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Showing posts with label fat. Show all posts
Showing posts with label fat. Show all posts
Thursday, September 1, 2016
Saturday, March 28, 2015
Incorrect view of Dr Esselstyn on oils debunked!!!
Dr Esselstyn said on http://www.dresselstyn.com/site/faq/,
"NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. Both the mono unsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind. Avoid ALL oil."
"Avoid oils. They injure the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. All oil is also empty calories."
Dr Esselstyn is not well informed and likes to throw babies out with the dishwater. It is oils like olive oil and maize oil that can impair endothelium function. Other oils like sunflower, soya, canola, flax and coconut oils are fine.
Acute effects of different types of oil consumption on endothelial function, oxidative stress status and vascular inflammation in healthy volunteers.
http://www.ncbi.nlm.nih.gov/pubmed/19703325
"There was no significant effect of any type of oil consumption on endothelium-independent dilatation, total lipid PEROX and vascular adhesion molecule 1 serum levels. Consumption of maize oil leads to impaired endothelial function, while soya oil and cod liver oil slightly improve endothelial function."
Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function.
http://www.ncbi.nlm.nih.gov/pubmed/17045905
"In both study groups, flow-mediated dilation (FMD) was worse after the olive oil meal than after the walnut meal (p = 0.006, time-period interaction)."
Canola oil decreases cholesterol and improves endothelial function in patients with peripheral arterial occlusive disease – a pilot study
http://www.sciencedirect.com/science/article/pii/S1872931208000045
"Canola oil containing omega-3 PUFAs may confer cardiovascular protection by improving endothelial function and lowering LDL-cholesterol."
"NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. Both the mono unsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind. Avoid ALL oil."
"Avoid oils. They injure the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. All oil is also empty calories."
Dr Esselstyn is not well informed and likes to throw babies out with the dishwater. It is oils like olive oil and maize oil that can impair endothelium function. Other oils like sunflower, soya, canola, flax and coconut oils are fine.
Acute effects of different types of oil consumption on endothelial function, oxidative stress status and vascular inflammation in healthy volunteers.
http://www.ncbi.nlm.nih.gov/pubmed/19703325
"There was no significant effect of any type of oil consumption on endothelium-independent dilatation, total lipid PEROX and vascular adhesion molecule 1 serum levels. Consumption of maize oil leads to impaired endothelial function, while soya oil and cod liver oil slightly improve endothelial function."
Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function.
http://www.ncbi.nlm.nih.gov/pubmed/17045905
"In both study groups, flow-mediated dilation (FMD) was worse after the olive oil meal than after the walnut meal (p = 0.006, time-period interaction)."
Canola oil decreases cholesterol and improves endothelial function in patients with peripheral arterial occlusive disease – a pilot study
http://www.sciencedirect.com/science/article/pii/S1872931208000045
"Canola oil containing omega-3 PUFAs may confer cardiovascular protection by improving endothelial function and lowering LDL-cholesterol."
Thursday, June 19, 2014
Necessary Fat Intake For Proper Brain and Blood Vessel Function
The brain is made up 60% of fat and fat is very necessary to be consumed to ensure proper brain functions. Vegan diet groups like 30 BAD(bananas a day) have gotten the wrong biased view that fat should be avoided for the sake of weight loss, and I realize that their level of bias seems to relate very accurately to their low level of food and health intelligence. Other health diet preachers who have appeared in food documentaries have gotten the biased view that all oils are detrimental for the endothelial cells in the blood vessels but this is not true, it is only olive oil that has been found to pose such a problem.
There is science research that has found olive oil to be able to dilate blood vessels possibly due to the polyphenols that have an astringent effect. So people who have problems with their blood vessels might be wise to avoid olive oil and take other kinds of fat.
Dr Vogel's research properly explains how olive oil can significantly injure the endothelium and that the effects of other oils used in the research such as canola oil had insignificant effects on the endothelium.
http://connecticare.com/GlobalFiles/HealthNews/article.asp?ID=091e9c5e8000735f&Cat=0&Num=6
"The olive oil meal caused vessels to constrict by 34%, whereas the canola oil and salmon meals caused insignificant changes in blood vessels, Vogel reports. Because such constrictions injure the blood vessels' endothelium, they contribute to heart disease."
The postprandial effect of components of the Mediterranean diet on endothelial function.
Since Dr Vogel's research has found that oils such as canola "caused insignificant changes in blood vessels", other oils such as flaxseed and hemp oils should be alright to consume. Oils rich in omega 3 has been found to improve endothelium function.
http://www.ncbi.nlm.nih.gov/pubmed/22317966
Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials.
"Supplementation of omega-3 fatty acids significantly improves the endothelial function without affecting endothelium-independent dilation."
Beneficial fats that contain high amounts of omega 3 can be found in foods like tofu, soya beans, soybean oil, soymilk, flaxseed oil, walnuts etc. A good balance of omega 3 and 6 is already found in soybeans but if one can choose to consume flaxseed oil to gain more omega 3 fats.
The recommended daily requirement for fat intake is 65grams. So each meal could contain about 20grams of fat.
A 14g tablespoon of flaxseed oil contains 14grams of fat and about 7000mg of omega 3. A 14g tablespoon of soybean oil contains about 1000mg of omega 3. 7 full pieces of walnuts of 28g contains 18grams of fat and 10000mg of omega 3.
Flaxseed oil
http://nutritiondata.self.com/facts/fats-and-oils/7554/2
Soybean oil
http://nutritiondata.self.com/facts/fats-and-oils/507/2
Walnuts
http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
There is science research that has found olive oil to be able to dilate blood vessels possibly due to the polyphenols that have an astringent effect. So people who have problems with their blood vessels might be wise to avoid olive oil and take other kinds of fat.
Dr Vogel's research properly explains how olive oil can significantly injure the endothelium and that the effects of other oils used in the research such as canola oil had insignificant effects on the endothelium.
http://connecticare.com/GlobalFiles/HealthNews/article.asp?ID=091e9c5e8000735f&Cat=0&Num=6
"The olive oil meal caused vessels to constrict by 34%, whereas the canola oil and salmon meals caused insignificant changes in blood vessels, Vogel reports. Because such constrictions injure the blood vessels' endothelium, they contribute to heart disease."
The postprandial effect of components of the Mediterranean diet on endothelial function.
"CONCLUSIONS: In terms of their postprandial effect on endothelial function, the beneficial components of the Mediterranean and Lyon Diet Heart Study diets appear to be antioxidant-rich foods, including vegetables, fruits, and their derivatives such as vinegar, and omega-3-rich fish and canola oils."
Since Dr Vogel's research has found that oils such as canola "caused insignificant changes in blood vessels", other oils such as flaxseed and hemp oils should be alright to consume. Oils rich in omega 3 has been found to improve endothelium function.
http://www.ncbi.nlm.nih.gov/pubmed/22317966
Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials.
"Supplementation of omega-3 fatty acids significantly improves the endothelial function without affecting endothelium-independent dilation."
Beneficial fats that contain high amounts of omega 3 can be found in foods like tofu, soya beans, soybean oil, soymilk, flaxseed oil, walnuts etc. A good balance of omega 3 and 6 is already found in soybeans but if one can choose to consume flaxseed oil to gain more omega 3 fats.
The recommended daily requirement for fat intake is 65grams. So each meal could contain about 20grams of fat.
A 14g tablespoon of flaxseed oil contains 14grams of fat and about 7000mg of omega 3. A 14g tablespoon of soybean oil contains about 1000mg of omega 3. 7 full pieces of walnuts of 28g contains 18grams of fat and 10000mg of omega 3.
Flaxseed oil
http://nutritiondata.self.com/facts/fats-and-oils/7554/2
Soybean oil
http://nutritiondata.self.com/facts/fats-and-oils/507/2
Walnuts
http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
Monday, June 16, 2014
Super Effective Weight Loss Tip #7 Replace French fries and mashed potatoes with mashed chickpeas(hummus)
Mashed potatoes are high glycermic Index foods with a GI score of 90 and above, meaning they can get converted to fat very easily. For effective weight loss, it is crucial to stick to low GI foods so that the calories can have more time to be utilized by the body instead of turning into fat too quickly.
Mashed chickpeas(hummus) have a GI score of around 30 and tastes just like French fries and mashed potatoes.
Soak dried chickpeas overnight for at least 8 hours, then boil for 15 to 20 mins until soft. Then process in a food processor. One can add salt, dried Italian herbs, ground black pepper and replace the fat with coconut oil. Add coconut cream to make it more creamy like having butter. Or you can add coconut mayo instead of sour cream for weight loss.
If you want to eat roasted potatoes or french fries, you can roast or fry them in coconut oil(that can cause weight loss) instead of regular oil.
Super Effective Weight Loss Tip #4 Replace Common Fatty Foods with Less Fatty Options
There are many foods rich in LCT fats(long chain triglycerides that are slow to metabolize and can increase weight and keep it on) that keep people over-weight. Some of these foods include mayonnaise, cheese, dairy milk, creamy pasta sauces, tomato sauce, gravy, ice-cream etc
Instead of mayonnaise, one can make home-made mayo with coconut oil and non-dairy milk. Add some coconut oil, unsweetened non-dairy milk, some garlic and vinegar or lemon juice in a big jar, then use a hand blender to turn it into creamy mayonnaise. I mentioned in weight loss tip #1 that coconut oil can create thermogenesis for weight loss, so this coconut oil mayo is a guilt-free weight-loss mayo. This hand blender technique can also be used to make coconut ice-cream, just leave out the garlic and vinegar and use stevia as a sweetener. Add strawberries to turn it into fruit ice-cream.
Instead of using dairy cheese for spaghetti and pasta, using nutritional yeast flakes that tastes the same without the high fat content. Just sprinkle onto pasta like parmesan cheese powder and it is good to go.
Instead of drinking dairy milk and yogurt high in fat, choose unsweetened non-dairy milk and yogurt.
Instead of relying on creamy sauces to flavor foods, use coconut mayo and fresh/dried Italian herbs and spices.
You can make your own tomato sauce with bottled tomato paste with dried Italian herbs, salt, vinegar, garlic and a little stevia for some sweetness.
Wednesday, May 21, 2014
Super effective weight loss tip #1 -- use coconut oil and milk for thermogenesis
Coconut milk and oil is not fattening but has been scientifically proven to reduce body fat through thermogenesis. It is also anti-viral, anti-fungal and anti-bacterial. Fat is needed to be consumed with every meal as it acts as carrier for fat-soluble vitamins A, D, E and K.
Research has found coconut oil to be able to induce thermogenesis for effective weight-loss—
Combined medium-chain triglyceride and chili feeding increases diet-induced thermogenesis in normal-weight humans.
http://www.ncbi.nlm.nih.gov/pubmed/23179202
Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides.
http://www.ncbi.nlm.nih.gov/pubmed/2021124
Research on the nutritional characteristics of medium-chain fatty acids.
http://www.ncbi.nlm.nih.gov/pubmed/17878693
"Medium-chain fatty acids (MCFA) have attracted attention as part of a healthy diet, because they are absorbed and transported directly into the liver via the portal vein, metabolized rapidly by beta-oxidation, and increase diet-induced thermogenesis."
Research that found coconut oil to be more easily absorbed compared to other oils composed of long-chain triglycerides—
Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil
http://ajcn.nutrition.org/content/87/3/621.full
Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat.
http://ajcn.nutrition.org/content/37/1/1.abstract
Medium-chain fatty acid nanoliposomes suppress body fat accumulation in mice.
http://www.ncbi.nlm.nih.gov/pubmed/21733323
Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications.
http://www.ncbi.nlm.nih.gov/pubmed/9570335
Coconut oil is not unhealthy
In Sri Lanka where coconut oil is consumed as the main dietary fat, the country has the lowest death rate from ischemic heart disease.
Medium chain triglycerides (MCT) in aging and arteriosclerosis.
http://www.ncbi.nlm.nih.gov/pubmed/3519928
"The Demographic Yearbook of the United Nations (1978) reported that Sri Lanka has the lowest death rate from ischemic heart disease. Sri Lanka is the only of the countries giving reliable data where coconut oil (containing over 50% medium chain fatty acids) is the main dietary fat."
http://www.todayonline.com/voices/coconut-milk-healthy-or-hazardous
Sunday, March 16, 2014
How to Add More Healthy Coconut Milk and Oil Into Your Diet
Coconut
milk and oil is not fattening but has been scientifically proven to
reduce body fat through thermogenesis. It is also anti-viral,
anti-fungal and anti-bacterial. Fat is needed to be consumed with every
meal as it acts as carrier for fat-soluble vitamins A, D, E and K.
For Breakfast:
- Mix coconut milk with fruit juice to create a milky smoothie
- Add coconut milk/cream to your warm tea
- Eat breakfast cereal with coconut milk
- Serve oatmeal porridge with coconut cream on top with fresh pineapple
- Drink coconut milk on its own
For Lunch and Dinner:
- Use coconut milk to cook white rice
- Use thick coconut cream as a creamy sauce for pasta and macaroni(add nutritional yeast flakes for cheese flavor)
- Use coconut cream to make potato salad
- Drizzle coconut oil on fresh vegetable salads
- Use coconut cream to make coleslaw
- Use coconut cream to make mild curry
For Dessert:
- Use coconut cream and coconut oil to make vegan ice-cream(coconut oil turns solid below 25 Deg C)
- Use coconut cream to make thick whipped-cream for ice-cream
- Use coconut milk to make pudding
- Add coconut cream to black rice porridge
For Baking:
- Use coconut cream to make bread
- Use coconut cream to make muffins
- Use dessicated coconut to make cookies
For cooking:
- Use coconut oil as a cooking oil, it can withstand very high temperatures
For Breakfast:
- Mix coconut milk with fruit juice to create a milky smoothie
- Add coconut milk/cream to your warm tea
- Eat breakfast cereal with coconut milk
- Serve oatmeal porridge with coconut cream on top with fresh pineapple
- Drink coconut milk on its own
For Lunch and Dinner:
- Use coconut milk to cook white rice
- Use thick coconut cream as a creamy sauce for pasta and macaroni(add nutritional yeast flakes for cheese flavor)
- Use coconut cream to make potato salad
- Drizzle coconut oil on fresh vegetable salads
- Use coconut cream to make coleslaw
- Use coconut cream to make mild curry
For Dessert:
- Use coconut cream and coconut oil to make vegan ice-cream(coconut oil turns solid below 25 Deg C)
- Use coconut cream to make thick whipped-cream for ice-cream
- Use coconut milk to make pudding
- Add coconut cream to black rice porridge
For Baking:
- Use coconut cream to make bread
- Use coconut cream to make muffins
- Use dessicated coconut to make cookies
For cooking:
- Use coconut oil as a cooking oil, it can withstand very high temperatures
Coconut milk: Healthy or hazardous?
http://www.todayonline.com/voices/coconut-milk-healthy-or-hazardous
Friday, March 14, 2014
Cholesterol Level and Saturated Fats are Not the Real Factors of Heart Disease — Glycation is One of The Main Factors
The theory held by many people including doctors that LDL cholesterol and saturated fat can cause heart disease is still a theory not yet proven to be true.
Plaque is known to constrict blood vessels that lead to heart disease. However, the smooth endothelium(one-cell thick lining of blood vessels) has to first be damaged in order for plaque to accumulate.
The low-density lipoprotein aka LDL(that carries cholesterol and lipids/fats) has to first enter damaged areas of the smooth endothelium(one-cell thick lining of blood vessels) in order to create plaque.
Cholesterol is found inside the lipoproteins and cholesterol cannot simply attach to the smooth endothelium nor damage it, it is a mistaken false theory that many doctors and writers of health sites still follow. LDL is also not 'bad' and its particle size doesn't affect heart disease.
Cholesterol cannot simply attach to the smooth endothelium, and therefore is not a cause of heart disease.
http://www.heart.org/HEARTORG/Conditions/Cholesterol/WhyCholesterolMatters/Atherosclerosis_UCM_305564_Article.jsp
"Exactly how atherosclerosis begins or what causes it isn't known, but some theories have been proposed."
http://umm.edu/health/medical/altmed/condition/atherosclerosis
"No one knows the exact cause of atherosclerosis"
We have got cholesterol completely wrong
http://www.zoeharcombe.com/the-knowledge/we-have-got-cholesterol-completely-wrong/
Personal opinion:
Blood cholesterol level and saturated fat are actually not the real factors of heart disease. It is when the smooth endothelium(lining of the blood vessels) get damaged by factors such as glycation(destruction of protein fibers in blood vessels) that the low density lipoproteins aka LDL(that carries fat and cholesterol) get to enter the damaged area. The repeat of such endothelium damage and entering of the LDL eventually forms plaque that can constrict the blood vessels and can lead to heart disease. Other factors can also come from constriction of the blood vessels by things like polyphenols(olive oil). Other proinflammation factors can also weaken the blood vessels over time.
It is not cholesterol or saturated fat that leads to heart disease but the damage to the smooth lining of the blood vessels. Too much blood vessel 'scarring' is harmful. This is why it is important not to consume excessively on foods such as starches and sugar that are very high on the Glycermic Index, which can lead to glycation that can damage the lining of the blood vessels and set off the progression of heart disease.
People who still think that cholesterol level and saturated fat lead to heart disease are still not aware of the bigger picture of heart disease.
I realize that many researchers have not yet made such a conclusion perhaps they are not well-aware of the effects of glycation and other factors on the endothelium. Perhaps in future, this can be confirmed in lab studies. Maybe I will contact some researchers to offer them my opinion.
Deleterious effect of glycation on the ability of HDL to counteract the inhibitory effect of oxidized LDL on endothelium-dependent vasorelaxation.
http://www.ncbi.nlm.nih.gov/pubmed/23908137
Proinflammation: the key to arterial aging
http://www.ncbi.nlm.nih.gov/pubmed/24365513
Plaque is known to constrict blood vessels that lead to heart disease. However, the smooth endothelium(one-cell thick lining of blood vessels) has to first be damaged in order for plaque to accumulate.
The low-density lipoprotein aka LDL(that carries cholesterol and lipids/fats) has to first enter damaged areas of the smooth endothelium(one-cell thick lining of blood vessels) in order to create plaque.
Cholesterol is found inside the lipoproteins and cholesterol cannot simply attach to the smooth endothelium nor damage it, it is a mistaken false theory that many doctors and writers of health sites still follow. LDL is also not 'bad' and its particle size doesn't affect heart disease.
Cholesterol cannot simply attach to the smooth endothelium, and therefore is not a cause of heart disease.
http://www.heart.org/HEARTORG/Conditions/Cholesterol/WhyCholesterolMatters/Atherosclerosis_UCM_305564_Article.jsp
"Exactly how atherosclerosis begins or what causes it isn't known, but some theories have been proposed."
http://umm.edu/health/medical/altmed/condition/atherosclerosis
"No one knows the exact cause of atherosclerosis"
We have got cholesterol completely wrong
http://www.zoeharcombe.com/the-knowledge/we-have-got-cholesterol-completely-wrong/
Personal opinion:
Blood cholesterol level and saturated fat are actually not the real factors of heart disease. It is when the smooth endothelium(lining of the blood vessels) get damaged by factors such as glycation(destruction of protein fibers in blood vessels) that the low density lipoproteins aka LDL(that carries fat and cholesterol) get to enter the damaged area. The repeat of such endothelium damage and entering of the LDL eventually forms plaque that can constrict the blood vessels and can lead to heart disease. Other factors can also come from constriction of the blood vessels by things like polyphenols(olive oil). Other proinflammation factors can also weaken the blood vessels over time.
It is not cholesterol or saturated fat that leads to heart disease but the damage to the smooth lining of the blood vessels. Too much blood vessel 'scarring' is harmful. This is why it is important not to consume excessively on foods such as starches and sugar that are very high on the Glycermic Index, which can lead to glycation that can damage the lining of the blood vessels and set off the progression of heart disease.
People who still think that cholesterol level and saturated fat lead to heart disease are still not aware of the bigger picture of heart disease.
I realize that many researchers have not yet made such a conclusion perhaps they are not well-aware of the effects of glycation and other factors on the endothelium. Perhaps in future, this can be confirmed in lab studies. Maybe I will contact some researchers to offer them my opinion.
Deleterious effect of glycation on the ability of HDL to counteract the inhibitory effect of oxidized LDL on endothelium-dependent vasorelaxation.
http://www.ncbi.nlm.nih.gov/pubmed/23908137
Proinflammation: the key to arterial aging
http://www.ncbi.nlm.nih.gov/pubmed/24365513
Thursday, March 13, 2014
My Letter in TODAY Newspaper, Coconut Milk: Healthy or Hazardous?(Includes Links to Research Studies)
Here is my published letter in TODAY newspaper(in Singapore) about the Health Promotion Board's incorrect view of coconut milk. Coconut milk is able to promote weight loss through thermogenesis, and is anti-fungal and anti-bacteria.
http://www.todayonline.com/voices/coconut-milk-healthy-or-hazardous
(Even though coconut milk is also described to possess anti-viral properties, I think I didn't mention it because I had in mind of colloidal silver's potent anti-viral properties that I felt was much more significant. There is a local site where colloidal silver has been lab-certified to be able to neutralize various types of viruses very quickly. http://www.colloidalsilver.com.sg/Certifications.php )
These articles at the HPB's website mentioned coconut milk as fattening:
Getting the Fats Right!
http://www.hpb.gov.sg/HOPPortal/health-article/5634
Healthy Eating in Schools Programme
http://www.hpb.gov.sg/HOPPortal/health-article/2818
Eat to Lower Blood Pressure
http://www.hpb.gov.sg/HOPPortal/health-article/2862
Survive the Hawker Paradise
http://www.hpb.gov.sg/HOPPortal/health-article/2694
It is stated on the HPB's site that heart attack is the number two killer after cancer in Singapore. In Sri Lanka where coconut oil is consumed as the main dietary fat, the country has the lowest death rate from ischemic heart disease.
Medium chain triglycerides (MCT) in aging and arteriosclerosis.
http://www.ncbi.nlm.nih.gov/pubmed/3519928
"The Demographic Yearbook of the United Nations (1978) reported that Sri Lanka has the lowest death rate from ischemic heart disease. Sri Lanka is the only of the countries giving reliable data where coconut oil (containing over 50% medium chain fatty acids) is the main dietary fat."
Research that found coconut oil to be more easily absorbed compared to other oils composed of long-chain triglycerides—
Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil
http://ajcn.nutrition.org/content/87/3/621.full
Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat.
http://ajcn.nutrition.org/content/37/1/1.abstract
Medium-chain fatty acid nanoliposomes suppress body fat accumulation in mice.
http://www.ncbi.nlm.nih.gov/pubmed/21733323
Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications.
http://www.ncbi.nlm.nih.gov/pubmed/9570335
Research has also found coconut oil to be able to induce thermogenesis for effective weight-loss—
Combined medium-chain triglyceride and chili feeding increases diet-induced thermogenesis in normal-weight humans.
http://www.ncbi.nlm.nih.gov/pubmed/23179202
Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides.
http://www.ncbi.nlm.nih.gov/pubmed/2021124
Research on the nutritional characteristics of medium-chain fatty acids.
http://www.ncbi.nlm.nih.gov/pubmed/17878693
"Medium-chain fatty acids (MCFA) have attracted attention as part of a healthy diet, because they are absorbed and transported directly into the liver via the portal vein, metabolized rapidly by beta-oxidation, and increase diet-induced thermogenesis."
http://www.todayonline.com/voices/coconut-milk-healthy-or-hazardous
(Even though coconut milk is also described to possess anti-viral properties, I think I didn't mention it because I had in mind of colloidal silver's potent anti-viral properties that I felt was much more significant. There is a local site where colloidal silver has been lab-certified to be able to neutralize various types of viruses very quickly. http://www.colloidalsilver.com.sg/Certifications.php )
These articles at the HPB's website mentioned coconut milk as fattening:
Getting the Fats Right!
http://www.hpb.gov.sg/HOPPortal/health-article/5634
Healthy Eating in Schools Programme
http://www.hpb.gov.sg/HOPPortal/health-article/2818
Eat to Lower Blood Pressure
http://www.hpb.gov.sg/HOPPortal/health-article/2862
Survive the Hawker Paradise
http://www.hpb.gov.sg/HOPPortal/health-article/2694
It is stated on the HPB's site that heart attack is the number two killer after cancer in Singapore. In Sri Lanka where coconut oil is consumed as the main dietary fat, the country has the lowest death rate from ischemic heart disease.
Medium chain triglycerides (MCT) in aging and arteriosclerosis.
http://www.ncbi.nlm.nih.gov/pubmed/3519928
"The Demographic Yearbook of the United Nations (1978) reported that Sri Lanka has the lowest death rate from ischemic heart disease. Sri Lanka is the only of the countries giving reliable data where coconut oil (containing over 50% medium chain fatty acids) is the main dietary fat."
Research that found coconut oil to be more easily absorbed compared to other oils composed of long-chain triglycerides—
Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil
http://ajcn.nutrition.org/content/87/3/621.full
Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat.
http://ajcn.nutrition.org/content/37/1/1.abstract
Medium-chain fatty acid nanoliposomes suppress body fat accumulation in mice.
http://www.ncbi.nlm.nih.gov/pubmed/21733323
Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications.
http://www.ncbi.nlm.nih.gov/pubmed/9570335
Research has also found coconut oil to be able to induce thermogenesis for effective weight-loss—
Combined medium-chain triglyceride and chili feeding increases diet-induced thermogenesis in normal-weight humans.
http://www.ncbi.nlm.nih.gov/pubmed/23179202
Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides.
http://www.ncbi.nlm.nih.gov/pubmed/2021124
Research on the nutritional characteristics of medium-chain fatty acids.
http://www.ncbi.nlm.nih.gov/pubmed/17878693
"Medium-chain fatty acids (MCFA) have attracted attention as part of a healthy diet, because they are absorbed and transported directly into the liver via the portal vein, metabolized rapidly by beta-oxidation, and increase diet-induced thermogenesis."
Friday, March 7, 2014
Debunking the Grain Brain Diet — A Diet that Promotes Eating Lots of Fat and Meat
I heard of the recent best-seller diet book called Grain Brain by David Perlmutter, neurologist and president of the Perlmutter Health Center in Naples, Fla.
What Grain Is Doing To Your Brain
http://www.forbes.com/sites/nextavenue/2013/11/14/what-grain-is-doing-to-your-brain/
"all carbs, including highly touted whole grains, are devastating to our brains. He claims we must make major changes in our eating habits as a society to ward off terrifying increases in Alzheimer’s disease and dementia rates.
And yet Perlmutter argues that his recommendations are not radical at all. In fact, he says, his suggested menu adheres more closely to the way mankind has eaten for most of human history.
What’s deviant, he insists, is our modern diet. Dementia, chronic headaches, depression, epilepsy and other contemporary scourges are not in our genes, he claims. “It’s in the food you eat,”
"Perlmutter says we need to return to the eating habits of early man, a diet generally thought to be about 75% fat and 5% carbs. The average U.S. diet today features about 60% carbs and 20% fat."
"Human genes, he says, have evolved over thousands of years to accommodate a high-fat, low-carb diet. But today we feed our bodies almost the opposite, with seemingly major effects on our brains. A Mayo Clinic study published earlier this year in the Journal of Alzheimer’s Disease found that people 70 and older with a high-carbohydrate diet face a risk of developing mild cognitive impairment 3.6 times higher than those who follow low-carb regimens. Those with the diets highest in sugar did not fare much better. However, subjects with the diets highest in fat were 42% less likely to face cognitive impairment than the participants whose diets were lowest in fat."
Here are my thoughts on the diet—
I checked out articles about the Grain Brain book and found the book to be quite biased with much fallacies about diet. I think the author suggested his diet of high fat and low carbs because the brain that is made up of 60% fat is more vulnerable to glycation damage on proteins(including blood veins) due to high blood glucose(from consuming high GI carbs) compared to other parts of the body that have more protein percentage to shield against glycation's protein damage.(view footnotes about glycation)
I also think that the earliest human species had to binge on fat because it was the most convenient source of calories because fat has 9 calories per gram compared to carb's and protein's 4 calories per gram. And they didn't know when their next meal would be coming so they had to binge efficient calories(from fat) as much as possible. Fat was also needed to keep bodies warm during cold winters.
So I don't think modern humans have to necessarily follow the eating habits of ancient humans. Modern people now have the luxury of eating more healthy foods and less of a need to binge on high calorie fat, and also are able to obtain good heating during cold winters so there is less of the need to require fat to keep the body warm.
Much modern advances in acquiring food and heating means that the human species can more easily adopt a vegan lifestyle in modern times compared to the past.
I feel that the author has committed the fallacy of thinking that the ancient diet is most natural and that modern man has to follow it. There is also the fallacy of thinking that carbs has to be drastically reduced just because the brain is more vulnerable to glycation's protein damage compared to other parts of the body.
Footnotes on Glycation
(Elle Magazine) Sugar and Aging: How to Fight Glycation
The relationship between sugar and fine lines can be sticky. Find out why!
http://www.elle.com/beauty/makeup-skin-care/sugar-aging-how-to-fight-glycation-614621
"The science is this: When you have sugar molecules in your system, they bombard the body's cells like a meteor shower—glomming onto fats and proteins in a process known as glycation. This forms advanced glycation end products (commonly shortened, appropriately, to AGEs), which cause protein fibers to become stiff and malformed."
"The proteins in skin most prone to glycation are the same ones that make a youthful complexion so plump and springy—collagen and elastin. When those proteins hook up with renegade sugars, they become discolored, weak, and less supple; this shows up on the skin's surface as wrinkles, sagginess, and a loss of radiance. The presence of AGEs also makes the complexion more vulnerable to bad-news assailants such as UV light and cigarette smoke. As New York–based dermatologist Cheryl Karcher, MD, puts it: "Number one, the glucose makes the cells abnormal; and number two, it creates free radicals. So you get a double whammy when it comes to aging."
"The external signs of glycation show up around the age of 30 or 35, when a perfect storm of built-up sun damage, environmental oxidative stress, hormonal changes, and the development of AGEs begins to result in, well, a-g-e. "When you're younger, your body has more resources to ward off damage, and you're producing more collagen," says New York– and Miami-based dermatologist Fredric Brandt, MD, who in 2007 was one of the first to launch an anti-aging skin-care line specifically addressing glycation. "When you reach a certain age, these sugar by-products begin to build up at the same time that your threshold for damage is getting lower."
Higher glucose levels associated with lower memory and reduced hippocampal microstructure
http://www.neurology.org/content/early/2013/10/23/01.wnl.0000435561.00234.ee.abstract
"Conclusions: Our results indicate that even in the absence of manifest type 2 diabetes mellitus or impaired glucose tolerance, chronically higher blood glucose levels exert a negative influence on cognition, possibly mediated by structural changes in learning-relevant brain areas."
Protecting Against Glycation and High Blood Sugar with Benfotiamine
http://www.lef.org/magazine/mag2008/apr2008_Protecting-Against-Glycation-High-Blood-Sugar-With-Benfotiamine_01.htm
Glycation and the Skin
http://www.skininc.com/skinscience/physiology/Glycation-and-the-Skin-230102271.html?page=2
Insulin and Its Metabolic Effects(2001)
Glycation
http://articles.mercola.com/sites/articles/archive/2001/07/14/insulin-part-one.aspx
"Everyone knows that oxygen causes damage, but unfortunately the press has not been as kind to publicize glycation. Glycation is the same as oxidation except substitute the word glucose. When you glycate something you combine it with glucose. Glucose combines with anything else really; it's a very sticky molecule.
Just take sugar on your fingers. It's very sticky. It sticks specifically to proteins. So the glycation of proteins is extremely important. If it sticks around a while it produces what are called advanced glycated end products (A.G.E.s).
That acronym is not an accident. If you can turn over, or re-manufacture, the protein that's good, and it increases the rate of protein turnover if you are lucky. Glycation damages the protein to the extent that white blood cells will come around and gobble it up and get rid of it, so then you have to produce more, putting more of a strain on your ability to repair and maintain your body.
That is the best alternative; the worst alternative is when those proteins get glycated that can't turn over very rapidly, like collagen, or like a protein that makes up nerve tissue. These proteins cannot be gotten rid of, so the protein accumulates, and the A.G.E.s accumulate and continue to damage.
That includes the collagen that makes up the matrix of your arteries. A.G.E.s are so bad that we know that there are receptors for A.G.E.s, hundreds of receptors, for every macrophage."
What Grain Is Doing To Your Brain
http://www.forbes.com/sites/nextavenue/2013/11/14/what-grain-is-doing-to-your-brain/
"all carbs, including highly touted whole grains, are devastating to our brains. He claims we must make major changes in our eating habits as a society to ward off terrifying increases in Alzheimer’s disease and dementia rates.
And yet Perlmutter argues that his recommendations are not radical at all. In fact, he says, his suggested menu adheres more closely to the way mankind has eaten for most of human history.
What’s deviant, he insists, is our modern diet. Dementia, chronic headaches, depression, epilepsy and other contemporary scourges are not in our genes, he claims. “It’s in the food you eat,”
"Perlmutter says we need to return to the eating habits of early man, a diet generally thought to be about 75% fat and 5% carbs. The average U.S. diet today features about 60% carbs and 20% fat."
"Human genes, he says, have evolved over thousands of years to accommodate a high-fat, low-carb diet. But today we feed our bodies almost the opposite, with seemingly major effects on our brains. A Mayo Clinic study published earlier this year in the Journal of Alzheimer’s Disease found that people 70 and older with a high-carbohydrate diet face a risk of developing mild cognitive impairment 3.6 times higher than those who follow low-carb regimens. Those with the diets highest in sugar did not fare much better. However, subjects with the diets highest in fat were 42% less likely to face cognitive impairment than the participants whose diets were lowest in fat."
Here are my thoughts on the diet—
I checked out articles about the Grain Brain book and found the book to be quite biased with much fallacies about diet. I think the author suggested his diet of high fat and low carbs because the brain that is made up of 60% fat is more vulnerable to glycation damage on proteins(including blood veins) due to high blood glucose(from consuming high GI carbs) compared to other parts of the body that have more protein percentage to shield against glycation's protein damage.(view footnotes about glycation)
I also think that the earliest human species had to binge on fat because it was the most convenient source of calories because fat has 9 calories per gram compared to carb's and protein's 4 calories per gram. And they didn't know when their next meal would be coming so they had to binge efficient calories(from fat) as much as possible. Fat was also needed to keep bodies warm during cold winters.
So I don't think modern humans have to necessarily follow the eating habits of ancient humans. Modern people now have the luxury of eating more healthy foods and less of a need to binge on high calorie fat, and also are able to obtain good heating during cold winters so there is less of the need to require fat to keep the body warm.
Much modern advances in acquiring food and heating means that the human species can more easily adopt a vegan lifestyle in modern times compared to the past.
I feel that the author has committed the fallacy of thinking that the ancient diet is most natural and that modern man has to follow it. There is also the fallacy of thinking that carbs has to be drastically reduced just because the brain is more vulnerable to glycation's protein damage compared to other parts of the body.
Footnotes on Glycation
(Elle Magazine) Sugar and Aging: How to Fight Glycation
The relationship between sugar and fine lines can be sticky. Find out why!
http://www.elle.com/beauty/makeup-skin-care/sugar-aging-how-to-fight-glycation-614621
"The science is this: When you have sugar molecules in your system, they bombard the body's cells like a meteor shower—glomming onto fats and proteins in a process known as glycation. This forms advanced glycation end products (commonly shortened, appropriately, to AGEs), which cause protein fibers to become stiff and malformed."
"The proteins in skin most prone to glycation are the same ones that make a youthful complexion so plump and springy—collagen and elastin. When those proteins hook up with renegade sugars, they become discolored, weak, and less supple; this shows up on the skin's surface as wrinkles, sagginess, and a loss of radiance. The presence of AGEs also makes the complexion more vulnerable to bad-news assailants such as UV light and cigarette smoke. As New York–based dermatologist Cheryl Karcher, MD, puts it: "Number one, the glucose makes the cells abnormal; and number two, it creates free radicals. So you get a double whammy when it comes to aging."
"The external signs of glycation show up around the age of 30 or 35, when a perfect storm of built-up sun damage, environmental oxidative stress, hormonal changes, and the development of AGEs begins to result in, well, a-g-e. "When you're younger, your body has more resources to ward off damage, and you're producing more collagen," says New York– and Miami-based dermatologist Fredric Brandt, MD, who in 2007 was one of the first to launch an anti-aging skin-care line specifically addressing glycation. "When you reach a certain age, these sugar by-products begin to build up at the same time that your threshold for damage is getting lower."
Higher glucose levels associated with lower memory and reduced hippocampal microstructure
http://www.neurology.org/content/early/2013/10/23/01.wnl.0000435561.00234.ee.abstract
"Conclusions: Our results indicate that even in the absence of manifest type 2 diabetes mellitus or impaired glucose tolerance, chronically higher blood glucose levels exert a negative influence on cognition, possibly mediated by structural changes in learning-relevant brain areas."
Protecting Against Glycation and High Blood Sugar with Benfotiamine
http://www.lef.org/magazine/mag2008/apr2008_Protecting-Against-Glycation-High-Blood-Sugar-With-Benfotiamine_01.htm
Glycation and the Skin
http://www.skininc.com/skinscience/physiology/Glycation-and-the-Skin-230102271.html?page=2
Insulin and Its Metabolic Effects(2001)
Glycation
http://articles.mercola.com/sites/articles/archive/2001/07/14/insulin-part-one.aspx
"Everyone knows that oxygen causes damage, but unfortunately the press has not been as kind to publicize glycation. Glycation is the same as oxidation except substitute the word glucose. When you glycate something you combine it with glucose. Glucose combines with anything else really; it's a very sticky molecule.
Just take sugar on your fingers. It's very sticky. It sticks specifically to proteins. So the glycation of proteins is extremely important. If it sticks around a while it produces what are called advanced glycated end products (A.G.E.s).
That acronym is not an accident. If you can turn over, or re-manufacture, the protein that's good, and it increases the rate of protein turnover if you are lucky. Glycation damages the protein to the extent that white blood cells will come around and gobble it up and get rid of it, so then you have to produce more, putting more of a strain on your ability to repair and maintain your body.
That is the best alternative; the worst alternative is when those proteins get glycated that can't turn over very rapidly, like collagen, or like a protein that makes up nerve tissue. These proteins cannot be gotten rid of, so the protein accumulates, and the A.G.E.s accumulate and continue to damage.
That includes the collagen that makes up the matrix of your arteries. A.G.E.s are so bad that we know that there are receptors for A.G.E.s, hundreds of receptors, for every macrophage."
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