruit and vegetables” the usual conventional dietary recommendations center around preventing any weight loss during the course of the disease. To this end, high carbohydrate foods and supplements such as Ensure drinks are usually recommended.

    There is also a massive amount of conflicting and often confusing diet advice for cancer on the internet and patients can become overwhelmed, flitting from one promising dietary protocol to another in their search for the curative answer. Much of this advice is based on legend, “common sense” armchair theory, or testimonial rather than science and most of it is wrong – even harmful.

    Even cancer diet advice that is based on science and clinical trial must be evaluated carefully since cancer is not one single disease and the best diet for one cancer may not be appropriate for another.

    Long-dismissed by conventional dietary wisdom as “dangerous,” a ketogenic diet is beginning to find acceptance among more open-minded cancer treatment practitioners. Treatment successes with a Ketogenic diet are often nothing short of spectacular, and medical researchers are beginning to take notice of this dietary strategy that targets a metabolic weakness of most cancer cells.

    Dr. Myatt has been using the Ketogenic diet successfully in her practice for many years and considers it to be an indispensable tool in the treatment of cancer. She has written and teaches on the use of it for many conditions including cancer – more information can be found here: Dietary Ketosis In The Treatment of Solid Tissue Malignancy

    Food allergies, sensitivities, and intolerance are the subject of almost as many special dietary strategies as is cancer, and results that are just as varied.

    Some conditions, like celiac disease are straight-forward: A diet which avoids the protein gluten which is found in barley, rye and wheat is the accepted treatment. For someone with celiac-like symptoms, confirmatory testing can be performed quickly and easily at home with a Celiac / Gluten-Gliaden Sensitivity Panel .

    Other complaints are less cut-and-dried and without extensive testing to determine the true cause of a food-caused gastrointestinal upset sufferers can spend years, even decades in pursuit of an offending food. What seems to cause an allergic reaction at one meal may or may not be the true culprit, and many people deprive themselves of important nutrition by eliminating one food after another from their diet. For these people food allergy and sensitivity testing can save untold misery. Performed at home, a Food Intolerance Profile can provide valuable answers quickly and easily.

    It is also worth remembering that not all “allergies” and “intolerances” are permanent. With careful management intestinal complaints that are sometimes incorrectly attributed to “allergies” can be made to go away and never return.

    Neurological disorders such as epilepsy, ALS, bipolar disorder, depression, autism can all be addressed with diet. Some of the diets, such as the Ketogenic diet for childhood epilepsy have a long and successful history of use (prior to falling into disfavor with the introduction of “anti-seizure” drugs) while other diets claim success by reducing sugars and simple carbohydrates, eliminating food preservatives, colorings, and other synthetic additives, or avoiding stimulants such as caffeine.

    While diet is not well accepted as being a factor in ADD/ADHD by conventional medicine there are legions of mothers of hyperactive children who will disagree and who have excellent results with variations of low carbohydrate diets. Others have found that food allergies play a significant role in abnormal behaviors. In children the Food Intolerance Profile can help isolate food allergies that may be causing behavioral problems.

    While depression is acknowledged by conventional medicine to be a result of certain forms of malnutrition, is rarely addressed through diet by conventional practitioners who rely instead on drug treatments. Bipolar disorder, anxiety disorders, alcoholism, and a variety of other neurological and psychiatric disorders have been successfully addressed with diet, especially low-carbohydrate diets rich in essential fatty acids which serve as precursors to vital neurotransmitters.

    Pregnancy and weight gain are also reasons for manipulating diet – with athletes and body-builders seeking to improve endurance and build muscle mass, and women in pregnancy following the old adage that they are “eating for two.” Recovery from illness or injury often involves weight restoration as well.

    Conventional dietary advice for all these circumstances is usually to follow a diet rich in carbohydrates. This usually does have the effect of rapidly adding weight, but the weight gain is usually that of fluid and fat mass rather than healthy lean muscle. Remember, the body requires protein to build muscle – not carbohydrates. Carbohydrates are useful as a source of energy but contribute nothing more than that. Essential fatty acids and essential amino acids are required in abundance if any tissue building is to be done.

    The stated requirements for increased dietary intake during pregnancy vary from source to source – each “expert” having a slightly different opinion. An overall energy increase of from 200 to 300 Kcal is usually recommended, but mostly during the last trimester of pregnancy.

    Proteins (essential amino acids) must be available in abundance to provide for the formation of a healthy placenta and fetus and to prevent sacrifice of maternal protein (muscle mass) to the developing fetus.

    Essential fatty acids play a vital role in many functions both maternal and fetal. Omega-3 fatty acids increase blood flow to reproductive organs and help regulate reproductive hormones. Consumption is also known to help prevent premature delivery and low birth weight. Other essential fatty acids play a role in brain and nervous system development.

    In addition to increased intakes of the essential macronutrients (fats and proteins) micronutrients must be adequate or fetal development and health will suffer. Folate is one of the better known of the micronutrients since a deficiency can lead to neural tube defects and other serious problems.

    Inflammation reduction is often given as a reason for following special diet regimens. An anti inflammation diet usually restricts refined carbohydrates – foods that elevate insulin and glucose levels, and raise levels of pro-inflammatory cytokines (chemical messengers). Also restricted are Omega 6 fatty acids which are inflammatory. Omega 3 and Omega 9 fatty acids as found in fish oil and olive oil are anti inflammatory and are encouraged. Fresh fruits and vegetables are encouraged for their inflammation-reducing antioxidants and organically raised meats and eggs are encouraged as protein sources. Trans fats are highly inflammatory and are prohibited in this diet. Anti inflammatory herbs and spices such as oregano, rosemary, ginger, turmeric and green tea contain bioflavonoids and polyphenols which reduce inflammation and limit the production of free radicals. Also, remember that any food that causes an allergic or intolerance reaction will be causing inflammation too – so Food Intolerance Profile testing for allergens is very helpful.

    In Summary…

    • Everyone is on a “diet” of some sort (since diet means “way of life”)
    • Some “diets” are followed for moral reasons, others for medical reasons.
    • The food intake of our “diet” provides us with energy – measured as “calories”
    • Of the three food types that we consume for energy, only two are “essential” to life (proteins and fats)
    • Almost every medical condition will respond to changes in dietary intake – many responding dramatically
    • Conventional doctors and dieticians tend to favor diets low in fats and animal proteins and higher in “good” carbohydrates, even though proof for this is scant and conflicting
    • A growing number of practitioners are recognizing that traditional dietary advice may be flawed and that diets that feature lowered carbohydrate intake and increased protein and fats are safe and highly effective for many conditions
    • While fats and proteins are essential nutrients, carbohydrates are not – and they contribute to inflammation
    • Food allergies are common, but not necessarily life-long

    Next, we’ll look at some of the more trendy or popular diets with some thoughts on their strengths, weaknesses, and even dangers. We’ll also look at vitamins, minerals, and micronutrients to see how and where they fit into the dietary picture. Finally, we’ll look at how to put all this knowledge together and look at Nutrition Facts Boxes on foods so that we can make better dietary decisions.

     

    References

    1. Zhao Z, Lange DJ , Voustianiouk A, et al. A ketogenic diet as a potential novel therapeutic intervention in amyotrophic lateral sclerosis.BMC Neuroscience 2006, 7:29. (PMID 16584562).
    2. Ketogenic diet to be tested in adults with ALS Medicalpost.com, May 2, 2006
    3. Application of a ketogenic diet in children with autistic behavior: pilot study J Child Neurol. 2003 Feb;18(2):113-8, PMID: 12693778
    4. Ketogenic diet in bipolar illness PMID: 12047499
    5. The ketogenic diet may have mood-stabilizing properties PMID: 11918434
    6. A low-carbohydrate, ketogenic diet to treat type 2 diabetes Nutrition & Metabolism, 1 December 2005
    7. Can a High-Fat Diet Beat Cancer? Time magazine, Sep. 17, 2007
    8. Calorie-restricted diet can fight against cancer? Published in the October 4, 2007 Edition of The Heights
    9. Williamson CS (2006). “Nutrition in pregnancy”. British Nutrition Foundation 31: 28–59.
    10. Leite JO, DeOgburn R, Ratliff J, Su R, Smyth JA, Volek JS, McGrane MM, Dardik A, Fernandez ML. Low-carbohydrate diets reduce lipid accumulation and arterial inflammation in guinea pigs fed a high-cholesterol diet. Atherosclerosis. 2010 Apr;209(2):442-8. Epub 2009 Oct 12

  • Diets – What Is Your Diet?

    What’s In A Diet?

     

    A Multi-Installment Article By Nurse Mark

     

    For that matter, what is a “diet”?

    The word “diet” comes, via the Old French word diete and Latin word diaeta, from the Greek word díaita which translates to ‘mode of life’. So, in it’s most basic terms, your “diet” is just the way you live – including what you eat and how you eat it and what you do between the times that you eat.

    Some people just eat – they don’t think about it or worry about it, they just eat when they are hungry and stop eating when they are full (or when the food is gone.) They may be healthy, or not. They may be thin or normal weight or fat. For these people “diet” is not something that they associate with health or even think about – it’s just the way they are.

    At the other end of the spectrum are the people who are obsessed with food in one way or another: these are the people who are compulsive overeaters, or are anorexic, or bulimic or have other harmful food-related beliefs or practices. For these folks their way of life – their diet – is harmful to their health.

    The rest of us fall somewhere in between those two extremes.

    Most of us range anywhere from being vaguely aware that diet and health are connected to being actively involved in modifying and hopefully improving our health with conscious and deliberate efforts to change our food intake patterns.

    For most of us though the term “diet” doesn’t really mean “way of life” – it just means “way of eating.”

    There are also those for whom “diet” means their choices are influenced by their religious, spiritual or philosophical beliefs. Kosher, Halal, vegan, and others follow diets directed more by belief and philosophy than by science or biochemistry. There are even adherents of a dietary philosophy called Breatharianism who claim to be able to derive all the sustenance they need for life through the air they breathe and from sunlight. Not surprisingly, the followers of this rather extreme diet are prone to either “cheat” by eating solid food or to die of starvation – doing both with some regularity.

    Why do people diet?

    Let’s be honest – in today’s usage the term “diet” has come to have one common meaning. That is, to somehow reduce food intake to produce a loss of body fat.

    Oh sure, there are plenty of folks out there who have other food-related goals – athletes, celiacs, diabetics, people with food-related allergies, and so on. But most of us equate the term “diet” to “deprivation” and instinctively understand that “diet” means “things that you would like to eat but can’t because…(insert reason here: overweight, diabetic, allergic, etc.)”

    Therapeutic Diets

    Plenty of “dieters” follow regimens that restrict or promote certain foods or nutrients in order to achieve specific health goals. Some of these regimens are based on solid science and nutritional biochemistry, while others are based more on legend, rumor, marketing, Hollywood starlet testimonials, and so on.

    There are plenty of sound medical reasons for altering one’s food intake patterns. Some examples include (in no particular order):

    • Weight loss – the granddaddy of all reasons to alter food intake patterns, most popular weight loss diets involve portion control and / or calorie-counting (i.e. food deprivation,) consumption of “good carbs,” fat restriction, and other questionable dietary practices.
    • Control of epilepsy – a strategy dating back to the 19th century that was very successful in controlling epilepsy in children involved a very high fat, low carbohydrate, and lower protein intake – it is now very seldom used and is little-known in conventional medicine except as a curiosity.
    • Celiac disease – also known as sprue and gluten intolerance  is traditionally treated with a diet that avoids gluten, a common food substance that damages intestinal lining.
    • Hyperactivity – is often successfully treated with a diet that avoids sugars, synthetic food additives and colorants, and artificial sweeteners – though conventional medical and dietetic wisdom disputes the effectiveness of such diets.
    • Diabetes (type II) – while we find this to be an easily corrected condition, many diabetics prefer to follow the conventional recommendations of the American Diabetes Association which favors high carbohydrate / “low glycemic” foods, medication, and frequent blood sugar monitoring.
    • Weight gain / muscle gain – many diets are intended to reverse underweight from illness or to promote muscle mass increase in athletes. Most of these diets involve increasing the intake of simple carbohydrates which will result in an increase in fat mass (and a sparing of further loss of muscle mass) but do little to nourish muscle growth. Body-builders sometimes have some especially counter-productive dietary beliefs based more on locker-room legend than on sound biochemistry.
    • Cardiovascular health – conventional medical and dietetic wisdom has presented us with a plethora of “heart-healthy” diets – most of which rely on avoidance of fats, salt, animal protein, and sugar, while promoting the consumption of “healthy” and “low glycemic” carbohydrates, fruits, and vegetables. In our experience these diets are poorly effective and even harmful – but they do ensure the need for continued doctor visits and medication to control cholesterol and blood pressure.
    • Pregnancy – we’ve all heard that pregnant women are “eating for two” and while this is sometimes an excuse for overindulgence it really is true that without increased intake of fats, proteins, and essential vitamins and micronutrients, pregnancy can be difficult to achieve and even more difficult to maintain. Poor nutrition during pregnancy can and does produce sickly babies and sickly mothers – if it doesn’t cause miscarriage first.

    What is the “best” diet?

    That’s easy – the “best” diet is one that provides all the nutrients necessary to maintain or improve health, without providing anything that is not necessary.

    OK, maybe that’s not so easy after all.

    Let’s look at “nutrients” – what we need, and what we don’t, and how much we need. That might make things a little easier… And let’s try to keep this as simple as possible.

    In the most basic form, our dietary intake – what we eat – must provide our bodies with energy. Since we are warm-blooded creatures, that energy makes heat, and that heat is measured in “calories” (OK, some scientific types might measure it as B.T.U. or British Thermal Units – but most of us know calories.)

    There are three food groups that provide calories when eaten:

    • Essential Amino Acids, or Proteins
    • Essential Fatty Acids, or Fats
    • Carbohydrates (saccharides), from sugars and starches

    Alert readers will have noticed that two of those food groups have the term “essential” while the third does not.

    Amino Acids – Essential

    We are not able to synthesize (or make) a number of amino acids, and for this reason it is essential for us to obtain these building blocks of proteins from dietary intake.

    From Wikipedia:

    Most microorganisms and plants can biosynthesize all 20 standard amino acids, while animals (including humans) must obtain some of the amino acids from the diet. The amino acids that an organism cannot synthesize on its own are referred to as essential amino acids.

    and,

    An essential amino acid or indispensable amino acid is an amino acid that cannot be synthesized de novo by the organism (usually referring to humans), and therefore must be supplied in the diet.

    Without these Essential Amino Acid building blocks we cannot create (or maintain) muscle – and lest we forget, the heart is one of our more important muscles.

    According to the National Academy of Sciences, the average requirement for protein intake is:

    • adult women: 48 grams per day
    • adult men: 56 grams per day

    Pregnant women, children (up to age 18), endurance athletes and sick people have different (usually higher) requirements.

    Fats – Another Essential

    Like protein, fatty acids (the fancy biochemical way to just say “fats”) must be taken in through our diet – we must have them and we cannot “make” them.

    Again from Wikipedia:

    Only two EFAs are known for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).

    These two fatty acids, essential for our health, are absolutely vital for many of our metabolic processes, for the creation of hormones, for nerve function, and the life and health of cardiac cells. The balance between Omega-3 and Omega-6 fatty acids mediates such things as inflammation, mood, cellular signaling, and even activating or inhibiting transcription factors such as NF-κB in our DNA.

    How Much Do We Need?

    The National Academy of Science recommends a 4:1 to 10:1 (O-6:O-3) ratio. Population studies of long-lived people suggest that a 1:1 to 4:1 ratio is more in accord with healthful living. The Standard American Diet (SAD), typically contains a ratio of 20:1 or higher. The National Institutes of Health recommends that anywhere from from 1 to 12 or more grams of Omega-3 fatty acids be consumed daily depending on a person’s needs.

    Omega-3 Oils are derived primarily from fish oil and flax seeds. These essential fatty acids are anti-inflammatory and have a positive effect on cardiovascular disease, including high cholesterol and high blood pressure, allergic and inflammatory conditions (including psoriasis and eczema), autoimmune diseases, cancer, neurological disease, menopause, general health enhancement. Supplementation with Omega-3 Essential Fatty Acids can help “tip the scales” in favor of anti-inflammation.

    Omega-6 Oils are found in evening primrose, black current, borage and a number of vegetable oils. Although supplementation is popular, these oils are essential only in very small amounts. Excess Omega-6 oils increase arachadonic acid levels (an inflammatory substance).

    The Non-Essential Fatty Acid…

    Omega-9 Oils are found in olive, canola, and seed and nut oils. These oils are neutral, producing neither inflammation nor anti-inflammation. Unlike Omega-3 and Omega-6 fatty acids, Omega−9 fatty acids are not classed as essential fatty acids. This is both because they can be created by our body from unsaturated fat, and are therefore not essential in the diet, and because their lack of an n−6 double bond keeps them from participating in the reactions that form the eicosanoids.

    Carbohydrates – Not Essential!

    If you never ate another carbohydrate again – not a sugar or a starch, not cake nor cookies, or bread, pasta, potato, rice, or another baby carrot or banana ever, you would do just fine – maybe even better than “just fine”!

    According to Wikipedia:

    Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans.

    And the National Academy of Sciences:

    The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.

    Our bodies are quite capable of meeting our minimal needs for glucose thanks to our liver and a process called “gluconeogenesis” – where our liver will happily make glucose (a carbohydrate) from fats and proteins.

    On the other hand, excessive carbohydrate metabolism causes a range of undesirable effects – from inflammation and generation of free radicals, to advanced glycosylated end products (A.G.E.S.), to hormonal disruptions, and more.

    So, in summary…

    • Everyone is on a “diet” of some sort
    • Some “diets” are followed for moral reasons, others for medical reasons.
    • The food intake of our “diet” provides us with energy – measured as “calories”
    • Of the three food types that we consume for energy, only two are “essential” to life

    In future articles we’ll look at some common physical conditions and how those conditions affect our dietary needs, and at some of the more trendy or popular diets with some thoughts on their strengths, weaknesses, and even dangers. We’ll also look at vitamins, minerals, and micronutrients to see how and where they fit into the dietary picture. Finally, we’ll look at how to put all this knowledge together and look at Nutrition Facts Boxes on foods so that we can make better dietary decisions.

     

    References:

    http://en.wikipedia.org/wiki/Carbohydrate

    http://www.ajcn.org/content/75/5/951.2.full

    http://www.nap.edu/catalog.php?record_id=10490

    http://en.wikipedia.org/wiki/Protein#Nutrition

    http://en.wikipedia.org/wiki/Essential_amino_acids

    http://en.wikipedia.org/wiki/Essential_fatty_acid

    http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html

  • Chemicals That Kill? Or Just Frighten?

    By Nurse Mark

     

    The human organism is a wild and wonderful place – we are a chemical soup of minerals, acids, electrolytes, proteins, and fats. (well, proteins and fats are acids…) This does lead to a whole lot of confusion though, and sometimes outright deception by those who would have us believe that such-and-such spooky-sounding chemical must be bad for us…

    Here is a case in point:

    Dave wrote:

    I have a nephew who is a chemical engineer and he tells me Aspartame, when warmed up equals formaldehyde. Ill bet that’s as safe as all the other garbage the AMA says we need. I’m still wondering what good nicotinic acid does for me. That’s what niacin is isn’t it?

    Dave knows correctly that formaldehyde, which is a breakdown product of Aspartame the artificial sweetener, is not very good for us – after all, it is used to preserve cadavers, right? (see our HealthBeat Article Is Nutrasweet (Aspartame) Safe?)

    Yes Dave, Aspartame is a spooky chemical and your nephew is right. Formaldehyde, while it does occur naturally in very minute amounts in the human body, is not something we want to ingest.

    This is much the same situation as the sodium benzoate and citric acid or ascorbic acid combo that is present in so many soft drinks – and can break down into benzene, a known and potent carcinogen. Yet another well-meant chemical offering with unintended and poisonous consequences.

    But that leaves us with the $64,000 question: which “chemicals” are good for us, and which are not?

    Here is a “Pop Quiz”:

    Which of the following chemicals are unsafe for humans?

    • Strontium
    • Deoxyribonucleic acid
    • Boron
    • Muriatic acid
    • Selenium
    • Cyanocobalamin
    • Ascorbic acid
    • Dihydrogen Monoxide

     

    How did you do? Let’s look at each of these ominous-sounding chemicals:

    • Strontium – Safe or Not? Answer: Safe
      No, not the radioactive fallout stuff, this trace mineral is essential to strong, healthy bones. Read more about why we need strontium here.
    • Deoxyribonucleic acid – Safe or Not? Answer: Safe
      Actually, this rather ominous sounding chemical is essential for life as we know it – it is the fancy name for what we all know as DNA. It contains the genetic instructions used in the development and functioning of all known living organisms, including us. We all begin as a little bit of DNA – the twinkle in our parents eyes perhaps…
    • Boron – Safe or Not? Answer: Safe
      Another trace element vital to good bone health and the prevention of osteoporosis. Boron is an important part of Dr. Myatt’s Cal-Mag Amino – find out more here.
    • Muriatic Acid – Safe or Not? Answer: Safe
      “Now wait just a minute” you’re saying, “That stuff is nasty – it will burn you!” Yep, you’re right – it is nasty stuff – but it is also essential to your ability to digest food. Also known as hydrochloric acid, it is produced naturally by a healthy stomach, and a deficiency of this important chemical can lead to all sorts of problems. Learn More about gastric acid and digestive health here.
    • Selenium – Safe or Not? Answer: Safe
      Selenium is another trace element that we need in just the right amount – too much and it can be toxic, too little and we become deficient and unhealthy. Learn why selenium is so important here.
    • Selenomethionine – Safe or Not? Answer: Safe
      Selenomethionine is an organic form of selenium and is easier for the human body to absorb than selenite, which is an inorganic form.
    • Cyanocobalamin – Safe or Not? Answer: Safe
      Despite the ominous name sounding like something to do with cyanide, this is a chemical name for vitamin B12 – even the FDA says we must have adequate intakes of this important vitamin to keep healthy. Read up about B12 the essential energy vitamin here.
    • Ascorbic acid – Safe or Not? Answer: Safe
      That one was easy, right? Just another name for vitamin C, and a name that we all recognize. Did you know that it is used as a food additive to prevent oxidation, and it is also used in the making of plastics? Vitamin C is essential for health – find out why here.
    • Dihydrogen Monoxide
      Normally colorless, odorless, and tasteless, DHMO can be dangerous. Also known as hydroxyl acid, it is a major chemical of industry. It is responsible for numerous deaths every year, and children are especially at risk from it’s dangers. It is used by industry in it’s solid, liquid, and gaseous forms – and all can cause tissue damage. It is used as a solvent and a coolant and is used extensively in the nuclear industry. It is also used as a fire retardant.
      So, is this chemical Safe or Not? Answer: You decide – it’s more commonly called water.
    • Here’s a fun little video by comedians Penn and Teller showing how people can be bamboozled into doing silly things by being frightened with scary sounding terminology.

    Like many things, these and a lot of other nasty sounding chemicals have some very important uses and functions within our bodies. As with most things, they need to be in the right place at the right time and in the right amount in order to be beneficial rather than harmful.

    So, pyridine-3-carboxylic acid, AKA nicotinic acid, AKA Niacin, AKA vitamin B3 is the only substance (dare we say “drug”?) that has been proven to reduce mortality from elevated cholesterol levels. It also improves microcirculation. Read about how the Coronary Drug Project found that niacin was the only “drug” that actually reduced mortality.

    Not bad for a spooky-sounding chemical, right?

    And these other scary-sounding chemicals? As Penn and Teller demonstrate in their video, unscrupulous people can prey on the fears of others by using language emotionally loaded with frightening terminology to achieve their own ends.

    Whether that is to persuade folks to sign a petition to ban water, or, as has been happening recently in the nutrition industry where certain marketers are offering sales-pitches that rely on generating fear about “dangerous chemicals” in competitors products in order to sell their own.

    One such recent sales tactic whips up fear about a substance called magnesium stearate – and Dr. Myatt addressed that deception in a HealthBeat video that you can watch – check out Dr. Myatt’s HealthBeat News article and video debunking Dr. Mercola and his treatment of magnesium stearate here!

  • Common Food Ingredient Makes You Stupid?

    Sugar Makes You Stupid!

     

    At least that’s what we’re seeing in the news lately.

     

    What’s the truth?

     

    By Nurse Mark

     

    Alarming headlines have been screaming “Sugar Makes You Stupid” for the last month or so. Opponents of high fructose corn syrup have gleefully taken up and misrepresented a recent study published in The Journal of Physiology.

    On the other side of the argument The Corn Refiners Association is in full defense mode – calling the media interpretation of the study “scare tactics” and telling us that fructose, and especially high fructose corn syrup, are not so bad for us as long as they are used “in moderation.”

    As usual, the truth lies somewhere in between, and to be honest, the The Corn Refiners Association actually has a somewhat better take on the whole issue. They appear to have actually read the study carefully and have gleaned one of the major pearls from the conclusions of the researcher.

    Let me explain:

    The study, titled “‘Metabolic syndrome’ in the brain: deficiency in omega-3 fatty acid exacerbates dysfunctions in insulin receptor signaling and cognition” was authored by Rahul Agrawal and Fernando Gomez-Pinilla of UCLA. It appears to have been a well-conducted study and a link to the full text of the study can be found at the end of this article. For those who don’t want to struggle through all the scientific mumbo-jumbo (as usual, it will make your eyes glaze over…) they have summarized their work into some bullet points:

    • We provide novel evidence for the effects of metabolic dysfunctions on brain function using the rat model of metabolic syndrome induced by high fructose intake.
    • We describe that the deleterious consequences of unhealthy dietary habits can be partially counteracted by dietary supplementation of n-3 fatty acid.
    • High sugar consumption impaired cognitive abilities and disrupted insulin signalling by engaging molecules associated with energy metabolism and synaptic plasticity; in turn, the presence of docosahexaenoic acid, an n-3 fatty acid, restored metabolic homeostasis.
    • These findings expand the concept of metabolic syndrome affecting the brain and provide the mechanistic evidence of how dietary habits can interact to regulate brain functions, which can further alter lifelong susceptibility to the metabolic disorders.

     

    OK, so even that is a little dense. Let’s translate that to something that people like you and me can understand. I’ll summarize and translate in order:

    • They showed that high fructose sugar intake impaired brain function in rats.
    • They showed that the impaired brain function could be counteracted with Omega-3 fatty acids.
    • They conclude that high sugar consumption impairs brain function by disrupting brain energy metabolism and harming the way that brain cells communicate with each other, and that giving Omega-3 fatty acids (such as found in fish oil) repaired the damage and restored brain function.
    • They conclude that dietary habits, both good and bad, affect brain function for better and for worse and that these habits can have long-lasting effects.

     

    For those who are opposed to high fructose corn syrup, the study does not mention this substance anywhere – the sugar used was described as “fructose” – not “high fructose corn syrup.”

    To say that “Sugar makes you stupid” is not correct in as far as this study is concerned. Can rats be smart or stupid? What it did show is that rats on high-sugar diets learned and remembered how to navigate a maze less well and that giving the rats Omega-3 fatty acids improved their abilities.

    What is the take-home message in all of this?

    Well, The Corn Refiners Association comes closest to getting it right when they say in their rebuttal:

    “This is really a study about omega-3 fatty acids, not about sugars at all.”
    James M. Rippe M.D., cardiologist and founder of Rippe Lifestyle Institute.

     

    But even that is not really a correct statement, because the study was about sugars – and it showed that high sugar intakes and Omega 3 deficiencies both cause deteriorations in brain function, and it showed that Omega-3 fatty acids protect and restore that function.

    So, what is our bottom line?

    Remove all sugars from your diet to the very greatest extent possible. There is no known requirement for sugar in the human diet – it is NOT essential. Besides the apparent hit that a high-sugar diet can give to the brain, sugars cause a whole host of other problems, from obesity to insulin resistance, to the Advanced Glycation End-products or AGES that are a major factor in the damage to tissues that we see with ageing.

    Be sure that you are receiving generous amounts of Omega 3 fatty acids in your diet. Omega-3 fatty acids ARE essential for human life. Some of the top foods for Omega-3 fatty acids are oily fish such as albacore tuna, sardines, salmon, mackerel, Atlantic herring, swordfish, and lake trout. Unfortunately, many of these fish should be consumed in moderation because of the contamination by mercury and other pollutants that has affected them.

    An alternative to eating large amounts of possibly-contaminated fish is to use a good-quality Omega-3 supplement.

    When choosing an Omega-3 supplement, be sure to read the label – you are not so much concerned with the total amount of oil in the capsule (often expressed in scientific-sounding terms like “lipid concentrate, xxxx mg”) as you are with the exact amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that are contained. These two numbers will never add up to the total oil contained, so read the label carefully! And be sure that the product has been prepared by molecular distillation and that every batch is verified by an independent third-party lab to be free of PCB’s, heavy metals and pesticides. Cheap fish oils of dubious pedigree are never worth it!

    Please visit our website to learn more about fish oil.

     

    Oh, and by the way: I don’t know about rats, but I do know that a high-sugar meal or snack will promptly put me into a stupor – we call it a “carb-coma” around here and it sure does make me feel stupid.

    And your grandma? She was right: fish (and the Omega-3 fatty acids in fish) really are a “brain food”!

     

    References:

    UCLA Rat Study full text: http://jp.physoc.org/content/590/10/2485.full

    Corn Refiners Association rebuttal: http://sweetsurprise.com/press/response-ucla-rat-study

    HealthBeat News Article “But I Only Use Organic Natural Sugars!” http://healthbeatnews.com/but-i-only-use-organic-natural-sugars/