Why High-Protein Diets May Be Linked To Cancer Risk

Alice G. Walton

Despite the popularity of protein-rich diets like Atkins and Paleo, new research suggests that it may be wise to steer the opposite way, especially when it comes to cancer risk. In the new study, middle-aged people who ate protein-heavy diets had a markedly increased risk of dying from cancer compared to their low-protein counterparts. But, as always, there are caveats: Protein from animal sources – meat and dairy – was what largely produced the risk, whereas plant-derived proteins seemed to be “safer.” And the rules seem to be different for people over the age of 65.

So what are we to do?

“There’s a misconception that because we all eat, understanding nutrition is simple,” said study author Valter Longo, director of theLongevity Institute at the University of Southern California. “But the question is not whether a certain diet allows you to do well for three days, but can it help you survive to be 100?”

In the new study, the team followed over 6,300 adults over the age of 50, to see what effect high-, medium-, and low-protein diets had on longevity. A high-protein diet was defined as 20% of one’s daily calories coming from protein, a moderate-protein diet is made up of 10-19% calories from protein, and a low-protein diet consists of less than 10% protein. People in the study ate, on average, 16% protein, with two-thirds coming from animal sources – pretty typical of an American diet, the authors say.

The findings were intriguing: People from ages 50-65 who ate high-protein diets were four times more likely to die of cancer – this is in the ballpark of smoking risk, say the authors – compared to people who ate low-protein diets. Even those who ate moderate-protein diets were three times as likely to die from cancer. And people who ate high-protein diets were 75% more likely to die from any cause, including three times as likely to die from diabetes. The team calculated that reducing protein intake from moderate to low would reduce the risk of death by 21%.

Interestingly, when the source of the protein was taken into consideration, things changed a bit. When animal-derived sources taken out of the mix, the mortality risk was significantly reduced: In other words, plant-based protein did not seem to present the same kind of problem as protein from animal sources.

“The majority of Americans are eating about twice as much proteins as they should, and it seems that the best change would be to lower the daily intake of all proteins but especially animal-derived proteins,” said Longo. “But don’t get extreme in cutting out protein; you can go from protected to malnourished very quickly.”

Why the protein-cancer connection? Protein intake influences the levels of the growth hormone IGF-I, which not only affects the growth of healthy cells, but can also encourage cancer cell growth. In fact, in the current study, the team found that for every 10 ng/ml increase in IGF-I, people who ate high-protein diets were 9% more likely to die from cancer than those on a low-protein diet.

This growth hormone mechanism seems to be the reason that calorie-restricted diets have been shown to increase longevity in certain species, including, possibly, humans.

But again, there are more caveats. IGF-I levels decline over the years, especially after age 65, which is part of the reason that people lose muscle tone and become frailer with age. And the current study bore this out, too: When the team looked at people above the age of 65, people who ate more protein had a reduced risk of death.

The protein issue is therefore complex, and will require some more research.

But the recommendations arising from the current study, says Longo, line up with those from the World Health Organization and the Institute of Medicine. Longo tells me that generally people should stick with “plant based proteins and/or stay as close as possible to 0.36 grams of protein per pound of body weight per day. This is about 54 grams of protein per day for a 150-pound person… However, going lower than that can be detrimental.”

So, it may be wise to watch your protein intake, at least in middle age. And at any age, eating a plant-based diet is probably smart, as study after study shows the near-indisputable health benefits of doing so.

“Almost everyone is going to have a cancer cell or pre-cancer cell in them at some point,” says Longo. “The question is: Does it progress? Turns out one of the major factors in determining if it does is protein intake.”

http://www.forbes.com/sites/alicegwalton/2014/03/04/the-protein-puzzle-meat-and-dairy-may-significantly-increase-cancer-risk/

Omega-3 Fatty Acids In Fish Might Protect The Aging Brain

Alice G Walton

Adding to our diets more of the omega-3 fatty acids in fish (or fish oil supplements) has been controversial  in recent years, but a newstudy adds some interesting neurological evidence to their effectiveness. Cognitive decline is a too-common side effect of aging, and Alzheimer’s disease is unnervingly prevalent. So it’s nice to feel like we’re doing something to reduce the odds. Eating fatty fish regularly might be one way to this, and so might taking fish oil supplements – but it depends on the kind.

A team at the University of South Dakota looked at 1,100 postmenopausal women who’d taken part in the Women’s Health Initiative Memory Study. The levels of the fatty acids DHA and EPA, found in fatty fish, were measured in their red blood cells, and the volume in different areas of their brains, as well as total brain volume, were measured via MRI at the end of the eight-year study.

It turned out that women who had the highest levels of the fatty acids in their red blood cells had greater overall brain volume than women with the lowest. They also had greater volume in the hippocampus – about 2.7% greater – than women with the lowest levels. The hippocampus is the brain area that’s thought to be the seat of learning and memory, and the one most affected by Alzheimer’s disease.

What are these fats doing in the brain? “It’s likely that fish oil doesn’t increase brain volume, but prevents brain shrinkage with age,” study author James Pottala tells me. “This could be due to several mechanisms. The brain metabolizes DHA into several anti-inflammatory compounds that could help prevent cell death. Also, DHA is concentrated in nerve cell membranes, so if a sufficient amount is not available in the blood for replenishment then it makes sense that the amount of brain matter would decline over time.”

He adds that consuming higher levels of omega-3 fatty acids could be the equivalent to two extra years of brain health. For people who don’t consume much fish, supplements might be necessary. This is because the body is very poor at converting the omega-3s found in plant sources (namely ALA) to the heart- and brain-healthy DHA and EPA. Therefore, says Pottala says, “most organizations recommend that all adults should eat non-fried ‘oily’ fish (e.g. salmon, herring, tuna, sardines, etc.) at least twice a week,” or taking high-quality fish oil supplements.

Unfortunately, not all supplements are created equal, as another study has just reported (see below for a nice graphic of the top 10 brands in both quality and value). On average, supplements contained about 14% less DHA than indicated on the label, but there was huge variation across brands. 

While there’s no failsafe way to protect the brain against disease, eating a healthy diet full of antioxidants and essential nutrients, is one way to help reduce the risk. Always talk to your doctor about adding supplements to your diet.

http://www.forbes.com/sites/alicegwalton/2014/01/22/could-fish-oil-protect-the-aging-brain/

The Amazing Benefits of Hemp Seeds (Infographic)

Hemp seeds are one of the most nutritionally complete foods in the world. This infographic explains why and what it is good for…


http://tv.greenmedinfo.com/amazing-benefits-hemp-seeds-infographic/

Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress

By ALLISON AUBREY

Eat more when you're stressed? You're not alone. More than a third of the participants in a national survey conducted by NPR, the Robert Wood Johnson Foundation and the Harvard School of Public Health said they change their diets during stressful times.

And many of us are quick to turn to either sugary foods or highly refined carbohydrates such as bagels or white pasta when the stress hits.

Stress-Busting Foods

• Eggs
• Dark, leafy greens like kale or Swiss chard
• Pumpkin seeds
• Fish rich in omega-3 fatty acids, like sardines, salmon or canned tuna
• Flaxseed
• Dark chocolate

"There can be a bit of a vicious cycle," says David Ludwig, a professor of pediatrics and nutrition at Harvard University and a researcher at Boston Children's Hospital. "When we feel stressed we seek foods that are going to comfort us immediately, but often times those foods lead to surges and crashes in hormones and blood sugar that increase our susceptibility to new stresses."

Now, of course, we can't control lots of the events and circumstances that lead to stress. But, Ludwig says, "our body chemistry can very much affect how that stress gets to us."

He points to a study he and some colleagues published in the journalPediatrics several years back.

They gave teenage boys different types of breakfast meals. One included protein-rich eggs, while another meal included high-fiber, steel-cut oats. A third meal of instant oatmeal was highest on the glycemic index, a measure of how quickly sugar is absorbed and how soon a food is likely to make you hungry again.

"After the highly refined instant oatmeal, blood sugar soared but then crashed a few hours later," Ludwig says. "And when that happened the [stress] hormone adrenaline, or epinephrine, surged to very high levels."

Ludwig says the links between food and mood are complex. And just as there are individual differences in susceptibility to diseases, there are differences in response to food, too. Not all of us are equally sensitive to foods like instant oatmeal, high on the glycemic index.

Given what we know about how different foods affect the risk of cardiovascular disease and Type 2 diabetes, "why should it be so surprising that the nature of the foods we eat can also affect our emotional and mental well-being?" Ludwig says.

So, if eating lots of refined carbs and sugar may exacerbate our responses to stress, are there other types of food that make us more resilient? Researcher Joe Hibbeln of the National Institutes of Health believes the answer is yes.

"I think there's a very strong connection between what you eat and your mood," Hibbeln says.

He has spent the past two decades investigating links between the omega-3 fatty acids found in fish and emotional health.

"One of the most basic ways that omega-3s help to regulate mood is by quieting down the [body's] response to inflammation," Hibbeln says.

When you get walloped by something, whether it's a virus or an emotional stressor, you want to bounce back as quickly as possible, he notes.

"You can either be good at weathering stress or you can be brittle. And omega-3s make your stress system more flexible," Hibbeln says. He points to studies showing that omega-3s can help protect neurons against the damage that can be done by chronic stress.

He also points to clinical trials that have found that omega-3s may help control depressive symptoms. And a study of schoolchildren in England linked omega-3s to more pro-social behavior.

Hibbeln knows that some people shy away from fish due to the cost, so he points to affordable options such as canned light tuna and sardines, which are good sources of omega-3s. There are also plant-based sources of omega-3s, such as flaxseed and chia seeds.

Now, clearly, omega-3s aren't the only food that's good for our emotional health.

Drew Ramsey, a psychiatrist at Columbia University and author of The Happiness Diet, says a nutrient-rich diet is best for beating stress.

He points to his favorite stress-busting breakfast: scrambled eggs mixed with kale (or other greens) and topped with pumpkin seeds.

With this meal, you're covering all your bases, Ramsey says. The eggs are a good source of B vitamins and protein, which can be more satiating than a carb-based breakfast. The greens are incredibly nutrient-dense, and are a good source of vitamin A, vitamin K and potassium.

And the pumpkin seeds are a good source of magnesium — which is thought to play a role in fending off anxiety — and zinc, which may help boost the immune system.

For dessert, go for dark chocolate, which can have "an acute affect on mood," Ramsey says. He points to a study that found cocoa flavanols can help boost mood and sustain clear thinking among adults who are engaged in intense mental efforts — like students cramming, or journalists on deadline.

In addition, dark chocolate has been shown to improve vascular health by increasing blood flow and reducing inflammation.

The bottom line? The foods we choose can't magic away stress. But Ramsey says he believes "there is a very, very strong connection between food and mood."

http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress

The Worst Nutrition Advice in History? Here's the Top 5 Contenders

Kris Gunnars

Nutrition history is riddled with nonsense.

People have been advised to do all sorts of strange things that challenge common sense.

Some of these things are not only useless, but potentially harmful.

The worst part… a lot of this misguided advice is still being pushed.

Here are the top 5 contenders for the worst diet advice in history.

1. Throw Away The Egg Yolks, The Most Nutritious Part of The Egg

Eggs are among the most nutritious foods on the planet.

Just think about it… the nutrients in a whole egg contain all the building blocks needed to turn a single fertilized cell into an entire baby chicken.

There’s only one problem… the yolks also happen to be high in cholesterol.

Because egg yolks are high in cholesterol, people believed that they would raise cholesterol in the blood. For this reason, mainstream nutrition professionals often recommend that we limit our egg consumption to 2-6 whole eggs per week.

However, most of them say we can eat more eggs than that… as long as we make sure to throw away the yolks.

This is pretty much the worst thing you could do, because the yolks contain almost all the nutrients. The whites are mostly just protein.

Many studies have looked at whole egg consumption and blood cholesterol… in 70% of people, eggs have no effect on cholesterol levels (1).

In the other 30% (termed hyper-responders), egg yolks raise HDL (the good) cholesterol and turn the LDL particles into the large, fluffy kind… which is not harmful (2, 3, 4).

In fact, many studies, some of which included hundreds of thousands of people, have looked at whole egg consumption and the risk of heart disease in healthy people and found no association between the two (5, 6, 7).

Additionally, let’s not forget that eggs have many amazing benefits.

• They’re loaded with high quality protein, healthy fats, vitamins, minerals and antioxidants… almost every nutrient your body needs (8).
• They’re very high in choline, a brain nutrient that 90% of people don’t get enough of (9).
• They contain Lutein and Zeaxanthin, powerful antioxidants that are highly protective for the eyes, lowering the risk of various eye diseases (10, 11, 12).

Eggs are also among the most weight loss friendly foods you can eat. Replacing a grain-based breakfast with eggs can increase fullness and make you eat less, helping you lose weight (13, 14).

To top it all off, eggs are cheap, easily prepared and taste amazing.

Really… whole eggs are pretty much nature’s perfect food. Throwing away the yolk is the absolute worst thing you could do.

Bottom Line: Egg yolks are among the most nutritious foods on the planet. The cholesterol in them doesn’t raise the bad cholesterol in the blood, or increase the risk of heart disease.

2. Everyone Should Eat a Low-Fat, High-Carb Diet… Even Diabetics

The universal advice to eat a low-fat diet was never based on good science.

It was originally based on a few poorly conducted observational studies, animal experiments and misguided political decisions.

Even though there was no evidence that saturated fat caused heart disease at the time (and still isn’t), some scientists were convinced that it was harmful and that a low-fat diet would prevent heart disease.

This has been the official position of the governments and mainstream health organizations around the world for decades. At the same time, rates of obesity and type 2 diabetes have skyrocketed.

Since then… many massive studies have been conducted on the low-fat diet.

The biggest and most expensive diet study in history, The Women’s Health Initiative, randomized 48,835 women into groups… one ate a low-fat diet, the other group continued eating the standard Western diet.

After 7.5-8 years, there was only a 0.4 kg (1 pound!) difference in weight and there was no reduction in heart disease or cancer (15, 16, 17, 18).

Many other studies have led to the same conclusion… the diet that is still being recommended by the mainstream simply does not work (19, 20).

The truth is, the low-fat diet is a miserable failure. Almost every time it is pitted against another type of diet in a study, it loses (21, 22).

Even diabetics have been advised to follow this type of diet… the “carb up and shoot up” strategy that benefits no one but the drug companies.

It is a simple biochemical fact that carbs raise blood sugar. This keeps the diabetic patients dependant on blood sugar lowering drugs (23).

Although low-fat diets may be okay for healthy people, they are a complete disaster for people with obesity, metabolic syndrome and type 2 diabetes.

In fact, several studies show that low-fat diets can adversely affect some of the key risk factors for metabolic syndrome and heart disease. They can raise triglycerides, lower HDL and increase small, dense LDL particles (24, 25, 26, 27, 28, 29).

It is time for the mainstream to retire the ridiculous low-fat fad and apologize for all the terrible damage it has done over the decades.

Bottom Line: The low-fat diet is a miserable failure. It has failed in every major study, yet is still being recommended by governments and nutrition organizations all over the world.

3. A Calorie is a Calorie… Food Quality is Less Important

The excessive focus on calories is one of the biggest mistakes in the history of nutrition.

It is the myth that it is the caloric value of foods that matters most, not the foods that the calories are coming from.

The truth is… calories are important, but that doesn’t mean we need to count them or even be consciously aware of them. Humans were the healthiest and leanest way before they knew that calories existed.

It’s important to realize that different foods have different effects on the hormones and brain centers that control what, when and how much we eat… as well as the number of calories we burn (30, 31).

Here are two examples of why a calorie is NOT a calorie:

• Protein: Eating a high protein diet can boost metabolism by 80-100 calories per day and significantly reduce appetite and cravings. Protein calories have a different effect than carb or fat calories (32, 33, 34).
• Satiety: Many studies show that different foods have varying effects on feelings of fullness. You need much fewer calories to feel full from eggs or boiled potatoes, compared to donuts or ice cream (35).

There are many more examples of foods and macronutrients having vastly different effects on hunger and hormones.

The myth that calories are all that matters for weight (and health) is completely wrong.

Bottom Line: The idea that calories are more important than food quality is a huge mistake. Different foods directly affect the hormones and brain centers that control our eating habits.

4. Use Polyunsaturated Vegetable Oils For Cooking

We are commonly advised to consume seed- and vegetable oils that are high in polyunsaturated fats.

These oils, including soybean, corn, canola and cottonseed oils, have been shown in some studies to lower cholesterol levels.

However… if something lowers cholesterol, it doesn’t necessarily mean that it will prevent heart disease itself.

Cholesterol is a risk factor, but it’s the hard end points (like heart attacks and death) that really matter.

There are actually a number of studies showing that despite lowering cholesterol, these oils can increase the risk of heart disease (36, 37).

Additionally, these oils are harmful for a number of other reasons.

They’re loaded with polyunsaturated fats… but most of them are Omega-6s.

Humans need to eat Omega-6 and Omega-3 fatty acids in a certain balance, which is currently way off because people are eating so much of these oils (38).

Eating a diet high Omega-6s and low in Omega-3s can contribute to inflammation in the body, but inflammation is one of the key drivers of almost every chronic, Western disease (39, 40).

These fatty acids also get incorporated into cell membranes, but polyunsaturated fats can react with oxygen and start free radical chain reactions in the cell membranes, which can damage important molecules like proteins or DNA (41, 42).

Additionally… what most people don’t realize is that due to the way these oils are processed (which involves high heat and the toxic solvent hexane), they are loaded with trans fats.

In fact, a study on canola and soybean oils sold in the U.S. found that 0.56 to 4.2% of the fatty acids in them were trans fats (43)!

Many so-called “experts” are actually telling people to cook with these oils… which is a terrible idea because polyunsaturated fats are sensitive to heat and damage very easily (44).

Bottom Line: People have been advised to consume oils that are loaded with Omega-6 fatty acids and trans fats. These oils are very harmful, yet still being recommended by many mainstream nutrition professionals.

5. Replace Natural Butter With Processed, Trans Fat Laden Margarine

Mainstream nutrition has gotten many things wrong.

However… the horrible advice to replace natural butter with processed margarine may be the worst.

Seriously… just look at the ingredients list for margarine.

This stuff isn’t food, it’s a combination of chemicals that looks and tastes like food.

Margarine, not surprisingly, increases heart disease risk compared to butter (45).

The same can be said about vegetable oils… multiple studies show that they contribute to heart disease and kill people (46, 47).

The studies say that these processed fats and oils increase heart disease risk, so it makes sense that we should avoid them if we don’t want to get heart disease.

It’s a no-brainer, right?

Well, apparently not… the mainstream nutrition organizations are still telling us to eat them, even though these studies have been out for many years.

They just don’t get it. When we replace traditional foods like butter and meat with processed pseudo-foods, we become fat and sick.

How many doctors, nutritionists, PhDs and decades of work does it take to figure that out?

http://eatlocalgrown.com/article/12863-the-worst-nutrition-advice-in-history-here-s-top-5-contenders.html?c=cure