Your Road to Wellness

Vegetables

What type of protein is best if you want to live longer?

Posted by on 7:32 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Nut consumption, The Learn to Eat Plan, Tissue Recovery Blog, Vegetables, Wellness | 0 comments

Does the source of protein really matter as long as we get an adequate supply?

That’s exactly what the researchers of the following study investigated.  85 013 women and 46 329 men, a total of 131342 participants were included in this research (Song M, et.al., 2016).

They examined the associations of animal and plant protein intake with the risk for mortality.

The median protein intake, as assessed by percentage of energy, was 14% for animal protein  and 4% for plant protein.

The researchers concluded that high animal protein intake was positively associated with cardiovascular mortality, and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor.

The worst form of protein was processed red meat.

If you want to improve your odds of living longer, plant protein is what you should eat.

A common trait for populations known to live longer, is that they eat very little animal protein, they only do it occasionally.

Research has also documented that we don’t need a lot of protein. It’s a common misconception that we need a Iot, most people in the western world unless they are vegetarians, eat more protein than they need.

If you eat a plant based diet which includes beans, nuts and seeds, you will not get more protein than you need, but you will get enough.

Reference

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL, Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.JAMA Intern Med. 2016 Oct 1;176(10):1453-1463.

 

 

 

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What is the best predictor of aging?

Posted by on 3:10 am Anti-Aging, Diet, Eating, Health, Inflammation, Low glycemic meals, Vegetables | 0 comments

 

Chronological and physiological age is not the same.

You can be younger than your actual years or you can be older. This depends a lot on your diet and lifestyle.

The referenced research was conducted to figure out the most important drivers for successful aging (Arai Y, et.al., 2015). This is important because you don’t want to just live for a long time, you want to stay healthy as you get older.

1554 individuals were included in the study, and 684 were 100-105 years old and 105-109 years old. There were also 536 who were 85-99 year old and some children of the 100-105 years old.

The researchers looked at multiple biomarkers and this is what they found.

Inflammation predicted all-cause mortality in the 85-99 years old and in the 105-109 years old.

Inflammation also predicted capability and cognition in 105-109 year olds better than chronologic age.

The inflammation score was also lower in the children of these individuals compared to age-matched controls.

if you want to function well  as you get older, Inflammation is the most important factor to keep low. 

It is important to keep in mind that oxidative stress is also involved in inflammation.

Oxidative stress due to oxidant/antioxidant imbalance, and also due to environmental oxidants is an important component during inflammation and respiratory diseases, asthma being one of those conditions (Biswas SK, Rahman I, 2009).

This is what you can do to keep inflammation low.  Implement a high nutrient, low glycemic index, plant based diet.

Take a well absorbed form of  Curcumin and Boron. Both of these compounds have shown to reduce inflammation.

Take S-Acetyl Glutathione which is a form of Glutathione shown to get into the cells. Glutathione is the body’s most effective protection against free radical damage. It also regulates the immune function.

References

Arai Y1, Martin-Ruiz CM, Takayama M, Abe Y, Takebayashi T, Koyasu S, Suematsu M, Hirose N, von Zglinicki T,Inflammation, but not Telomere length, predicts successful ageing at extreme old age: A Longitudinal Study of Semi-supercentenarians.EBioMedicine. 2015 Jul 29;2(10):1549-58.

Biswas SK, Rahman I.Environmental toxicity, redox signaling and lung inflammation: The role of glutathioneMol Aspects Med. 2009 Feb-Apr;30(1-2):60-76.

 

 

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Reasons why a plant based diet reduces inflammation

Posted by on 4:22 pm Inflammation, Vegetables | 0 comments

There are several reasons why a plant based diet helps reduce inflammation.

Humans don’t produce the substance Neu5Gc, but it is found in dairy products and red meat while it is rare in fish and poultry and absent in plants. We have also developed antibodies towards Neu5Gc.

This means that we can react with an inflammatory response when exposed to it.

When we ingest Neu5Gc some of it is absorbed and metabolically incorporated and can cause an increase in inflammation (Tangvoranuntakul P, et al. 2003).

Neu5Gc has, however, not been found in plants.

Lipopolysaccharides which are debris from the cell wall of gram negative bacteria are found in fat from animal sources and will trigger inflammation when ingested (Erridge C, 2011). Lipopolysaccharides can not be removed by heat.  It does not matter if the food is cooked, neither is the digestive system able to remove this.

Lipopolysaccharides are not found in plants.

These are some of the reasons that are not so commonly known, but there are many other reasons as well, why a plant based diet helps to reduce inflammation.

It is, however, important to follow certain guidelines when putting a meal together.

Learn to Eat:  Recommendations that work. This is not a regular diet program.

Erridge C1. The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4. Br J Nutr. 2011 Jan;105(1):15-23. doi: 10.1017/S0007114510003004. Epub 2010 Sep 20.
Tangvoranuntakul P1, Gagneux P, Diaz S, Bardor M, Varki N, Varki A, Muchmore E. Human uptake and incorporation of an immunogenic nonhuman dietary sialic acid. Proc Natl Acad Sci U S A. 2003 Oct 14;100(21):12045-50. Epub 2003 Oct 1.

Can you improve your mood with food?

Posted by on 9:28 am Depression, Inflammation, Vegetables | 0 comments


Is it really possible to improve your mood by eating more of certain things or maybe less of other things?

According to research it is, and this is why.

When study participants eating a vegetarian diet were compared with participants eating meat, fish and poultry daily and a group eating fish 3-4 times a week with eggs allowed, but no meat and poultry, the vegetarian group was the only one that significantly improved their mood, and it took only 2 weeks (Beezhold BL, Johnston CS, 2012).

While the 2 other groups saw some changes it was not significant.

The reason is inflammation

A vegetarian diet leads to a reduction of arachidonic acid which is a precursor to inflammatory prostaglandins. Protein from animal sources contains more arachidonic acid.

Omega 3 fatty acids found in fish have shown to reduce inflammation, but the fish intake in this study it did not produce significant results in mood.

The link between inflammation, psychological distress and depression has been established by research.

A large study which included 73,131 men and women was especially convincing because of the size. It was documented that elevated levels of C-reactive protein, an inflammatory marker, are associated with increased risk for psychological distress and depression (Wium-Andersen MK, et al. 2013).

If you eat a plant based diet most of the time your mood should also improve.

It needs to be high nutrient and low glycemic index which is not difficult to implement with some planning.

 

 

Learn to Eat:  Recommendations that work. This is not a regular diet program.

 

 Beezhold BL1, Johnston CS. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutr J. 2012 Feb 14;11:9. doi: 10.1186/1475-2891-11-9.
Wium-Andersen MK1, Orsted DD1, Nordestgaard BG2. Elevated C-reactive protein, depression, somatic diseases, and all-cause mortality: a mendelian randomization study. Biol Psychiatry. 2014 Aug 1;76(3):249-57. doi: 10.1016/j.biopsych.2013.10.009. Epub 2013 Oct 12.

 

Is fat good or bad?

Posted by on 5:09 pm Eating, Fat, HDL, Nut consumption, Vegetables | 1 comment

 

Until recently the belief was that fat, especially saturated fat, increased cholesterol and increased cardiovascular risk, but that is now being questioned.

Even saturated fat from animal sources is now promoted by some as a healthy way to eat. Fat is certainly necessary for production of hormones, the cell membranes and the nervous system, but does that mean that saturated animal fat is healthy?

Total cholesterol levels by itself does not tell the whole story, what’s more important is the particle size of both LDL and HDL cholesterol, how many small particles of LDL cholesterol you have, and if you have low grade inflammation.

I explained in a prior post how atherosclerosis may be created.

First, I want you to know that there is research showing contradictory results. I have looked at a lot of studies, and I picked some of the ones I thought were the most accurate as examples here, keeping the big picture in mind.

When The data of 8 studies including 13,614 participants was analyzed, it was found that by consuming polyunsaturated fat instead of saturated fat the rate of cardiovascular disease would be significantly reduced(Mozafarrian D, et al. 2010).
Polyunsaturated fat is found in vegetables, nuts and seeds, and saturated fat is mainly found in animals products although nuts and seeds also contain some saturated fat, but not that much.

Research including 80,082 women showed that the ratio of polyunsaturated fat to saturated fat was strongly and inversely associated with cardiovascular disease risk(Hu FB,et al. 1999). They found that higher ratios of red meat to poultry and fish consumption and a high fat to low fat dairy consumption were associated with significantly greater risk.

When a diet, which included 1 avocado per day, was compared with 2 other diets matched for macro-nutrients and fatty acids, only the avocado diet significantly decreased the LDL particle number and small dense LDL cholesterol which are important factors for cardiovascular disease risk(Wang L.,et al. 2015).

The thickness of the carotid artery intima –media and plaque height were reduced in study participants on a Mediterranean diet supplemented with 30 grams per day of mixed nuts, but not when supplemented with olive oil(Sala-Vila A, et al. 2013).

I also think you will find this study interesting. 300 calorie drinks of either glucose, saturated fat as cream, orange juice and water were compared(Deopurkar R, et al. 2010). The participants were tested for several inflammatory markers and also lipopolysacharides (LPS) after drinking these drinks. LPS is a byproduct from gram negative bacteria known to trigger inflammation, and it cannot be removed by cooking.

These were the results. Several inflammatory markers increased significantly after both the glucose and the cream, but LPS increased only after the cream. You may remember that inflammation is one of the risk factors for cardiovascular risk.

What’s the most effective solution?

If you want to improve your numbers consider this data.
When 4 different diet groups omnivores, lacto-ovo vegetarians, lacto vegetarians and vegans were compared, this was the results(De Biase SG, et al. 2007). Total cholesterol, triglycerides and LDL were all lower in the vegetarians. The more plants and less animal products the participant consumed, the lower the numbers. As an example the LDL was on average 123.43 for omnivores and 69.28 for vegans.

More plants and especially more nuts is the way to go to reduce your cardiovascular risk.

 

 

 

De Biase SG1, Fernandes SF, Gianini RJ, Duarte JL. Vegetarian diet and cholesterol and triglycerides levels. [Article in English, Portuguese] Arq Bras Cardiol. 2007 Jan;88(1):35-9.
 Deopurkar R1, Ghanim H, Friedman J, Abuaysheh S, Sia CL, Mohanty P, Viswanathan P, Chaudhuri A, Dandona P. Differential effects of cream, glucose, and orange juice on inflammation, endotoxin, and the expression of Toll-like receptor-4 and suppressor of cytokine signaling-3. Diabetes Care. 2010 May;33(5):991-7. doi: 10.2337/dc09-1630. Epub 2010 Jan 12.
Hu FB1, Stampfer MJ, Manson JE, Ascherio A, Colditz GA, Speizer FE, Hennekens CH, Willett WC. Dietary saturated fats and their food sources in relation to the risk of coronary heart disease in women. Am J Clin Nutr. 1999 Dec;70(6):1001-8.
Mozaffarian D1, Micha R, Wallace S. Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Med. 2010 Mar 23;7(3):e1000252. doi: 10.1371/journal.pmed.1000252.
 Sala-Vila A1, Romero-Mamani ES, Gilabert R, Núñez I, de la Torre R, Corella D, Ruiz-Gutiérrez V, López-Sabater MC, Pintó X, Rekondo J, Martínez-González MÁ, Estruch R, Ros E. Changes in ultrasound-assessed carotid intima-media thickness and plaque with a Mediterranean diet: a substudy of the PREDIMED trial. Arterioscler Thromb Vasc Biol. 2014 Feb;34(2):439-45. doi: 10.1161/ATVBAHA.113.302327. Epub 2013 Nov 27.
 Wang L1, Bordi PL2, Fleming JA1, Hill AM3, Kris-Etherton PM1. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. J Am Heart Assoc. 2015 Jan 7;4(1):e001355. doi: 10.1161/JAHA.114.001355.

The food that will keep you lean and reduce cardiovascular risk

Posted by on 12:58 pm Cardiovascular Disease, Low glycemic meals, Vegetables, Weight gain, Womens health | 0 comments

It does not matter how much of it you eat, you will not gain weight from it. The more you eat of it, the more your cardiovascular disease risk will go down.

What kind of super food could that be? You might have guessed it, it is vegetables.

We all have heard that vegetables are good for us. This is exactly what a large recent study involving 13,355 men and 15,724 women living in Japan documented (Nakamura K, et al, 2008). It showed that the highest quartile of vegetables intake for women was associated with a 38% reduced risk of mortality from cardiovascular disease compared with the lowest quartile intake.

Eat at least one salad a day and of course you could even have two. When you eat something hot include some steamed or stir-fried vegetables.

If you add beans or lentils to a salad it will be a really low glycemic index meal that will give you prolonged energy.

 

References:

Nakamura K, et al. Fruit and vegetable intake and mortality from cardiovascular disease are inversely associated in Japanese women but not in men. J Nutr. 2008 Jun;138(6):1129-34.