Dr. Jonny Bowden

Tag: diet

  • High Blood Sugar and Memory Loss

    High Blood Sugar and Memory Loss

    High blood sugar puts you at risk for memory loss and cognitive problems, according to a new study out of Japan.

    In this study, 1017 people in Japan, all under the age of 60, were given an oral glucose tolerance test (OGTT). In a glucose tolerance test, the person is given a fixed amount of glucose (sugar) and then their blood levels are monitored for several hours so that doctors can track how quickly and efficiently the glucose is “cleared” from their bloodstream. (The test is frequently given as part of a diagnostic workup for diabetes and insulin resistance.)

    Based on their glucose tolerance tests, the researchers were able to classify the subjects as diabetic, pre-diabetic, or non-diabetic.

    What the researchers found was that even after adjusting for variables like age and sex, the incidence of Alzheimer’s Disease, vascular dementia and all-cause dementia were significantly higher in subjects with diabetes. Remember, by definition, diabetics have blood sugar issues and don’t do well on glucose tolerance tests, so this study clearly links blood sugar issues with an increased risk of dementia.

    Diabetics in this study had a whopping 74% increased chance of winding up with dementia from any cause whatsoever (“all-cause dementia”).

    But here’s what’s interesting. Of the 308 people who started the study with pre-diabetes, a very significant 25% of them ultimately developed dementia. The American Diabetes Association estimates that 79 million people are walking around with pre-diabetes, which is defined as the state that occurs when a person’s blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes.

    As many of you may know, cardiologist Steve Sinatra and I are currently at work on a book about heart disease. In reading the copious amount of research on fat, cholesterol, sugar and the heart, it’s become stunningly clear to me that we have been barking up the wrong tree for thirty years by trying to reduce fat in the diet and bring down our cholesterol.

    What we should have been looking at is sugar. (You’ll see why when the book comes out.)

    But sugar isn’t just a culprit in heart disease. Cancer cells feed on sugar. High glycemic (sugar) diets are implicated in heart disease, diabetes, and nearly any condition in which there’s a lot of inflammation.

    This new study adds dementia and cognitive problems to the long and growing list of conditions you don’t want to have that are negatively impacted by a high-sugar diet.

  • Featured Recipe: High-Fiber Curried Spinach and Lentils

    Featured Recipe: High-Fiber Curried Spinach and Lentils

    The following recipe is from the forthcoming book, “The 150 Healthiest Slow Cooker Recipes on Earth“, by myself and Chef Jeannette Bessinger.

    Featured Recipe: High-Fiber Curried Spinach and Lentils

    Those who read my book “The 150 Healthiest Foods on Earth” may remember my rhapsodic waxing about a superspice called turmeric.

    In case you missed it- or need a reminder- here’s a short list of the wonderful things it does.

    One, it’s among the most anti-inflammatory foods on the planet, (which matters because inflammation is a major part of every degenerative disease we know of).

    Two, it’s extremely good for the liver, that poor overworked organ that has to rid your body of all the toxins it’s exposed to on a daily basis.

    And three, it’s got significant anti-cancer activity.

    The thing of it is, turmeric goes beautifully with all sorts of dishes (besides, of course, the Indian food it’s best known for). This dish is a perfect example. Rich in fiber from the lentils, and with a ton of nutrients like iron, potassium, calcium and magnesium from the spinach, the dish goes together beautifully. A rich, fragrant vegetarian curry with a warming bite. You’ll love it.

    Ingredients

    • 2 ½ teaspoons cumin seeds
    • 1 ½ teaspoons coriander seeds
    • 1 tablespoon olive oil
    • 2 medium onions, sweet yellow, diced
    • 5 medium carrots, thinly sliced
    • 5 medium parsnips, thinly sliced
    • 5 garlic cloves, finely diced
    • 2 tablespoons ginger, finely diced
    • 2 ½ teaspoons turmeric
    • 1 cinnamon stick
    • ½ teaspoon cracked black or mixed peppercorns
    • 2 1/2 cups vegetable stock
    • Sprinkles salt, to taste
    • 3 medium sweet potatoes, peeled and thinly sliced
    • 1 ¼ cup brown lentils, rinsed thoroughly
    • 1 red chili, minced
    • 1 pound fresh spinach, stemmed and coarsely chopped
    • 1 cup reduced fat coconut milk
    • ¼ cup chopped fresh cilantro, optional

    Directions

    1. In a dry cast iron skillet over medium heat, toast the cumin and coriander seeds for a couple of minutes, stirring often, until they just begin to brown.
    2. Grind toasted seeds to a powder in a spice grinder or designated coffee grinder and set aside.
    3. In the same skillet, heat olive oil over medium heat and add onions, carrots and parsnips.
    4. Cook until tender, about 6 minutes.
    5. Add garlic, ginger root, turmeric, cinnamon stick, peppercorns and ground cumin and coriander seeds.
    6. Cook 1 minute, stirring constantly.
    7. Add vegetable stock and bring to a boil.
    8. Add salt to taste and transfer pan contents to slow cooker.
    9. Add sweet potatoes and lentils and stir well.
    10. Cover and cook on high for 3 hours, or low for 4-5 hours.
    11. Add chili pepper and stir well to incorporate.
    12. Add fresh spinach in handfuls, stirring each handful into the curry.
    13. Add coconut milk and stir until incorporated.
    14. Cook on high for 20 more minutes.
    15. Remove cinnamon stick and discard before serving.
    16. Garnish with cilantro, if using.

    Yield: 6-8 servings

    From Chef Jeannette

    The concept for this recipe comes from my friend, Mary Weaver, owner of the gourmet cooking school Newport Cooks in Newport, Rhode Island. She is an ethical vegetarian and always on the lookout for hearty meatless meals that taste great and provide a great balance of macronutrients.

    Serving Suggestion: This curry is delicious served over brown basmati rice or Thai-style rice noodles. To cool the heat a bit and add additional protein, spoon a dollop of plain, low fat Greek yogurt into each bowl.

  • Onions: A Real Superfood

    Onions: A Real Superfood

    Onions (excerpt from the best-selling book, “The 150 Healthiest Foods on Earth“)

    There’s no two ways about it: onions are a cancer-fighting food.

    In a number of impressive published studies, the consumption of onions (and other members of the allium vegetable family) demonstrated protective effects against stomach cancer. And in one study published in the journal of the National Cancer Institute, eating onions (as well as other members of its family like garlic, scallions, chives and leeks) significantly lowered the risk for prostate cancer.

    Onions (and its close relatives) have also been shown to have the same effect against esophageal cancer. In Vidalia, Georgia, where the Vidalia onion comes from and where onions are consumed in large quantities, the death rate from stomach cancer is 50% lower than the national mortality rate from stomach cancer. One theory is that onions contain diallyl sulfide which has the effect of increasing the body’s production of an important cancer fighting enzyme, glutathione-S-transferase.

    At least two important studies show that onions help build strong bones. In one, published in the prestigious journal Nature, male rats fed a small amount of dried onion daily had a 17% increase in calcium; female rats that had had their ovaries removed (which would rapidly induce bone loss and osteoporosis) had stronger bones when fed onions.

    And in another study, published in the Journal of Agriculture and Food Chemistry, a compound in onions inhibited the activity of the cells (osteoclasts) that break down bones. The popular drug Fosamax works in a similar way, but onions have no side effects unless you count the need to chew gum before making out.

    Onions belong to the allium family, which also includes leeks, garlic and shallots. They contain a whole pharmacy of compounds with health benefits, including thiosulfinates, sulfides, sulfoxides and other smelly sulfur compounds.

    But those same smelly compounds offer a lot of nutrition bang for the relatively small price of a little eye-watering. In a study in the European Journal of Clinical Nutrition, onions are one of a very select group of foods the combination of which was found to reduce mortality from coronary heart disease by an impressive 20% (the others included broccoli, tea and apples).

    Onions contain powerful antioxidants and are anti-inflammatory, antibiotic and antiviral. They are a great source of quercetin, one of my favorite anti-inflammatory compounds, and one which itself is associated with beneficial effects on chronic diseases like cancer and heart disease.

    The class of chemicals that quercetin belongs to- flavanoids– have anti-allergic properties as well, and quercetin in particular is frequently used by nutritionists as part of their arsenal for treating allergies with natural substances. Quercetin can help relieve asthma and hay fever by blocking some of the inflammatory responses in the airways.

    Our bodies absorb quercetin from onions very easily, though you’ll probably need quercitin supplements if your main interest is using it therapeutically as an anti-inflammatory. Onions also contain a number of sulfides very similar to those in garlic, which may lower blood lipids and blood pressure.

    The type of onion affects the content of the health promoting chemicals, and the stronger tasting ones probably have superior properties.

  • Green Tea Helps You Lose Weight!

    Green Tea Helps You Lose Weight!

    A recent study shows that green tea or green tea supplements (EGCG) can help people lose weight.

    Researchers at the University of Oklahoma Health Sciences Center took 35 subjects with obesity and metabolic syndrome and randomly assigned them to one of three groups.

    Group one drank four cups of green tea a day for eight weeks. Group two took green tea extract capsules plus four glasses of water on a daily basis for the same eight weeks, and group three- the control group- drank four glasses of water daily with no green tea or green tea supplements.

    Both groups one (tea drinkers) and two (supplement takers) received an equal amount of the active ingredient in green tea- epigallocatechin-3-gallate, or EGCG.

    The results were impressive. Compared to the control group, both the green tea supplement group and the green tea drinking group had a significant decrease in body weight and BMI.

    This is hardly the first time green tea and its active ingredient, EGCG, have been shown to improve body composition. A 2009 study on rats showed that both green tea and black tea reduced body fat, but green tea and EGCG supplements both increased lean body mass. All three also improved glucose tolerance. And a 2006 review article, “Anti-obesity effects of green tea” stated that “Studies conducted with human subjects report reduced body weight and boy fat…. and thereby confirm findings in cell culture systems and animal models of obesity”.

    Want more? A 2005 study in the American Journal of Clinical Nutrition showed that subjects ingesting one bottle of tea per day containing 690 mg of catechins had significantly lower body weight, BMI, body fat mass and subcutaneous fat area than a control group consuming only 22 mg of catechins a day.

    Plant chemicals in tea known as catechins have long been found to have anti-cancer effects. And a 2004 article in the medical journal Circulation concluded that “the more green tea patients consume, the less likely they are to have coronary artery disease”.

    Tea- all kinds, actually—offers powerful antioxidant protection, reduces blood sugar, is anti-inflammatory, lowers cholesterol, protects against heart disease and caner, and has the ability to stimulate the metabolism.

    For an innocuous and common little beverage that costs next to nothing, that’s a pretty powerful resume.

  • The Best Diet for Maintaining Weight Loss

    The Best Diet for Maintaining Weight Loss

    Researchers in Denmark have found that a high-protein low-GI diet was significantly better than other diets tested at maintaining weight loss in subjects who had already successfully shed pounds.

    My father used to have a favorite saying: “It’s easy to stop smoking. I myself have done it lots of times!” The same could be said about weight loss. Losing weight isn’t all that hard.. keeping it off is where the action is.

    In the current study, researchers enrolled 773 subjects who had lost an average of 24 pounds using a low-calorie diet. They then assigned the subjects to one of four groups for the “weight-maintenance” phase of the study.

    Group one ate a low-protein/ high-GI diet. (Readers of this newsletter will recall that GI stands for Glycemic Index, a way of measuring how quickly food raises blood sugar. High glycemic foods are always carbohydrates, usually processed ones; they’re either high in sugar to begin with (cereals), or they turn into sugar pretty quickly once they hit the stomach, i.e. bread, rice, pasta, potatoes, etc.).

    Typical “low-protein/ high-GI” meals: a little bit of chicken with a big plate of pasta, or a breakfast of cereal, bananas, toast and one egg.

    Group two ate a low-protein/ low-GI diet.

    Group three ate a high-protein/ low-GI diet (typical meal: protein and vegetables), and group four ate a high-protein/ high-GI diet.

    Over the 26 weeks that followed, the subjects eating the low-protein/ high-GI diet actually regained significant weight (even though this was the “weight-maintenance” phase). They were the only group to do so.

    Meanwhile, those eating the high-protein/ low-GI diet (protein and vegetables) actually continued to lose a small amount of weight over the next 26 weeks! Interestingly, these folks were also the least likely to drop out of the study. (Conversely, the folks in the low-protein/ high-GI diet were the most likely to drop out!)

    Families got involved

    What’s really interesting about this study is that the researchers got the whole family involved, not just the overweight adult study participants. The participant’s whole family ate the same diet with no restrictions on the amount of food.

    And get this: In the families who were in the high-protein/ low-GI condition (protein and vegetables), the percentage of overweight/obese kids in those families actually fell over the course of the study!

    Though it’s not crystal clear why this type of eating plan works so well, there are two very likely hypotheses (which are not mutually exclusive).

    One, a high-protein low-GI diet doesn’t knock your blood sugar into the stratosphere, which in turn has a very positive effect on the levels of your fat storing hormone, insulin. (When blood sugar goes up high, insulin goes up with it, and when insulin is high, fat burning is pretty much turned off.) (This is the reason we use a high-protein low-GI diet in both our programs, Diet Boot Camp and the brand new Unleash Your Thin.)

    Two, a high-protein low-GI diet seems to be easier to stay on. Because it doesn’t send blood sugar skyrocketing, you are less likely to experience the crashes and cravings that come with “blood sugar hell”. In an editorial accompanying the current study, Drs. David Ludwig and Cara Ebbeling of Children’s Hospital and Harvard Medical School commented: “A person’s ability to maintain adherence over time may be influenced by the way in which a diet affects hunger and metabolism”.

    In other words, it’s easier to stick with an eating program if you’re not hungry all the time.

    And it’s easier still when you see yourself losing weight, which is much more likely to happen if you can control the levels of your fat-storing hormone, insulin.

    And that, in turn, is easy to do: Just cut back on sugar and carbs, and fill your plate with protein, fat, fiber, vegetables, nuts, berries and other low-glycemic fruit!

  • CLA: A Trans-fat That’s Actually Good for You!

    CLA: A Trans-fat That’s Actually Good for You!

    The following is a guest article courtesy of our good friends at “The Natural Health Sherpa“

    We’ve heard of good carbs and bad carbs. And we’ve definitely heard about good fats and bad fats. And we all know that trans fats are the worst fats of all. Or are they?

    Turns out, there are also good and bad trans fats. Or, more specifically, one good trans fat. Oh yes, it’s most definitely true.

    Unlike most of the trans fats we hear about that lead to heart disease, type-2 diabetes, and obesity, this trans fat has the exact opposite effect. It has been shown to help promote weight loss and even protect us against cancer.

    Let’s take a closer look at this miracle trans fat. What is it? How is it different from its more villainous relatives? And, more importantly, does the research support the claims?

    And The Good Trans Fat Is…

    Conjugated linoleic acid, or CLA, is the surprising trans fat we are talking about.

    Cows and other cud-chewing animals such as sheep, goats, and deer have a special bacteria in their stomachs that convert linoleic acid (a type of fatty acid) into CLA.

    Thus, when we eat the food products of these animals, as the meat itself or dairy products, we ingest CLA through our diet.

    In other words, nature is creating this particular fatty acid and we consume it by consuming the animal or its milk.

    This is completely different than the more common trans fats, which tend to be man-made. Unlike the cow or sheep using bacteria to convert linoleic acid into CLA, someone in a laboratory is taking otherwise healthy oils and hydrogenating them into trans fats.

    The end result is hydrogenated or partially hydrogenated oils. Or, in more direct terms, margarine, candy bars, snack foods, and French fries. Basically any junk foods and fried delicacies.

    This is a far cry from a naturally occurring trans fat like CLA.

    But can this trans fat actually be good for you? Many researchers would say yes.

    How It Works…

    Advocates of conjugated linoleic acid (CLA) claim that the nutrient helps to reduce body fat, increase lean muscle mass, and lose weight. Moreover, they claim that conjugated linoleic acid helps you transform your love handles into a six-pack by increasing your fat-burning capabilities.

    While this may or may not be accurate, the truth is, no one knows exactly how conjugated linoleic acid works. However, researchers do hypothesize that it works on several pathways.

    We know that adequate amounts of CLA are needed to convert dietary fat to energy. Therefore, it appears to decrease the amount of fat stored after eating, increase the rate of fat breakdown in fat cells, and decrease the total number of fat cells.

    But rather than guessing and supposing, let’s see what the research actually says.

    Exploring the Research…

    Much of the positive research surrounding conjugated linoleic acid includes animal studies, specifically mice. In the first study(1), male mice were divided into four groups:

    1. high-fat diet only

    2. high-fat diet with CLA

    3. low-fat diet

    4. low-fat diet with CLA

    Researchers discovered that, regardless of diet, the mice that received the conjugated linoleic acid had a significant reduction in body fat (ranging from 43 to 88 percent), most of which was in the abdominal area. (Most of us could use that, no?) They also hypothesized that the reason for the reduction was due to, in part, increased metabolic rate and decreased appetite.

    A second mouse study (2) looked at conjugated linoleic acid dosage. Researchers gave five groups of mice differing dosages of CLA for 39 days. They found that those mice taking the three largest dosages had significantly less body weight than the control group. They also found that those mice taking the conjugated linoleic acid had increased the muscle mass as well.

    But What About in Humans?

    Now don’t get us wrong; animal studies can be both interesting and promising. However, they do raise the question as to whether CLA works equally well in humans., and the answers appear to be mixed.

    A 2000 study from the Journal of Nutrition (3) indicates that it does. Here, the researchers performed a randomized, double-blind, placebo-controlled study (the “gold standard” in research) with 60 overweight or obese participants. They were divided into five groups, with one group receiving a placebo and the others receiving a range of daily conjugated linoleic acid dosages (1.7 g, 3.4 g, 5.1 g, or 6.8 g).

    After 12 weeks, those who took 3.4 grams per day and 6.8 grams per day enjoyed body fat reductions as compared to the other groups, including the 5.1 gram group. The researchers did not provide a hypothesis for why this occurred.

    Does this seem odd, that the highest and second lowest doses were effective but not the middle dose? We thought so too and would love to see the study repeated with just those three doses. If the results are the same, it would be nice to have the researchers at least attempt to hypothesize why.

    Separately, a 2003 double-blind, placebo-controlled study, also from the Journal of Nutrition(4), supports CLA’s ability to reduce body fat. Researchers divided 21 adults with type-2 diabetes into two groups. The first group was given a placebo and the second group was given a conjugated linoleic acid supplement.

    After eight weeks, 82 percent of those taking the CLA saw a reduction in their fasting glucose levels, while only 20 percent of the placebo group had a reduction in their glucose levels. Additionally, those in the conjugated linoleic acid supplement group lost an average of 3.5 pounds, while those on the placebo neither gained nor lost weight. Plus, those taking the CLA also had a reduction in their levels of leptin, a hormone associated with both weight gain and fat storage.

    Is the Celebration Well-Founded?

    While all of these studies appear to lean in favor of conjugated linoleic acid truly demonstrating an ability to aid in weight loss and fat reduction, there are a few concerns.

    The animal studies speak for themselves, in that they are just that: animal studies. So they are not necessarily reflective of how the nutrient performs in humans.

    As for the human studies, while they do employ the gold standard research protocol, they both have a fairly low number of participants, as well as a relatively brief study duration (12 weeks and 8 weeks respectively). And, according to a 2006 study from the American Journal of Clinical Nutrition (5), the short duration of the studies may be a flaw.

    In that study, 122 obese individuals were monitored for a full year. Half of the group took 3.4 grams of CLA a day, while the second group took a placebo. At the end of the year, there was no significant difference in either body weight or body fat between the two groups.

    Hmmm. This does raise a question about the effectiveness of conjugated linoleic acid. However, while this study was also double-blind and placebo-controlled, there are two possible critiques that could be raised.

    First, it did employ a slightly lesser dosage of conjugated linoleic acid (3.4g). Also, it did not discount that conjugated linoleic acid works in the short-term (as the other studies found).

    What the study does show is that, when diet and exercise are equal, long-term CLA use was not statistically significant.

    But Wait, There’s More…

    In addition to possibly reducing body weight and body fat, conjugated linoleic acid has also been associated with reducing tumor growth and development of breast cancer in animals(6). Conjugated linoleic acid supplementation has also been associated with increased immune function.

    In fact, in the American Journal of Clinical Nutrition study that found the nutrient was not associated with weight loss or body fat reduction when taken for a year, it was found that those taking CLA had a significant increase in their leukocyte count, also known as white blood cells, which is commonly associated with a strong immune system.

    Fortunately, the only adverse side effects associated with conjugated linoleic acid are occasional upset stomach and diarrhea. Which side effect would you rather deal with…possible bellyache and diarrhea or a stronger immune system and possible weight loss? That seems to be a no-brainer.

    What To Make of All This…

    Overall, the research surrounding CLA as a healthy trans fat does appear to be accurate. It clearly helps to reduce both weight and body fat, at least when taken over a two- to three-month period of time. And its cancer and immune properties are promising in the least!

    If you do decide to include conjugated linoleic acid in your health regimen, your best bet is to follow Hippocrates’ advice and “let food be your medicine.” As we indicated early on, grass-fed beef and dairy products from grass-fed cows are rich in conjugated linoleic acid.

    And remember, the key is “grass-fed.” In fact, a study from the Journal of Dairy Sciences (7) found that cows that are grass-fed, pasture-raised had twice as much conjugated linoleic acid in their milk fat than those cows that were fed a conventional, grain-based diet. You simply will not receive the same CLA benefits from conventionally raised, corn-fed, toxic cattle.

    Because it would be next to impossible (and probably ill-advised) to eat the amount of beef and dairy products that you would need to reach the therapeutic doses of CLA, you may need to augment your diet with a conjugated linoleic acid supplement. However, like all things in life, not all CLA is the same.

    Much of the research has been done using a form of conjugated linoleic acid called Tonalin. Therefore, should you chose to use a CLA supplement, you may want to chose a product that contains the Tonalin form. And, based on the research, you’ll want to take at least 3.5 grams a day.

    There are several companies that have been licensed to market Tonalin. Look for a manufacturer that uses good manufacturing practices (GMP) for the product and be sure you can find all ingredients contained in the product before purchasing.

    If you chose to use a conjugated linoleic acid that is not Tonalin, be sure to research their particular form of the nutrient. Is it safe? Has it been through clinical trials?

    Finally, be sure the product you choose is free of preservatives, fillers, binders, excipients, flow agents, shellacs, coloring agents, gluten, yeast, lactose, and other allergens. Ideally you’ll also be able to find independent analysis done by a third party to verify the active ingredients and identify any contaminants.

    As you can see, all foods—not even all trans fats—are the same. Keep questioning, asking questions, and seeking answers. Being an informed consumer is the best way to protect your health. And if you find surprising solutions like CLA along the way, all the better!

    References:

    1West, DB, et al. “Effects of conjugated linoleic acid on body fat and energy metabolism in the mouse.” Am J Physiol. 1998 Sep;275(3 Pt 2);R667-72.

    2DeLany, JP, et al. “Conjugated linoleic acid rapidly reduces body fat content in mice without affecting energy intake.” Am J Physiol. 1999;276(4 Pt 2):R1172-9).

    3Blankson, H, et al. “Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000;130(12):2943-8.

    4Belury, MA, et al. “The conjugated linoleic acid (CLA) isomer, t10c12-CLA, is inversely associated with changes in body weight and serum leptin in subjects with type 2 diabetes mellitus.” J Nutr. 2003;133(1):257S-60S.

    5Larsen, TM, et al. “Conjugated linoleic acid supplementation for 1 y does not prevent weight or body fat regain.” Am J Clin Nutr. 2006 Mar;83(3):606-12.

    6Visonneau, S, et al. “Conjugated linoleic acid suppresses the growth of human breast adenocarcinoma cells in SCID mice. Anticancer Res. 1997;17(2A):969-73.

    7Kelly, ML, et al. “Effect of intake of pasture on concentrations of conjugated linoleic acid in milk of lactating cows.” J Dairy Sci. 1998 Jun;81(6):1630-6.

     

  • Whey Protein and Muscles

    Whey Protein and Muscles

    A new study published in the American Journal of Clinical Nutrition demonstrates that whey protein is significantly effective in producing muscle gain, at least in older men.

    For years, bodybuilders, fitness buffs and people just generally into healthy living have debated the relative merits of different types of protein powder.

    For the average person, choosing a protein powder can be confusing. There’s rice protein, casein (milk protein), whey protein and soy protein, just for starters. Some are digested more slowly, some are available to the body much more quickly (whey, for example).

    But studies testing one against the other for muscle growth are few and far between.

    In the current study, 48 older men were assigned to ingest 20g (one typical serving) of either whey, casein, or casein hydrolysate (a faster acting form of casein). The researchers then used a number of sophisticated measurements to asses both digestion and absorption; they also calculated how effectively new muscle was created.

    The clear winner was whey protein.

    “Whey protein stimulates… muscle protein accretion (growth) more effectively than do casein and casein hydrolysate in older men”, the researchers concluded.

    Scientists believe that a particular amino acid- leucine- may be partly responsible for the positive effect on muscle growth. Leucine has been identified as the main nutritional “signal” responsible for stimulating muscle growth, and whey has a considerably higher leucine content than other protein powders.

    Other studies have demonstrated the positive effects of whey protein powder on both appetite control and on the immune system.

    Though this particular study was done on older men, there’s no reason to assume that the positive effect on muscle growth would not apply to other populations as well, such as women and younger men.

  • Junk Food and IQ

    Junk Food and IQ

    Think you’re born with a certain IQ and there’s nothing you can do about it?

    Think again. A long-term health research project tracking the dietary intake of  around 14,000 children born in the early 90’s identified three dietary patterns:

    1. processed (high in sugar and fat)
    2. traditional (high in meat and vegetables)
    3. health conscious (lots of salad, rice, pasta, fruit and vegetables).

    Never mind that many experts– such as myself– would strongly argue against labeling a diet high in rice and pasta and low in protein as “health conscious”, but that’s a subject for another day.

    At the age of 8.5 years, the researchers then measured the childrens IQ. After accounting for just about every factor that could possibly make a difference, the researchers were left with a stunning finding: those eating the “processed” food diet from the beginning of the study to the time of the IQ measurement had significantly lower IQs than those eating the other two diets.

    Worse, it didn’t seem to matter if their diet improved after that. The authors of the study—known as the Avon Longitudinal Study of Parents and Children—had this to say to Science Daily: “This suggests that any cognitive/behavioural effects relating to eating habits in early childhood may well persist into later childhood, despite any subsequent changes (including improvements) to dietary intake,” adding that “It is possible that good nutrition during this period may encourage optimal brain growth”.

    Bottom line: It’s never too early to start training your kids to eat a whole foods diet. They’ll probably thank you for the rest of their lives.

     

  • Foods to Fight High Blood Pressure

    Foods to Fight High Blood Pressure

    About one out of three adults in the US has high blood pressure and the worst part of it is that at about one quarter of them don’t know it.

    Though there are no symptoms, high blood pressure (or hypertension) is responsible for over 56,000 deaths a year in the US alone, and is a huge risk for heart disease. In 90-95 percent of cases, the exact cause isn’t known, but it’s generally agreed that excess sodium in our diet is one of the villains, at least for a large number of people.

    But what’s less known is that there are some great food choices that can actually help you control your blood pressure, and that making these foods a regular part of your diet may be just as effective as cutting back on sodium.

    “People concentrate on sodium restriction”, explained Mark Houston, MD, director of the Hypertension Institute in Nashville, “but it’s equally important to look at the ratio of sodium to potassium in the diet”. Since at least 1972, research has shown that these two minerals have a symbiotic relationship, and that the balance of the two is critical to good health.

    Unfortunately the American diet is woefully high in sodium and typically low in both potassium as well as magnesium, another mineral important for regulating blood pressure. “Even if you had a very high sodium intake, you could negate some of the negative impact of that sodium by having a high intake of potassium and magnesium”, explained Dr. Houston.

    What foods are highest in potassium and magnesium? Fruits and vegetables, the very foods most Americans don’t get enough of. Though the current dietary guidelines recommend 5-13 servings of fruits and veggies a day (which comes to about 2 ½ to 6 ½ cups), average consumption among Americans is a paltry three servings daily.  Several studies- most notably the DASH (Dietary Approaches to Stop Hypertension) study—have shown that a diet rich in fruits and vegetables can significantly lower blood pressure, which many experts attribute to the increased amount of potassium such diets provide. The Institute of Medicine now recommends that adults consume at least 4700 mg of potassium a day to lower blood pressure and blunt the effects of salt.

    The following foods are potassium heavyweights:

    • Swiss chard: One of the best-kept secrets in the vegetable world, swiss chard is a nutrient heavyweight that delivers a whopping 961 mg of potassium per cup. Bonus points for also delivering 150 mg of magnesium!
    • Bananas: One medium banana contains 422 mg of potassium (and 32 mg of magnesium). Added bonus: that same banana has over 3 grams of fiber!
    • Spinach: One cup of this nutrient-rich superfood contains a whopping 839mg of potassium, not to mention over 150 mg of magnesium.
    • Orange and grapefruit juice: One cup of orange juice contains 496 mg of potassium (more than a banana!), but at 378 mg per cup, grapefruit juice is almost as good. Tomato juice is a close runner up with 556 mg per cup, but check the label for sodium content!
    • Dried apricots: One of the great potassium heavyweights, dried apricots contain a whopping 1100 mg of potassium per half cup. (But don’t overdo—they’re high in calories!)
    • Yams and sweet potatoes: A cup of cubed cooked yams has 911 mg of potassium, making it one of the highest vegetable sources of potassium available. One cup also contains 5.3 grams of fiber! The easier-to-find sweet potato is also a great source, with one medium baked potato providing 542 mg.
    • Avocados: Don’t avoid these fruits (yup, they’re fruits) because of the fat, most of which is the same heart-healthy fat found in olive oil. A single avocado contains between 690 mg of potassium (for the California variety) and a chart-topping 1067 mg of potassium (for the Florida variety). Worth knowing: California avocados are quite a bit lower in calories than their Florida brethren (227 calories vs 365).
    • Cantaloupe: One quarter of a medium cantaloupe contains 368 mg of potassium, not to mention a significant amount of vitamin A and beta-carotene.
    • Figs: A half cup of figs delivers 381 mg of potassium. Bonus: they’re also very high in fiber (over 5 g per half cup).
    • Peaches: One large peach contains 322 mg of potassium.
    • Dates: The two varieties of dates widely available are both good sources of potassium. Medjool dates are higher in calories (66 per date) but contain 167 mg of potassium per date; Deglet noors are only 20 calories per date, but three of them deliver almost 150 mg of potassium.
    • Beans: Beans are incredibly high in potassium, and it almost doesn’t matter which kind you get. Per cup, kidney beans contain 717mg (and 74mg of magnesium), black beans have 611 mg (and 120mg of magnesium), chickpeas (garbanzo beans) have 477 mg (with 79mg of magnesium), and the less well-known adzuki beans top the charts with 1224 mg of potassium (and 120 mg of magnesium).
    • Kale: One cup of chopped raw kale contains only 34 calories yet delivers 299 mg of potassium (as well as 80 mg of vitamin C!). Try tossing with some olive oil, pine nuts and dried cranberries, suggests nutritionist Jonny Bowden, author of “The Healthiest Meals on Earth”.
    • While the above list represents an all-star group of blood-pressure lowering foods, there are plenty of others that can help get you to your goal of 4700mg of potassium per day. Three pitted prunes, one kiwi or a cup of broccoli each deliver around 250 mg of potassium, a medium apple provides 195 mg and even a small 1.5 ounce box of raisins contains 322 mg. “A high intake of potassium- as well as the magnesium and calcium often found together in the same foods may improve blood pressure levels and reduce coronary artery disease and stroke”, Dr. Houston concluded.
    • In addition, some foods lower blood pressure through other mechanisms than their potassium content. Celery, for example, has been recommended in traditional Chinese medicine for high blood pressure for centuries and experimental evidence has confirmed its usefulness. In one University of Chicago Medical Center study, injecting lab animals with celery extract equivalent to 4 stalks of celery lowered their blood pressure by 12-14%.
    • Garlic also has a positive effect on blood pressure. The effect is not enormous, but it is significant. A number of analyses have concluded that garlic can modestly reduce blood pressure by 2-7% after four weeks of treatment, and a review article in the Journal of Clinical Hypertension called garlic “an agent with some evidence of benefit” in reducing high blood pressure. “Both celery and garlic are both foods we recommend for our patients at the Hypertension Institute”, said Dr. Houston.
    • Beet juice has also been found to be an effective tool for lowering blood pressure. Beet juice contains nitrate- a gas which is converted in the body into nitric oxidide which in turn relaxes the muscles in the walls of the blood vessels. This in turn causes them to dilate and allows for increased blood flow. Research from the Queen Mary University of London found that high blood pressure returned to normal levels when subjects were given 2 cups of beet juice per day.

    Recent research has also shown that compounds in brown rice protect against hypertension by blocking an enzyme (angiotensin ll) that increases blood pressure. Whey protein powder also has been found to lower blood pressure in those with hypertension (but to have no effect on those with normal BP).

    I didn’t ask Dr. Houston about supplements- though he is quite expert on that topic– but he volunteered one as being particularly important for blood pressure: Vitamin D. “Vitamin D is very important in BP control due to an effect on a hormone call renin, that controls blood pressure. If Vitamin D is low, renin is increased and this in turn causes the arteries to constrict and increase the blood pressure.”

  • The Whey to Weight Loss

    The Whey to Weight Loss

    Whey protein may be one of your best weapons in the weight loss war.

    A number of studies have shown that a low carbohydrate to protein ratio (<2) ratio in the diet with at least 100 grams of protein per day increases fat loss and helps maintain muscle during dieting.

    One analysis of 87 different studies found that diets consisting of between 35-41% carbs were associated with greater loss of body mass, greater loss of percentage body fat and greater loss of fat mass than diets with a higher percentage of carbohydrate. (The average American diet is around 60% carbs.)

    Whey protein is the perfect protein supplement during weight loss. It’s high leucine content (50-75% more than other common protein sources) coupled with its fast absorption make it perfect for those wanting to lose fat.

    And whey protein also influence several hormones, including insulin, that in turn have a great impact on body composition. One animal study found that whey protein reduced appetite (as evidenced by the fact that the animals consumed less food), as well as visceral and subcutaneous fat. They whey protein also reduced blood levels of insulin- the fat storing hormone- and increased insulin sensitivity!

    One recent study compared two groups of subjects both of whom were given ready-to-drink mixes as a supplement, and both of whom consumed the same diet for the duration of the study.

    The control group drank a supplement with no whey protein in it while the experimental group drank a supplement containing 10 grams of protein per serving from whey protein and peptides. Calories in both drinks were identical.

    After 12 weeks there were significant differences. Weight loss was consistently higher in the group drinking the whey protein supplement, and DEXA analyses showed that the weight loss was primarily from body fat. The whey protein group also lost significantly less muscle mass compared to the control group.

    Remember, whey protein powders are not all alike. A cheap commercial one found at the mall might contain all sorts of artificial ingredients and sweeteners, and since whey is an animal-based product, the conditions under which the animals were raised influences the quality of the final product.

    One of the whey protein powders I recommend, Whey Cool Protein, comes only from grass-fed cows with absolutely no hormones, steroids or antibiotics.  Another of my favorites, Dream Protein, is also very high quality, processed at very low temperatures, is sweetened with stevia and contains less than one gram of sugar!

    You can’t go wrong with either one.

    One of my favorite ways to enjoy whey protein powder is to cut up an apple and throw it in the blender with a scoop of protein powder and a little almond milk or water. You can also use frozen blueberries. For added nutrition, try adding a spoonful of Forti-Flax (for fiber and cancer-fighting lignans) and/or a scoop of PaleoFiber (for a high-protein and high-fiber drink that will satisfy for hours!)

    Whey protein drinks make an excellent post-workout mini-meal as well as a terrific breakfast or midday snack.