Author: jmckenziend

Keto Diet vs High Protein

Keto Diet vs High Protein

jmckenziend

What is the difference between the keto diet and a high protein diet?

This is a good question because many people use these terms interchangeably.

Both diets restrict carbohydrates.

A high protein diet is one in which most of the calories come from protein.  Since carbohydrates cause the body to retain water, high protein diets cause rapid water loss in the early stages, and are popular for weight management because of this effect.  The popularity of high protein diets is a concern because too much protein can be toxic to the liver and kidneys.

“Keto” is short for ketogenic. A ketogenic diet is one in which most of the calories are sourced from fat, or fat and protein.  Ketogenic diets were originally developed as a treatment for children with epilepsy.  They continue to be used for this purpose and to treat other neurological conditions.

A ketogenic diet, followed rigorously, will induce a metabolic state known as ketosis. Ketosis is a process that switches your body from relying on carbohydrates for fuel to relying on fat. Because ketogenic diets promote fat burning, they have become popular for weight management.

What some people misunderstand about ketosis and high protein diets is that your liver has the ability to convert certain amino acids into carbohydrates. This conversion can take people out of ketosis if the protein intake is too high, and therefore diminish the fat burning aspect of the diet.

Because ketogenic and high protein diets can have significant metabolic impacts, you should check with your doctor prior to making any big changes to how you eat.

HFCS: The Most Unhealthy Food Additive

HFCS: The Most Unhealthy Food Additive

jmckenziend

Know What’s In Your Food

There are lots of candidates for worst food additive: trans fat, high fructose corn syrup (HFCS), artificial sweeteners, artificial colours, sodium-based preservatives and some flavour enhancers. I think all of these things are “evil” but consider HFCS to be the worst.

Gluten and lactose are not evil but obviously have to be avoided by those with intolerances. Natural salts are okay in moderation. Sugar is okay in moderation. Fats and oils, aside from trans fat, are okay in moderation. Even fructose is okay – in moderation.

When you look at an ear of corn, it seems so wholesome and innocent.  It’s hard to imagine it as the source of a food additive that contributes significantly to the development of obesity, type 2 diabetes and other metabolic disorders, and yet, it does.  What makes HFCS the worst, in my opinion, is that it is insidious. It shows up in savory foods and beverages as well as those that are sweet.

Fructose – “fruit sugar” – contributes to the development of metabolic diseases through its impact on the liver. People who consume excessive amounts of fructose develop fatty livers, a condition called non-alcohol fatty liver disease (NAFLD).

If untreated, NAFLD can progress to nonalcoholic steatohepatitis (NASH), characterized by inflammation and mild fibrosis in addition to fat infiltration and, eventually, advanced scar tissue deposition, cirrhosis, and finally liver cancer, which constitutes the culmination of the disease. Notably, fructose is recognized as a major mediator of NAFLD, as a significant correlation between fructose intake and the degree of inflammation and fibrosis has been found in preclinical and clinical studies. Moreover, fructose is a risk factor for liver cancer development. Interestingly, fructose induces a number of proinflammatory, fibrogenic, and oncogenic signaling pathways that explain its deleterious effects in the body, especially in the liver. [1]

If you are not yet alarmed, here’s more food for thought:

Fructose metabolism in key metabolic tissues including the small intestine, liver, and kidney may contribute to diverse cardiometabolic risk factors including steatosis, increased glucose production, hypertriglyceridemia, increased adiposity, and hypertension. [2]

The good news is HFCS is easy to avoid if you limit your intake of highly processed foods and beverages.  If your diet is based on a variety of whole foods which you prepare yourself, you’ll be able to bypass lots of food additives, including high fructose corn syrup.

References

[1] Fructose and the Liver

[2] Fructose metabolism and metabolic disease

Happy Foods

jmckenziend

Some foods boost happiness

The emotional experience of happiness is mediated by the balance of brain chemicals such as serotonin, dopamine, oxytocin and GABA. Foods that promote the body’s ability to produce these neurotransmitters support the ability to feel happy.

Dopamine is the brain chemical associated most closely with the experience of pleasure and reward. Dopamine is synthesized from an amino acid, tyrosine, so any source of complete protein will support it, as will those that are especially high in tyrosine, such as almonds, avocados, legumes, and pumpkin seeds.

Serotonin is involved in the regulation of sleep, overall mood and digestion. It is synthesized from the amino acid tryptophan in processes that are dependent on vitamins B6 and B9 (folic acid). The production of dopamine and GABA is also B6 dependent. Soy beans and soy products such as tofu provide tryptophan, B6 and B9.

Oxytocin has been called the cuddle/love/bliss hormone because it is associated with pleasurable states of emotional bonding and has also been found to reduce stress and anxiety. It is a peptide hormone, which means its synthesis depends on the availability of several amino acids, supplied by dietary protein. The production of oxytocin also requires the presence of vitamin C. Foods high in vitamin C include papaya, cantaloupe and bell peppers.

GABA is the neurotransmitter that induces a state of relaxation. It is synthesized from the amino acid glutamic acid (glutamate) in a process that depends on vitamin B6 as a cofactor. Glutamic acid is found in many foods: proteins, legumes, grains, mushrooms, and nuts among them. L-theanine, found in green tea, increases GABA.

Could chocolate be the ultimate happy food?

I’ve often thought chocolate should be its own food group, and it might be the ultimate “happy food”. Eating chocolate, especially dark chocolate, may be associated with increases in serotonin, dopamine and oxytocin.[1] [2]

References

[1] Chocolate: indulgence or medicine?

[2] Why Does Chocolate Make People Happy? – Amano Chocolate

Should I Do A Cleanse or Detox?

jmckenziend

Cleanses and detoxes are different things

The internet is littered with commentaries about the supposed benefits of doing cleanses and detoxes.  It’s understandable that people are uncertain about how to proceed.

Cleanses and detoxes are different things.  Cleanses usually focus on the elimination systems of the body, and detoxes are intended to promote elimination of specific substances. 

There are some medically justified reasons for using one or the other. 

For example, a cleanse might be required prior to a bowel procedure, such as a colonoscopy.  A clinical detoxification procedure might be required because of drug or alcohol abuse, or exposure to an environmental contaminant.  Some people also use the term cleanse or detox when they are actually referring to a fast, such as a juice fast.  A fast occurs when you restrict your diet dramatically, by excluding everything but juice or water, as examples.  There are various types of fasts that can last different amounts of time.

Your body has amazing mechanisms for detoxification that are built into its everyday functions. 

These include processes you would expect, such as urination and defecation, but also some you might not think of, such as respiration and sweating.  

You can support your body’s processes by

  • drinking lots of water,
  • eating a clean diet that provides fiber,
  • doing deep breathing exercises and/or working out,
  • using a loofa or a scrub brush to exfoliate your skin and improve the circulation to it.

Do-It-Yourself products lack scientific support

I often get asked about cleanse and detox products that are available for do-it-yourself use, and whether these should be periodically applied, or if they are of benefit prior to starting a diet, and so on.  Despite the proliferation of products aimed at cleansing and detoxifying, the scientific support for these is lacking.  In fact, there isn’t even good evidence that these products do what they claim. [1] [2]

Doing a cleanse or detox before beginning a new kind of diet is unnecessary. But what about the results people claim for detox diets and cleanses?  Some of these are real.  Because detox diets are so limited, weight loss or fluid loss will occur rapidly.  This does not mean you are detoxing.  It means you are experiencing weight changes due to caloric restriction and, usually, a lower salt intake.

If you are considering a cleanse or detox as an antidote to a period of indulgence, stop.  If you are healthy, your body can handle an occasional indulgence.  If you want to get healthy, your best bet is to use the boring approach of moderation: eat a clean diet and support your body’s processes of elimination as outlined above AND make these long term parts of your lifestyle.

You can also focus on ensuring your gut is populated with helpful probiotic bacteria. Probiotic bacteria work with bodily processes and dietary factors to influence how protective mechanisms in tissues along with those initiated by the immune system keep us healthy.  When the digestive tract has healthy microflora, it functions more effectively, and this includes the way it expels toxic substances from the body. [3]

Detoxes and cleanses that are not being recommended or administered in a clinical setting by an MD or ND are generally useless and occasionally harmful. The kinds of cleanses sold at health food stores or promoted for do-it-yourselfers online can be damaging to the microbiota in your gut.  Eating ice cream infused with activated charcoal will not make you healthier. The Master Cleanse doesn’t actually cleanse anything.

Anyone who is serious about wanting good health should approach interventions as parts of a long-term, lifestyle based strategy.  Cleanse and detox products won’t get you where you want to go in terms of ongoing health and could be harmful, so unless your doctor advises otherwise, skip the products.

References

[1] Cracking Myths — Experts Bust Digestive Health’s Top Misconceptions

[2] Detox diets for toxin elimination and weight management: a critical review of the evidence

[3] Microbiota-host interplay at the gut epithelial level, health and nutrition

Is ACV A Panacea?

Is ACV A Panacea?

jmckenziend

Does Apple Cider Vinegar Cure Everything?

Apple cider vinegar is a home remedy that has developed a high profile, credited with curing everything from helping you to lose weight to treating fatty liver to curing eczema.  How many of these claims are supported by science, and are these findings limited to apple cider vinegar?

When you consume vinegar with food, you add acidity to the stomach contents.  The acid the stomach produces itself is many times stronger than vinegar, but not everyone produces enough of it.  The consequences of low stomach acid (hypoacidity) include poor sterilization of food, incomplete digestion of proteins and reduced absorption of minerals and vitamin B12.  A wide variety of conditions can improve when normal stomach digestion is restored with increased consumption of vinegar.  Here is a list of some of the claims, not all of which are supported by research:

GERD (gastroesophageal reflux)

Symptoms of GERD can occur no matter how much acid is produced by the stomach.  Because the tissues of the esophagus are so delicate, GERD is often treated with acid reducing medications to protect the esophagus, not because your stomach is making too much acid.  For people with GERD whose acid production is normal or low, treatment with these medications can create or worsen a pre-existing problem, and contribute to the development of nutrient inadequacies.  There is a theory that closure of the valve between esophagus and the stomach, the lower esophageal sphincter or LES, is regulated by the acidity of stomach contents.  However, studies have shown that the mechanisms in LES regulation are more complicated than this, so research supporting the acidity theory is lacking.

High Cholesterol

A 2018 study that looked at metabolic response to red date vinegar found it significantly reduced blood cholesterol but did not have a significant impact on blood sugar regulation or liver enzymes in people with type 2 diabetes.[1]

High Blood Pressure

Although there have been many animal studies, especially those with rats,  showing vinegar’s antihypertensive effects, research on human response does not yet support this finding.[2]

High Blood Sugar and Weight Loss

Findings with respect to blood sugar control and weight loss have been mixed.  Some studies have found no effect [3], while others have found clinically significant effects [4].  Consuming vinegar might be helpful for some people but it should not be solely relied upon for weight management or treatment of any kind of diabetes until larger controlled studies demonstrate.

Resistance to Infections and Modulation of Immune Function

Use of the vinegar to treat infection dates back to Hippocrates in 400 BC.  Various studies have demonstrated the ability of vinegar to inhibit the growth of many types of infectious organisms, and some studies show it can be an effective treatment for mild infections, including ear infections. [5]  There is some limited evidence that vinegars could modulate immune response in allergies by altering the proteins that trigger the hypersensitivity. [6]

As popular as apple cider vinegar is for its palatability, all kinds of vinegars have health-promoting properties.  Vinegar’s use as a home remedy does have some scientific support, but, as the case with many things, the support is equivocal and is strongest in respect to lowering cholesterol and blood sugar.  While vinegar consumed as a food with meals can contribute to better health, caution should be used with supplemental vinegar, as it can be a causative factor in corrosive injury [7] and osteoporosis [8].

References

[1] A double-blinded, randomized, placebo-controlled study evaluating the impact of dates vinegar consumption on blood biochemical and hematological parameters in patients with type 2 diabetes, 2018

[2] Functional Properties of Vinegar, 2014

[3] A double-blinded, randomized, placebo-controlled study evaluating the impact of dates vinegar consumption on blood biochemical and hematological parameters in patients with type 2 diabetes, 2018

[4] Potential Uses of Vinegar as a Medicine and Related in vivo Mechanisms, 2017

[5] Vinegar Functions on Health: Constituents, Sources, and Formation Mechanisms, 2016

[6] EFFECT OF VINEGAR TREATMENT ON ALLERGENICITY OF Macrobrachium rosenbergii, 2018

[7] Vinegar: Medicinal Uses and Antiglycemic Effect, 2006;  Acute Oral Acetic Acid Intoxication: A Case Report, 2009

[8] Hypokalemia, Hyperreninemia and Osteoporosis in a Patient Ingesting Large Amounts of Cider Vinegar, 1998

Doubled Life-Span: The Value of Public Health

jmckenziend

Public health beats evolution for the extension of human life-spans.

Why Are You Not Dead Yet? is an insightful look at the things that have contributed to the lengthening of life over the past 150 years. Back then, the average lifespan was 35 to 40 years.  Now, we live approximately twice as long.  

While medical advances have contributed to our collective longevity, the most significant leaps forward have come about because of simple improvements in things we consider to be basic:

  • access to clean water
  • improved personal hygiene
  • heightened awareness of the importance of nutrition and the advent of food fortification
  • improved hygienic standards for public areas including
  • sewage processing
  • aseptic practices in hospitals and clinics
  • food handling practices
  • infectious disease control processes including
  • the development of quarantine practices
  • vaccines

All of these advances are now the focus of the area of healthcare known as public health.  Public health agencies throughout North America are responsible for monitoring water quality, sewage treatment standards, cleanliness in the hospitality industry, infection outbreaks, quarantines and vaccination programs.

In spite of the fact that these “basics” have been so critical to the increase in longevity and reduction in suffering throughout Canada and the United States, public health programs are constantly targeted for cutbacks.  They aren’t glamorous like hospitals; their results are almost invisible because you don’t “see” prevention when it’s working.

Health programs in developing countries focus a lot on putting the infrastructure in place to support public health.  It’s ironic that in developed countries we allow our infrastructure to languish.  The water-safety disaster that was Walkerton has not deterred our governments from continuing to make cut-backs.  If we want to continue to enjoy the longevity legacy brought about by these advances, we all need to shake off our complacency and support preventive healthcare.

Are cell phones a health hazard?

jmckenziend

There are situations in which cell phones can pose a hazard to your health.

Most of these health problems come about because of inattention caused by cell phone use contributing to accidents, or from repetitive strain conditions, such as “tech neck“. Concerns about possible harm due to exposure to electromagnetic fields have also been raised.

Is there any health hazard caused by sleeping with your phone near head?

Apart from discomfort if you lie on it, or disrupted sleep if it rings, no, at least as far as is known right now. Concerns about the possible effects of electomagnetic fields have not been substantiated conclusively through research so far.

That said, there is a growing body of research suggesting electromagnetic exposure from a variety of sources is a contributor to the development of some illnesses, including cancer, and the World Health Organization has issued a fact sheet advising people that there is a basis for concern which is being more rigorously investigated.

These scientific papers provide more information: