This article examines cholesterol, explaining what it is and what experts determine as healthy ranges. It discusses saturated fats and how to manage your cholesterol with diet and lifestyle. 

What is cholesterol?

Cholesterol is a waxy substance made in the body and consumed through dietary fats. Cholesterol is essential for human life, playing an important role in many body functions, such as the digestion and absorption of fat-soluble vitamins, the synthesis of hormones, and the structure of cell membranes. 

However, cholesterol must be kept within specific healthy ranges to avoid adverse effects such as cardiovascular disease. Doctors may advise dietary and lifestyle changes or statins for people whose cholesterol profile is suboptimal or a risk to their health. 

Fats circulate through the blood as lipoproteins consisting of cholesterol, triglycerides, phospholipids, and protein. The lipoproteins transport cholesterol and fats to the cells that need them. 

There are several different types of lipoproteins that have different purposes. Doctors look at the levels of these to assess someone’s cholesterol profile.

High-density lipoproteins (HDL) take excess cholesterol to the liver to be excreted from the body. This type of cholesterol is known as “good cholesterol”.

There are several types of non-HDL cholesterol, known as “bad cholesterol”. 

• low-density lipoproteins (LDL) —a major transporter of cholesterol throughout the body
• intermediate-density lipoproteins (IDL)
• very-low-density lipoproteins (VLDL) 

These potentially harmful lipoproteins may cause a build-up of cholesterol in the blood vessels, narrowing them and becoming a risk for stroke and heart attacks.  

What are triglycerides?

Doctors sometimes also look at triglyceride levels to assess a person’s risk of cardiovascular disease. Triglycerides are fats that can contribute to narrowed arteries. 

Having excess weight, drinking too much alcohol, and eating a diet rich in fat and sugary foods can cause high triglyceride levels. 

What are healthy cholesterol ranges?

A doctor can test your cholesterol levels with a simple blood test, and some pharmacies offer finger prick tests too. The tests measure total, HDL, and non-HDL cholesterol and triglyceride levels. The numbers will appear in either millimoles per litre  (mmol/l) or milligrams per deciliter (mg/dL). There may also be a measure of the ratio of total cholesterol to HDL. 

Heart UK outlines the ideal cholesterol and triglyceride levels for healthy adults in the UK. However, they note that if someone has a condition such as diabetes or heart disease, their target levels may be lower. A person should speak to their doctor to interpret their results.

Familial hypercholesterolaemia

Familial hypercholesterolaemia (FH) is an inherited condition caused by a genetic mutation. FH makes it more difficult for the liver to remove excess LDL cholesterol, meaning that unhealthy levels can build up. The British Heart Foundation state that FH affects around one in every 250 people, but many people don’t know they have it. Doctors usually treat FH with statins to help lower cholesterol levels and the risk of cardiovascular disease. They may also advise lifestyle changes. 

Apart from FH, other factors may lead to increased LDL cholesterol. These include stress, a sedentary lifestyle, medications, and hypothyroidism. 

Saturated fats and cholesterol

Experts such as the Centers for Disease Control and Prevention (CDC) and the NHS advise limiting foods high in saturated fats to prevent high cholesterol and the risk of heart disease and stroke. 

A 2020 Cochrane review indicated that reducing saturated fat reduced the risk of cardiovascular disease by 17 percent. Additionally, replacing saturated fat with polyunsaturated fatty acids (PUFAs) appeared protective against heart disease. 

The American Heart Association (AHA) advises people who need to lower their cholesterol to reduce saturated fats to less than six percent of total daily calories. So for someone who eats 2000 calories daily, that’s about 11-13 grams of saturated fat. 

How to manage cholesterol

Saturated fats occur primarily in animal foods such as meat and dairy. However, they are also present in some plant-based foods, such as coconut oil. Sources of saturated fats include:

• Fatty meats such as lamb chops
• Dairy products such as cheese, butter, whole milk and yoghurt, cream, and ice cream
• Processed and fatty meats such as sausages, ham, bacon, kebabs, and burgers
• Lard, suet, dripping, ghee, and spreads made with animal fats

In addition, Heart UK advises that some foods that are low in saturated fat contain dietary cholesterol. People with high cholesterol of FH may also need to avoid or limit these foods, which include:

• Lean meat, especially offal such as liver, kidney, heart, and tripe
• Eggs
• Prawns, crab, squid, cuttlefish, and octopus

All animal foods contain some cholesterol, and plant foods contain no cholesterol at all.

The NICE guidelines advise people with a high risk of cardiovascular disease to eat a diet with 30 percent or less of total energy from fats and 7 percent or less from saturated fats. They recommend replacing saturated fats with mono-unsaturated fats such as olive oil and rapeseed oil.

A healthy plant-based diet reflects what experts advise to manage cholesterol. For example, the NHS emphasizes eating whole grains, nuts, seeds, fruits, and vegetables to help control cholesterol and avoiding meat products, dairy products such as hard cheese and cream, and sweet treats. 

Heart UK recommends adding beans and lentils and aiming for at least five portions of fruit and veg daily to manage cholesterol. They note that fiber in plant foods helps to lower cholesterol by preventing some of it from being absorbed in the intestines. 

Are plant-based diets good for lowering cholesterol and heart health?

There is compelling evidence that plant-based diets can lower cholesterol and protect the heart.

For example, a 2020 review suggested that plant-based diets lower LDL and cardiovascular risk. The study suggests this is due to the inclusion of foods known to have heart health benefits, such as vegetables, whole grains, nuts, and seeds. Plant foods are rich in unsaturated fatty acids and low in saturated fats, and contain phytonutrients such as phytosterols, vitamins, and minerals beneficial to heart health. 

The Women’s Health Initiative Prospective Cohort Study showed that higher adherence to a plant-based diet reduced cardiovascular disease, coronary heart disease, and heart failure amongst postmenopausal women. 

Another 2022 study of participants with chronic diseases found that they achieved a significant decrease in total cholesterol and fasting blood sugar with adherence to a healthy plant-based diet. However, regularly eating an unhealthy plant-based diet that included refined grains and sugary foods and drinks was associated with some risk factors for cardiovascular disease.

Finally, a 2023 review concluded that vegetarian or vegan diets may promote longevity and reduce cardiovascular mortality. The authors suggest this may be due to a favourable cholesterol profile and less frequent consumption of processed foods and pro-inflammatory substances in animal foods.  

Summary

Experts advise that healthy plant-based diets are beneficial for managing cholesterol and protecting against heart disease. Evidence suggests this is due to less saturated fats and more unsaturated fats, more fibre, and protective phytonutrients such as phytosterols and antioxidants in plant foods. 

To manage cholesterol, people can include whole grains, legumes, vegetables, nuts, and seeds and limit or avoid processed foods, animal products such as fatty meat and dairy, and high-sugar foods. Experts also recommend maintaining an active lifestyle, quitting smoking, and limiting alcohol to keep the cardiovascular system healthy. 

More like this:

• Is Dairy Bad For You? The Effects Of Milk On The Body
• The 15 Best Plant-Based Protein Sources For Vegans
• Is A Vegan Diet Healthy And Safe For Kids?

The post Managing Cholesterol On A Plant-Based Diet – Everything You Need To Know appeared first on Plant Based News.

Dr Kim Williams is one of the many health experts who agrees with the latter. The former president of the American College of Cardiology has become known for coining the phrase: “There are two kinds of cardiologists: vegans, and those who haven’t read the data.”

This is in reference to the growing body of evidence linking meat consumption to heart disease. Back in 2018, he sat down with Plant Based News founder Klaus Mitchell to answer common questions on ketogenic and plant-based diets.

Speaking about keto, Williams says the “science of it is wrong.” He added that, while such diets could be effective for short-term weight loss, it may come at a cost of cardiovascular issues. He went on to say that ketogenic diets have been shown to increase mortality by around 22 percent.

Watch the full interview with Dr Kim Williams below.

Watch more videos like this on the Plant Based News YouTube channel

The post WATCH: Ending The Ketogenic Diet Debate With Dr Kim Williams appeared first on Plant Based News.

In a press release, Grylls claims that Ancestral Supplements are “like nature’s best multivitamin.” And, that organ meats “help us put back in our bodies what modern living drains from us.” Grylls has previously claimed that a vegan diet nearly gave him kidney stones. However, plant-based diets are safe for the kidneys, and Grylls may have never, in fact, adhered to a vegan diet anyway. 

Ancestral Supplements

Ancestral Supplements is a US-based company that states its mission is to restore health and wellbeing to everyone who needs it. It sells various supplements from beef organs, bones, collagen, and other body parts. These, it claims, can benefit everything from hormone balance to immunity and athletic performance. The supplements are not cheap – starter packs retail at $138, and individual supplements such as beef gallbladder sell at $64.80.

However, according to The Washington Post, one of the owners of Ancestral Supplements, Brian Johnson, known as the “Liver King,” recently made a video apology for misleading people into thinking his physique was due to his ancestral diet and supplements. In fact, he was taking anabolic steroids, which he had repeatedly denied taking in the past. 

What is the ‘ancestral diet’?

The ancestral diet is based on the assumption that humankind’s ancestors did not experience some of the health problems we do today, such as allergies, tooth decay, and some chronic illnesses.

As such, advocates of the diet attempt to eat the way our ancestors may have. This means avoiding refined sugar and grain, GMO products, additives and preservatives, and seed vegetable oils, including margarine, among others.

Instead, people following ancestral diets opt for whole, ideally seasonal plant foods. In addition, “grass-fed” animal meat, “wild-caught seafood,” raw dairy, animal fat, and organ meats.

Is the ancestral diet good for you?

Diets such as the paleo, keto, carnivore, and ancestral diets promote eating meat and dairy for health and body composition.

However, evidence suggests that healthy plant-based diets lower the risk of obesity and overall mortality. Further, health experts recommend we shift towards more plant-based diets and away from animal agriculture. 

Did our ancestors eat a lot of meat?

Attributing the benefits of ancestral diets to organ meats is misleading, too. Many of the advantageous aspects of primitive diets were actually due to plant foods.

For example, research indicates that the ancestral diet was high in fiber, perhaps 100 grams a day. Our ancestors had a high fruit and vegetable intake with minimal amounts of dairy and grains. Fruits and vegetables were the primary carbohydrate source, contributing approximately 50 percent of energy intake.

This is much more than what most Americans eat now. In fact, only 10 percent meet the recommendations for daily vegetable intake, while 12.3 percent meet fruit recommendations. Naturally, this meant that the vitamin, mineral, and phytochemical content of the ancestral diet was typically 1.5 to eight times that of today. 

Further, the ancestral diet included much more non-digestible fiber from plant sources than what many people eating a standard diet consume today. Fiber is fermented in the colon to produce short-chain fatty acids (SCFAs), which help to keep the gut bacteria balanced. Evidence indicates that SCFAs have beneficial effects on many body systems and may play a part in preventing chronic diseases. 

Other research suggests that plant foods in the ancestral diet were a rich source of polyphenols that had positive influences on mental health. 

In contrast, animal foods in ancestral diets contributed perhaps 480 milligrams a day of cholesterol. This flies in the face of current guidelines from experts such as the American Heart Association, which recommends limiting saturated fats in red meat and full-fat dairy to manage cholesterol and prevent heart disease. 

What are the risks of eating organ meats?

Before people take a leaf out of Bear Grylls’ book and start eating cow testicles for dinner, they may want to consider the negative health aspects of eating organ meat and supplements.

For example, a 2021 analysis of 11 studies found an increased risk of bladder cancer with high intake of organ meat. The authors suggest that the high fat content, toxins, and mutagens formed in cooking organ meats may be responsible for the association. 

A 2022 study found that organ meat consumption was related to a higher risk of non-alcoholic fatty liver disease among Chinese adults. 

Additionally, organ meats may contain toxic chemicals and metals such as cadmium, and compounds called purines, which can cause gout. 

Human and planetary health

In addition, plant-based diets are better for the planet compared to meat-heavy diets. Vegan diets have a lower carbon footprint than omnivore, paleo, and keto diets. Recent research shows that keto and paleo diets, as eaten by American adults, scored among the lowest on overall nutrition quality. They were also among the highest on carbon emissions.

Conversely, a vegan diet was found to be the least impactful on climate, generating 0.7 kg of carbon dioxide per 1,000 calories consumed. This is less than a quarter of the impact of the keto diet.

We don’t need to eat animal organs

Many maintain that eating any part of an animal — whether it be their legs or their brain — is cruel, unethical, and unnecessary. There is no need to slaughter animals for food when experts agree we can be perfectly healthy on a plant-based diet. And, recommend that we eat more plant foods and fewer animal products to protect the planet. 

There’s no need to buy expensive animal organ supplements to stay healthy or perform optimally. A varied plant-based diet provides an abundance of vitamins, minerals, and antioxidants that enable our bodies to function at their best. For strict vegans, adding an inexpensive vitamin B12 supplement and possibly an algae-based omega-3 fatty acid supplement ensures we get a sufficient daily intake of these essential nutrients. 

So, save your pennies, and let the animals keep their vital organs by going plant-based. 

The post What Are ‘Ancestral Supplements’ And Why Does Bear Grylls Want Us To Take Them? appeared first on Plant Based News.

Recent headlines interpreted the research in a simplistic way which may be misleading and give the wrong message about what to eat for health. 

This article delves into the study and explores what it means, why nutrition research is complicated, and why you shouldn’t take headlines at face value. In addition, it looks at the evidence for the health benefits of more plant-based food and less meat in the diet. 

What did the headlines say?

Some headlines told steak-lovers the “good news” – that unprocessed red meat will not raise their risk of stroke. They pointed out that for decades there have been fears that consuming lots of steak and pork can increase the risk of heart disease due to their high fat levels. But the new study found no evidence of this link. Other news sources interpreted the research with the headline “red meat is good for you after all.”

However, these articles completely miss the point. The study team is eager to explain that their findings serve as a basis for future research, having identified areas where scientists need to know more.

In addition, some experts expressed concern with the over-simplification of a star rating system and how people may interpret it. 

What did the research say?

The Institute for Health Metrics and Evaluation at the University of Washington School of Medicine published the findings in Nature Medicine. They used Burden of Proof Studies as a new way of reviewing and evaluating evidence about the risks that certain lifestyles or dietary aspects pose to health. 

The burden of proof risk function (BPRF) complements existing systems such as GRADE, which researchers use to rate the quality of evidence. The BPRF converts risks into a star rating, with one star reflecting no true association. Five stars supports a very strong association of harmful or protective factors.

Using the BPRF tool, the researchers indicated very strong associations between lung cancer and smoking. They also found strong links between high blood pressure and ischemic heart disease. However, one study found that the association between unprocessed red meat and increased risk of ischemic stroke was only one star (suggesting no evidence). Furthermore, the evidence for vegetable consumption and ischemic heart disease and stroke was classified as two and three-star pairings, respectively. 

What does this mean?

So does this mean people should carry on eating red meat and not be so worried about including plenty of vegetables if they want to look after their cardiovascular health?

In a nutshell, no. 

Firstly, while nutrition evidence has the potential to improve the populations’ health and lower their risk of diseases, it is well-accepted that it’s a complicated area of research. Studies have methodological limitations, including bias, confounding variables, and study design. People are also complex and may react differently to food based on their health status, genes, or other factors. In addition, many studies use self-report data. This means they rely on participants to remember what, how much, and what type of food they ate. And, how they cooked it, which can change the food’s nutrient profile. 

A review of the burden of proof studies notes that scientists should know what people who reduce red meat replace it with. For example, if study participants replaced red meat with processed foods high in sugar or fat, this may not lead to a decreased risk of chronic disease. 

Alice H. Lichtenstein D.Sc., FAHA, is a senior scientist and director of the Cardiovascular Nutrition Team at Tufts University in Boston. She is also the chair of the scientific statement writing group for the recent American Heart Association (AHA) dietary statement. Speaking about the new research, Lichtenstein said to Plant Based News: “Focusing on changing a single food or category of foods without taking the replacement item into consideration is not consistent with the concept of dietary patterns and can lead to misleading conclusions.”

A misleading approach

Kevin McConway, Emeritus Professor of Applied Statistics at The Open University, spoke to Science Media Centre about the BPRF studies. He expressed concern about what’s being lost in the process of boiling down the complexity of all the original studies to a five-star system.

Importantly, the goal of the Burden of Proof Studies was to help the public understand which relationships might stay as they are and which may change with future research. The link between smoking and lung cancer is well-researched and is unlikely to change from a five-star rating.

However, researcher Dr. Christopher Murray, author of the papers, said in a press briefing, “for one-star and two-star relationships, the public and scientific community should not at all be surprised if future work changes our understanding because the evidence for those is comparatively weak.”

Thus, just because the current evidence does not support a strong link between unprocessed red meat and stroke, it doesn’t mean that there isn’t one. “We should not be at all surprised if future studies change our understanding of the risks associated with red meat,” said Dr. Murray.

So is red meat healthy or not?

The reason the new Burden of Proof studies made misleading headlines is because, for many years, experts have advised that saturated fat from red meat may cause high cholesterol and narrowing of the arteries. This, in turn, can cause ischemic heart disease and stroke. 

Previous research, including extensive studies, has indicated the severe health risks of red meat. 

For example, a 2017 systematic review and meta-analysis examined the relative risk of meat consumption and stroke using 23 studies. The researchers found that the risk of developing stroke was 1.18 for total meat. And, 1.11 for red meat, and 1.17 for processed meat. Risk ratio figures over one mean that there is an increased risk compared to the control group. 

Another 2021 study linked dietary saturated fat from red meat and butter to a higher incidence of coronary heart disease. 

The AHA cites a 26-year observational study that suggests that replacing animal protein with plant protein could influence longevity. In fact, it found that swapping just five percent of daily calories from animal protein with equivalent calories from plant protein was linked to a nearly 50 percent decrease in the risk of dying of any cause. This includes coronary heart disease.

The study design had limitations, as many studies do. Nevertheless, the AHA recommends limiting saturated fat from meat and dairy to lower the risk of heart disease. In addition, the British Heart Foundation advises people to eat less red meat to avoid heart disease and bowel cancer. 

Can you be healthy without eating meat?

Red meat contains nutrients such as protein, iron, and vitamin B12. And some cardiologists and nutritionists advise that eating organic grass-fed red meat in moderation is healthy. However, vegans can obtain the same nutrients from plant-based food and supplementation. 

Established mechanisms suggest that meat raises the risk of heart disease and high cholesterol. And, that vegetables lower blood pressure and protect against stroke and heart disease. Healthy plant-based diets are associated with a lower risk of dying from any cause, including heart disease. 

Considering the abuse of animals and the effects on the environment of meat and dairy production, plus the health risks, why would you choose to eat meat other than purely for taste? And is this a good enough reason to counterbalance the negative effects? 

In a review of the Proof of Burden Studies, author Tammy Y. N. Tong said the potential environmental benefits of reducing meat and increasing plant food consumption are substantial. And, that future evaluations of dietary guidelines should consider environmental and societal impacts, as well as health.

She told Plant Based News: “The main take-home message is that we should still maintain our current dietary guidelines to limit red meat and increase vegetable intake.”

The post New Research Has Major Outlets Claiming That Red Meat Is Good For You – We Took A Closer Look appeared first on Plant Based News.

She replied by sending me a story in yesterday’s Express. Its headline is: ‘The popular diets linked to higher risk of breaking and fracturing bones’.

Mid-eye-roll, I realized it rang a bell…

‘Exaggerated’ news coverage

The study it described was published last year. And, Viva! posted a review of it back then, pointing out the flaws in the exaggerated news coverage.

In a nutshell, this study found a higher risk of fracture among mainly slim older vegan women.

But, there were a number of concerns about the study. And, the results weren’t by any means as straightforward as the Express headline implies.

For example, the higher fracture risk of vegans compared to meat-eaters was relatively small – equivalent to just 20 more cases per 1,000 people over 10 years.

Moreover, women were most affected. In particular, postmenopausal women with low physical activity and a low body mass index (BMI).

Debunking the diet study

Because vegans tend to weigh less, it was difficult to match vegans and meat-eaters with a similar BMI to make meaningful comparisons.

It is also worth remembering that a bit of extra weight may protect your hip from breaking if you fall.

But being overweight carries many other significant health risks. Also, there was no information on the causes of the fractures. So, this study couldn’t tell if fractures were the result of fragile bones or significant trauma.

It’s also worth pointing out that hormone replacement therapy (HRT) protects against menopausal bone loss. And only 5.6 percent of the vegan women reported taking it, compared to 26.7 percent of the meat-eating women.

HRT was accounted for in the analysis, but may still have been a contributing factor.

I spoke to the lead author, Dr. Tammy Tong.

They said that because food intakes were based on what the participants self-reported, there was a possibility of error among all diet groups.

She also said vitamin D may have influenced the results, but was not measured. The study authors acknowledged that more research is needed to get a clearer picture of what is going on.

Cancer risk in vegans

The study came from a group initially set up to examine how diet influences the risk of cancer.

In 2014, they found that compared with meat-eaters, cancer incidence was 19 percent lower in vegans.

The results of the US Adventist Health Study II were similar. Vegans had a 16 percent lower risk and vegan women experienced 34 percent fewer female-specific cancers.

This article was originally posted by Viva! here

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You can’t walk through a supermarket these days without seeing something made from coconuts. Coconut water, yogurt, milk, cheese — even coconut jerky. It’s an “it” food if there ever was one.

But is coconut oil good for us? And what about its reported tie to unethical monkey labor?

Is coconut oil healthy?

Once shunned for its high saturated fat content, coconut oil is now found in health food shops and supermarkets across the globe.

Most vegetable oils (soya, olive, sunflower and rapeseed oils) contain less than 20 percent saturated fat. Butter contains more than 50 percent. But coconut oil clocks in at a whopping 86.5 percent saturated fat. So how is that healthy?

Coconut nutrition 

Like all plant foods, coconut is cholesterol-free. Although it is a fruit, coconut flesh has a very different nutritional content from other fruits. A third of the flesh is composed of fat; nearly 90 percent of which is saturated. That’s not great news. Saturated fat increases cholesterol, which increases the risk of heart disease.

Desiccated coconut (coconut flesh that has been flaked and dried) contains is about 66 percent fat. A similar amount is found in hazelnuts, almonds, and Brazil nuts. But most of that is polyunsaturated fat that can lower the risk of heart disease in moderation.

Where coconut oil is a health concern, its fiber content is a health boost. The fiber content in desiccated coconut is two to three times higher than in nuts. Some studies suggest that coconut flakes lower LDL “bad” cholesterol because of the fiber content.

Coconut fiber

Processing coconut to produce oil, though, strips away this protective fiber.

A 1980s study on coconut oil described how Pacific Islanders, who ate coconut at every meal, had lower than expected cholesterol levels. Even with all that cholesterol. And, heart disease was rare. They had low intakes of salt, sugar, and cholesterol, and consumed a healthy amount of fibre, plant sterols, and omega-3 fats.

They also had an active lifestyle and used little tobacco. When the islanders moved to New Zealand and reduced their saturated fat intake, their intake of cholesterol, junk food (simple, instead of complex carbohydrates) and sugar increased and so did their risk of heart disease. This provides evidence that the whole diet and lifestyle can have a profound effect on health.

Is saturated fat unhealthy?

Major health organizations, including the World Health Organisation, the American Dietetic Association, the British Dietetic Association, the British Heart Foundation, the National Health Service, the US Food and Drug Administration, and the European Food Safety Authority, agree that saturated fat is a risk factor for heart disease.

Most saturated fat in the average UK diet comes from fatty meat, poultry skin, sausages and pies, whole milk and full fat dairy products (cheese, cream, butter and ghee), lard, coconut oil, palm oil, pastry, cakes, biscuits, sweets, and chocolate.

Saturated fat drives up cholesterol levels and too much cholesterol can lead to fatty deposits that not only clog the arteries and slow blood flow but can break apart and cause a heart attack or stroke.

Cochrane Reviews are internationally recognized as the highest standard in evidence-based science. A 2012 Cochrane review found that reducing saturated (animal) fat, but not total fat, reduced the risk of heart attack and stroke by 14 percent (1).

Are all saturated fats equal?

The saturated fats, lauric, myristic, and palmitic acid, are found in meat, dairy products, eggs, palm, and coconut oil. They all raise cholesterol levels but not to the same extent:

• Myristic acid: found in palm kernel oil (not to be confused with palm oil), coconut oil, butter and other animal fats, is the most potent ‘bad’ cholesterol-raising.
• Palmitic acid: found in palm kernel oil, butter, cheese, milk and meat and raises cholesterol less than myristic acid.
• Lauric acid: comprises about half the fat in coconut oil. Found in smaller amounts in human breast milk, cow’s milk and goat’s milk. Has around one-third less cholesterol-raising power than palmitic acid.

Medium and long-chain fats

One of the claims made for lauric acid from coconut oil is that is it broken down and used by the body differently from other saturated fats because it is made of medium-chain as opposed to long-chain fats. Most fats in animal products are long-chain saturated fats that are made into cholesterol or stored as body fat. Medium-chain fats are transported directly to the liver from where they supply energy directly to the heart, brain, and muscles. Well, that’s the theory anyway.

Studies on coconut oil and cholesterol have produced conflicting results. Some studies show that medium-chain fats increase HDL “good” cholesterol but others show they also increase LDL ‘bad’ and total cholesterol to the same extent as palm oil. Other studies found no effect on HDL, LDL, or total cholesterol. Medium-chain fats have also been found to increase plasma triglycerides in the same way long-chain fats do.

One possible explanation is that when the diet contains mostly medium-chain fats (when coconut oil is used in preference to unsaturated vegetable oils), some medium-chain fat may be diverted into the long-chain route leading to the production of cholesterol and fat deposits. This provides a compelling argument for not limiting your fat intake to just coconut oil.

Furthermore, medium-chain fats make up less than half of coconut fat, nearly a third is made up of the long-chain saturated myristic and palmitic acids (the major fats found in red meat) which raise “bad” cholesterol levels. The rest consists of small amounts of monounsaturated and polyunsaturated fats.

Criticism of coconut studies

Many of the health claims made for coconut oil are a mixture of anecdotal evidence, pseudoscience and poor reporting of a limited number of flawed studies (conducted over short periods of time with small numbers of participants).

The results are not yet significant enough to prove long-term benefit. Enthusiasts appear to have extrapolated the potential benefits exaggerating them beyond anything the science can confirm. Whereas research supporting the benefits of polyunsaturated plant oils (particularly monounsaturated and omega-3 fats) are well-established.

The claim that coconut oil may help treat or slow the progression of Alzheimer’s disease is largely based on anecdotal evidence and animal experiments which bear no relevance to humans. In a recent review in the British Journal of Nutrition it was concluded that: “It must be emphasised that the use of coconut oil to treat or prevent AD [Alzheimer’s disease] is not supported by any peer-reviewed large cohort clinical data; any positive findings are based on small clinical trials and on anecdotal evidence; however, coconut remains a compound of interest requiring further investigation (2).”

What’s the smoke point?

Another selling point for coconut oil is the reputed high smoke point (that’s when the fats in the oil break down or oxidize, creating harmful free radicals). However, many other oils have a higher smoke point. In fact, coconut oil has a relatively low smoke point compared to other commonly used cooking fats.

No magic bullet

Like most “magic bullet” food and health stories, there may be some truth in the claims made for coconut oil. Coconut oil is healthier than butter, lard and hydrogenated, trans-fat containing fats, but it is unlikely that including additional coconut oil in the diet would be beneficial. Medium-chain fats in coconut oil may raise HDL “good” cholesterol.

However, they can also raise LDL “bad” and total cholesterol. Whereas replacing saturated fats with unsaturated fats (found in vegetable, olive, flaxseed, and rapeseed oils, as well as nuts and seeds), have been shown to increase HDL, lower LDL and improve overall cholesterol levels all at the same time.

Walter Willett MD, Chair of the Department of Nutrition at the Harvard School for Public Health sums it up nicely: ”Most of the research so far has consisted of short-term studies to examine its effect on cholesterol levels. We don’t really know how coconut oil affects heart disease, and I don’t think coconut oil is as healthful as vegetable oils like olive oil and soybean oil, which are mainly unsaturated fat and therefore both lower LDL and increase HDL (3).”

It is the total diet coupled to healthy lifestyle that is most important in disease prevention. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health. Coconut oil’s HDL-boosting effect may make it “less bad” than its high-saturated fat cousins (butter and lard), but it is not the best choice of oils to reduce the risk of heart disease. You are better off replacing saturated fats with healthier unsaturated vegetable oils such as olive oil and rapeseed oil for cooking and flaxseed oil for sauces and dressings.

Coconut farming

According to the UN’s Food and Agriculture Organisation, global demand for coconuts is growing at 10 percent a year. Most are grown by small-scale farmers across Asia Pacific and despite the growing coconut trade, many live in poverty or very basic conditions as the price they’re paid for their harvest is dictated by processors.

As a response, many initiatives have been launched to help coconut growing communities prosper and farm in a sustainable way. If you have a favourite brand of coconut products, check out their website as many have details of their projects. Always look for a Fair Trade label as that should ensure farmers get a proper wage.

Is coconut oil ethical?

Coconut harvesting is an extremely contentious issue. In Thailand and some other Asian countries, pigtailed macaques are trained to do the harvesting. They’re used because they are more efficient than people and their labor is “free.”

According to recent reports, 99 percent of Thai coconuts may be harvested by these monkeys who are either taken from the wild or bred for the purpose and trained. Some say the monkeys are kept as family pets. But investigation footage and photos suggest grueling working hours, with monkeys fainting of exhaustion. They spend much of their life tied to a leash, and experience rough handling from humans.

A Fair Trade certificate doesn’t mean a monkey didn’t pick your coconut. So it’s best to make sure your coconut product manufacturer has a policy in place that ensures only humans harvest their coconuts.

Coconuts taste great but all the ethical issues and saturated fat make them a not-so-ideal food.

And unless you live in Southeast Asia, coconut products will have to travel a long way to reach you. That uses fossil fuels and needs packaging.

Organic and Fair Trade coconut products support sustainable farming without the use of chemical fertilizers and pesticides. And they also provide fair wages for the farm workers.

Most importantly, research the company from which you’re buying coconut products to learn about their ethics.

References:

(1) Hooper et al., 2012. Reduced or modified dietary fat for preventing cardiovascular disease. Cochrane Database of Systematic Reviews. 5:CD002137.
(2) Fernando et al., 2015. The role of dietary coconut for the prevention and treatment of Alzheimer’s disease: potential mechanisms of action. British Journal of Nutrition. 22 1-14.
(3) Willet W, 2011. Ask the doctor; coconut oil [online]. Available from: www.health.harvard.edu/staying-healthy/coconut-oil. Accessed June 18, 2019.

This article has been republished with permission from Viva!

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While fish continues to be labelled a health food – what does the science really say?

Is fish healthy?

We need fats called essential fatty acids for our cell membranes, brain, and nervous system. They help regulate blood pressure, blood clotting, and immune and inflammatory responses. Because we can’t make them in our bodies and must get them from food, they’re labeled ‘essential’. ALA is an omega-3 essential fatty acid. It is found in plant foods such as flaxseeds, rapeseeds, soya, walnuts, and their oils. 

We convert it, in our bodies, into the longer-chain omega-3s EPA and DHA. These are also found in oily fish, which they obtain from algae. Conversion rates in the body can be low, which is why some people insist that fish oils are essential for health. They are not, in fact, they could be doing more harm than good. 

UK guidelines recommend we should eat at least two 140g portions of fish a week, one of which should be oily. This contributes to the widespread belief that eating oily fish or taking omega-3 fish oil supplements reduces our risk of heart disease, stroke, and death. The research tells a different story. 

Gold standard research

Cochrane reviews are regarded as the highest standard in evidence-based research. A 2018 review found that increasing EPA and DHA from oily fish or fish oil supplements had little or no effect on heart health. 

These findings are consistent with many other high-quality reviews. They also found that ALA from plant foods may slightly reduce the risk of cardiovascular events and arrhythmia (abnormal heart rhythm). 

Another 2018 review, this time from the British Journal of Nutrition, found that higher ALA intakes from plant foods were linked to a reduced risk of heart disease. So, it seems you’re better off with plant-based omega-3s. In fact, over the past two decades, many studies have shown a similar lack of effect from fish oils and a beneficial effect from consuming ALA directly from plant foods. 

Mercury rising

Some studies show that oily fish, and fish oil supplements in particularly, can actually have the opposite effect than that claimed. Moreover, they can instead increase the risk of cardiovascular events. 

The American Heart Association says this might be explained by the damaging effects of methylmercury. This is an environmental contaminant found in fish. It can be explained in a study of men in Eastern Finland, where mercury levels in fish are high. The study found that mercury levels in their hair and the amount of fish they ate were linked to an increased risk of cardiovascular death. 

In other words, those eating the most fish also had the highest levels of mercury in their hair and the highest levels of cardiovascular death. 

Toxic shocker

Toxic pollutants contaminate the world’s oceans. They include methylmercury, polychlorinated biphenyls and dioxins, and many act as damaging neurotoxins. 

They can accumulate as you move up the food chain, especially in oily fish, cancelling out any supposed beneficial effects of omega-3s. 

Conflicting advice

We have an extraordinary position in the UK. Pregnant and breastfeeding women are advised to eat oily fish. This is because omega-3s can help a baby’s nervous system develop. 

However, all girls and women who are breastfeeding, pregnant, or planning a pregnancy are warned not to eat more than two portions of oily fish a week. It also applies to those who may one day in the future want to have a child.

The reason for this advice is that pollutants in the fish may build up and seriously affect the baby’s development in the womb. And there are more warnings. For example, children, pregnant women, and women trying to get pregnant are also told to avoid eating sharks, swordfish, or marlin. This is because they contain more mercury than other fish and this can damage a developing baby’s nervous system. 

So, damned if you do, damned if you don’t! 

Oily fish includes: herring, pilchards, salmon, sardines, sprats, trout and mackerel. However, the list of fish to limit or avoid has been extended to include some white fish. They may also contain similar levels of pollutants – sea bream, sea bass, turbot, halibut and huss (dogfish). Yet, it’s supposed to be a health food.

Norovirus

Pollutants are not the only problem as filter-feeding shellfish, such as mussels and oysters, can accumulate bacteria and viruses from their environment and when eaten raw, can pose a direct threat to health. Norovirus is one of them and can cause fever, nausea, vomiting, cramping and diarrhoea. 

It is one of the most common causes of food poisoning in the UK. It’s also called the winter vomiting bug because it’s more common in winter, although it can be caught at any time of year. Norovirus infections spread very easily from person-to-person contact or simply by touching surfaces that have been contaminated with the virus and then touching your mouth. 

Outbreaks are common in hospitals, nursing homes, schools and cruise ships and can also occur in restaurants and hotels. The virus is usually mild and lasts for one to two days. Symptoms include vomiting, projectile vomiting, diarrhoea and fever. Most people make a full recovery within a couple of days but it can be dangerous for the very young and elderly people. 

Many outbreaks are linked to shellfish contaminated by human fecal sources. Contamination of bivalve shellfish, particularly oysters with norovirus is recognized as a food safety risk. One study of oyster samples ordered from UK vendors found 69 percent of 630 oyster samples were contaminated with it.

Hepatitis E

Hepatitis E is endemic in many developing countries, where it is spread via a fecal-oral route. Outbreaks are relatively rare in developed countries due to better infrastructure, water supply and sanitation. 

However, there have been clusters of infection in developed countries not associated with travel to areas where the virus is prevalent that are instead associated with zoonotic transmission. In the UK, there has been a steep rise in cases over the last decade. 

Livestock, such as pigs, can act as reservoirs. High levels have been found in wastewater and manure from pig units. This highlights the potential for it to enter watercourses and then accumulate in shellfish. Infectious hepatitis E virus has been found in animal feces, sewage water, inadequately treated water, contaminated shellfish, and animal meats. 

Fish farms are not the answer

Fish farms now provide more than half of all fish consumed by humans but are certainly not the answer. These overcrowded, unnatural pens transmit disease and cause water pollution; choking marine life with persistent organic pollutants, antibiotics, chemicals from parasitical treatments, anaesthetics, disinfectants, feed additives, metals and antifoulants. 

Farmed fish tend to contain less omega-3s as they are fed omega-6-rich vegetable oils in addition to fishmeal and fish oils. Yes, fish are being pulled out of the sea in order to feed farmed fish and livestock. 

Our oceans are being decimated and ancient coral reefs destroyed at an unprecedented level. This is due to fishing on an industrial scale. Marine ecosystems are collapsing as bottom-trawlers plow through sea beds. Up to 90 percent of some fish species have already depleted, decimating populations of large-bodied marine animals who depend upon them. 

This domino effect could disrupt ocean ecosystems for millions of years to come. The nonsensical belief that fish cannot feel pain still prevails despite abundant scientific evidence showing that fish experience conscious pain in the same way as mammals and birds. Pain is an essential element of evolution, teaching creatures which things it is essential to avoid. 

Fish in the U.K.

Surprisingly for an island nation, fish is not a popular food in the UK. The average adult consumes just 54g of oily fish per week. 

The good news? You don’t have to destroy the oceans, inflict pain or eat neurotoxins and carcinogens to get your essential omega-3s. Plant foods can provide more than enough to keep your heart healthy and combat inflammatory conditions such as arthritis. 

Or, if you choose, you can take an algal-based vegan omega-3 supplement that supplies EPA and DHA without the risk of contamination. This is free from the ethical and environmental concerns of eating fish. Help our oceans become healthy again and leave fish alone. 

Find out more about fish and health here

This article was first published by Viva!

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The most likely reason most of our loved ones will die is heart disease. It’s up to each of us to make our own decisions about what to eat and how to live, but we should make these choices consciously by educating ourselves about the predictable consequences of our actions. 

Atherosclerosis

Atherosclerosis, or hardening of the arteries, begins in childhood. The arteries of nearly all kids raised on the standard American diet already have fatty streaks marking the first stage of the disease – by the time they are 10 years old. 

After that, the plaques start forming in our 20s, get worse in our 30s, and then can start killing us off. In our heart, it’s called a heart attack, and in our brain, it can manifest as a stroke. 

So for anyone reading this who is older than 10 years old, the choice isn’t whether or not to eat healthfully to prevent heart disease – it’s whether or not you want to reverse the heart disease you likely already have. 

‘Something miraculous happened’

Is that even possible? When researchers took people with heart disease and put them on the kind of plant-based diet followed by populations who did not get epidemic heart disease, their hope was that it might slow down the disease process or maybe even stop it. 

Instead, something miraculous happened. The disease actually started to reverse. It started to get better. As I show in my video How Not to Die from Heart Disease (below), as soon as patients stopped eating artery-clogging diets, their bodies were able to start dissolving away some of the plaque, opening up arteries without drugs and without surgery, suggesting their bodies wanted to heal all along but just were never given the chance. 

That improvement in blood flow to the heart muscle itself was after only three weeks of eating healthfully. 

Healing and the body

Let me share with you what’s been called the best-kept secret in medicine: Sometimes, given the right conditions, the body can heal itself. 

Take, for instance, what happens when you accidentally whack your shin really hard on a coffee table. It gets red, hot, painful, swollen, and inflamed, but it’ll heal naturally if you just stand back and let your body work its magic. 

What would happen, though, if you kept whacking your shin in the same place, day after day, or three times a day (breakfast, lunch, and dinner)? It would never heal. 

You might turn to your doctor, complaining of shin pain, and would probably limp out of the office with a prescription for painkillers. You’d still be whacking your shin three times a day, but the pain would be a little duller, thanks to those pills you’d be popping. 

The underlying cause

It’s similar to people taking nitroglycerine for crushing chest pain. They may get tremendous relief, but they’re not doing anything to treat the underlying cause. Our body wants to come back to health if we let it, but if we keep re-damaging ourselves three times a day, we may never heal. 

One of the most amazing things I learned in all my medical training was that within about 15 years after you stop smoking, your lung cancer risk approaches that of a lifelong nonsmoker. Isn’t that amazing? Your lungs can clear out all that tar, and, eventually, it’s almost as if you never smoked at all. Just think, every morning of your smoking life, your body started on that path to healing, until…wham!…you inhaled on that first cigarette of the day, reinjuring your lungs with every puff. 

In the same way, we can reinjure our arteries with every bite. But, all we have to do is follow medicine’s best-kept secret and just stand back, get out of the way, stop redamaging ourselves, and let our body’s natural healing processes bring us back towards health. The human body is a self-healing machine. 

Certainly, you could choose moderation and hit yourself with a smaller hammer, but why beat yourself up at all? I don’t tell my smoking patients to cut down to half-a-pack a day. I tell them to quit. Sure, smoking a half pack is better than two packs, but we should try to put only healthy things into our mouths. We’ve known about this for decades. 

Plant-based diets

Take the case of Mr. F.W., for example. Covered in a 1977 issue of American Heart Journal, he had such bad heart disease he couldn’t even make it to the mailbox. But he started eating healthier and a few months later he was climbing mountains without any angina pain. 

There are fancy new anti-angina and anti-chest pain drugs out now. They cost thousands of dollars a year, but at the highest dose, they may only be able to prolong exercise duration for as long as 33.5 seconds. It doesn’t seem as though patients choosing the drug route will be climbing mountains anytime soon. 

Plant-based diets aren’t just safer and cheaper. They can work better because they let us treat the actual cause of the disease. 

You can find more of Dr. Greger’s work at nutritionfacts.org

The post Why A Plant-Based Diet Can Be Better Than Meds For Heart Disease appeared first on Plant Based News.

If you’ve been having trouble getting pregnant, forget about oysters and champagne; the best fertility diet may be a vegan one. That’s right; fresh fruit, vegetables, whole grains, healthy fats, and plant protein could be your best bet at conceiving.

Current data say one in six couples in the U.K. will have difficulty conceiving. But why? There are many causes that can affect both men and women. Common causes in women include ovulatory problems – lack of periods, blocked fallopian tubes, and endometriosis. The most common cause in men is poor-quality sperm. 

Lifestyle factors that influence fertility include age, weight, inactivity, and stress. The effects of diet are often overlooked, but emerging research suggests strong links between food and fertility. 

The power of diet

Over the last 25 years, the Western diet has been steadily deteriorating, with high levels of saturated fat, sugar, and refined carbohydrates replacing fruit, vegetables, and whole foods. 

Over the same period, rates of obesity, heart disease, diabetes, and fertility problems have risen. Between 1973 and 2011, the average sperm count in men from Western countries fell by over 50 per cent; and this, scientists say, is ‘the canary in the coal mine’ and indicates wider health problems. 

A weighty issue

Being overweight or underweight can impact fertility. Around two-thirds of U.K. adults are overweight and one in four is obese. The body has a natural tendency to store fat, so if you eat fatty foods such as meat, cheese, cakes, and biscuits, you gain weight. 

Even lean cuts of meat contain relatively high levels of fat compared to plant foods. Chicken contains more fat than protein. 

Obesity reduces sperm quality, and in a study of more than 500 men, those with the highest BMI had the lowest sperm count; which may be due to the raised oestrogen and lower testosterone levels that occur in obese men. 

Weight is a key factor in infertility and there is a wealth of evidence showing how a low-fat vegan diet can help you achieve and maintain a healthy weight. 

Amazing antioxidants

According to fertility researcher, Dr Jaime Mendiola, “Men who eat lots of meat and full-fat dairy products have much poorer quality sperm than those who eat lots of fruits, vegetables and low-fat dairy products.”

Damage starts early – a study of 3,000 men aged 18 to 20, found that those eating processed meat, pizzas, and burgers had considerably fewer and slower sperm than men eating fruit, vegetables and whole foods. 

Mendiola says: “People who eat more fruit and vegetables are ingesting more antioxidants and this is the important point”. The reason antioxidants may be so effective in men’s fertility is because they ‘mop up’ harmful compounds called free radicals that can damage sperm membranes and DNA. 

This damage may cause 30-80 per cent of male subfertility cases and sperm DNA damage is a factor in up to half of all miscarriages. Antioxidant supplements may help men but they are naturally abundant in fruit and vegetables; particularly brightly coloured ones such as blueberries, sweet potatoes, spinach, beetroot and red cabbage.

Plant protein is best

For women, replacing animal protein with plant protein may help combat ovulatory infertility – although not blocked fallopian tubes. 

A study from Harvard School of Public Health looked at over 18,000 women and found that ovulatory infertility was 39 per cent more likely in those eating high levels of animal protein – in particular chicken and red meat – compared to women who ate more peas, beans, lentils, tofu and nuts. A healthy plant-based diet may increase the likelihood of becoming pregnant after fertility treatment. 

Among 161 couples in the Netherlands undergoing treatment, those eating a Mediterranean-style diet were 40 per cent more likely to become pregnant than those eating a ‘health-conscious, low-processed’ diet containing low levels of meat, mayonnaise and snacks. The authors suggest that B vitamins and healthy fats might be involved. 

The dramatic effects of diet

Intracytoplasmic sperm injection (ICSI) IVF is a procedure used in cases of male infertility, whereby one sperm is injected directly into the egg. A study of 250 men undergoing ICSI cycles found that fruit and grain consumption improved the success rate – while a higher BMI, alcohol consumption, smoking and red meat, had negative effects. 

The authors say that couples seeking assisted reproduction should be advised of the dramatic effects diet and lifestyle can have. Some studies have suggested that omega-3 fats from fish could help improve fertility but conflicting results show that environmental pollutants in fish can outweigh any potential benefits. 

High levels of mercury from seafood, for example, are linked to infertility. You’re better off getting omega-3 fats from flaxseed oil and walnuts. Vitamin B12 deficiency can lead to temporary infertility but this usually improves with treatment – the recommended daily intake in the UK being 1.5 micrograms. 

Folic acid

Folate, or folic acid, is another B vitamin important for fertility. Guidelines say that women who are pregnant or trying for a baby should take 400 micrograms of folic acid until the twelfth week of pregnancy to prevent neural tube defects in their baby, such as spina bifida. 

Folate is found in soy foods and green leafy vegetables, as the name implies; including Brussel’s sprouts, spinach, kale, cabbage, pak choi, rocket and broccoli. Zinc is involved in the production of sperm and is found in tempeh (fermented soya beans), wholewheat spaghetti, tofu, quinoa and pumpkin seeds. Soy foods contain phytoestrogens – plant hormones similar to oestrogen but far weaker. 

Soy

Scare stories in the media claiming that soy can alter sexual development in children and negatively impact male fertility are based on small-scale animal experiments. There’s no evidence that people who eat lots of soy – such as the Chinese and Japanese – have any such problems. 

China is the world’s most populous nation, with over 1.4 billion citizens, and soya has been part of the diet there for over 3,000 years! 

Recent infertility studies in women suggest soya may actually confer some benefits. Given there are only positive effects in moving towards a healthy vegan diet and lifestyle, it’s high time that couples seeking help with reproduction are told of the dramatic impacts changing their diets can have. 

This article was first published by Viva!

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Conversely, we know how our mental state can affect our digestion. How often have you ever said you have a ‘gut feeling’ about something?  

Both eating and feeling well have a positive impact on our guts. Stress, sadness, and an unhealthy diet can harm it.

What is a healthy gut?

Your gut is a world in itself, inhabited by trillions of bacteria. They’re not all good and not all bad, it’s the balance that is key. And what we eat determines which bacteria thrive and which don’t. You can make the good ones multiply and the bad ones starve – pretty magical!

All these bacteria are also known as the gut microbiome and altogether can weigh up to two kilograms! No two people have exactly the same gut bacteria as their composition is as individual as your fingerprint.

Gut bacteria regulates so much of our body’s health functions.

“A huge proportion of your immune system is actually in your GI tract,” according to Dan Peterson, assistant professor of pathology at the Johns Hopkins University School of Medicine. “The immune system is inside your body, and the bacteria are outside your body.”

According to Peterson, certain cells in the gut lining continuously excrete antibodies into the digestive tract. “That’s what we’re trying to understand,” he says. “What are the types of antibodies being made, and how is the body trying to control the interaction between ourselves and bacteria on the outside?”

Diet matters greatly here. Depending on what you eat, your gut bacteria will differ substantially. Meat-eaters tend to have the most harmful bacteria in their guts. On the other hand, meat reducers, pescatarians, and vegetarians have a somewhat better balance. Those who eat a predominantly vegan diey may have the most beneficial bacteria, according to a growing body of research.

People with a higher number of harmful bacteria may be more at risk for degenerative diseases such as rheumatoid arthritis, heart disease, and some types of cancer.

TMAO

Undesirable gut bacteria that are plentiful in meat use a compound – carnitine – as an energy source. That produces trimethylamine-N-oxide (TMAO) as a waste product. 

TMAO is a dangerous substance that stimulates the build-up of cholesterol plaques in blood vessels, greatly increasing the risk of heart disease. Interestingly, vegans’ gut bacteria produce no TMAO, or only miniscule amounts, when exposed to carnitine.

According to a 2018 study published in the European Heart Journal, a diet rich in red meat significantly increased TMAO levels. Subjects were studied by their dietary preferences. The red meat group saw higher TMAO levels than those who didn’t consume red meat. The study found chronic red meat consumption enhanced TMAO production and “reduced the kidneys’ efficiency of expelling it,” according to the Cleveland Clinic.  “Both enhanced production and reduced elimination caused by a red meat diet contribute to elevation in TMAO levels, which has been linked to the development of atherosclerosis and heart disease complications.”

IBDs

There are many types of irritable bowel diseases (IBDs). The most common include Crohn’s disease, IBS, and ulcerative colitis. Every case is different when it comes to trigger foods, but they all tend to have one thing in common. 

According to multiple studies, animal protein makes things worse. It is due to the higher amount of sulphur it contains compared to plant protein. IBD sufferers who avoid meat, fish, and eggs (all sulphur-rich) will likely experience some relief. For some, sulphur-rich foods such as garlic, cabbage, or beans, may cause issues, even though they contain less sulphur than meat.

A plant-based diet may not be the answer to all IBD issues, but it has been fairly successful in Crohn’s disease remissions. Some people with IBDs do exceptionally well on a low FODMAP diet, which excludes certain types of fermentable carbohydrates. A plant-based low FODMAP diet may be worth discussing with your doctor if you suffer from any of these diseases.

Prebiotics

Prebiotics is a term used for foods that provide the best fodder for your good gut bacteria. In short, it’s what your gut bacteria eat. Prebiotics encourage the bacteria to multiply – and you benefit from the result. In general, all fibre-rich and starchy foods are prebiotics – fruit and vegetables, pulses, whole grains, and nuts and seeds. Our gut bacteria feast on them and produce short-chain fatty acids (SCFAs) in the process.

SCFAs can be used by our intestinal cells for energy but most importantly, they have anti-inflammatory and anti-cancer effects. Butyrate is one of them and is particularly beneficial, having been shown to significantly reduce the risk of colon cancer. It may be one of the reasons why vegans have much lower rates of this disease compared to meat-eaters.

Probiotics

Probiotics are live bacteria that help to populate our guts and establish a better ratio of good to bad bacteria. They are naturally occurring in fermented products such as yoghurt, tempeh, kimchi, miso or kombucha.

Probiotic supplements can be useful in specific situations, such as when you’ve taken a course of antibiotics. If you’re healthy and have a varied diet based around fibre-rich wholefoods, there’s no need to take these supplements.

What to do after antibiotics

Antibiotics can help us beat bacterial infections but they also kill a lot of good gut bacteria in the process. To foster good gut bacteria, eat foods they like (prebiotics) and bring them some friends in fermented products (probioticts). 

Whilst you may be craving cup-a-soup and chocolate, these will not help your guts to recover. Instead, be sure to eat wholefoods. Add some fermented foods and even a probiotic supplement and you’ll bounce back in no time.

Junk food effect

There’s no shortage of tempting junk food out there. And while thatmight be good for convenience and comfort eating, but it’s bad for our guts. Processed meat and other processed foods don’t feed the good bacteria and may throw your guts off-balance.

Indulging every once in a while is okay; but for problematic’ guts, a diet rich in whole grains, pulses, fruit, and vegetables may be optimal.

Good news

The great thing about our guts is that you can change your gut bacteria simply by choosing what you eat. The microbiome won’t change overnight, but a healthy diet can bring a noticeable difference within weeks. 

Your gut bacteria may need a bit of time to catch up to any major diet shifts. That’s why people may experience “digestive adventures” when they change their diets; a new balance is established and your gut becomes happy and healthy. 

This article was first published by Viva!

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Zinc is a mineral crucial for vital reactions in the body. It helps with cell growth and reproduction, processing nutrients, wound healing, healthy immune system, healthy vision, and more. So it’s all the more reason you need to be sure you prevent a zinc deficiency. Vegan food can help.

Getting the daily dose of zin

The recommended daily intakes for zinc are 7-8 mg for women and 9.5-11 mg for men. Why more for men? It’s simple: they use more in body maintenance and also because zinc is vital for healthy sperm so the higher dose accounts for certain losses as well.

It’s not difficult to prevent deficiency by getting your daily zinc dose from plant foods. However, the concentration of zinc in plants varies based on its levels in soil, so opting for food grown in healthy, organic soil may help boost zinc levels.

The best plant sources of zinc include beans, lentils, tofu, tempeh, oats, wholemeal bread, whole wheat pasta, quinoa, brown rice, pumpkin seeds, hemp seeds, other nuts and seeds, and tahini – sesame seed paste. And that wide range of zinc-rich foods makes it quite easy to include plenty of zinc sources in your diet. As a large population study showed, vegans have more than adequate zinc intakes if their diet is based around whole foods (Rizzo et al., 2013).

Zinc Supplements

Most people don’t need to supplement, in fact, taking high doses of zinc can be problematic. Too much zinc reduces the amount of copper your body can absorb and because copper is another essential nutrient, you don’t want to block it. So supplementing may be something to discuss with your doctor.

At the other end of the spectrum, too little zinc over long periods of time can cause various skin problems, hair thinning, weak immune system, slow wound healing, tiredness, diarrhoea, loss of appetite, mental slowness and impaired vision.

Zinc absorption

Some people claim that zinc bioavailability from plant wholefoods may be reduced because of phytate – an antioxidant that somewhat inhibits the absorption of zinc and iron from foods. 

Phytate is a natural compound found in unrefined grains, seeds and pulses. However, many methods we use in meal preparation reduce the phytate content of plant foods – soaking pulses (beans, chickpeas, lentils) and discarding the water before cooking reduces phytate, or, when you buy these canned, it’s already been done for you.

Soaking and fermenting wholegrains and pulses – used in the making of bread or tempeh – also gets rid of substantial amounts of phytate. And good old cooking diminishes phytate content as well (Gupta et al., 2015).

It’s a good idea to include multiple sources of zinc in your diet, but phytate isn’t such a big issue after all. In fact, it’s a valuable antioxidant that helps to protect our digestive tract. So, having some phytate in your diet may be beneficial.

Zinc in animal products

Red meat contains zinc and is often recommended as a good source. Whilst steak or lamb chops may cover some of your zinc needs, they also contain high amounts of saturated fat and cancer-causing substances.

Meat-eaters have up to 63 percent higher risk of high blood pressure compared to vegans (Pettersen et al., 2012) and are much more likely to have other heart disease risk factors, such as raised cholesterol or increased risk of obesity (Matsumoto et al., 2019). A meat-heavy diet is also linked to a 40 percent increased risk of heart disease (Kahleova et al., 2018). Much of this is down to all the saturated fat that meat contains having multiple negative health effects.

Meat

Both red and processed meats have also been linked to increased risks for certain types of cancers including bowel, breast, prostate, and pancreatic cancer (WHO/IARC, 2015; Wolk, 2017). 

According to a 2014 study by Oxford University, a vegan diet brings a 19 percent lower risk of developing cancer compared to meat-eaters. 

This result corresponds with other scientific studies that show 15-18 percent lower cancer rates in vegans (Huang et al. 2012; Tantamango-Bartley et al., 2013; Dinu et al., 2017; Segovia-Siapco and Sabaté, 2018).

Zinc and Immunity

Zinc is crucial for a healthy immune system. If your daily diet includes good zinc sources, you’re keeping your immune system sharp and ready to defend you from an array of viruses. But what if you catch a cold – would taking extra zinc help? 

Research shows that taking zinc as soon as you get the first symptoms can somewhat reduce the duration and severity of the cold (Singh and Das, 2013). It won’t make the cold go away but may result in you suffering a bit less and for a shorter time.

There’s one catch though – taking too much zinc, using nasal sprays or lozenges with it can result in the loss of smell, taste and nausea (Jafek et al., 2004; Alexander and Davidson 2006; Singh and Das, 2013). So proceed with caution.

To make sure you have enough zinc in your diet, try to make a habit out of having at least one generous serving of pulses (beans, lentils, tofu), a couple of servings of wholegrains (wholemeal bread, oats, whole wheat pasta, brown rice) and some nuts and seeds daily. 

References:

Alexander TH, Davidson TM. 2006. Intranasal zinc and anosmia: the zinc-induced anosmia syndrome. Laryngoscope. 116:217-20.

Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. 2017. Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical Reviews in Food Science and Nutrition. 57(17): 3640-3649.

Gupta RK, Gangoliya SS, Singh NK. 2015. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology. 52(2):676-684.

Huang T, Yang B, Zheng J, Li G, Wahlqvist ML and Li D. 2012. Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review. Annals of Nutrition and Metabolism. 60 (4) 233-240.

Jafek BW, Linschoten MR, Murrow BW. 2004. Anosmia after intranasal zinc gluconate use. American Journal of Rhinology. 18:137-41.

Kahleova H, Levin S, Barnard ND. 2018. Vegetarian Dietary Patterns and Cardiovascular Disease. Progress in Cardiovascular Disease. 61(1):54-61.

Key TJ, Appleby PN, Crowe FL, Bradbury KE, Schmidt JA, Travis RC. 2014. Cancer in British vegetarians: updated analyses of 4998 incident cancers in a cohort of 32,491 meat eaters, 8612 fish eaters, 18,298 vegetarians, and 2246 vegans. American Journal of Clinical Nutrition. 100 Suppl 1:378S-385S.

Matsumoto S, Beeson WL, Shavlik DJ, Siapco G, Jaceldo-Siegl K, Fraser G, Knutsen SF. 2019. Association between vegetarian diets and cardiovascular risk factors in non-Hispanic white participants of the Adventist Health Study-2. Journal of Nutrition Science. 8:e6.

Pettersen BJ, Anousheh R, Fan J, Jaceldo-Siegl K, Fraser GE. 2012. Vegetarian diets and blood pressure among white subjects: results from the Adventist Health Study-2 (AHS-2). Public Health Nutrition.15(10):1909-1916.

Rizzo NS, Jaceldo-Siegl K, Sabate J, Fraser GE. 2013. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. Journal of the Academy of Nutrition and Dietics. 113(12):1610-1619.

Segovia-Siapco G and Sabaté J. 2018. Health and sustainability outcomes of vegetarian dietary patterns: a revisit of the EPIC-Oxford and the Adventist Health Study-2 cohorts. European Journal of Clinical Nutrition. 72(Suppl 1):60-70.

Singh M, Das RR. 2013. Zinc for the common cold. Cochrane Database Systemic Reviews. (6):CD001364.

Tantamango-Bartley Y, Jaceldo-Siegl K, Fan J, Fraser G. 2013. Vegetarian diets and the incidence of cancer in a low-risk population. 2013. Cancer Epidemiology, Biomarkers & Prevention. 22 (2): 286-294.

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Is chicken a health food? Can vegans really get enough protein? There are many pervasive myths when it comes to plant-based diets.

But you can all get all the nutrients you need from a varied, vegan diet – and often in a form our bodies can better use. Plus, you avoid all the harmful health effects of eating meat, fish and dairy. 

Here, we tackle some of the most common, and set the record straight with the top 10 food myths – busted.

Myth 1 – vegan diets lack protein

Scientists say it’s time to stop asking vegans where we get our protein. The idea that plant foods don’t contain ‘complete protein’ is considered outdated thinking – a varied vegan diet that provides enough energy will supply all the amino acids – the building blocks of protein – you need.

Everyone needs protein to build and repair tissues. Especially good sources include soya beans, tofu, soya milk, vegan mince and quinoa. 

Pulses (peas, beans and lentils), nuts and seeds and wholegrain foods (wholemeal pasta, brown rice and wholemeal bread) all provide an excellent source, too.

Myth 2 – you need cow’s milk for calcium

It’s been drummed into us from an early age that we can only get the calcium our bones need from cow’s milk and dairy products. 

This is simply not true. Around 70 percent of people in the world don’t drink milk as adults because they are lactose intolerant and lose the ability to digest lactose (the sugar in milk) around the age of weaning. 

If milk was essential, those not drinking it would be in trouble. What we actually see is the highest rates of osteoporosis and bone fractures occurring in the countries that consume the most dairy.

Good plant sources of calcium include sesame seeds and tahini, tempeh, wholemeal bread, baked beans, butternut squash, figs, almonds, Brazil nuts, kale, spring greens and watercress. Tofu (made with calcium sulphate) and calcium-fortified foods, such as plant milks provide good sources too. Don’t forget, vitamin D is just as important as it helps your body absorb calcium.

Myth 3 – you need meat for vitamin B12

You need only a little B12 (1.5 micrograms a day), but that small amount is vital for maintaining healthy nerve cells and other important functions.

B12 is produced by bacteria that live in the soil. Traditionally, humans and animals got it from eating unwashed foods but modern food production is so sanitised that we now need to get it from other sources, supplements in particular. Farmed animals are also given B12 supplements for exactly the same reason, making the argument, that you need to eat meat for B12, invalid.

The B12 in meat is attached to animal protein which makes it more difficult to absorb than the B12 that’s produced by bacteria and used in supplements and fortified foods. The body’s ability to absorb B12 declines with age so, in the US, everyone over 50, is advised to get their B12 from supplements or fortified foods, whatever their diet.

Good sources include yeast extract (Marmite), plant milks, nutritional yeast and margarines, providing they have added B12. A supplement is also a good idea to ensure topping up!

Myth 4 – vegans don’t get enough iron

It’s a myth that you need meat for iron. One of the largest studies of vegetarians and vegans, the European Prospective Investigation into Cancer and Nutrition (EPIC) Oxford study, compared the diets of over 18,000 meat-eaters, 4,500 fish-eaters, 6,600 vegetarians and 800 vegans and found that vegans had the highest intake of iron – meat-eaters came last. 

Meat contains haem iron and too much can be harmful, increasing the risk of heart disease and encouraging production of compounds linked to cancer. Non-haem iron from plant foods does no such harm. 

The best sources of non-haem iron include wholegrain foods, pulses, seeds, dried fruit and dark green leafy vegetables. Foods that contain vitamin C can help boost iron absorption if eaten at the same meal.

Myth 5 – soy foods are bad for your health and the environment

Scare-stories about soy abound, particularly the warning that soy can interfere with sexual development, fertility and make men grow ‘man-boobs’! These tall tales focus on phytoestrogens, natural substances found in soy but also many fruits, vegetables, pulses and whole grains. They are between 100 and 100,000 times weaker than the estrogens that occur naturally in human’s or cow’s milk.

These wild stories are based on small-scale animal experiments and have no relevance to humans. Phytoestrogens behave differently in different species and in many of these experiments, animals were injected with high doses or force-fed excessive amounts. Human studies show no harmful effects.

Soy packs a great nutritional punch, providing an excellent source of protein, healthy polyunsaturated fats, disease-busting antioxidants, B vitamins and iron. Soy protein lowers cholesterol and reduces the risk of heart disease. Girls who eat the most soy have a lower risk of breast cancer as adults than those who eat the least and eating soy after a breast cancer diagnosis may reduce recurrence and improve survival.

Global deforestation to make way for soy cultivation is an environmental disaster – but not because of vegans. The vast majority of soy is fed to livestock to produce meat, dairy and eggs. If you want to save your health and the planet, swap that beef steak for braised tofu.

Myth 6 – oily fish boosts brainpower

Much like the snake oil sellers of old, fish oil pundits who claim their fishy capsules could boost intelligence have been discredited. The fish oil frenzy that gripped the nation was exposed for what it was – clever marketing and some not-so-clever pseudoscience. 

There’s no evidence that fish oils boost brain power and research shows that they may have a harmful effect in some people because of the pollutants found in all fish, such as polychlorinated biphenyls, dioxins and mercury.

You’re better off getting omega-3s from flaxseed oil and walnuts – safer, healthier and better for marine life, which is increasingly living under threat. If you want the long-chain omega-3s EPA and DHA, take an algae-derived supplement – algae is where the fish get their omega-3s!

Myth 7 – Westerners are the healthiest people in the world

We may be living longer but not to a healthy old age! More people than ever are living with chronic disease – around 7.4 million people in the UK have heart and circulatory disease while almost four million adults have been diagnosed with diabetes. One in eight women will get breast cancer and one in eight men, prostate cancer. In fact, one in every two people will be diagnosed with cancer at some point in their lives.

A poor diet, full of saturated fat, cholesterol, animal protein, hormones and growth factors is killing more people than smoking! A varied, vegan diet, rich in fruit and vegetables, wholegrain foods, pulses, nuts and seeds, protects health and lowers the risk of all the top killer diseases.

Myth 8 – red-blooded men need meat

That’s a barely coded way of suggesting that men need meat in order to perform sexually – actually the reverse is true! Fatty foods, such as steak, cheese and bacon not only clog up the arteries that lead to your heart but also to other vital organs These foods increase the risk of diabetes and obesity, which are also linked to impotence.

Former firefighter and triathlete, Rip Esselstyn – son of the famous heart surgeon, Dr. Caldwell Esselstyn – slams the myth that meat is good for sex, saying: “The canary in the coal mine when it comes to heart disease is an underperforming penis”. Impotence affects one in 10 U.K men and changing your diet is an easy way to protect against blocked arteries, heart disease, stroke and many other conditions.

Myth 9 – chicken is a healthy option

In the 1970s chicken was heralded as a ‘healthy’ option, lower in fat than red meat. 

Through selectively breeding chickens, using intensive farming methods and focusing on rapid growth, it now means that modern supermarket chickens contain more fat than protein, and much of it is saturated fat.

High-saturated fat intake increases the risk of breast, prostate and bowel cancer as well as heart disease and diabetes. Swap the chicken for chickpeas.

Myth 10 – we are designed to eat meat

Simply untrue. Our bodies are far more suited to eating plant foods than meat because we produce enzymes in our saliva that help us to digest carbohydrates; we can chew from side to side rather than up and down, as do carnivores; and our long intestines permit the slower digestion of plant foods. 

Carnivorous animals don’t produce these starch-digesting enzymes in their saliva and their acidic stomachs help them to digest flesh quickly while short intestines allow the rapid expulsion of meat remains.

Our blunt little canine teeth and soft fingernails don’t put us in the same league as wolves or lions – whose canines can be seven centimetres long! They rip their prey apart, tearing off chunks of raw meat and ‘wolfing’ them down without the aid of a knife and fork! Consider the effects saturated fat has on our arteries, increasing the risk of heart disease and stroke, it’s clear we are not designed to eat meat. Wolves and lions have no such problem.

Contrary to popular belief, our ancient ancestors ate a much more plant-based diet than Paleo pundits would like you to think. Evidence shows they ate roasted root vegetables, leafy vegetables, celery, figs, nuts, seeds and chenopodium seeds, which are similar to quinoa.

There you have it. The top 10 food myths busted and the facts at your fingertips; a varied vegan diet is the best diet for your health and the environment – and we are designed for it.

Find out 10 reasons to go vegan and thrive here

This article was originally published by Viva!

The post Chicken Is Not A Health Food – And Other Diet Myths Busted appeared first on Plant Based News.