|
Literature
Bites and Comments |
by
Lynne August
Updated, September 20, 2001
Phytoestrogen
First alerted to the
sheep problems in the 1940's. scientists came to understand that phytoestrogens
serve as a plant's natural defense against grazing animals. When
plants such as red clover are stressed (by drought, or even spraying with
herbicide) higher levels of estrogen are produced. By mimicking mammalian
estrogens, plant estrogens diminish the fertility of predators and so protect
the plants.
Comment:Isoflavones
from soy are commonly used phytoestrogens today, primarily in supplements
for meonopause and osteoporosis. However, isoflavones are now implicated
in increased risk of breast cancer and thyroid disease. Soy infant
formulas have never been proven safe. Now there is mounting evidence
bringing them into question. Two warning signals are flashing!
1.
OF ISOLATES FROM NATURE. No single isolated nutrient,
molecule or compound exists in nature alone.
Isolates have pharmaceutical
effects --always a mixed bag -- not nutritive effects.
2.
OF NEW FOODS. Hydrogenated polyunsaturated oils, e.g., margarine,
were new foods in the 1930's. A graph showing the rise in margarine
consumption over the ensuing decades is identical to the increase in cardiovascular
disease. The "...phytoestrogen-laden soybean has entered the Western
food chain in a big way" in the last 50 years, because the soy industry
exerts a "strong influence over the media, research institutions and government
agencies." The goal of the soy industry is profit, NOT public health!
Think
Again about Cholesterol
A 1989 article in
the New England Journal of Medicine (April 6, pp.904-909) presented the
following all-cause death rates for the corresponding cholesterol levels:
Cholesterol
Levels |
All-cause Deaths
per 10,000 Individuals |
| 180-189 |
172 |
|
160-179
|
174
|
|
140-159
|
196
|
|
<140
|
308
|
Russell
L. Smith PhD, Letter to the Editor, Townsend Letter for Doctors, Jan.1993
*
Comment:
Specific lipids, in conjunction with the immune system, play a critical
role in the body's defense mechanism. Cholesterol is one of these
lipids. Hence, the lower the cholesterol the greater the compromise
in the defense and the higher the death rate from all causes. Ever
since high cholesterol has been associated with heart disease there is
the erroneous assumption that "the lower the cholesterol the better."
This study provides statistical evidence to the contrary.
Famous
Cholesterol Study Shows Surprising Results
"'The Framingham Heart
Study ' is often cited as proof of the cholesterol/animal fat theory.
This study began in 1948 and involved about 6,000 people from the town
of Framingham, Mass. Two groups were compared at five year intervals--
those who consumed little cholesterol and saturated fat and those who consumed
large amounts. After 40 years, the director of this study admitted,
'In Framingham, Mass., the more saturated fat one ate, the more calories
one ate, the lower the person's serum cholesterol. Further, we found
that the people who ate the most calories, weighed the least and were the
most physically active.' The study did show that those who weighed
more and had higher blood cholesterol levels were more at risk for future
coronary heart disease; but weight gain and cholesterol levels had an inverse
correlation with fat and cholesterol intake in the diet."
Sally
Fallon, Nourishing Traditions, Promotion Publishing, 1995, p.5
*
Comment:
In this study dietary intake of fat did not correspond to individual's
total cholesterol or weight. In fact, the individuals eating the
most calories and the greatest amount of fat and cholesterol had the lowest
weights and the lowest total cholesterol level. Those findings make
sense if consider the function of insulin. If an individual
is eating a low fat diet, he is usually eating a high carbohydrate diet.
Carbohydrates cause the greatest increase in insulin. Insulin stimulates
weight gain and cholesterol production. Therefore the individuals
eating a higher fat, lower carbohydrate diet would have lower insulin,
less weight gain and lower total cholesterol. Furthermore, activity
decreases insulin.
Fat
and Breast Cancer Link Challenged
According
to a study of 5,000 Italian women, it is starch, not fat, that is linked
to breast cancer. This study, published in "The Lancet," could find
no correlation between breast cancer rates and fat. However, starch
consumption was a significant factor. The study authors could not
conclusively explain their findings, but suggest that a preponderance of
any particular food in the diet (such as wheat) could be harmful; and that
liberal amounts of olive oil accompanying meals high in animal fats have
a protective effect.
"The
Lancet" May 18, 1996; Dynamic Chiropractic, Vol.14, No.15, July 15, 1996
*
Comment:
Emanuel Revici MD, 1897-1998, extensively researched and documented the
role of lipids (fats) both in the cause and cure of cancer. Dr. Revici
found abnormal or "pathogenic" lipids wherever cancer occurs in the body.
Pathogenic lipids are pathogenic because they wreak havoc in cell and tissue
function. This is how disease begins. In many individuals a
diet that is high in carbohydrates (starches), and hence low in protein
and fat, promotes pathogeic lipids in body tissues. This explains
why starch is linked to breast cancer in this study. The Anabolic
and Catabolic Indices on the Health Equations Blood Test Evaluation measure
these pathogenic lipids in the body.
Questioning
the Evils of Salt
Another
bit of medical dogma is being challenged by scientists, this time by a
Canadian researcher from Toronto's Mt. Sinai Hospital. He analyzed
56 studies and concluded that sodium intake has no significant effect on
a person's blood pressure. In fact, he found a number of adverse
consequences of restricting salt intake, including cholesterol problems
and disturbed calcium metabolism. Many doctors have long assumed,
incorrectly according to this study, that restricting sodium intake would
decrease blood pressure or that higher amounts of dietary salt would lead
to hypertension later in life.
Dr.
Alexander Logan, presentation at the annual scientific meeting of
the American Society of Hypertension, SanFrancisco, CA, May 30, 1997; Dynamic
Chirop[ractic, Vol.15, No. 16, July 28, 1997
*
Comment:
Over the years many individuals with high blood pressure have had repeated
Blood Test Evaluations. Most of these individuals have had a significant
lowering of blood pressure following the recommendations of the Blood Test
Evaluation. All were recommended to drink a minimum of two glasses
of the Health Equations electrolyt formula per day. This formula
contains sodium and other electrolytes. It corrects the ratios of
the electrolytes in the body. The electrolyte formula also improves
the calcium metabolism and function. Further, individuals with high
blood pressure have all been advised to eat "salt to taste" and those with
indications of salt deficiency on their Evaluation have been advised to
increase their salt use.
Protein
and Osteoporosis
Bone mineral density
was measured at the lumbar spine and femoral neck in 258 postmenopausal
vegetarian Taiwanese Buddhist nuns and female religious followers of Buddhism.
There was a significant positive correlation between energy intake from
protein and lumbar spine BMD. Other nutrients, including calcium and energy
intake from nonprotein sources, did not correlate significantly with BMD.
Compared with short-term vegans, long-term vegans were at higher risk of
exceeding lumbar spine fracture threshold (adjusted odds ratio = 2.48)
and of being classified as having osteopenia of the femoral neck (adjusted
odds ratio = 3.94). These results suggest that protein deficiency may promote
the development of osteoporosis and that long-term female vegans may be
at increased risk of developing bone loss.
(Chiu
JF, et al, Long-term Vegetarian Diet and Bone Mineral Density in Postmenopausal
Taiwanese Women, Cacif Tissue Int 1997;60:245-249)
*
Comment:
Several studies correlating dietary protein and bone density are reported
in the Health Equations Newsletter, Vol.5, Fall 1998, page 8. Those studies
show decreased femoral density is dependent on the amount of protein in
the diet. This study demonstrates the same for the density of the femoral
neck and the spine and is specific to vegans. The "Comment" from the Fall
of '98 is worth repeating here: "Minerals are deposited in a protein matrix
within the bone. If there is insufficient dietary protein the body cannot
maintain this protein matrix. The Health Equations Blood Test Evaluation
has demonstrated for years that protein deficiency is as significant a
factor in osteoporosis as is calcium deficiency. The importance of protein
in maintaining bone density is confirmed by these studies."
Sugar
The average American
now (1999) takes in 20% more sugar than in 1986. That's about 25
more pounds per person per year. The new estimates for the average
American's consumption of caloric sweeteners (i.e., sugar, corn
sweeteners etc.) is approximately 152 pounds a year according to the Center
for Science in the Public Interest, a Washington based nutrition advocacy
group.
(Chris
Ellis, Food for Thought, The Brattleboro Food Co-op, January 1999.)
*
Comment:
Three
major problems with consumption of such quantities of sugar and other caloric
sweeteners are:
(1)
the excess calories go to body fat;
(2)
sugar and caloric sweeteners are "empty" calories, i.e. they contain no
nutrients and are consumed at the expense of nutrient-rich whole unprocessed
foods; and,
(3)
excess sugar and caloric sweeteners cause excess insulin release, which
means increased risk for hypoglycemia, cardiovascular disease, obesity,
diabetes and more.
What
is the right amount of sugar and caloric sweeteners? None.
High
Triglycerides Indicate Risk for Heart Attack
A study in the medical
journal, "Circulation," compared: triglyceride levels, triglyceride to
HDL(so-called "good") cholesterol ratios, and LDL(so-called "bad") to HDL
cholesterol ratios. Two groups were used in the study: 340 men and
women who had had heart attacks and 340 men and women with no history of
heart disease. By far the most significant difference in the two
groups was in the triglyceride to HDL ratio. Individuals with
a high triglyceride to HDL ratio had 16 timesgreater risk of heart attack
than those with a low triglyceride to HDL ratio.
(Circulation,
October 1997; 112:629-639)
*
Comment:Physicians
and clients often ask why the Health Equations Chem Profile does not test
LDL cholesterol. The LDL to HDL ratio is the standard for identifying
cardiovascular risk. This study shows that the triglyceride to HDL
ratio is a better indicator. Look at your Health Equations Score
Plot. If your Triglyceride Score is above 35, subtract your Good
Cholesterol Score from the Triglyceride Score. For example, if your
Triglyceride Score is plus 60 and your Good Cholesterol Score is minus
30, the difference is 90. If the difference between these two scores
is greater than 50, you have high insulin. Insulin increases triglycerides
and decreases good cholesterol. High insulin is associated with increased
risk for cardiovascular disease. Continue below with Carbohydrates
and Heart Disease.
Carbohydrates
and Heart Disease
A study conducted
in Denmark examined the relationship of the fasting serum insulin level
to coronary heart disease (CHD) and cardiovascular disease (CVD) in 40-year-old
men and women. The study concluded, "The fasting se insulin level
is a very good predictor of the development CHD and CVD disease...."
Journal
of Cardiovascular Risk, June 1995; 2(3): 235-240)
*
Comment:
Elevated insulin increases triglycerides and decreases (HDL) "good" cholesterol.
Insulin can be indirectly measured on the Health Equations Blood
Test Evaluation. See above: High Triglycerides
Indicate Risk for Heart Attack. All dietary carbohydrates, from
pasta, bagels, and whole grain bread to sugar, fruit and juice, increase
insulin. This increase in insulin is necessary so the carbohydrates
can be used by the cells. Excess dietary carbohydrates, however,
cause excessive increases in the insulin level. Since high levels
of insulin are associated with increased cardiovascular risk, a lower carbohydrate
diet will decrease cardiovascular risk if insulin levels are too high.
Fat:
Friend or Foe?
A study reported in
the Journal of the American Medical Association compared the effects of
a diet with a fat content of 30% versus 26%, 22% or 18%. A decrease
to 30% lowered the LDL(so-called"bad") cholesterol as much as the lower
fat diets. However, a decrease in dietary fat to 18% or 22% caused
a rise in triglycerides and a drop in HDL(so-called"good") cholesterol.
No increased benefits in body weight, blood sugar, insulin or blood pressure
were observed with the diets containing less than 30% of calories from
fat.
JAMA1997:278(18):1509-1515
*
Comment:
There are no apparent benefits from reducing fats lower than 30% of total
calories. Since a diet of 22% or 18% fat increases triglycerides
and decreases HDL cholesterol, these two diets increase cardiovascular
risk and are therefore not advised. See Literature Bite above: Carbobydrates
and Heart Disease. It is important however not to conclude from
this study that everyone should eat a diet of 30% fat all the time.
Some people need more, some less. The same person may need more or
less at different times. Dietary fat requirements are based on many
variables, from body weight and percent body fat to stress and physical
activity. Further, which dietary fats a person eats is as important
as the amount of fat eaten. Generally speaking, if the Catabolic
Index is low and the HDL is above minus 20 on the Score Plot, eat saturated
(animal) fats. If the Anabolic Index is high, eat monounsaturated
fats, eg., olive oil, almonds, avocados.
Long
Term Maintenance of Weight Loss
In a study looking
at a large number of individuals who had maintained a loss of 30 pounds
for five years, the most significant factor for maintaining the weight
loss was increased physical activity. Writh the weight loss and increased
activity all individuals experienced improvements in energy level, physical
mobility, general mood, self-confidence, and physical health.
American
Journal of Clinical Nutrition, August 1997: 66(2);239-246
*
Comment:
One of the most common goals among participants in the Health Equations
Program is weight loss. However the vast majority of individuals
have fairly sedentary lifestyles. The saying "Inertia breeds inertia,"
meaning the less we move the less we feel inclined to move, applies to
the human body. You do not have to be an athlete to be physically
active. A vigorous walk for 30-40 minutes at least four times per
week is all that it takes to get the benefits described in the above study.
Redeeming
Animal Fats
In
recent years the association between dietary saturated fat, hypercholesterolemia,
and coronary artery disease has been re-explored .... Several new,
sometimes controversial, concepts have arisen that challenge underlying
assumptions:
1.
Although saturated fats as a class raise LDL, they also have a primary
responsibility among dietary fatty acids for raising HDL, possibly depending
on a balanced intake of polyunsaturated fats.
2.
Not all saturated fatty acids are equally responsible for changes in LDL
or HDL.
3.
The saturated fat effect is both related to the dietary cholesterol and
the lipoprotein set point of the host.
(Hayes
KC, "Saturated Fats and Blood Lipids: New Slant on an Old Story" Can J
Cardiol Oct. 1995.)
*
Comment:
HDL is so-called "good" cholesterol while LDL is "bad" cholesterol.
The prevailing belief since the Framingham Study 50 years ago, and from
similar and even larger studies to follow, is saturated fats, i.e., animal
fats, contribute to heart disease by raising "bad" cholesterol. Now
we are learning that some saturated fats can raise good cholesterol depending
upon:
(1)the
type and amount of fat;
(2)the
other types and amounts of fat in the diet; and
(3)upon
the "lipid setpoint" of the individual, the genetically determined amounts
and kinds of fats each body makes regardless of fat intake.
There
are other factors that must be considered in dietary fat intake.
These include, and are not limited to, the following:
(1)the
feed sources, and the soil management of the feed sources, of the animal
(e.g., grass fed animals have different amounts and types of fat
than grain fed animals);
(2)the
percent body fat of the individual;
(3)the
protein and carbohydrate in the individual diet; and
(4)the
excesses of either anabolic lipids (fats) and/or catabolic lipids in the
cells and tissues of the individual.
Go
to:Jack
and Jill, Metabolic Opposites.
Eggs,
Butter and Cream
Low
concentrations of HDL in plasma are a strong predictor of risk for coronary
as well as other cardiovascular diseases. In controlled trials, low-fat,
high-carbohydrate diets decrease HDL concentrations. The effect is
strongest when carbohydrates replace saturated fatty acids. The effect
is seen in both short- and long-term trials and therefore appears to be
permanent.
Hirsch
J.,et al. "Effect of Low-fat Diets on Plasma High-density Lipoprotein Concentrations."
Am Soc Clin Nut. March 1998
*
Comment:HDL
is "good" cholesterol, saturated fats are animal fats. Therefore,
some cream and butter is a better bet for your heart than a lot of pasta.
Another way to raise HDL cholesterol is eggs. "In Fitness
and In Health" by Philp Maffetone reports studies that show "eating
whole eggs daily for six weeks significantly raised the good HDL cholesterol."
Fiber
Within
the three main food contributors to total fiber intake (vegetable, fruit,
and cereal), cereal fiber was most strongly associated with a reduced risk
of total MI (Myocardial Infarctions, aka heart attacks). Our results
support current national dietary guidelines to increase dietary fiber intake
and suggest that fiber, independent of fat intake, is an important dietary
component for the prevention of coronary disease.
Rimm
EB, et al. "Vegetable, fruit, and cereal fiber intake and risk of coronary
disease among men" JAMA Feb 14, 1996
Another
study found that young adults who ate at least 21 grams of fiber per day
gained, on average, eight pounds less over the 10-year period than those
who ate the least amount of fiber. The new study involved more than
2,900 adults who consumed 15 to 25 grams of fiber daily. In the study
fiber consumption also seemed to provide a more accurate gauge than fat
consumption when predicting weight gain, blood cholesterol levels and other
risks for cardiovascular disease.
Ludwig
DS, to be published in JAMA, as reported by the Associated Press, October,
1999
*
Comment:
"FIBER
- Are you getting enough?" by Kelly Fletcher
from
Health Equatilons Newsletter, vol.7, p.6, Fall 1999
People
who restrict carbohydrate intake to lose weight and/or lower triglycerides
and cholesterol often share a common complaint --constipation. Whether
you share this complaint or not, you should always keep in mind the importance
of getting enough fiber.
Fiber
is the non-digestible portion of certain carbohydrates (plants and whole
grains) that helps move food substances properly through the digestive
tract. Although it offers no vitamins, minerals or calories, fiber
is essential to good health. The two types of fiber, soluble and
insoluble, come from different food sources and have complementary functions.
some
sources of the 2 types of fiber
Insoluable
Fiber |
Soluable
Fiber |
whole wheat bran
vegetables
whole grains |
oats
legumes
barley
apples
citrus fruits
strawberries
carrots |
Together
they absorb water, add bulk and soften the stool. Both types of fiber
are important in the diet, yet fiber should come primarily from insoluble
sources since this is the predominant form found in nature.
Intestinal
health is fiber's primary role. It also plays a part in controlling blood
sugar, lowering the risk of cardiovascular disease, diminishing the risk
of colorectal cancer and assisting with weight loss by offering a feeling
of fullness. The overall benefits of fiber cannot be emphasized enough.
Daily
intake of fiber should fall in the range of 20-35 grams with sufficient
water intake (8-10 glasses daily). Without sufficient water, increased
fiber can actually worsen constipation. If fiber intake has been sub-optimal,
it is best to increase dietary fiber slowly to prevent gas, bloating, and/or
diarrhea.
Here
are some suggestions for getting adequate fiber when eating between 20-60
grams of carbohydrate at each meal. Light carbohydrate vegetables may be
added as desired to any meal. (Editor's Note: PLEASE BE AWARE,
THESE TABLES SUGGEST SOURCES OF FIBER ONLY. NOTICEABLY LACKING
IN PROTEIN AND FAT, THEY ARE NOT INTENDED AS MENUS FOR COMPLETE MEALS.)
20
gram carbohydrate/meal, 21 gram fiber/day
| BREAKFAST |
1/3
cup All Bran* |
| LUNCH |
1
slice whole grain bread for sandwich (add lettuce, tomato, sprouts as desired),
1 raw carrot |
| DINNER |
1/4
cup brown rice, 1 cup broccoli (eat more broccoli if desired), tossed salad |
30
gram carbohydrate/meal, 24gram fiber/day
| BREAKFAST |
2/3
cup All Bran* cereal, 1 cup light carbohydrate vegetables in an omelet
(i.e., mushrooms, spinach, tomatoes, zucchini, peppers) |
| LUNCH |
1
slice whole grain bread for sandwich (add lettuce, tomato, sprouts as desired),
2 carrots or 1 orange |
| DINNER |
1/3
cup brown rice, 4 asparagus spears, tossed salad, 1/2 baked apple with
cinnamon |
40
gram carbohydrate/meal, 27gram fiber/day
| BREAKFAST |
3/4
cup Raisin Bran* |
| LUNCH |
2
slices whole grain bread for sandwich (add lettuce, tomato, sprouts as
desired), 1 kiwi |
| DINNER |
1/3
cup brown rice, 1 cup broccoli, tossed salad, baked apple with cinnamon |
60
gram carbohydrate/meal, 37gram fiber/day
| BREAKFAST |
1
cup Raisin Bran*, 1/2 grapefruit |
| LUNCH |
2
slices whole grain bread for sandwich (add lettuce, tomato, sprouts as
desired), 2 carrots and 1 orange |
| DINNER |
1/2
cup brown rice, 1 and 1/2 cups broccoli, tossed salad, baked apple with
cinnamon |
*Cereal
portions are such that 4 ounces of milk may be added without exceeding
the carbohydrate recommendation.
Hint:
You may want to cut up vegetables ahead of time so you are more likely
to use them in salads.
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