Keys to a healthy diet

Hey all!

This blog post will be a pretty general overview of keys to a healthy diet, hope you enjoy! (And again, feel free to comment or critique!)

Studies indicate the importance of; replacing saturated and trans-fats with monounsaturated and polyunsaturated fats, increasing omega-3 consumption and eating more fruits, vegetables, and nuts. Foods with a high glycemic load, large quantities of quickly digested carbohydrates, should be reduced. Our physiologies are adapted to this diet, which is consistent with a pre-agriculture diet. Hunter-gatherers ate only natural foods high in lean protein, fibre and nutrients. They did not eat refined grains or sugar, aside from occasionally honey.

Calorie consumption and exhaustion has also been important in human history; hunter-gatherers led extremely active lives. In contrast, today our intake and expenditure ratios are increasing. Our cravings for high-calorie, fatty, or high sugar foods is from our ancestors who sought them for increased survival. Our bodies are adapted for sporadic bouts of sparse and abundant food availability; this is why fat stores, which were once advantageous, have become detrimental to today’s populations. Today, calorie-dense food is easily accessible- as a result, most people die of calorie-excess related problems.

We are genetically adapted to live very active lives; our current sedentary lifestyles combined with our intake of grains and hormone induced foods are maladaptive. Our current lifestyles and diets are leading to diabetes, metabolic syndrome, obesity, hypertension, cardiovascular disease, and the list goes on at faster and faster rates. Fitness programs along with a healthy diet are vital for our well-being and health. Weight loss is determined by our net calorie intakes; diets higher in fat and protein increase satiety compared to high-carbohydrate diets and would be beneficial for decreasing calorie consumption. Growing evidence shows that macronutrient, e.g. fat, protein and carbohydrate, balance with low glycemic loads along with daily exercise are vital for weight management and general health. Polyunsaturated fat, monounsaturated fat, trans-fat and alkalinity are important concepts which should be actively incorporated into our diets (via addition or removal).

Stay tuned for a discussion on; polyunsaturated fatty acids, monounsaturated fatty acids, trans-fats and blood pH.

Jen

Cordain, L., Eaton, S., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B., O’Keefe, J., and Brand-Miller, J. (2005) Origins and evolution of the Western diet: health implications for the 21st century. American Journal of Clinical Nutrition, Vol. 81, No. 2, pp 341-354.

Dairy, meat and grains

And to post number two…Again, please feel free to comment or critique! I am always happy to get feedback .

So I’ve been pretty excited about my new blog, I could hardly wait to post a new one! An aside before I start, I’ve been experimenting with grain-free vegan recipes making everything from a modified ‘shepherd’s pie’, pizza, stuffed peppers, ice cream… maybe I’ll post some of those recipes as well! Today I made a really delicious almond butter concoction- agave + pure cocoa + almond butter + coffee, I stuck it on the stove until it boiled- turned into something like a mouse. I’m salivating just thinking about it! :p.

Something else that I thought I’d mention, has anyone heard of the implications for creatine supplementation in vegan athletes? I’ve been reading up and have definitely taken a huge interest to that topic! Definitely more to come on that front in future posts!
So let’s get back on track, today’s post will be about the implications of the inclusion of grains, meat and dairy in our diets… (hope you enjoy!)

Grains

Grains, although not an evolutionary important food source, have become a staple in our diet. Currently, we consume 8 predominant cereal grains; wheat, rye, barley, oats, corn, rice, sorghum, and millet: all of which were only domesticated in the last 10,000 years, which is quite a short time on an evolutionary time scale. Thus, human genetics is most adapted for a pre-agricultural diet which did not include grains, as well as the dairy or high fat meats we eat today.

There are many promoted positive effects found from whole grains in our diet including a lower risk of heart disease, diabetes, certain cancers and other health problems. Wheat, in an unrefined state, has many important nutrients- whole wheat flour is a better option over ones which are refined. Though manufacturers in Canada are required to enrich white flour with iron and several vitamins, they still lack fibre concentrations seen in whole-grains. Many of the benefits are provided through the nutrient and fibre contents found in whole grains; all of which can be found in other food sources- grains are, none-the-less, easily accessible and cheap.

Whole wheat breads may have the same blood sugar effects as white bread, which has the germ and bran removed resulting in lost nutrients; both have a high glycemic index. Refined grains almost always have a higher glycemic load than unprocessed fruits and vegetables. Repeated high glycemic consumption leads to higher daily blood glucose and insulin concentrations which can result in chronic hyperglycemia and hyperinsulinemia; increasing the risks for insulin resistance and metabolic syndrome.

The primate gut does not have proper enzymes to utilize energy from certain fibres in un-milled grains. Milling, followed by cooking will break down cell walls and crystallize starch granules- allowing access to many of the nutrients in grains; clearly grains would not have been accessible to our ancestors. Grains are a more recent incorporation into human diets and our bodies are still adapting to their presence.

Increased grain consumption has been found to induce rickets, osteomalacia, zinc deficiencies, and retardation of skeletal growth. Phytates in grains bind to minerals and prevent adequate uptake. Antinutrients in grains include; protease inhibitors, alkylrescorcinols, alpha-amylase inhitors, molecular-mimicking proteins, etc. If consumption of grains reaches 50% of our daily calorie intake, ion (e.g. calcium, iron, zinc) sequestration is a common occurrence.

Increased grain consumption over the last century has been paralleled with a massive increase in chronic disease rates, weight and decrease in fertility. Insulin sensitivity, Type 2 Diabetes, insulin resistance and obesity are now epidemics of North America. Grain-free diets have been shown to lower cholesterol, inflammation, weight and digestive problems, as well as increase energy levels and reproductive ability.

Meat and dairy

If we examine cows, which are ruminants designed for a diet of grass; corn is now fed in order to fatten them up faster for slaughter. Farmers began feeding cattle corn when the production of grains increased to more than our population could consume. They could now be slaughtered at 14-16 months via their corn diet, as well as protein supplements, antibiotics and growth hormones. Many grain and corn fed cows today are routinely injected with many substances, including the recombinant bovine growth hormone which causes udder inflammation- which is then treated with antibiotics.

Grain based diets lead to many health problems for our livestock- in turn; poorer quality meat is produced with increased fat and risk of pathogens as well as decreased nutrients. These animals have more acidic intestinal tracts, which in turn favours certain bacterial growth including E.coli. This can result in diarrhea, ulcers, disease and weakened immune systems in our livestock- all of which are then combated by constant antibiotic intake. Antibiotic-resistant bacteria, in turn, have developed at increasing rates.

Grain and corn fed animals have decreased omega-3s, decreased nutrients, increased fat and increased acidity. They are less healthy than their grass fed counterparts who have higher omega-3s, increased nutrients, decreased fat and decreased acidity. Omega-3s and acidity will be explained later. Clearly, the health effects from our new innovations are not necessarily healthy ones.

The benefits of milk are also debated; milk producers claim calcium, vitamin D, protein, riboflavin, phosphorous and other nutrient benefits while other mention links to disease and cancer. We are the only animals who drink milk past weaning and moreover the only one to drink another animals milk.
Lactose-tolerance occurred via a mutation in our genes, the natural phenotype is lactose-intolerance past weaning- as seen in every other mammal on the planet. Milk developed in two populations who introduced dairy cattle; milk provided a rich calorie and nutrient source when both were scarce. Milk tolerance radiated from those populations through immigration and emigration; many populations never exposed to dairy consumption never developed lactose-tolerance as seen in many Asian countries. For this reason, approximately three-fourths of the world’s population is lactose intolerant.
Although milk is widely recommended for growth and the sustainment of bone, evidence suggests this may not be ideal. Osteoporosis, for example, is the highest in countries who consume the most milk. Evidence shows milk consumption may increase risks of prostate and ovarian cancers, autoimmune diseases and many other ailments.

Milk is not necessary past weaning; it is only by mutation in our genetics that some of us can drink milk today. Calcium has been demonstrated to have greater absorbency in beans and greens (40-64%) rather than from milk (32%). All nutrients from milk are available from other sources. Therefore instead of routine dairy consumption, we should perhaps focus on receiving our nutrients from plant and seed sources, regular exercise, and adequate sunshine.

Next up, keys to a healthy diet! Stay tuned .
Jen

Cordain, L. (1999) Cereal Grains: Humanity’s Double-Edged Sword. World Rev Nutr Diet., vol. 84, pp 19–73.

Cordain, L., Eaton, S., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B., O’Keefe, J., and Brand-Miller, J. (2005) Origins and evolution of the Western diet: health implications for the 21st century.
American Journal of Clinical Nutrition, Vol. 81, No. 2, pp 341-354.

Daley, C., Abbott, A., Doyle, P., Nader, G., and Larson, S. (2010) A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutritional Journal, vol. 9, pp 10.

Lanou, A. (2009)Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. Am J ClinNutr, vol. 89 no. 5, pp 1638S-1642S.

Whisnant, P. (2008)”What You Need to Know About The Beef You Eat.” Dr. Patricia Whisnant’s Grass Fed Beef. <http://blog.americangrassfedbeef.com/what-you-need-to-know-about-the-beef-you.php>.

Evolution of the human diet

Hi All!

A little about me before I dive into the dirty details of dietary considerations; my name is Jen and I’m in the process of completing my university education as a double major in nutrition and zoology. I have been following a vegetarian diet for as long as I can remember and a vegan, grain-free diet for the past year (after an ex-boyfriend introduced me to the concept of a paleo diet). So, with my undergrad nearing an end I decided to make this blog to keep my passion growing and to continue to learn. Hopefully I’ll get some readers that can learn with me as well as question or correct me! I invite any comments, be it good or bad!

Anyyywayyys, the paleo diet sparked my interest on the implications of our modernized diet. I always get people asking me about my diet and assuming that I am a radical because my views are a bit out of the box from the average person- but are they really? I think that the overwhelming evidence that supports my views is a good indicator that they are actually kind of logical. Aside from my dietary interests, I am an avid rock climber and am focused on training to reach my performance goals- my diet is a major consideration while I am training. So far, I have seen some massive gains as a result of my diet.

So with that back ground info, my blog will be about nutrition. I will consider anything from nutrition for athletics to paleo diets to different supplementations to … etc.

With all of that said, heres topic number one; Human Diets through History.

Most researchers agree that hominids were first scavenging omnivores with diets consisting predominantly of plants and then group hunters, obtaining approximately one-quarter to one-half of their protein from lean meat. The incorporation of more meat in hominid diets meant they did not have to feed as often; leaving more time freed for making tools, planning and praying for successful hunting expeditions; this in turn lead to the creation of cultures. They could also now survive when plant sources were scarce but meat was abundant. With advanced hunting tools such as spears, humans became the only primate to inhabit the whole world; from temperate climates to deserts. Humans learned of new seeds to eat and new storage techniques for plants, and they could anticipate animal migrations. Networks for exchange between groups began; social evolution was now driving the evolution of humans. They were not fully sedentary, but were able to stay at their camps for a longer and longer time .

Sedentary living, farming as well as animal husbandry were gradual; pressures of increasing populations aided in their development. The agricultural revolution, 10,000-5000 years ago, led first to villages and then urban life; it supplied more food to growing populations. Full dependence on farming resulted in a decline in health and increase in diseases; people were less well-nourished and less healthy then their hunter-gathering ancestors. Agriculture brought a stable food supply year round, but the dependence on starchy foods which are high in calories and carbohydrates but lacking in certain nutrients and protein could be destructive. Meat consumption dropped significantly .
The Industrial Revolution resulted in agricultural advances which were in turn able to increase food production to feed our growing cities. The industrial and technological revolutions allowed for packaged and processed foods. Food could now be transported longer distances to reach consumers, which allowed cities to expand outward. As a result, city inhabitants became heavily dependent on transport, storage and preservation of food. While people in richer countries had bountiful amounts of food, others starved. Humans became increasingly more destructive to the Earth; over farming, hunting, and taking its resources as if there were an endless supply .

Today our diet is miles from the once healthy hunter-gathering diet which consisted of plants, animals and seeds. The general population now eats highly processed, genetically modified and hormone treated foods on a daily basis. Present diets have shifted in glycemic loads, fatty acid compositions, nutrient compositions, pH, and fiber composition .
Since the evolution of humans, the human genome has been relatively unchanged while our lifestyle and diets have diverged increasingly. These, perhaps maladaptive, changes increased with the agricultural revolution. Today, most of us live sedentary lives and consume a highly synthetic and processed diet. Two third of Americans are overweight or obese; hypertension incidence and metabolic syndrome have increased to astounding rates and cardiovascular disease is the leading cause of death in America .

Thomas Malthus, in his Essay on the Principle of Population written in 1978, stated that “population would exceed food production at some point, and an apocalypse would ensue“(Malthus, 1798). With agriculture continually improving in productivity and breeding of livestock becoming a science in many countries; scientific advances allowed the sustainment of our populations. Pesticides and genetic engineering has increased to avoid different pathogens that evade crops and herds. Hybridization is more and more common. While these innovations may have been important to sustain our massive populations, what are the effects on our health?

Stay tuned for more on the modernized diet!
Jen

Cordain, L., Eaton, S., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B., O’Keefe, J., and Brand-Miller, J. (2005) Origins and evolution of the Western diet: health implications for the 21st century. American Journal of Clinical Nutrition, Vol. 81, No. 2, pp 341-354.

Karlen, A. (1995) Man and Microbes: Disease and Plagues in History and Modern times. Putnam, Print.