Healthy Lifestyle

Animal vs. Plant Protein

Some writers claim that protein is protein, be it animal or plant, except for the way that animals are treated. How do you respond to this?

We have information that the primary difference between animal and plant proteins is their amino acid profiles and it is those profiles that direct the rates at which the absorbed amino acids are put to use within the body. Animal based proteins, of course, are much more similar to our proteins, thus are used more readily and rapidly than plant proteins. That is, ‘substrate’ amino acids derived from animal based proteins are more readily available for our own protein synthesizing reactions which allows them to operate at full tilt. Plant proteins are somewhat compromised by their limitation of one or more amino acids. When we restore the relatively deficient amino acid in a plant protein, we get a response rate equivalent to animal [...]

Muscling Out the Meat Myth

It’s my guess that there’s hardly another myth in nutrition so insidious yet so intractable as that which encourages us to believe that consuming lots of high-quality protein

– basically the stuff of animal-based foods – makes for fitness, bigness, and strength of body. Rooted in antiquity, this myth began to sprout in the minds of men (especially men, it seems) long before protein was identified and named.

The myth took root in the belief that we could get our strength, our agility, and our ability to soar to unimaginable heights if only we consumed the flesh and bodies of animals. Much later, in the early nineteenth century, when scientists identified protein as being more or less equivalent to the flesh of the animals they worshipped, it was heralded as the treasured nutrient. In the words of the famous chemist Justis von Liebig, it was none other than the very [...]

What’s For Lunch?

The latest version of the Dietary Guidelines for Americans was recently published by the United States Department of Agriculture (USDA) and, except for some minor adjustments in format and design, and the addition of two new guidelines to show that the panel was doing some work, little if anything was accomplished. The guidelines are supposed to bring us up to date on what we ought to be eating. The new guidelines encourage regular physical activity and practicing food safety.

Revised every five years to reflect the latest in scientific evidence, the report sounds reasonable enough. Mainly, it infers better health if we eat more vegetables, fruits and whole grain foods, achieve and maintain a healthy weight, do regular physical activity, avoid consuming excesses of sugar, sodium and alcohol while reducing our average fat intake from its present 35% of energy consumption to 30% or less.

Although this report may be [...]

Casein Consumption

Question

I have been a eating “mostly-vegan” diet for several years now. I do not consume milk, cheese, meat, or whole eggs. I am not strict vegan because occasionally I eat egg whites, fat-free yogurt, or soy based “meat products” and cheese containing casein. I recently read The China Study and was completely astounded with how detrimental casein is to the human body. Is the amount of casein in these products considered relatively “safe” for moderate consumption (a few times per week)?

The main story line of the book relates the sequence of experimental research studies with which my current ideas about nutrition emerged. I began by doing very traditional research, by focusing on a relatively specific objective, or hypothesis. Namely, does casein–when fed to rats–encourage the growth of experimental tumors and, if so, how does it work? This is traditional research strategy.

First, we confirmed that casein does [...]

Dietary Fat is Only Partly Where It’s At

The breast cancer/dietary fat relationship, once a key point in getting American women to switch their eating habits, has now been seriously challenged.

A prominent Harvard study of nearly 90,000 American nurses, backed up by somewhat similar studies from other laboratories, has shown no relationship between the risk of breast cancer and the amount of fat we eat.

While it may be tempting for many women to ease off their diet regimes, the relationship between dietary fat and cancer should not be idly dismissed. The problem is that the Harvard study, although well executed, is very narrowly focused, leaving many women understandably confused. A clue to alleviating this confusion may be found when the Harvard data are compared with our findings from rural China. Contrary to Harvard’s conclusions, we found a significant association between dietary fat and breast cancer.

Harvard Study vs. China Project

The Harvard study compared nurses who ate “low-fat” [...]

Protein

Answer to a Reader’s Question:

Many people are rightfully confused about the various ways that protein recommendations are established, and fail to know the main factors that have caused the confusion. Understanding the protein recommendations requires an understanding of the history of protein research and the serious bias that crept into the science over the years. From the beginning, there was a very strong bias that has emphasized the health importance of protein and this almost always meant animal-based protein. This bias arose even though the research results clearly showed in many cases that it SHOULD NOT be emphasized. Nonetheless nutrition researchers still emphasized higher consumption of protein because it was the “sign of civilization itself” as was said in the early 1900s and, further, that those who did not consume these generous amounts of protein (i.e., meat) were “of an effeminate nature”!

Researchers continually pushed the protein idea and [...]