The CRAN Archives -- March 1998
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From: Doug Skrecky
To: cran@listservice.net
Subject: (fwd) Your Expensive Urine--- Ahem
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From: sbharris@ix.netcom.com(Steven B. Harris)
Newsgroups: sci.life-extension,sci.med.nutrition,misc.health.alternative,sci.med,sci.med.pharmacy
A trial published in the Lancet several years ago called the
Cambridge Heart Antioxidant Supplement (CHAOS) trial showed that
megadose vitamin E was about as effective as aspirin at
preventing a heart attack in subjects at special risk for one.
At that time there was very little comment on the fact that this,
and earlier results on vitamin E and peripheral vascular disease,
as well as one monkey experiment proving pathologically vitamin
E's interference with diet induced atherogenesis, had all gone a
long way toward vindicating the Shute brothers (Canadian
physicians who had claimed that vitamin E was good for heart
disease), and many others whom the FDA had been calling quacks
for years. Wups. Very occasionally the government is wrong.
Hey, it happens.
But we were assured that vitamin E was a fluke. If you took
those devil vitamins from the quacks, so said Dr. Victor Herbert,
you could be sure at least the water soluble vitamins were just
giving you expensive urine. Nothing more.
But then came the annoying evidence regarding homocysteine as
a risk factor for coronary disease, and also the fact that
homocysteine levels are lowered by supplements of folate and B6.
And there were some very odd monkey studies showing regression of
atherosclerosis with B6 supplementation also. Did it happen with
humans?
So far, all we have is epidemiology, but it's epidemiology
that all points in one direction. Just this month come two
studies, one published in Feb 10, 98 _Circulation_, the other in
The Feb 4 _Journal of the Canadian Medical Association._ The
latter study looks at the 80,000 woman enrolled in the Nurse's
Health Study, who have been followed prospectively for more than
15 years. The study found that for every 200 ug of folate
consumed, a woman's heart disease risk fell by 11%, and for every
2 mg increase in B6, it fell by 17%-- in both cases controlling
for all other known risks. The study estimated that the risk for
women getting at least twice the RDA of both vitamins, with or
without supplements, was less than half that of women getting the
RDA (who are rare enough without supplements).
A second, this time multinational, study (the European
Concerted Action Project) reported in Circulation (97: 437-43,
1998) found that men and women not getting the RDA of B6 had
almost twice the stroke and heart disease risk of those getting
RDA levels (this was a case control study, with 750 people with
diseases compared with 800 matched controls). Interestingly the
increased risk was partly independent of homocysteine levels,
suggesting an independent role for B6 in protection from stroke
and heart attack (possibly an antithrombotic one, suggests this
article).
All of this was both good and bad news for the FDA, which for
15 years had fought the idea of supplementing diets with folate
for purposes of prevention of birth defects, right up until the
time it decided to mandate the addition of folate to flour
products, which began on Jan. 1 of this year. Zo now you haff no
choize. You vill eat ziss folate supplement, UNT you vill like
it. But people who sell B6 pills are still vitamin huckster
quacks. Or will be, until B6 also becomes a flour fortification
vitamin in the future. And maybe even after. Vitamins in pills,
bad. Quack, quack. Vitamins removed in processing, and then
re-added to foods by food industry, good. Got it? Never mind
your expensive urine. That only confuses things.
Steve Harris, M.D.
>From owner-cran@ListService.net Thu Mar 5 09:59:40 1998
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Date: Thu, 5 Mar 1998 11:57:18 -0500 (EST)
From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Appetite versus Hunger -- Manipulating the Drive to Eat
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My greatest difficulty in practicing CRAN is not with hunger, but
with appetite. I can do a fairly good job of avoiding eating despite
hunger pangs, but I find I have a great deal of difficulty ceasing to eat
once I have started. One way of dealing with this has been by weighing and
rationing the amount of food I eat. Another way might be to eat very
infrequently. I have not done this, however, because of my desire to take
nutritional supplements with food and my desire to take those supplements
3 times daily (8am, 4pm, midnight).
One thing I have noticed about appetite -- or, at least, my appetite
under the normal circumstance of usually being somewhat hungry or having a
desire to eat -- is that almost anything I eat piques my appetite for more
of what I have just eaten. Knowing this, I try to force myself to eat
things like cabbage & cucumber when I am giving-in to the desire to eat.
Although I often would prefer to be eating something other than these very
low-calorie foods, once I begin eating them, my appetite re-focuses toward
eating more of the same. I think this has been an effective technique in
reducing my overall calorie intake.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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Date: Thu, 5 Mar 1998 12:05:44 -0500 (EST)
From: Ben Best
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cc: Ben Best
Subject: Fat -- simple conclusions from complex epidemiological studies
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An important part of my practice of CRAN has been keeping my total
fat intake to less than 10% of my total calories. I have just been
studying two articles on the issue of dietary fat in the NEW ENGLAND
JOURNAL OF MEDICINE which, together, go a long way toward explaining the
issues of the complex subject of dietary fat. One is the massive (80,082
women, 14-year) Nurses' Health Study review of dietary fat
[NEJM 337(21):1491-1499 (1997)]. The other is a clinical debate on the benefits
of a diet relatively low in fat and high in carbohydrate
[NEJM 337(8):562-567 (1997)].
I found the effort to account for confounding factors in the Nurses'
Health Study to be particularly interesting. Four categories of fats were
studied: (1) saturated fat (2) mono-saturated fat (3) poly-unsaturated
fat and (4) trans unsaturated fat. Levels of intake for all four types
were divided into 3 categories of: (1) lowest (2) intermediate
(3) highest.
For all categories of fat, fat intake was inversely related to
vigorous exercise. This is probably due to the psychological phenomenon of
people who exercise eating more fruits, vegetables, grains & legumes as
part of a healthy lifestyle. Fat intake was also inversely related to
Vitamin E supplementation for all categories of fat except
poly-unsaturated fat (for which there was no correlation between fat
intake and supplementation). Again, this probably indicates the healthy
lifestyle psychology of taking Vitamin E along with eating less fatty
foods -- and substituting polyunsaturated fats for saturated fats.
Fat intake also varied inversely with alcohol intake for all
categories of fat. This is *not* an indicator of a healthy lifestyle. More
likely, it indicates a homeostatic reduction in calories from fat to
compensate for increased calories from alcohol. This may explain the
"French Paradox" of low incidence of coronary heart disease in France if
high alcohol consumption mean fewer fats are being ingested. However, I
don't drink alcohol and I think there are better alternatives to
fat-calories than alcohol-calories. (The Honolulu Heart Study found a
direct correlation between incidence of stroke and all levels of alcohol
consumption -- in contrast to other studies which showed benefit to
"moderate" alcohol consumption. There are probably many confounding
factors in these epidemiological studies which have yet to be defined.
Often, I find that the category of "non-drinker" includes former
alcoholics -- which creates a bias for the advantages of "moderate
drinking".)
Fat intake varied directly with smoking for all categories of fat
except poly-unsaturated fat. This makes some sense from the "healthy
lifestyle" point of view, since smokers would be less health conscious and
less likely to be concerned about eating fatty foods -- or substituting
poly-unsaturated fats for saturated fats. But since smokers are
notoriously lean, it surprises me that they consume more fat. Adjusting
for smoking proved to be crucial for the Nurses' Health Study. Without
adjustment, total fat intake would be significantly associated with
increased incidence of coronary heart disease. But adjusting for smoking,
there is virtually no association between total fat intake and CHD.
CHD relative risk for each increase of 5% relative calories for each
kind of fat is 1.17, 0.81 and 0.62 for saturated, mono-unsaturated and
poly-unsaturated fat, respectively. This would seem to indicate that the
less the saturation of the fat, the better for preventing coronary heart
disease. But in the discussion section of the Nurses' Health Study paper
it is noted that total mortality varies inversely with mono-unsaturated
fat consumption.
In the clinical debate paper the association between poly-unsaturated
fats & cancer from animal studies is noted, and a recommendation is made
to substitute mono-unsaturated for poly-unsaturated fats. Human
epidemiological studies (as I interpret the paper's description) indicate
the greatest risk for colon cancer may be from red meat, rather than from
total fat. The risk factor for prostate cancer is associated with animal
fat rather than total fat. I suspect that there may be many confounding
factors involved in these observations which have yet to be elucidated.
(No mention is ever made of the higher pesticide/industrial toxin content
of animal fats.)
Although the Nurses' Health Study would indicate no benefit for
coronary heart disease by substituting carbohydrates for fat, the clinical
debate shed a lot more light on this question. It was noted that dietary
fat intake has dropped since 1976 while obesity has increased by
one-third. This doesn't surprise me too much insofar as most of the "low
fat" foods I see in stores are loaded with sugar. For me, a low-fat diet
means a diet in which most calories come from protein or the complex
carbohydrates of vegetables (not even the complex carbohydrates of
"starchy foods" -- I avoid pasta and ration bread).
The strongest anti-carbohydrate argument I see in the debate is that
low fat/high carbohydrate diets lower HDL cholesterol along with lowering
LDL cholesterol -- whether the carbohydrate is sugar or starch (complex
carbohydrate). Such a diet also reduces the intake of dietary Vitamin E.
Vitamin E (including gamma-tocopherol) can be gotten from supplements
without the need to eat fat. The debate paper also mentions the fact that
epidemiological studies of Chinese has shown that for people who are lean
and active, HDL cholesterol is not lowered.
I have ample reason to believe that my < 10% fat intake and my
practice of CRAN have dramatically improved my HDL/LDL ratio. Although my
level of exercise has not changed in 10 years (I do vigorous exercise
about 3 times weekly -- and exercise increases HDL cholesterol), from my
1993 physical exam to my 1997 exam my weight dropped from 150 to 112
pounds while my LDL cholesterol dropped from 2.41 to 1.31 mmol/Litre and
my HDL cholesterol rose from 1.20 to 1.52 mmol/L.
My overall conclusion is that a very low fat intake in the context of
a low-calorie diet, exercise and good supplements is a very effective
strategy for reducing the risk of death due to heart disease, cancer and
"aging".
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Thu Mar 5 16:07:34 1998
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From: "Phil Harris"
To: "Caloric Restriction with Adequate Nutrition Listserver"
Subject: Re: Fat -- simple conclusions from complex epidemiological studies
Date: Thu, 5 Mar 1998 22:52:48 -0000
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SNIP
> My overall conclusion is that a very low fat intake in the context of
> a low-calorie diet, exercise and good supplements is a very effective
> strategy for reducing the risk of death due to heart disease, cancer and
> "aging".
>
> --------------------------------------------
> Ben Best (benbest@benbest.com)
> http://www.benbest.com/
A very useful posting. Perhaps your plant product intake will also have
protective effects in its own right. All I can add further is that the
conclusions that you cull from these studies appear very similar to those
appearing from the Cornell China Project, even though most of the Chinese
population(s) have diet and physiology profiles displaced to the 'healthy'
end of our spectrum. (We and they need to worry about different diseases).
Even in the different Chinese context, however, surprisingly small intakes
of animal products still apparently make an unfavourable difference to
cancer incidence, even in a leaner population with otherwise useful
physiological characteristics, such as the lower cholesterol levels, which
in the West you do not usually see unless you are doing CR.
Of course the Chinese are not doing CRAN or even plain CR. Despite low BMI
they average 2800 calories a day. I was surprised by this figure.
Although, apparently, Westerners have cut back calories intake on average
to around 2400 because of less physical work, there is more obesity in our
populations than there used to be.
best wishes
Phil Harris
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From: Tim Freeman
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To: Phil.Harris@dial.pipex.com
CC: CRAN@ListService.net, tim@infoscreen.com
In-reply-to: <199803052307.QAA25728@listservice.net> (Phil.Harris@dial.pipex.com)
Subject: Re: Fat -- simple conclusions from complex epidemiological studies
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>Even in the different Chinese context, however, surprisingly small intakes
>of animal products still apparently make an unfavourable difference to
>cancer incidence, even in a leaner population with otherwise useful
>physiological characteristics, such as the lower cholesterol levels, which
>in the West you do not usually see unless you are doing CR.
How small? Every meal I eat has a small piece of fish, about 100 grams.
--
Tim Freeman
tim@infoscreen.com http://www.infoscreen.com/resume.html
Web-centered Java, Perl, and C++ programming in Silicon Valley or offsite
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Date: Thu, 5 Mar 1998 23:28:17 -0500 (EST)
From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Fat -- simple conclusions from complex epidemiological studies
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On Thu, 5 Mar 1998, Tim Freeman wrote:
> >Even in the different Chinese context, however, surprisingly small intakes
> >of animal products still apparently make an unfavourable difference to
> >cancer incidence, even in a leaner population with otherwise useful
> >physiological characteristics, such as the lower cholesterol levels, which
> >in the West you do not usually see unless you are doing CR.
>
> How small? Every meal I eat has a small piece of fish, about 100 grams.
Fish products are not included in "animal products". Fish oils are
actually often protective against cardiovascular disease because they
are high in omega-3 fatty acids, which lower blood triglycerides. But
the main benefit of omega-3 fatty acids is as a precursor of
prostaglandin, which inhibits platelet aggregation and dilates blood
vessels. Linseed (flaxseed) oil, however, is a richer source of
omega-3 fatty acid (55% linoleic acid) than fish.
There is a downside to omega-3 fatty acids, however. The inhibition
of clotting may be dangerous in leading to excessive bleeding. Omega-3
oils in large doses depress the immune system and have been associated
with scarring of heart muscle in animal studies.
The amount of essential fatty acid (mainly linoleic acid) which
is required in the diet is very small. I periodically take a linseed
oil capsule or other essential fatty acid supplement, and don't much
worry about the matter besides that. My main focus is to reduce fat
intake as much as possible -- to reduce calories. Animal fats, besides
being saturated, are probably higher in pesticides and environmental
organotoxins (like dioxin). The food chain in the ocean probably does
not contain so many pesticides.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Fri Mar 6 03:31:22 1998
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From: "Phil Harris"
To: "Caloric Restriction with Adequate Nutrition Listserver"
Subject: RE- Re: Fat -- simple conclusions from complex epidemiological
Date: Fri, 6 Mar 1998 10:19:07 -0000
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(APOLOGIES to TIM. I did it again and sent to him first by mistake.)
----------
> From: Tim Freeman
> Subject: Re: Fat -- simple conclusions from complex epidemiological
studies
> Date: 06 March 1998 00:51
>
>>Even in the different Chinese context, however, surprisingly small
>>intakes
>>of animal products still apparently make an unfavourable difference to
>> cancer incidence, even in a leaner population with otherwise useful
>> physiological characteristics, such as the lower cholesterol levels,
>>which
>>in the West you do not usually see unless you are doing CR.
>
> How small? Every meal I eat has a small piece of fish, about 100 grams.
> --
> Tim Freeman
My piece was taken from what I have read of T C Campbell's work.
I can only quote snippets from the web site for Campbell and the China
Project. >http:www.mcspotlight.org/media/reports/campbell_china2.html<
There is a 1991 paper as well.
However when one unpacks the reports a little we see changes in development
eg onset of menarch, and changes to mortality from virally caused liver
cancer and other such specifics, which influence the headline figures.
I am not at all sure what your little bit of fish does within your CRAN
context. As I mentioned, though the Chinese have a diet closer to your CR
one and a BMI close to yours, they are certainly not doing CR.
BTW I do not think Campbell is claiming 'plasma cholesterol' is 'causal',
more a matter of being a useful biomarker.
Snippets follow. Hope they are not overlong.
Phil Harris
SNIPPET 1..
"In the final analysis, we have strong evidence from this and other studies
that nutrition becomes the controlling factor in the development of chronic
degenerative diseases," Campbell concludes.
"Even small intakes of animal foods, which simultaneously alter the intake
of countless nutrients and other constituents, is capable of significantly
elevating plasma cholesterol and similar biomarkers, and thereby elevate
the risk of degenerative diseases.
"Mere tinkering with our diets by consumption of a few low-fat foods or
special nutrient supplements, although possibly useful under some
circumstances, will likely only have minimally useful effects and almost
certainly will not be a panacea for disease prevention." Rather, he
stresses, Americans need to shift to a more plant-based diet.
The typical American diet contains 10 times more animal protein (as percent
of calories) than does the typical Chinese diet. The average dietary fat
intake in China is 15 percent of calories compared with 38 to 40 percent in
the United States. The average consumption of dietary fiber is 33 grams a
day in China compared with 10 to 12 grams in the United States.
AND..............SNIPPET 2
Although the biology of the diet and disease relationship is infinitely
complex and is easily misunderstood when interpreted in a reductionism
manner, the main nutritional conclusion from this study is the finding that
the greater the consumption of a variety of good quality plant-based foods,
the lower the risk of those diseases which are commonly found in western
countries (eg., cancers, cardiovascular diseases, diabetes). Based on these
and other data, we hypothesize that 80-90% of all such diseases could be
prevented before about age 90 years.
The optimum lifetime blood cholesterol concentration may be as low as
100-125 mg/dL (compared to an average concentration of about 210 mg/dL in
the US.).
The same dietary factors which increase blood cholesterol concentrations
among Americans (at the much higher ranges) also increase cholesterol at
the lower concentrations of the Chinese; these include, for example,
increased intakes of dietary fat and animal protein and decreased intakes
of dietary fiber and legumes. Moreover, the lower the blood cholesterol,
the lower the risk for various cancers; there is no evidence of a
cholesterol threshold below which further decreases in disease would not
occur. These two facts are quite remarkable, in that they suggest that
almost any consumption of animal-based foods (higher in fat, lower in
fiber) may increase blood cholesterol (among many other biochemical
changes) from a very low level, this to be followed by a significant
increase in the prevalence of the degenerative diseases (many other
analyses of these same data for individual diet-disease relationships
support this interpretation).
Chinese consume more total calories (per unit of body weight), yet have far
less obesity than AMericans, probably accounted for both by greater
physical activity and greater consumption of a low fat, plant-based diet.
chronic infection with hepatitis B virus is a major cause of primary liver
cancer. Together with the highly significant nutritional findings, this
cancer appears to be a viral/nutritional disease, not a viral/chemical
carcinogen disease as previously thought (our data on this question are
more comprehensive than all others combined, thus our conclusion on the
role of nutrition, even though different, is highly relevant). Control of
the prevalence of this disease may be best achieved through immunization of
young children. Prevention of disease progression among individuals who
suffer chronic hepatitis infection may be best achieved through strict
adherence to a low fat, plant based diet.
>From owner-cran@ListService.net Fri Mar 6 08:58:31 1998
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Date: Fri, 6 Mar 1998 10:53:17 -0500 (EST)
From: Ben Best
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Subject: Carbohydrate binges
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My main problem with binging has been with carbohydrates. For someone
else this might mean cookies, but for me it has meant the complex
carbohydrates in cooked grain foods, processed cereals and breads. I have
noticed that there is a whole syndrome to the binging process. It usually
occurs in the evening, often late at night when I am already very tired.
Perhaps my will power is weaker at that time, after a long day, and
usually I will have eaten very little during the day.
It may actually begin with a desire for fruit. I think I am slightly
hypoglycemic after a full day of few calories and on my way home I will
give in to the temptation to get some kiwi or a banana -- the desire
for some fruit-sugar. Bananas are high in tryptophan, so this may reduce
my alertness even more, preparing me for the binge.
Then I would eat some carbohydrate, either cereal (grape-nuts, shredded
wheat 'N bran or even oatmeal) or bread slices (often with cheese). Both
the glucose from carbohydrate and branch-chained amino acids (especially
leucine) increase insulin secretion. Insulin facilitates the transport
of branch-chained amino acids into muscle cells, thereby reducing the
competition tryptophan faces for the large neutral amino acid transporter
that takes it across the blood-brain barrier. Once in the brain,
virtually all tryptophan is converted to serotonin. Serotonin
concentration in the brain is far more sensitive to the effects of
diet than any other monoamine transmitter -- and can be increased up
to 10-fold by dietary supplementation in dietary animals.
The serotonin will make me painfully drowsy, and yet the elevated
insulin will aggrevate my appetite for more carbohydrate. In this
condition, I become like a drunk, whose will to resist drinking more
alcohol has been eroded by alcohol. Therefore, I continue to binge --
feeling sleepier and sleepier and yet more and more intent upon gratifying
my appetite.
In order to deal with this situation, I have resorted to rationing.
The only cereal I permit myself is a mix of wheat bran, oat bran and
FIBRE ONE with unflavored, sugar-free Metamucil (only the FIBRE ONE
has been cooked/processed). I generally eat this during the day, to
prevent hemorrhoids -- despite the fact that it makes me sleepy and
sometimes interferes with my ability to do work.
I am now resorting to rationing of bread -- no more than 4 slices
per day. I may have to be more careful about fruit as well -- especially
(again) bananas.
I rarely see anyone but myself discuss problems with binging. I don't
know whether this is because others don't restrict calories as severely
as I do, or because others are more ashamed, or because others are less
expressive, or what. But I find it hard to believe that I am the only one
with a problem in this area, and I hope that others will find it helpful
to benefit from some of my struggles, lessons and strategies to prevent
binging.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Sat Mar 7 06:38:39 1998
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From: "Phil Harris"
To: "Caloric Restriction with Adequate Nutrition Listserver"
Subject: cancer addendum - Fat - simple conclusions from complex epidemiological
Date: Sat, 7 Mar 1998 13:26:11 -0000
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For Ben's CRan list
( I will cross-post part of this message to crsoc)
Brian Chiko wrote on the CRsoc list
subject Diet and cancer
>Folks,
>Just found this web site, thought you might be interested.
>I'm planning to order a copy:
>http://www.aicr.org/report1.htm
This site advertises a report, whose main advice is eat a mainly
plant-based diet with low fat, low salt, no or low red meat, alcohol ditto.
The advisory team includes TC Campbell of the Cornell China Project and
Prof Philip James (Aberdeen, Scotland) who is adviser on food to the new UK
government.
It may be of interest that a sharp battle has just been fought in the UK
with victory for those who have a different scientific interpretation of
the data and, presumably, victory also for the meat interests. The above
report was given an official endorsement here last September from our
Health Dept and Minister. The latter had to intervene to get the
recommendation on eating less, if any, red meat, re-inserted in the UK
official presentation after officials had taken it out. He has since had to
back-track and a few days ago the recommendation was put back up to the old
pre-report level. One of the arguments used here was that the data was not
UK data and therefore could not apply here.
Beware political agendas, gentle food folks. We talk global policies.
Phil Harris
NB I am slightly frustrated that Ben's great synopsis of the fat
epidemiological data is not available on the other CR list.
>From owner-cran@ListService.net Sat Mar 7 19:48:05 1998
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From: Tim Freeman
Message-Id: <199803080344.TAA00204@infoscreen.com>
To: benbest@benbest.com
CC: CRAN@ListService.net, tim@infoscreen.com
In-reply-to: (message from Ben Best on Fri, 6 Mar 1998 10:53:17 -0500 (EST))
Subject: Re: Carbohydrate binges
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>But I find it hard to believe that I am the only one
>with a problem in this area, and I hope that others will find it helpful
>to benefit from some of my struggles, lessons and strategies to prevent
>binging.
I have a similar problem. It also happens in the evening for me, and
it also happens when I have eaten too little that day. It is usually
accompanied by a headache. Early during the headache, eating will
make it go away. If I let it persist for longer, eating makes it
better but doesn't quickly make it go away. I have measured my blood
sugar when this is happening and I don't think it's hypoglycemia.
For the time being I choose to believe that the headache is
symptomatic of something and making it go away is worthwhile.
I plan to stockpile some canned vegetables or legumes, and try
eating them instead in these circumstances. The goal is to eat
something that supplies enough calories to make the headache go away,
but not something that escalates the binge.
--
Tim Freeman
tim@infoscreen.com http://www.infoscreen.com/resume.html
Web-centered Java, Perl, and C++ programming in Silicon Valley or offsite
>From owner-cran@ListService.net Sun Mar 8 13:29:55 1998
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Date: Sun, 8 Mar 1998 15:28:47 -0500 (EST)
From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Carbohydrate binges
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On Sat, 7 Mar 1998, Michael Carmack wrote:
> My personal experience: rationing can make quite a difference. I bought a
> nice digital kitchen scale (for weighing food, that is--accurate to within 2
> grams) and the walford diet planner software almost as soon as I began CR.
> For about 4 months I weighed absolutely everything I ate, and figured out
> the next day's food the night before with the software. I found it was
> possible to handle 1600 calories/day without too much trouble, simply
> because I wouldn't be thinking "hey, I can probably eat this and it wouldn't
> be too bad". Instead, I knew every bit of food that I would be eating that
> day, and it was just a matter of deciding when to eat it. (FWIW, I found
> that eating less in the morning and more at night was more agreeable.)
>
> I've gradually become less dependent on the scale and software as I gotten a
> routine down, but I always have a *fixed* amount of food to eat each day.
> Right now I'm getting in the neighborhood of 2000 cal/day in order to
> maintain my weight (I was loosing weight way to quickly for a while there,
> at least by my personal assessment), but that which is above 1600 cal/day is
> largely "filler"--stuff that is calorie dense that I'll easily be able to
> throw out when I'm ready to lose weight again. But rationing is essential
> for me to accomplish this.
Most of what you say I could apply to myself. On my website is my
record of consumption for a month in which I consumed less than 1,400
calories per day. Once I went for a week on 500 calories per day. I have
been trying to "wean" myself from my digital scale, but I still use it
to make breakfast (weigh my broccoli & strawberries to be around 60
calorie).
Recording every calorie for every food eaten and calculating
the totals and staying within limits is an extremely valuable experience
which I think no CRAN practitioner should miss. It heightens awareness,
improves discipline and educates that practitioner concerning the calorie
content of foods most recently eaten. But it can also get to be a hassle,
and if I can maintain 120 pounds without weighing, I will do so.
I think an occasional binge is not the end of the world, but I still
dislike the erosion of will-power and the sense of being "out of control"
-- driven by impulse rather than by reason. I try to follow a binge with
a fast.
For example, I went to visit my parents and some
> old friends about 3 weeks ago, and was there for about 2 weeks. During that
> time I didn't I make any effort to ration my food, nor was I around a
> reliable scale so that I could keep track of my weight. As a result, I came
> back 3 lbs heavier! I was a little disappointed--felt like I was going
> backwards! Anyway, it taught me a lesson: don't go visit relatives again :)
I have had the same problem almost every time I have traveled for more
than a few days.
> Ok, what it really taught me was that it's important to ration food. And for
> me, that means really planning out what I'm going to eat *the day before*.
Hard to do when you are traveling, unless you take your food with you.
> Incidently, IMO you make it tough on yourself keeping cheese, bread, and
> cereal around the house, especially if you're not rationing.
I have been rationing cereal for a long time. My cereal mixes are
in pre-allocated portions in plastic cups covered with a plastic bag
(from buying veggies) wrapped with a rubber band. You evidently weren't
paying attention to my posting, because the whole purpose of it was
to describe a *problem* leading to binging -- and a *solution*, namely,
rationing.
> I've come up with some fantastically low calorie salad dressings (like 25
> calories per 1/4 cup) made out of pureed silken tofu and/or vegetable gums
> (guar and xanthan); if you're interested, I can try to write down the
> recipes (mostly now I just wing it). They really liven up veggies; I could
> honestly eat nothing but salads all day and never feel deprived!
OK, let's hear the recipies. What is "silken tofu". I have heard the
term, but don't understand what it means.
Actually, I'm not usually very interested in recipies. Practicing
CRAN means that my appetite is usually pretty sharp, and I don't need
to be making efforts to make things taste better. Almost anything I eat
already tastes good -- too good, perhaps. Also, eating raw vegetables
straight from my cutting-board is less hassle than having to mess with
recipies. However, I've had some guar gum sitting in my fridge for
ages, and I'm willing to experiment with it until it is used-up.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Sun Mar 8 19:18:39 1998
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From: "Doug Younkin"
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Subject: Re: Carbohydrate binges
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> Date: Fri, 6 Mar 1998 10:53:17 -0500 (EST)
Ben,
This is one reason I do not adopt a low fat diet, especially during
CRAN, because with fat content of meals at around 20-25%, the
glycemic index of my meal is much lower and so the glucose and
insulin response I experience are very gradual and I do not have
rebound effects or cravings. By intentionally limiting consumption
during the day, you probably do drastically lower your glucose
levels. As soon as you eat carbohydrates, you blast your glucose up
like a step function, and the response of your insulin soon follows
likewise. Then as the insulin depletes your blood of glucose, you
may experience a crash and actually need a quick fix of carbs to
rescue your body from a hypoglycemic attack. This see-saw effect can
be quite powerful on cravings and moods. My suggestion is to try
raising your fat intake (seeds, nuts, nut butters, olives, canola oil
spreads are the ones I use) to 20-25% and see what happens to your
cravings. I still need to monitor my calorie intake because it is
easy to consume more than my allotment much more quickly, but the
satiation is much more evident with the higher fat intake too.
Doug Younkin
================================
> From: Ben Best
> To: Caloric Restriction with Adequate Nutrition Listserver
> Cc: Ben Best
> Subject: Carbohydrate binges
snip
> Perhaps my will power is weaker at that time, after a long day, and
> usually I will have eaten very little during the day.
>
> It may actually begin with a desire for fruit. I think I am slightly
> hypoglycemic after a full day of few calories
snip
> Both
> the glucose from carbohydrate and branch-chained amino acids (especially
> leucine) increase insulin secretion.
snip
> The serotonin will make me painfully drowsy, and yet the elevated
> insulin will aggrevate my appetite for more carbohydrate. In this
> condition, I become like a drunk, whose will to resist drinking more
> alcohol has been eroded by alcohol. Therefore, I continue to binge --
> feeling sleepier and sleepier and yet more and more intent upon gratifying
> my appetite.
>
> In order to deal with this situation, I have resorted to rationing.
> The only cereal I permit myself is a mix of wheat bran, oat bran and
> FIBRE ONE with unflavored, sugar-free Metamucil (only the FIBRE ONE
> has been cooked/processed). I generally eat this during the day, to
> prevent hemorrhoids -- despite the fact that it makes me sleepy and
> sometimes interferes with my ability to do work.
>
> I am now resorting to rationing of bread -- no more than 4 slices
> per day. I may have to be more careful about fruit as well -- especially
> (again) bananas.
snip
> --------------------------------------------
> Ben Best (benbest@benbest.com)
> http://www.benbest.com/
>
>From owner-cran@ListService.net Mon Mar 9 04:23:35 1998
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From: "Phil Harris"
To: "Caloric Restriction with Adequate Nutrition Listserver"
Subject: re carbo binges
Date: Mon, 9 Mar 1998 11:22:02 -0000
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I agree with Doug Younkin that high glycemic index food does not help
appetite control over the day. Or from day to day for that matter: There
seems some distinct carry over of appetite from the day before. I would
not, however, go as far as introducing higher fat content.
I have found that smaller meals 5 or 6 times per day that include usually
some lower GI food or are high fibre / pectin raw veg / fruit blends, make
a big difference. They seem to alter the psychology as well.
When I eat my now smaller breakfast I immediately experience sharply
increased appetite. This lasts from 10 to 20 minutes after the breakfast.
It is useful to remind myself during this short period that I will have
more in a little while. This instantaneous onset does not square with the
GI theory too well nor with the small intestine satiety response which is
supposed to be satisfied by some foods more than others. Or so I read.
Maybe I am not on such strict CR but the above was the only way I could
still lose weight once I got well below my set point. Incidentally, from
the appetite point of view it was much easier when I was doing only raw
food for a while.
Phil Harris
>From owner-cran@ListService.net Mon Mar 9 10:23:50 1998
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Date: Mon, 09 Mar 1998 18:22:08 +0100
From: Richard & Dawn Fedorowicz
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> I rarely see anyone but myself discuss problems with binging. I don't
> know whether this is because others don't restrict calories as severely
> as I do, or because others are more ashamed, or because others are less
> expressive, or what. But I find it hard to believe that I am the only one
> with a problem in this area, and I hope that others will find it helpful
> to benefit from some of my struggles, lessons and strategies to prevent
> binging.
>
Thanks for your openess and honesty, Ben. I would never have posted
anything about my own struggles with alcohol for fear of being scoffed
at - by a group of people who seem to have knowledge and willpower way
beyond my own!
Regards,
Dawn
>From owner-cran@ListService.net Mon Mar 9 11:06:09 1998
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Ben's posting was really interesting: I found eating small meals very
frequently helps me, eating a little even when not especially hungry
seems to prevent me wanting to 'go overboard'.
I have a different problem: when socialising I find it difficult to
restrain my drinking. My husband drinks at home in the evenings and
weekends, is very slim and sees no reason to alter his behaviour to help
me along. It's not possible to avoid socialising: our lifestyle demands
that we frequently attend functions. I've tried giving up drink
altogether and enjoying mineral water (which was refreshing and helped
keep my head clear!) but when all around you....and so on. So often we
get together with friends and colleagues for formal functions which I
feel anxious about - I'm shy and rather nervous, but it's not conducive
to good manners when meeting people, so I resort to Dutch Courage!
Any ideas on coping with this? Someone out there must have experienced
something similar...?
Dawn
>From owner-cran@ListService.net Mon Mar 9 15:32:27 1998
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Phil, I found your last post particularly interesting. I can't help
noticing how all the Chinese women in this regions are very, very
slender. I've never seen a fat Chinesewoman anyway!
One of the girls at our local restaurant says she eats two huge meals a
day, they are big family get-togethers and last for ages, and she never
counts calories (laughed at me eating a low fat diet!) but doesn't eat
much meat. Most of her family live to between their late eighties and
mid to late nineties. They are very healthy and put it down to their
traditional fare.
Dawn
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Date: Mon, 9 Mar 1998 17:42:31 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Mori-Nu Tofu
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Mori-Nu Lite & Mori-Nu Extra-Firm claim to be the lowest-fat tofu in
the world. Their product is packaged in asceptic packaging which is
hermetically sealed so that it need not be refrigerated before opening. It
can be ordered directly from the company and is shipped by UPS, when
ordered by the case.
Their website is at: www.morinu.com/welcome.html
Their e-mail address is: mori-nu@pacbell.net
Their phone number is: 1-800-669-8639 (1-800-NOW-TOFU)
Unfortunately, this number is not reachable from Canada and the
company does not ship to Canada except through their Canadian distributer
in Vancouver -- Sunrise Market at (604) 254-8888.
The Tofu actually has quite a bland taste -- moreso than most tofu's,
but this may be because of the low fat. I prefer the Extra Firm and am
trying to arrange an order through Sunrise Market. Tofu is a popular
substitute for milk, but I am more interested in the phytochemicals,
which have a good reputation for anti-cancerous properties.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Tue Mar 10 15:28:35 1998
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Date: Tue, 10 Mar 1998 17:27:26 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: RE- Re: Fat -- simple conclusions from complex epidemiological
In-Reply-To: <199803061031.DAA10540@listservice.net>
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On Fri, 6 Mar 1998, Phil Harris wrote:
> SNIPPET 1..
[snip]
> The typical American diet contains 10 times more animal protein (as percent
> of calories) than does the typical Chinese diet. The average dietary fat
> intake in China is 15 percent of calories compared with 38 to 40 percent in
> the United States. The average consumption of dietary fiber is 33 grams a
> day in China compared with 10 to 12 grams in the United States.
Phil, thanks for posting this. I had no idea the numbers were so
extreme.
> AND..............SNIPPET 2
>
> Although the biology of the diet and disease relationship is infinitely
> complex and is easily misunderstood when interpreted in a reductionism
> manner, the main nutritional conclusion from this study is the finding that
> the greater the consumption of a variety of good quality plant-based foods,
> the lower the risk of those diseases which are commonly found in western
> countries (eg., cancers, cardiovascular diseases, diabetes). Based on these
> and other data, we hypothesize that 80-90% of all such diseases could be
> prevented before about age 90 years.
Note that this all refers to AVERAGE (MEAN) lifespan rather than
MAXIMUM lifespan. I don't think these numbers are unreasonable. I think
many of those practicing CRAN do so with their main focus on MAXIMUM
lifespan rather than MEAN lifespan, but I am more convinced that the
benefits of the latter rather than the former will follow from CRAN.
This is fine with me. With the prospects of current technology, any
years we can buy of any type will give us a better chance of surviving
to the AGE OF BIOMEDICAL DNA REPAIR.
Unfortunately, I was a meat-eater for most of my life, up until only
a few years ago. I also was an over-eater.
> of dietary fiber and legumes. Moreover, the lower the blood cholesterol,
> the lower the risk for various cancers; there is no evidence of a
> cholesterol threshold below which further decreases in disease would not
> occur.
It is also true that the leanest people are the healthiest (when
correcting for smoking and underlying disease). However, at some point
calorie restriction will begin to damage health. Similarly, at some point
cholesterol could become so low that synthesis of essential hormones
would become a problem and the cholesterol needed for cellular membranes
would be absent.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Tue Mar 10 15:41:49 1998
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From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Appetite versus Hunger -- Manipulating the Drive to Eat...or Drink! (fwd)
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This submission was sent to me only. From the wording, it seems clear
that is was intended for the CRAN listserver. They said they intended to
forward it to the list, but I never saw it arrive. So I am forwarding it
myself.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
On Sat, 7 Mar 1998, Richard & Dawn Fedorowicz wrote:
> Ben's posting was really interesting: I found eating small meals very
> frequently helps me, eating a little even when not especially hungry
> seems to prevent me wanting to 'go overboard'.
>
> I have a different problem: when socialising I find it difficult to
> restrain my drinking. My husband drinks at home in the evenings and
> weekends, is very slim and sees no reason to alter his behaviour to help
> me along. It's not possible to avoid socialising: our lifestyle demands
> that we frequently attend functions. I've tried giving up drink
> altogether and enjoying mineral water (which was refreshing and helped
> keep my head clear!) but when all around you....and so on. So often we
> get together with friends and colleagues for formal functions which I
> feel anxious about - I'm shy and rather nervous, but it's not conducive
> to good manners when meeting people, so I resort to Dutch Courage!
>
> Any ideas on coping with this? Someone out there must have experienced
> something similar...?
>
> Dawn
>From owner-cran@ListService.net Tue Mar 10 16:02:11 1998
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Date: Tue, 10 Mar 1998 18:01:59 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Carbohydrate binges
In-Reply-To: <199803090218.UAA27559@www.cedarnet.org>
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On Sun, 8 Mar 1998, Doug Younkin wrote:
> This is one reason I do not adopt a low fat diet, especially during
> CRAN, because with fat content of meals at around 20-25%, the
> glycemic index of my meal is much lower and so the glucose and
> insulin response I experience are very gradual and I do not have
> rebound effects or cravings.
Doug,
You impress me as being one of the most successful CRAN
practitioners. Your practice seems rigorous, painless, disciplined,
effective, and with a minimum of "side effects" or failings. I would
like to hear a more detailed description of what you would eat on
a typical day -- and when you would eat it.
> By intentionally limiting consumption
> during the day, you probably do drastically lower your glucose
> levels. As soon as you eat carbohydrates, you blast your glucose up
> like a step function, and the response of your insulin soon follows
> likewise. Then as the insulin depletes your blood of glucose, you
> may experience a crash and actually need a quick fix of carbs to
> rescue your body from a hypoglycemic attack. This see-saw effect can
> be quite powerful on cravings and moods.
Are you suggesting a carbohydrate-free diet. From mid-January until
mid-February I tried to avoid all baked goods. But this meant I was eating
almost nothing but vegetables, tofu, whey protein-drink, skim milk cheese,
very high fibre cereal, lentils and some fruit. My bladder was full all
the time, it seemed. I estimated my urine to be at least 5 or 6 litres per
day, including my water-drinking. I think this was hard on my kidneys, and
I suspected that I was losing electrolytes. Carbohydrates conserve
electrolytes, I understand (although I still want to learn more about
this).
In an earlier posting I discussed some studies that showed the
insulin response to sugar, cooked starch and uncooked starch. The
response to uncooked starch is much better. As a step in that direction
I now intend to stop toasting the bread I use for my sandwiches.
I got hemorrhoids when I tried to drop cereal.
> My suggestion is to try
> raising your fat intake (seeds, nuts, nut butters, olives, canola oil
> spreads are the ones I use) to 20-25% and see what happens to your
> cravings. I still need to monitor my calorie intake because it is
> easy to consume more than my allotment much more quickly, but the
> satiation is much more evident with the higher fat intake too.
I have had a binging problem when I got some peanut butter to used
as mouse-trap bait. The calories in nuts and nut-butters seem astronomical
to me. However, I would like to hear the recipies for your spreads.
Your suggestion of olives has raised my interest, however, since it
has monosaturated fat -- not carcinogenic fat like poly-unsaturated fat or
cardiovacular-disease aggrevating fat like saturated fats. I have not been
able to find fresh olives, however. Most is packed in jars or cans with
lots of salt. I will keep looking.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Wed Mar 11 01:08:49 1998
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From: "Phil Harris"
To: "Caloric Restriction with Adequate Nutrition Listserver"
Subject: low cholesterol
Date: Wed, 11 Mar 1998 08:07:36 -0000
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BEN BEST WROTE
SNIP
>. Similarly, at some point
cholesterol could become so low that synthesis of essential hormones
would become a problem and the cholesterol needed for cellular membranes
would be absent.From owner-cran@ListService.net Wed Mar 11 12:23:05 1998
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Date: Wed, 11 Mar 1998 14:15:02 -0500 (EST)
From: Ben Best
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Subject: Re: re carbo binges
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On Mon, 9 Mar 1998, Phil Harris wrote:
> I have found that smaller meals 5 or 6 times per day that include usually
> some lower GI food or are high fibre / pectin raw veg / fruit blends, make
> a big difference. They seem to alter the psychology as well.
> When I eat my now smaller breakfast I immediately experience sharply
> increased appetite. This lasts from 10 to 20 minutes after the breakfast.
> It is useful to remind myself during this short period that I will have
> more in a little while.
My appetite gets stimulated every time I eat -- even if I am not
especially hungry when I eat. My biggest difficulty is STOPPING eating,
rather than resist starting. Therefore, I would do better to eat one
meal daily. The only reason I eat 3 times daily (8am, 4pm and midnight)
is because I take supplements, and supplements are best absorbed with
food.
The paper entitled "The Relationship of Body Weight to Longevity
within Laboratory Rodent Species" by Donald Ingram & Mark Reynolds
(published in 1987 in EVOLUTION OF LONGEVITY IN ANIMALS, Edited by
A.D.Woodhead & K.H.Thompson) found that Every-Other-Day (EOD) ad libitum
feeding, compared to 50% Diet Restricted (RES) feeding gave greater
lifespan increase for normal mice (56% increase EOD versus
36% increase RES). It is known that for rats, single large daily meals
are more likely to result in fat storage than multiple small daily
meals, but fewer total calories are ingested with the single feeding
regimen [FEDERAL PROCEEDINGS 29:1294-1301 (1970)]. It may be that with
EOD feeding there is less total calorie intake than with RES.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Wed Mar 11 14:16:38 1998
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Date: Wed, 11 Mar 1998 14:29:58 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Appetite versus Hunger -- Manipulating the Drive to Eat...or Drink! (fwd)
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On Sat, 7 Mar 1998, Richard & Dawn Fedorowicz wrote:
> I have a different problem: when socialising I find it difficult to
> restrain my drinking. My husband drinks at home in the evenings and
> weekends, is very slim and sees no reason to alter his behaviour to help
> me along. It's not possible to avoid socialising: our lifestyle demands
> that we frequently attend functions. I've tried giving up drink
> altogether and enjoying mineral water (which was refreshing and helped
> keep my head clear!) but when all around you....and so on. So often we
> get together with friends and colleagues for formal functions which I
> feel anxious about - I'm shy and rather nervous, but it's not conducive
> to good manners when meeting people, so I resort to Dutch Courage!
I don't drink alcohol, but my attempt to practice CRAN rigorously has
given me more understanding of what it feels like to be an alcoholic. I
think that anyone who pushes their calorie-restriction hard enough will
eventually find themselves obsessed with food, compulsive about eating
and vulnerable to binging. But maybe I'm just rationalizing.
The issues you raise are quite different, however. I have not felt
pressure to drink alcohol at social functions, or if there is such
pressure, I have no trouble resisting it. It may help that I am a
non-drinker, so I don't have to wonder about *how much* to drink.
I can easily see that the more alcohol you drink, the less will power
you would have not to drink more. I think non-drinking is the best
policy to avoid this "slipper slope".
Non-eating is not an option, however. Rationing is the second-best
option, only provided that you have the will to commit to a certain
level of consumption beforehand and to refuse to break that commitment
later.
I don't recognize the phrase "Dutch Courage". Does that mean using
alcohol to reduce nervousness?
I also have problems restraining my eating when socializing. Part of
this is because so many people like to use food for socializing. Part
of it is because so many people want to feed you as a way of "giving" or
of being a good host/hostess. But part of it is my own problem of
self-control when I am in a food-centered environment where lots of
people are eating and lots of tempting foods are there for the taking.
Avoiding these situations can be dangerous to your social life.
However, I have had some great friendships that were not so
food-centered -- people with whom socializing might mean a walk
in the park or shared constructive activities.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Wed Mar 11 16:15:44 1998
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Date: Wed, 11 Mar 1998 15:04:11 -0800
From: Paul Wakfer
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Organization: Full Length Life Society
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Date: Tue, 10 Mar 1998 15:37:39 -0800
From: Paul Wakfer
Reply-To: wakfer@gte.net
Organization: Full Length Life Society
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Ben Best wrote:
> Similarly, at some point
> cholesterol could become so low that synthesis of essential hormones
> would become a problem and the cholesterol needed for cellular membranes
> would be absent.
I believe that for those without some evidence of need, the huge push to make
ones cholesterol as low as possible is a mistake. The following abstract shows
that in the very old, those with higher cholesterol have increased longevity. If
this trend is so strong in those above 85, then I suspect it is also there less
strongly at even younger ages.
Lancet 1997 Oct 18;350(9085):1119-1123
Total cholesterol and risk of mortality in the oldest old.
Weverling-Rijnsburger AW, Blauw GJ, Lagaay AM, Knook DL, Meinders AE, Westendorp
RG
Department of General Internal Medicine, Leiden University Medical Center,
Netherlands.
BACKGROUND: The impact of total serum cholesterol as a risk factor for
cardiovascular disease decreases with age, which
casts doubt on the necessity for cholesterol-lowering therapy in the elderly. We
assessed the influence of total cholesterol
concentrations on specific and all-cause mortality in people aged 85 years and
over. METHODS: In 724 participants (median
age 89 years), total cholesterol concentrations were measured and mortality risks
calculated over 10 years of follow-up. Three
categories of total cholesterol concentrations were defined: < 5.0 mmol/L,
5.0-6.4 mmol/L, and > or = 6.5 mmol/L. In a
subgroup of 137 participants, total cholesterol was measured again after 5 years
of follow-up. Mortality risks for the three
categories of total cholesterol concentrations were estimated with a Cox
proportional-hazards model, adjusted for age, sex,
and cardiovascular risk factors. The primary causes of death were coded according
to the International Classification of
Diseases (ICD-9). FINDINGS: During 10 years of follow-up from Dec 1, 1986, to Oct
1, 1996, a total of 642 participants
died. Each 1 mmol/L increase in total cholesterol corresponded to a 15% decrease
in mortality (risk ratio 0.85 [95% CI
0.79-0.91]). This risk estimate was similar in the subgroup of participants who
had stable cholesterol concentrations over a
5-year period. The main cause of death was cardiovascular disease with a similar
mortality risk in the three total cholesterol
categories. Mortality from cancer and infection was significantly lower among the
participants in the highest total cholesterol
category than in the other categories, which largely explained the lower
all-cause mortality in this category.
INTERPRETATION: In people older than 85 years, high total cholesterol
concentrations are associated with longevity owing
to lower mortality from cancer and infection. The effects of cholesterol-lowering
therapy have yet to be assessed.
-- Paul --
wakfer@gte.net Voice/Fax: 909-481-9620 Page: 800-805-2870
The Prometheus Project -- http://prometheus.morelife.org
Perfected Suspended Animation for Patient Stabilization
until Cures for Their Terminal Diseases are Available
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Date: Wed, 11 Mar 1998 20:46:09 -0500
From: "Michael R. Edelstein"
Subject: Re: Appetite versus Hunger -- Manipulating the Drive to Eat...or Drink!
To: "INTERNET:rdf2z@koan.de"
Cc: CRAN List
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Dawn Fedorowicz wrote:
> I have a different problem: when socialising I find it difficult to
> restrain my drinking. My husband drinks at home in the evenings and
> weekends, is very slim and sees no reason to alter his behaviour to hel=
p
> me along. It's not possible to avoid socialising: our lifestyle demand=
s
> that we frequently attend functions. I've tried giving up drink
I've devoted a chapter in my book (see below) detailing techniques helpfu=
l =
in overcoming this problem. I'd be happy to send you a copy of the chapte=
r,
just give me your mailing address.
Michael
Michael R. Edelstein, Ph.D. =
Clinical Psychologist
San Francisco
415-673-2848 (24 hours)
Author of THREE MINUTE THERAPY: =
CHANGE YOUR THINKING, CHANGE YOUR LIFE*
(with David Ramsay Steele, Ph.D.)
FEATURES HELP FOR ANXIETY, DEPRESSION,
RELATIONSHIPS, PANIC ATTACKS AND ADDICTION
*A Quality Paperback Book Club/Book-of-the-Month Club Selection
TO ORDER: www.amazon.com
Or toll free: 1-800-986-4135
DrEdelstein@ThreeMinuteTherapy.com
www.ThreeMinuteTherapy.com
>From owner-cran@ListService.net Wed Mar 11 18:50:10 1998
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Date: Wed, 11 Mar 1998 20:46:04 -0500
From: "Michael R. Edelstein"
Subject: Re: Carbohydrate binges
To: Tim Freeman
Cc: CRAN List
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Tim Freeman wrote:
> I plan to stockpile some canned vegetables or legumes, and try
> eating them instead in these circumstances. The goal is to eat
> something that supplies enough calories to make the headache go away,
> but not something that escalates the binge.
Ready-to-eat raw baby carrots, available in virtually all supermarkets =
where I live, serves this purpose well for me.
Michael
Michael R. Edelstein, Ph.D. =
Clinical Psychologist
San Francisco
415-673-2848 (24 hours)
Author of THREE MINUTE THERAPY: =
CHANGE YOUR THINKING, CHANGE YOUR LIFE*
(with David Ramsay Steele, Ph.D.)
FEATURES HELP FOR ANXIETY, DEPRESSION,
RELATIONSHIPS, PANIC ATTACKS AND ADDICTION
*A Quality Paperback Book Club/Book-of-the-Month Club Selection
TO ORDER: www.amazon.com
Or toll free: 1-800-986-4135
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Date: Wed, 11 Mar 1998 20:46:06 -0500
From: "Michael R. Edelstein"
Subject: Carbohydrate binges
To: Ben Best
Cc: CRAN List
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Ben Best wrote:
> My main problem with binging has been with carbohydrates. For someon=
e
> else this might mean cookies, but for me it has meant the complex
> carbohydrates in cooked grain foods, processed cereals and breads. I ha=
ve
> noticed that there is a whole syndrome to the binging process. It usual=
ly
> occurs in the evening, often late at night when I am already very tired=
=2E
> Perhaps my will power is weaker at that time, after a long day, and
> usually I will have eaten very little during the day. =
I have an identical problem. I deal with this by not allowing myself to e=
at
after 8PM on weekdays, and not allowing myself bread (except Lotus Bakery=
=
rye, which I'm never tempted to binge on) on weekends.
Michael
Michael R. Edelstein, Ph.D. =
Clinical Psychologist
San Francisco
415-673-2848 (24 hours)
Author of THREE MINUTE THERAPY: =
CHANGE YOUR THINKING, CHANGE YOUR LIFE*
(with David Ramsay Steele, Ph.D.)
FEATURES HELP FOR ANXIETY, DEPRESSION,
RELATIONSHIPS, PANIC ATTACKS AND ADDICTION
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>From owner-cran@ListService.net Wed Mar 11 19:02:14 1998
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Date: Wed, 11 Mar 1998 18:01:47 -0800
To: cran@ListService.net
From: Brian Rowley
Subject: [Fwd: RE- Re: Fat -- simple conclusions from complex
epidemiological]
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Paul Wakfer wrote:
>I believe that for those without some evidence of need, the huge push to make
>ones cholesterol as low as possible is a mistake. The following abstract
shows
>that in the very old, those with higher cholesterol have increased longevity.
I've heard the same thing! Dr. Morley Sutter of UBC (Prof. Pharmacology)
told me there is a correlation between heart disease and blood cholesterol
before age 65, but an INVERSE correlation after age 65. That suggests that
linking blood cholesterol levels to heart disease etiology in any obvious
or simple-minded way is wrong.
>From owner-cran@ListService.net Thu Mar 12 02:13:43 1998
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From: "Phil Harris"
To: "Caloric Restriction with Adequate Nutrition Listserver"
Subject: Re: [Fwd: RE- Re: Fat -- simple conclusions from complex epidemiological]
Date: Thu, 12 Mar 1998 09:12:45 -0000
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----------
> From: Paul Wakfer
> To: cran@listservice.net
> Subject: [Fwd: RE- Re: Fat -- simple conclusions from complex
epidemiological]
MY comment:
Higher total cholesterol means living longer in old age?
Bad news here for CR on the face of it apparently. The total cholesterol
figures quoted for the very elderly in the Lancet study (see P's forward
attachment to his message above), tranlated into US units, are roughly 180
mg/dL upwards. This is a very different range from typical CR folk, often
around 130, and different again from those figures that tie in with the
least incidence of chronic degeneracy diseases, particularly cancer, in
China, quoted by TC Campbell: vis. 100 -125 mg/dL lifetime concentration.
BTW, however, in Western populations total cholesterol rises with age. (I
dont know about other pops.). Cancer rate also rises, accelarating
drastically in very old age. Also a recent major study, ref. not to hand
but heavily cited in med literature, of Glasgow men, showed that blanket
intervention with an effective cholesterol lowering drug lowered mortality
of middle-aged men because of lowering of deaths due to cardio-vascular.
best wishes
Phil Harris
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Date: Thu, 12 Mar 1998 11:06:53 +0100
Subject: Re: Appetite versus Hunger
From: "Felix Ungman"
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Ben Best:
> I don't drink alcohol, but my attempt to practice CRAN rigorously has
>given me more understanding of what it feels like to be an alcoholic. I
>think that anyone who pushes their calorie-restriction hard enough will
>eventually find themselves obsessed with food, compulsive about eating
>and vulnerable to binging. But maybe I'm just rationalizing.
well, if you don't get obsessed with food on CR, you probably should
see a doctor. I find binging very annoying, but try to tackle the
problem slighty different. I don't know what "will power" is, and
I'm not sure that I have such a thing. Instead I realize that I have
several complex feedback loops, that I have very little control over.
I can choose what to eat, but can't modify how the amino acids that I
eat stimulate me. Feeling guilty of binging might work once or twice,
but in the long rung guilt is more destructive than constructive.
I believe CR should be hazzle free. It's hard, but I'm sure it's
possible.
FELIX'98 - CITIUS . ALTIUS . FORTIUS
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Subject: Re: Carbohydrate binges
Date: Thu, 12 Mar 98 15:39:12 -0000
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From: Ian Eiloart
To: "Michael R. Edelstein" ,
"Ben Best"
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>after 8PM on weekdays, and not allowing myself bread (except Lotus Bakery
>rye, which I'm never tempted to binge on) on weekends.
>
What a cool solution, only eat food that you hate! ;^)
--
cheers, Ian
http://www.cogs.susx.ac.uk/users/iane
http://www.cogs.susx.ac.uk/users/iane/coops
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Subject: Re: Appetite versus Hunger -- Manipulating the Drive to Eat...or Drink! (fwd)
Date: Thu, 12 Mar 98 15:39:10 -0000
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From: Ian Eiloart
To: "Ben Best" ,
"Caloric Restriction with Adequate Nutrition Listserver"
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Ben Best (benbest@benbest.com) said:
>
>On Sat, 7 Mar 1998, Richard & Dawn Fedorowicz wrote:
>
>> I have a different problem: when socialising I find it difficult to
>> restrain my drinking. My husband drinks at home in the evenings and
>> weekends, is very slim and sees no reason to alter his behaviour to help
>> me along. It's not possible to avoid socialising: our lifestyle demands
>> that we frequently attend functions. I've tried giving up drink
>> altogether and enjoying mineral water (which was refreshing and helped
>> keep my head clear!) but when all around you....and so on. So often we
>> get together with friends and colleagues for formal functions which I
>> feel anxious about - I'm shy and rather nervous, but it's not conducive
>> to good manners when meeting people, so I resort to Dutch Courage!
>
> I don't drink alcohol,
> The issues you raise are quite different, however. I have not felt
>pressure to drink alcohol at social functions, or if there is such
>pressure, I have no trouble resisting it. It may help that I am a
>non-drinker,
Absolutely, if you have never drunk alcohol, you should have no problem,
among responsible adults. If you are an ex-drinker, it probably got
easier with time after you quit drinking.
>
> I don't recognize the phrase "Dutch Courage". Does that mean using
>alcohol to reduce nervousness?
Yes.
--
cheers, Ian
http://www.cogs.susx.ac.uk/users/iane
http://www.cogs.susx.ac.uk/users/iane/coops
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Subject: Re: Appetite versus Hunger -- Manipulating the Drive to Eat...or Drink!
Date: Thu, 12 Mar 98 15:39:07 -0000
x-mailer: Claris Emailer 2.0, March 15, 1997
From: Ian Eiloart
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Dawn Fedorowicz (rdf2z@koan.de) said:
>Ben's posting was really interesting: I found eating small meals very
>frequently helps me, eating a little even when not especially hungry
>seems to prevent me wanting to 'go overboard'.
>
>I have a different problem: when socialising I find it difficult to
>restrain my drinking. My husband drinks at home in the evenings and
>weekends, is very slim and sees no reason to alter his behaviour to help
>me along. It's not possible to avoid socialising: our lifestyle demands
>that we frequently attend functions. I've tried giving up drink
>altogether and enjoying mineral water (which was refreshing and helped
>keep my head clear!) but when all around you....and so on. So often we
>get together with friends and colleagues for formal functions which I
>feel anxious about - I'm shy and rather nervous, but it's not conducive
>to good manners when meeting people, so I resort to Dutch Courage!
>
>Any ideas on coping with this? Someone out there must have experienced
>something similar...?
>
>Dawn
>
I drink, too. I think that the evidence that alcohol is beneficial to
health is difficult to ignore. I believe that red wine is particularly
beneficial. I think that there are three considerations to help you drink
sensibly:
1. The calories in alcoholic drink come from sugars and alcohol, and a
little protein in beers and wines. Avoid drinks with high sugars, eg Port
and liqueurs such as sdvocat cherry brandy and curacao. Spirits (brandy,
gin, rum, whisky) have virtually no sugars. Sweet white wine contains 10
times more sugar than sweet white wine.
g/100ml sugar alcohol kj/100ml
Red 0.3 9.5 284 av. of Beaujolais, burgundy,
claret
Rose 2.5 8.7 294 5 different samples
dry white 0.6 9.1 275 5 diff samp
med wh 3.4 8.8 311 Graves
sparkling 1.4 9.9 315 Champagne
sweet wh 5.9 10.2 394 Sauternes
For red and dry whites,the kJ from sugars are small. A half bottle
(375ml) is about 1200kJ, about 300kc. Don't forget that your appetite
will be stimulated, and that salty foods will increase your thirst in a
viscious cycle.
2. For maximum Dutch Courage, drink alcohol at about 15-20% by volume. Eg
a strong wine, a fortified wine (sherry has much less sugar than port) or
a 1:1 mix of spirits and water or a diet mixer. I'd recommend a good
Scotch and water, or gin and diet tonic.
3. Alternate with long soft drinks.
4. Alcohol inebriation can occur as a placebo effect if you believe that
there is alcohol in an alcohol free drink. This might be a little
difficult to achieve deliberately, but you could ask your husband to help!
--
cheers, Ian
http://www.cogs.susx.ac.uk/users/iane
http://www.cogs.susx.ac.uk/users/iane/coops
>From owner-cran@ListService.net Thu Mar 12 13:31:51 1998
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Date: Thu, 12 Mar 1998 12:31:29 -0800 (PST)
From: Doug Skrecky
To: cran@listservice.net
Subject: body fat loss with conjugated linoleic acid
Message-ID:
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Authors
Park Y. Albright KJ. Liu W. Storkson JM. Cook ME. Pariza MW.
Institution
Department of Food Microbiology and Toxicology, University of
Wisconsin-Madison 53706, USA.
Title
Effect of conjugated linoleic
acid on body composition in mice.
Source
Lipids. 32(8):853-8, 1997 Aug.
Abstract
The effects of conjugated linoleic
acid (CLA) on body composition were investigated. ICR mice
were fed a control diet containing 5.5% corn oil or a CLA-supplemented diet
(5.0% corn oil plus 0.5% CLA). Mice fed CLA-supplemented diet exhibited 57%
and 60% lower body fat and 5% and 14% increased lean body mass relative to
controls (P < 0.05). Total carnitine palmitoyltransferase activity was
increased by dietary CLA supplementation in both fat pad and skeletal muscle;
the differences were significant for fat pad of fed mice and skeletal muscle
of fasted mice. In cultured 3T3-L1 adipocytes CLA treatment (1 x 10(-4)M)
significantly reduced heparin-releasable lipoprotein lipase activity (-66%)
and the intracellular concentrations of triacylglyceride (-8%) and glycerol
(-15%), but significantly increased free glycerol in the culture medium
(+22%) compared to control (P < 0.05). The effects of CLA on body composition
appear to be due in part to reduced fat deposition and increased lipolysis in
adipocytes, possibly coupled with enhanced fatty acid
oxidation in both muscle cells and adipocytes.
Authors
Belury MA. Nickel KP. Bird CE. Wu Y.
Institution
Department of Foods and Nutrition, Purdue University, West Lafayette, IN
47907, USA.
Title
Dietary conjugated linoleic
acid modulation of phorbol ester skin tumor promotion.
Source
Nutrition & Cancer. 26(2):149-57, 1996.
Abstract
The fatty acid derivative conjugated
dienoic linoleate (CLA) has been shown to inhibit initiation and
postinitiation stages of carcinogenesis in several experimental animal
models. The goal of the present study was to determine the role of increasing
levels of dietary CLA in mouse skin tumor promotion elicited by
12-O-tetradecanoylphorbol-13-acetate (TPA). Mice were fed control (no CLA)
diet during initiation, then switched to diets containing 0.0%, 0.5%, 1.0%,
or 1.5% (wt/wt) CLA during skin tumor promotion by TPA. Body weights of mice
fed 0.5%, 1.0%, or 1.5% CLA were similar to each other but were significantly
lower (p < 0.05) than weights of mice fed no CLA (0.0%) throughout promotion.
A reduction in papilloma incidence was observed in mice fed 1.5% CLA from
Weeks 8 to 24 compared with mice fed diets containing 0.0-1.0% CLA (p <
0.05). Twenty-four weeks after tumor promotion was begun, diets containing
1.0% and 1.5% CLA inhibited tumor yield (4.94 and 4.35 tumors/mouse,
respectively) compared with diets without CLA (0.0% CLA, 6.65 tumors/mouse, p
< 0.05) or 0.5% CLA (5.92 tumors/mouse, p < 0.05). These data indicate that
CLA inhibits tumor promotion in a manner that is independent of its
anti-initiator activity. Further studies are warranted in identifying
cellular mechanisms that are likely to be involved with the antipromoter
effects of CLA.
>From owner-cran@ListService.net Thu Mar 12 13:33:14 1998
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Date: Thu, 12 Mar 1998 12:32:59 -0800 (PST)
From: Doug Skrecky
To: cran@listservice.net
Subject: potassium bicarbonate reduces urinary nitrogen excretion
Message-ID:
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Authors
Frassetto L. Morris RC Jr. Sebastian A.
Institution
Department of Medicine, University of California, San Francisco 94143, USA.
Title
Potassium bicarbonate reduces urinary
nitrogen excretion in postmenopausal women.
Source
Journal of Clinical Endocrinology & Metabolism. 82(1):254-9, 1997 Jan.
Abstract
Previously we demonstrated that low grade chronic metabolic acidosis exists
normally in humans eating ordinary diets that yield normal net rates of
endogenous acid production (EAP), and that the degree of acidosis increases
with age. We hypothesize that such diet-dependent and age-amplifying low
grade metabolic acidosis contributes to the decline in skeletal muscle mass
that occurs normally with aging. This hypothesis is based on the reported
finding that chronic metabolic acidosis induces muscle protein breakdown, and
that correction of acidosis reverses the effect. Accordingly, in 14 healthy
postmenopausal women residing in a General Clinical Research Center and
eating a constant diet yielding a normal EAP rate, we tested whether
correcting their "physiological" acidosis with orally administered
potassium bicarbonate (KHCO3; 60-120
mmol/day for 18 days) reduces their urinary nitrogen loss. KHCO3 reduced EAP
to nearly zero, significantly reduced the blood hydrogen ion concentration (P
< 0.001), and increased the plasma bicarbonate concentration
(P < 0.001), indicating that pre-KHCO3, diet-dependent EAP was significantly
perturbing systemic acid-base equilibrium, causing a low grade metabolic
acidosis. Urinary ammonia nitrogen, urea nitrogen, and total nitrogen levels
significantly decreased. The cumulative reduction in nitrogen excretion was
14.1 +/- 12.3 g (P < 0.001). Renal creatinine clearance and urine volume
remained unchanged. We conclude that in postmenopausal women, neutralization
of diet-induced EAP with KHCO3 corrects their preexisting diet-dependent low
grade metabolic acidosis and significantly reduces their urinary nitrogen
wasting. The magnitude of the KHCO3-induced nitrogen-sparing effect is
potentially sufficient to both prevent continuing age-related loss of muscle
mass and restore previously accrued deficits.
>From owner-cran@ListService.net Thu Mar 12 18:09:39 1998
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Date: Thu, 12 Mar 1998 18:06:22 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
Reply-To: Ben Best
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Appetite versus Hunger -- Manipulating the Drive to Eat...or Drink!
In-Reply-To:
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On Thu, 12 Mar 1998, Ian Eiloart wrote:
> I drink, too. I think that the evidence that alcohol is beneficial to
> health is difficult to ignore.
I think this is all very doubtful. Of alcohol itself, it has been
associated with elevated HDL cholesterol, but I suspect that this may
be due to reduced fat intake (see below). In any case, there are much
better ways to elevate HDL cholesterol than alcohol, including exercise,
niacin supplements and CRAN. I don't drink and my HDL/LDL ratio is
*stellar* (excellent). Alcohol is 7 calories per gram and devoid of
nutrition. Even fat, at 9 calories per gram, has some redeeming features
-- essential fatty acids, associated Vitamin E, assisted absorption of
fat-soluble vitamins, etc. I can't see any nutritional benefits to
alcohol aside from the HDL cholesterol claim.
My March 5th posting, "Fat -- simple conclusions from complex
epidemiological studies", in which I reviewed the NEW ENGLAND JOURNAL
OF MEDICINE Nurses' Health Study summary of dietary fat
[NEJM 337(21):1491-1499 (1997)] contained the following:
************************** QUOTED FROM MARCH 5TH POSTING *************
Fat intake also varied inversely with alcohol intake for all categories
of fat. This is *not* an indicator of a healthy lifestyle. More likely, it
indicates a homeostatic reduction in calories from fat to compensate for
increased calories from alcohol. This may explain the "French Paradox" of
low incidence of coronary heart disease in France if high alcohol consumption
mean fewer fats are being ingested. However, I don't drink alcohol and
I think there are better alternatives to fat-calories than alcohol-calories.
(The Honolulu Heart Study found a direct correlation between incidence of
stroke and all levels of alcohol consumption -- in contrast to other studies
which showed benefit to "moderate" alcohol consumption. There are probably
many confounding factors in these epidemiological studies which have yet
to be defined. Often, I find that the category of "non-drinker" includes
former alcoholics -- which creates a bias for the advantages of "moderate
drinking".)
************************ END OF EXCERPT FROM MARCH 5TH POSTING ***********
> I believe that red wine is particularly
> beneficial.
Phil Harris' posting of 28-October-1997 described a review of the
"Cancer Chemopreventative Activity of Resveratrol" which appeared in
SCIENCE 275:218-228 (1997). This particular phytochemical from grape skins
is probably the most popular phytochemical in the world, and I doubt that
this is because it is so superior to all the others. I get lots of
phytochemicals in my fruits, vegetables and supplements (including
grapeseed extract -- proanthrocyanadin). If resveratrol becomes
available in supplements, I may include it, but I won't be drinking
red wine to get it -- I don't think the costs are worth the benefits.
> 2. For maximum Dutch Courage, drink alcohol at about 15-20% by volume. Eg
> a strong wine, a fortified wine (sherry has much less sugar than port) or
> a 1:1 mix of spirits and water or a diet mixer. I'd recommend a good
> Scotch and water, or gin and diet tonic.
I don't want to sound moralistic! My moralistic tone, if I have one,
comes from my irritation with people "bending the facts" to rationalize
the so-called "health benefits" of alcohol. My problems with carbohydrate
binges and self-control have given me more empathy with alcoholics than
I have ever had. Will power can be tough! One more problem with alcohol,
however, is that it erodes will power. By drinking it, you are only
increasing the problem of self-control.
I hope this doesn't sound moralistic, but I have had many experiences
of social anxiety -- some very extreme. It has always been my desire to
allow myself to experience those feeling fully rather than numb them with
alcohol. Only in that way do I have a possibility about learning about
those feelings and how I can conquer them.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Thu Mar 12 23:50:36 1998
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Date: Fri, 13 Mar 1998 01:50:34 -0500 (EST)
From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: [Fwd: RE- Re: Fat -- simple conclusions from complex epidemiological]
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On Wed, 11 Mar 1998, Brian Rowley wrote:
> Paul Wakfer wrote:
> >I believe that for those without some evidence of need, the huge push to make
> >ones cholesterol as low as possible is a mistake. The following abstract
> shows
> >that in the very old, those with higher cholesterol have increased longevity.
>
> I've heard the same thing! Dr. Morley Sutter of UBC (Prof. Pharmacology)
> told me there is a correlation between heart disease and blood cholesterol
> before age 65, but an INVERSE correlation after age 65. That suggests that
> linking blood cholesterol levels to heart disease etiology in any obvious
> or simple-minded way is wrong.
Hundreds of studies have linked blood cholesterol with coronary heart
disease (CHD) [SCIENCE 264:532-537 (1994)], but the relationship is not a
simple one. Ratios of HDL to LDL or to total blood cholesterol have been
shown to be better predictors [CIRCULATION 67(4):730-734 (1983)].
Low-fat/High carbohydrate diets typically lower both HDL and LDL
cholesterol -- if the carbohydrate is sugar, HDL may be lowered to a
greater extent (greater risk of CHD), whereas if the carbohydrate is
starch, LDL may be lowered to a greater extent [NEW ENGLAND JOURNAL OF
MEDICINE 325(24):1740-1742 (1991)]. In some epidemilogical studies
a low level of HDL is a consistent predictor of CHD, but Latin America
and East Asia have low levels of CHD, LDL and HDL. [IBID]
These studies have not concerned themselves with a specifically
elderly population, as did the study Paul cited. However many of
the elderly are sedentary and malnourished. Low blood cholesterol
in the elderly may mean low HDL cholesterol due to lack of exercise.
Also, especially in the elderly, low blood fat or cholesterol is often
a proxy for poor diet. Deficiencies of calcium and potassium are
greater contributers to high blood pressure than is excessive fat
intake -- the greater the consumption of dairy products, the less
the likelihood of high blood pressure [SCIENCE 224:1392-1398 (1984)].
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Fri Mar 13 00:15:36 1998
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Date: Fri, 13 Mar 1998 02:15:38 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Low Fat Diet
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On Sun, 8 Mar 1998, Doug Younkin wrote:
> This is one reason I do not adopt a low fat diet, especially during
> CRAN, because with fat content of meals at around 20-25%, the
> glycemic index of my meal is much lower and so the glucose and
> insulin response I experience are very gradual and I do not have
> rebound effects or cravings. By intentionally limiting consumption
> during the day, you probably do drastically lower your glucose
> levels. As soon as you eat carbohydrates, you blast your glucose up
> like a step function, and the response of your insulin soon follows
> likewise. Then as the insulin depletes your blood of glucose, you
> may experience a crash and actually need a quick fix of carbs to
> rescue your body from a hypoglycemic attack. This see-saw effect can
> be quite powerful on cravings and moods. My suggestion is to try
> raising your fat intake (seeds, nuts, nut butters, olives, canola oil
> spreads are the ones I use) to 20-25% and see what happens to your
> cravings. I still need to monitor my calorie intake because it is
> easy to consume more than my allotment much more quickly, but the
> satiation is much more evident with the higher fat intake too.
Superficially, a calorie is a calorie is a calorie, and it shouldn't
matter whether it is fat, protein, carbohydrate or even alcohol. As long
as total calories are kept low and nutrition is adequate, one should
seemingly be able to successfully practice CRAN. Although some animal
studies have indicated that high fat diets result in more body fat even
though total calories are identical to controls, a study on humans has
shown no weight gain with 70% fat in contrast to 10% fat when total
calories are kept the same [AMERICAN JOURNAL OF CLINICAL NUTRITION
55:350-355 (1992)].
However, in the above study the subjects were "forced" to consume the
diet they were given, which contained a constant calorie content
irrespective of fat content. In another study, 303 women of normal body
weight were randomly assigned to two groups, a control group which
consumed about 39% fat and an intervention group which was put on a diet
that reduced fat from 39% to 21.6% (target was 20%). After one year, the
women in the low-fat group had lost an average of 3 kg (13 pounds) and
had reduced calorie intake by 25%. The conclusion of the study was that ad
libitum consumption of high-fat foods leads to chronic excess calorie
consumption. [AMERICAN JOURNAL OF CLINICAL NUTRITION 54:821- 828 (1991)].
Your claim for greater satiety from fat is evidently not true
for most people on a per-calorie basis. I have noticed this both in
myself and also on the basis of reading weight-reduction books
which indicate that one of the common denominators of people who
lose weight and do not regain it is a reduction of the fats in
their diet. My first recommendation for anyone wanting to lose
weight or reduce calories is to stop eating meat and reduce
consumption of other fatty foods.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Fri Mar 13 04:34:47 1998
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Date: Fri, 13 Mar 1998 11:25:51 -0800
From: Neil Kenning
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Ben Best wrote:
> ...... I think that anyone who pushes their calorie-restriction
> hard enough will eventually find themselves obsessed with food,
> compulsive about eating and vulnerable to binging.
> But maybe I'm just rationalizing.
And maybe not.
Do some strategies require less thinking about than others?
Eg
(1) Intermittant fasting (1, 2 or 3 days each week)
verses
(2) An overall restriction in calories (calorie density and size) of
each meal.
Which is prefered by practictioners on this list?
Cheers
Neil
>From owner-cran@ListService.net Fri Mar 13 11:32:24 1998
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Date: Fri, 13 Mar 1998 13:31:55 -0500 (EST)
From: Ben Best
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cc: Ben Best
Subject: Re: Appetite versus Hunger
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On Thu, 12 Mar 1998, Felix Ungman wrote:
> Ben Best:
> > I don't drink alcohol, but my attempt to practice CRAN rigorously has
> >given me more understanding of what it feels like to be an alcoholic. I
> >think that anyone who pushes their calorie-restriction hard enough will
> >eventually find themselves obsessed with food, compulsive about eating
> >and vulnerable to binging. But maybe I'm just rationalizing.
>
> well, if you don't get obsessed with food on CR, you probably should
> see a doctor. I find binging very annoying, but try to tackle the
> problem slighty different. I don't know what "will power" is, and
> I'm not sure that I have such a thing. Instead I realize that I have
> several complex feedback loops, that I have very little control over.
> I can choose what to eat, but can't modify how the amino acids that I
> eat stimulate me. Feeling guilty of binging might work once or twice,
> but in the long rung guilt is more destructive than constructive.
> I believe CR should be hazzle free. It's hard, but I'm sure it's
> possible.
"Calorie Restriction" is not a discrete (binary-type) entity. Calorie
intakes of 2000, 1800, 1600, 1400, 1200, 1000, 800, 600, 400, 200, and 0
calories per day will all count as Calorie Restriction. If you choose 0
you are not going to get Adequate Nutrition (calorie deficiency!) and
you will soon die. A person who practices CRAN hassle-free at 1800
calories per day might find themselves with the personality of a
heroin-junkie at 800 calories per day. That was my basic point. I
doubt that the optimum Calorie Restriction for Maximum Lifespan
in humans (an undetermined value) is within anyone's "comfort zone".
But there may be some exceptions.
Nonetheless, there are techniques that people can learn to practice
that can make a given level of CRAN more tolerable and workable. The
easiest one I know of is to minimize fat consumption. Others include
things like weighing food, rationing eating portions, only eating
certain quantities of food at certain times of day, food choices
of various kinds, avoiding being around food unnecessarily, don't
keep high-calorie foods in your kitchen, etc. I now have a target
weight of 120 pounds and my main task in the practice of CRAN is
to find ways to maintain that weight with a minimum of discomfort.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Fri Mar 13 15:30:38 1998
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Date: Fri, 13 Mar 1998 17:30:20 -0500 (EST)
From: Ben Best
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cc: Ben Best
Subject: Re: Low Fat Diet
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On Fri, 13 Mar 1998, Ben Best wrote:
> women in the low-fat group had lost an average of 3 kg (13 pounds) and
^^^^^^^^^
OOPS!! Make that 6.6 pounds!
-- Ben
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Sun Mar 15 03:44:47 1998
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From: "Phil Harris"
To: "Caloric Restriction with Adequate Nutrition Listserver"
Subject: Re: Low Fat Diet and cholesterol
Date: Sun, 15 Mar 1998 10:43:34 -0000
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While tidying came across extracts from Science 272 685-688, 3 May 1996, JL
Breslow: Mouse Models of Atherosclerosis. Page 686, quote:-
"One of the hallmarks of atherosclerosis is its exacerbation by
high-cholesterol, high-fat diets. This effect is mimicked in apo-E
deficient mice ( Nakashima Y et al., Aretioscler. thromb. 14, 133 (1994)).
When these mice were fed a Western-type diet (containing 0.15% cholesterol
and 21% fat, derived from mainly milk fat), their cholesterol levels rose
to three to four times the levels of the low-cholesterol, low-fat diet, and
their lesions increased in size and rate of progression."
My understanding is that their are 'high-responders' to dietary cholesterol
in the human population. For them, cholesterol-free (no animal product)
low-fat diet could be wise. Not sure what is the basis of above
percentages, but general point seems well made.
Also interesting article in same Science, page 682, discusses arrhythmia
"...can also be acquired. ...side effects...most of these medications block
HERG channels..... observation provides a mechanistic link between an
inherited and an acquired arrhythmia......[potassium supplementation]
therapy likely to be effective in all acquired and inherited forms of
LQT...."
Phil Harris
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Date: Sun, 15 Mar 1998 12:57:34 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Caloric Restriction Does not Slow Aging in Humans
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On Wed, 25 Feb 1998, Ben Best wrote:
> On Tue, 24 Feb 1998, Doug Skrecky wrote:
>
> > Recent evidence indicates that the anti-aging effect of caloric
> > restriction, which has been documented in rodents, is not operative in
> > humans.
>
> > A low body-mass index does have a positive association with reduced
> > mortality rates in humans. However recent research indicates that this is
> > due to a negative association between BMI and physical fitness. After
> > physical fitness is accounted for, there exists no further effect of BMI
> > on mortality. See the following table from (International Journal of
> > Obesity 19 Suppl: S41-S44 1995.
Now that I have read this article, I have nothing to add to my
previous critique -- it seems right on target. Except to note that your
reference was incomplete. You should have noted that the article you
were citing was from Volume 19 *Supplement 4* of 1995. By not giving
the supplement number you delayed my ability to get a copy of this
article by a week.
> > In humans over 84 years of age BMI has not been found to exert any
> > significant effect on mortality. (New England Journal of Medicine 338:
> > 1-7 1998 & Arch Intern Med 157: 2249-2258 1997) Therefore since no
> > association has been found between BMI and mortality in aged humans, then
> > caloric restriction is not operative in modifying the rate of aging in
> > humans.
As I suspected, neither of these two studies you cited corrected for
smoking or underlying disease. The NEW ENGLAND JOURNAL OF MEDICINE at
least acknowledged this fact in the Discussion section -- even mentioning
the likelihood that underlying disease is probably more common in older
subjects, although the authors suggested that indirect evidence supports
their conclusions. The authors also mentioned that all of their data
except mortality came from self-reporting on questionnaires -- and that
underreporting of body weight may increase with age.
Your conclusions may be correct, but I'm not convinced.
Epidemiological studies are not as easy to interpret as you imply. And BMI
is, in particular, a can of worms for the elderly, considering that it
does not actually measure leanness, calorie intake, or give an indication
of nutritional adequacy (much less smoking or underlying disease).
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Mon Mar 16 11:22:16 1998
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Date: Mon, 16 Mar 1998 13:21:49 -0500 (EST)
From: Ben Best
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Subject: Health Benefits of Alcohol?
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The February issue of the journal ADDICTION contains a research
report which is probably the best study of the relationship between
alcohol consumption and mortality which has ever been done. It is
probably also the largest, since it pools the results of the best
available previous studies. [ADDICTION 93(2):183-229 (1998)]
Unlike many previous studies which have a single category for
non-drinkers, this study carefully distinguished between former
drinkers and long-term abstainers. Using this distinction, the
reputed reduced mortality risk for light drinkers over long-term
abstainers was disproven for both men and women.
In the case of males, the confounding effect of grouping
former drinkers with long-term abstainers was particularly
illuminating. Six statistically significant differences were seen
between the two groups. Compared to long-term abstainers, former
drinkers were more likely to be: (1) heavy smokers (2) marijuana users
(3) unemployed (4) depressed (5) less well educated and (6) have better
educated fathers. The last result is somewhat puzzling, and the only
explanation I can think-of is that it might be a marker for "downward
mobility" -- people who are depressed & unemployed because they failed
to achieve the standards of their parents.
There have been fewer alcohol studies on women than on men, so there
are less data available, and the results are less definite -- except to
rule-out a definite conclusion that light drinkers have less mortality
risk than long-term abstainers OR former drinkers. Evidence was found for
demographic factors which might account for the mortality results of some
studies. These factors are unrelated to the physical effects of alcohol.
Both "long-term abstainers and former drinkers were more likely to have
low income, had less education, were less likely to be employed and were
less likely to be European American than light drinkers ..."
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Tue Mar 17 00:55:08 1998
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Ben, I'm not convinced of the validity of a study that appears to cover
such a small sector of society.
Through my own experiences of mixing with people of all classes,
educational backgrounds, in both civilian and miltary employment I can
honestly say alcohol use goes across the board. Many highly educated
people (those holding doctorates and so on) and highly paid individuals
in highly responsible positions, drink - lightly in public situations
but rather more in private.
I showed this posting to a friend this morning; she happens to be a
Royal Air Force Wing Commander, married to a more senior Officer, and
they are both very well educated. She laughed and suggested that
perhaps a lot of us aren't 'real drinkers'! :-) With all due respect
we suggest that the results of this study are more to do with
statistical manipulation.
Regards,
Dawn
>From owner-cran@ListService.net Tue Mar 17 04:28:51 1998
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Many brands of Vitamin C (the ones you put in a glass of water)
contains sodium bicarbonate. Does this sodium count when you're
estimating total daily sodium intake?
FELIX'98 - CITIUS . ALTIUS . FORTIUS
>From owner-cran@ListService.net Tue Mar 17 04:28:52 1998
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Date: Tue, 17 Mar 1998 12:30:24 +0100
Subject: Re: Appetite versus Hunger
From: "Felix Ungman"
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Ben Best:
> "Calorie Restriction" is not a discrete (binary-type) entity. Calorie
>intakes of 2000, 1800, 1600, 1400, 1200, 1000, 800, 600, 400, 200, and 0
>calories per day will all count as Calorie Restriction.
It's funny, but my diet is kind of binary. I either eat 1600-1800 calories
on steamed vegetables and rice, etc. Or I eat a "normal" diet. This weekend,
my mere-human-diet mode was triggered by visiting a birthday party. And
I could not bring myself back to CR until yesterday. For me, Hunger is
not that important, it's seems that Appetite is the one in control.
Although, if I go hungry for say more than a week, I get the feeling of
being afraid of something. Must be some low-level starvation feedback.
FELIX'98 - CITIUS . ALTIUS . FORTIUS
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Subject: Re: Health Benefits of Alcohol?
Date: Tue, 17 Mar 98 15:11:37 -0000
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From: Ian Eiloart
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Richard & Dawn Fedorowicz (rdf2z@koan.de) said:
>Ben, I'm not convinced of the validity of a study that appears to cover
>such a small sector of society.
I don't see that Ben says anything to suggest that the study covers a
small section of society, unless you mean that 'Americans' is a small
section. However, it appears that there are two aspects to this study, a
primary study which distinguished between never drinkers and ex-drinkers,
and a pooled analysis of previous studies, many of which had not made
those distinctions.
>
>Through my own experiences of mixing with people of all classes,
>educational backgrounds, in both civilian and miltary employment I can
>honestly say alcohol use goes across the board. Many highly educated
>people (those holding doctorates and so on) and highly paid individuals
>in highly responsible positions, drink - lightly in public situations
>but rather more in private.
It does seem reasonable that ex-drinkers are likely to be people that
have been persuaded to quit drinking by personal problems caused by
acoholism. The six categories that Ben lists are not the categories from
which the subjects were chosen, but happened to occur more among the
ex-drinkers.
>
>I showed this posting to a friend this morning; she happens to be a
>Royal Air Force Wing Commander, married to a more senior Officer, and
>they are both very well educated. She laughed and suggested that
>perhaps a lot of us aren't 'real drinkers'! :-) With all due respect
>we suggest that the results of this study are more to do with
>statistical manipulation.
>
>Regards,
>Dawn
>
>
Ben had said this:
>
> The February issue of the journal ADDICTION contains a research
>report which is probably the best study of the relationship between
>alcohol consumption and mortality which has ever been done. It is
>probably also the largest, since it pools the results of the best
>available previous studies. [ADDICTION 93(2):183-229 (1998)]
>
> Unlike many previous studies which have a single category for
>non-drinkers, this study carefully distinguished between former
>drinkers and long-term abstainers. Using this distinction, the
>reputed reduced mortality risk for light drinkers over long-term
>abstainers was disproven for both men and women.
>
> In the case of males, the confounding effect of grouping
>former drinkers with long-term abstainers was particularly
>illuminating. Six statistically significant differences were seen
>between the two groups. Compared to long-term abstainers, former
>drinkers were more likely to be: (1) heavy smokers (2) marijuana users
>(3) unemployed (4) depressed (5) less well educated and (6) have better
>educated fathers. The last result is somewhat puzzling, and the only
>explanation I can think-of is that it might be a marker for "downward
>mobility" -- people who are depressed & unemployed because they failed
>to achieve the standards of their parents.
>
> There have been fewer alcohol studies on women than on men, so there
>are less data available, and the results are less definite -- except to
>rule-out a definite conclusion that light drinkers have less mortality
>risk than long-term abstainers OR former drinkers. Evidence was found for
>demographic factors which might account for the mortality results of some
>studies. These factors are unrelated to the physical effects of alcohol.
>Both "long-term abstainers and former drinkers were more likely to have
>low income, had less education, were less likely to be employed and were
>less likely to be European American than light drinkers ..."
>
> --------------------------------------------
> Ben Best (benbest@benbest.com)
> http://www.benbest.com/
>
>
--
cheers, Ian
http://www.cogs.susx.ac.uk/users/iane
http://www.cogs.susx.ac.uk/users/iane/coops
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Subject: Re: Vitamin C with sodium
Date: Tue, 17 Mar 98 16:49:13 -0000
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From: Ian Eiloart
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Felix Ungman (felix@objectzone.se) said:
>Many brands of Vitamin C (the ones you put in a glass of water)
>contains sodium bicarbonate. Does this sodium count when you're
>estimating total daily sodium intake?
>
>FELIX'98 - CITIUS . ALTIUS . FORTIUS
>
Yes.
--
cheers, Ian
http://www.cogs.susx.ac.uk/users/iane
http://www.cogs.susx.ac.uk/users/iane/coops
>From owner-cran@ListService.net Tue Mar 17 10:18:54 1998
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From: Doug Skrecky
To: Ian Eiloart
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Subject: Re: Vitamin C with sodium
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> >Many brands of Vitamin C (the ones you put in a glass of water)
> >contains sodium bicarbonate. Does this sodium count when you're
> >estimating total daily sodium intake?
> >
Why is this important?
>From owner-cran@ListService.net Tue Mar 17 10:33:15 1998
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Date: Tue, 17 Mar 1998 12:30:59 -0500 (EST)
From: Ben Best
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Subject: Re: Vitamin C with sodium
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On Tue, 17 Mar 1998, Felix Ungman wrote:
> Many brands of Vitamin C (the ones you put in a glass of water)
> contains sodium bicarbonate. Does this sodium count when you're
> estimating total daily sodium intake?
Sodium bicarbonate has as much sodium in a molecule as sodium
chloride (table salt). But most people with healthy kidneys needn't
worry too much about their sodium intake. My understanding is that
sodium only elevates blood pressure in about 10% of the population,
primarily those who are elderly or obese.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Wed Mar 18 00:59:49 1998
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Date: Wed, 18 Mar 1998 02:59:47 -0500 (EST)
From: Ben Best
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Subject: Re: Health Benefits of Alcohol?
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On Tue, 17 Mar 1998, Ian Eiloart wrote:
> Richard & Dawn Fedorowicz (rdf2z@koan.de) said:
>
> >Ben, I'm not convinced of the validity of a study that appears to cover
> >such a small sector of society.
>
> I don't see that Ben says anything to suggest that the study covers a
> small section of society, unless you mean that 'Americans' is a small
> section. However, it appears that there are two aspects to this study, a
> primary study which distinguished between never drinkers and ex-drinkers,
> and a pooled analysis of previous studies, many of which had not made
> those distinctions.
Ian,
It was very big of you to reply to Dawn the way you did (I
omitted most of the reply for the sake of brevity) in light of your
earlier statements about the "health benefits of alcohol". I don't know
either what Dawn meant by a "small sector of society". The ADDICTION
study [ADDICTION 93(2):183-229 (1998)] was actually a very large one.
Large enough to not only discriminate between ex-drinkers and long-term
abstainers, but to find 6 statistically significant differences between
the males. I neglected to mention that among the females, there were
5 statistically significant differences between former drinkers and
long-term abstainers. Former drinkers tended to be: (1) heavy smokers
(2) in poorer health (3) unmarried (4) less religious (5) better educated.
Since seeing this article, I have attempted to survey the literature
about alcohol & mortality, and with only a very few exceptions these
studies have grouped ex-drinkers with long-term abstainers under the
rubric "non-drinkers".
I have found one exception, however, a very large study of over
100,000 people done in 1990 [AMERICAN JOURNAL OF CARDIOLOGY 66:1237-1242]
This study established that light drinkers have no less risk of mortality
than lifetime abstainers for non-cardiovascular disease, but do have lower
coronary artery disease (CAD) mortality. Even in the area of
cardiovascular disease, the results are mixed: "Use of alcohol was
associated with higher risk of mortality from hypertension, hemorrhagic
stroke and cardiomyopathy, but with lower risk from CAD, occlusive stoke
and nonspecific cardiovascular disease.
There is good evidence that light alcohol drinking increases
HDL cholesterol and may have an anti-thrombotic effect. With respect
to the latter, low-dose alcohol is like aspirin in reducing clotting.
And like aspirin, with less clotting there is less change of
coronary artery disease, but a greater danger of hemorragic stroke.
An editorial in the December 1997 issue of the JOURNAL OF THE ROYAL
SOCIETY OF MEDICINE [ 90(12):651 ] concludes that in light of the many
obvious health hazards of alcohol (including temporary impairment of
neurological function) the availability of so many other cardiovascular
drugs [ I would add niacin, weight loss and exercise ] "and that the
benefits of alcohol are small and ill-understood" that the recommendation
to be a light drinker is "not only meaningless but also irresponsible".
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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Date: Wed, 18 Mar 1998 03:28:43 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Low Fat Diet
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> On Sun, 8 Mar 1998, Doug Younkin wrote:
[snip]
> > My suggestion is to try
> > raising your fat intake (seeds, nuts, nut butters, olives, canola oil
> > spreads are the ones I use) to 20-25% and see what happens to your
> > cravings. I still need to monitor my calorie intake because it is
> > easy to consume more than my allotment much more quickly, but the
> > satiation is much more evident with the higher fat intake too.
On Fri, 13 Mar 1998, Ben Best wrote:
[snip]
> In another study, 303 women of normal body
> weight were randomly assigned to two groups, a control group which
> consumed about 39% fat and an intervention group which was put on a diet
> that reduced fat from 39% to 21.6% (target was 20%). After one year, the
> women in the low-fat group had lost an average of 3 kg (13 pounds) and
> had reduced calorie intake by 25%. The conclusion of the study was that ad
> libitum consumption of high-fat foods leads to chronic excess calorie
> consumption. [AMERICAN JOURNAL OF CLINICAL NUTRITION 54:821- 828 (1991)].
>
> Your claim for greater satiety from fat is evidently not true
> for most people on a per-calorie basis.
I don't mean to rub it in, but I have been looking into this subject
more carefully and all of the studies I have found reinforce the idea that
fat has a low capacity for satiation.
Two notable studies on this subject were in the AMERICAN JOURAL OF
CLINICAL NUTRITION. The first study [ 57(suppl):772S-778S (1993) ]
demonstated that a 362 calorie supplement of carbohydrate given at
breakfast measurably reduced appetite, but a 362 calorie fat supplement
had *NO* effect on appetite. It was also demonstrated that when
voluntarily eating foods from a range of either high-fat or
high-carbohydrate foods, obese subjects at twice as many calories when
selecting from the high-fat foods as opposed to when selecting from the
high-carbohydrate foods.
The second study placed a group of women (healthy, non-smoking, age
22-41 from university students & staff) on three 2-week diets in the
course of 6 weeks: a low-fat diet (15-20% fat) for 2 weeks, a medium-fat
diet for 2 weeks (30-35% fat) and a high-fat diet (45-50% fat) for 2
weeks. On the low-fat diet the women consumed 11.3% fewer calories
compared to the medium-fat diet. On the high-fat diet the women consumed
15.4% more calories compared to the medium-fat diet. [ 46:886-92 (1987) ]
Moral of the story: to reduce your calorie intake with a minimum of
strain & discomfort -- CUT THE FAT!!
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Thu Mar 19 01:54:40 1998
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From: Doug Skrecky
To: cran@listservice.net
Subject: sodium and blood pressure
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Authors
Kotchen TA. Kotchen JM.
Institution
Department of Medicine, Medical College of Wisconsin, Milwaukee 53226, USA.
Title
Dietary sodium and blood
pressure: interactions with other nutrients. [Review] [61
refs]
Source
American Journal of Clinical Nutrition. 65(2 Suppl):708S-711S, 1997 Feb.
Abstract
This paper reviews the evidence that salt sensitivity of
blood pressure is related both to the anion
ingested with sodium as well as to other components of the
diet. In several experimental models of salt-sensitive hypertension and in
humans, blood pressure is not increased by
a high sodium intake provided with anions other than
chloride. Salt-induced increase of blood
pressure depends on the concomitant ingestion of both
sodium and chloride. Both epidemiologic and clinical
evidence suggest that sodium chloride-induced increases of
blood pressure are augmented by diets
deficient in potassium or calcium. In experimental animals, a high intake of
simple carbohydrates also augments sodium chloride
sensitivity of blood pressure. These
observations indicate that the effect of dietary sodium on
blood pressure is modulated by other
components of the diet. [References: 61]
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Date: Thu, 19 Mar 1998 01:05:42 -0800 (PST)
From: Doug Skrecky
To: cran@listservice.net
cc: crsociety@lists.csn.net
Subject: dietary fat & body fat
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"Is Dietary Fat a Major Determinant of Body Fat?"
American Journal of Clinical Nutrition 67(Sup): 556S-562S 1998
Abstract:
The precentage of energy from dietary fat is widely believed to be an
important determinant of body fat, and several mechanisms have been
proposed to account for such a relation. Comparisons of both diets and
the prevalence of obesity between affluent and poor countries have been
used to support a causal association, but these contrasts are seriously
confounded by differences in physical acitivity and food availability.
Within areas of similar economic development, regional intake of fat and
prevalence of obesity have not been positively correlated. Randomized
trials are the preferable method to evaluate the effect of dietary fat on
adiposity, and are feasible because the number of subjects needed is not
large. In short-term trials, a modest reduction in body weight is
typically seen in individuals randomly assigned to diets with a lower
percentage of energy from fat. However compensatory mechanisms appear to
operate because in trials lasting >=1 y, fat consumption within the range
of 18-40% of energy appears to have little if any effect on body fatness.
Moreover, within the United States, a substantial decline in the
percentage of energy from fat consumed during the past two decades has
corresponded with a massive increase in obesity. Diets high in fat do not
appear to be the primary cause of the high prevalence of excess body fat
in our society, and reductions in fat will not be a solution.
>From owner-cran@ListService.net Thu Mar 19 10:55:52 1998
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Date: Thu, 19 Mar 1998 12:55:44 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: dietary fat & body fat
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On Thu, 19 Mar 1998, Doug Skrecky wrote:
> "Is Dietary Fat a Major Determinant of Body Fat?"
> American Journal of Clinical Nutrition 67(Sup): 556S-562S 1998
>
> Abstract:
>
> The precentage of energy from dietary fat is widely believed to be an
> important determinant of body fat, and several mechanisms have been
> proposed to account for such a relation. Comparisons of both diets and
> the prevalence of obesity between affluent and poor countries have been
> used to support a causal association, but these contrasts are seriously
> confounded by differences in physical acitivity and food availability.
> Within areas of similar economic development, regional intake of fat and
> prevalence of obesity have not been positively correlated. Randomized
> trials are the preferable method to evaluate the effect of dietary fat on
> adiposity, and are feasible because the number of subjects needed is not
> large. In short-term trials, a modest reduction in body weight is
> typically seen in individuals randomly assigned to diets with a lower
> percentage of energy from fat. However compensatory mechanisms appear to
> operate because in trials lasting >=1 y, fat consumption within the range
> of 18-40% of energy appears to have little if any effect on body fatness.
> Moreover, within the United States, a substantial decline in the
> percentage of energy from fat consumed during the past two decades has
> corresponded with a massive increase in obesity. Diets high in fat do not
> appear to be the primary cause of the high prevalence of excess body fat
> in our society, and reductions in fat will not be a solution.
Douglas,
I have recently posted the results of 3 very well-controlled studies
indicating the effect of dietary fat in increasing body due to the lack
of satiation by fat. I also cited an experiment in which isocaloric
conditions were *forced* which demonstrated no increase in adiposity.
Epidemiological studies comparing countries and reference to the
decline in fat consumption in the United States associated with the
increased obesity seen in recent years are very weak evidence to
contrast to direct experiments with people & animals. As I have said
many times before, epidemiological studies usually involve a host of
unrecognized & unacknowledged variables which provide misleading results.
It is VERY difficult to control for conditions in epidemiological studies
-- especially when all of the variables are unknown.
I also mentioned the trend in the United States in my posting about the
Obesity presentations at A4M. The increase in obesity could be due to very
many social & dietary changes which have occurred in the past decades
other than the reduction in fat intake. "Labor-saving devices" are often
blamed -- associated with an increasingly sedentary lifestyle and more
automation in the workplace for tasks requiring physical exertion. A
decline in tobacco use could also be a cause. As I have noted, almost all
"fat-free" products I see are LOADED with sugar. Obesity affects about a
third of the population now, and that group may have other reasons for
consuming more food -- or perhaps that segment is exceptional in
continuing to consume more fat. Epidemiological studies too often leave
you guessing.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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Date: Thu, 19 Mar 1998 13:52:54 -0500 (EST)
From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Trihydroxystilbene resveratrol
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Trihydroxystilbene resveratrol, present in some grape juice and in
red wine, is known to be a modulator of lipid and lipoprotein synthesis.
An experiment to investigate the effects of red wine, white wine,
commercial grape juice and resveratrol-enriched grape juice was conducted
at the University of Toronto [CLINICA CHIMICA ACTA 246:183-193 (1996)].
Subjects consumed either 375ml/day of wine or 500ml/day of grape juice for
4 weeks following 2 weeks of abstinance.
Neither grape juice had much effect on lipids or lipoproteins. An 11%
increase in HDL cholesterol after 4 weeks was attributed to ethanol.
Ethanol also increases apolipoprotein A-I, but in this experiment apo A-I
was increased 11% and 7% for red and white wine respectively. However,
plasma triglycerides increased 26% with red wine and total cholesterol
increased 6% -- with no increase seen for white wine. This result is
in agreement with an earlier study [AMERICAN JOURNAL OF CARDIOLOGY
71:467-469 (1993)] which indicated a slightly higher mortality from
cardiovascular disease for those drinking only red wine compared to
those drinking only white wine (although both wines have lower risk
of cardiovascular disease than is seen for spirits or beer).
So evidently resveratrol is not as effective for lipid and lipoprotein
modulation in humans as animal experiments suggested. The reference
Phil Harris posted concerning resveratrol in October [SCIENCE 275:218-220
(1997)] was concerned with its anti-carcinogenic effect, not its effect
on lipid or lipoprotein regulation.
As my recent postings have indicated, I think the reputed benefits from
alcohol by virtue of its HDL elevating effect have been grossly
over-rated. A person practicing CRAN would probably have and excellent
HDL/LDL profile anyway, and would probably be better off without extra
calories from alcohol -- or the many metabolic disturbances it creates.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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From: "Doug Younkin"
To: CRAN@ListService.net, crsociety@purpletape.cs.uchicago.edu
Date: Sat, 21 Mar 1998 10:33:17 +0000
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Subject: Re: Low Fat Diet
References:
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Ben,
I don't really care if you "rub it in" or not. My point was
to mention something I have observed about myself, and to offer it as
something you might consider trying for yourself. You may quote as
many population studies as you wish, however they will not negate an
individual experience. (This is an important statistical
distinction, just as the distinction between improving MEAN lifespan
and MAXIMUM lifespan is an important statistical distinction which we
had discussed previously.)
In any case, my research indicates that in general for populations,
the type of fat in a diet is much more important to prevent
disease than the percent of calories from fat. That is why I try to
limit (or nearly eliminate) saturated fat from my diet and increase
monounsaturated, include a small amount of omega-6, and assure
adequate intakes of omega-3 (primarily from flax and pumpkin seeds,
with occasional fish). Though I said that _I_ experience more
satiation by keeping the fat intake at 20-25% rather than at about
10%, _I_ still need to watch calorie consumption carefully because it
is more easy to consume calories with a higher fat diet.
I will post a list of abstracts from Medline regarding studies of
different fat intakes and disease incidence. Though the trends are
not conclusive, the data tend to indicate that saturated fats
increase disease states, monounsaturates tend to be fairly neutral,
omega-6 tends to be good except for some indication of disease (like
blood clotting if taken in excess), and omega-3 tends to be good
except for some indication of disease (like blood thinning [stroke]
if taken in excess).
All things are on a continuum, whether it is total calories, % of
calories from fat, % of calories from protein (or just amount of
protein, another topic previously discussed), types of fat, water
intake (another discussion), anti-oxidants (another discussion),
whatever. Both ends of each continuum lead to increased disease
states, aging, or death. Somewhere between the ends is an optimum
for each diet component, but will the optimum for cardiac health be
the optimum for cancer prevention, or stroke, or XXX organ function,
or longevity, or enjoyment of life? And is what gives the best
results for a population of a test species also be optimum for a
population of humans? And will the optimum for human populations be
optimum for YOU or ME or some other individual?
To answer this question you must move from the exclusive realm of
statistics to include a much greater emphasis on individual
diagnostic criteria. I need to monitor my own measures of health
(biomarkers or whatever you want to call them), and with a medical
care practitioner that I trust, chart a course for my own health
maintenance and improvement. For me, that includes moderate caloric
restriction (around 2000 calories per day), and recently,
moderate daily aerobic and resistance training. That maintains my
weight at about 125 pounds (I am 6 ft 1 in tall). My personal
biomarker of blood pressure has recently gradually dropped to about
105/67. My pulse is still around 80, but I expect that to drop
gradually as I continue with my aerobic exercises.
It is nice to read about other studies, but I only have control over
myself, so I am giving priority to monitoring and improving my diet
composition and biomarkers. I agree that the question of which
biomarkers are most meaningful has not been answered, but I can't
wait for definitive answers. I must research and talk and come to my
own conclusions and get on with my own life extension program. I am
43 years old (44 next month) and today is the time to take action. I
am sure everyone else on these lists are doing the same, in their own
way and at their own pace. I have no right to judge the program of
another, since I am doing the best I can myself. I wish everyone
success in their endeavors to improve and lengthen their lifespans.
It is a very personal choice we make, but it is good to have a forum
to share with others on our journey.
Doug Younkin
===================
> Date: Wed, 18 Mar 1998 03:28:43 -0500 (EST)
> From: Ben Best
> To: Caloric Restriction with Adequate Nutrition Listserver
> Subject: Re: Low Fat Diet
> > On Sun, 8 Mar 1998, Doug Younkin wrote:
>
> [snip]
> > > My suggestion is to try
> > > raising your fat intake (seeds, nuts, nut butters, olives, canola oil
> > > spreads are the ones I use) to 20-25% and see what happens to your
> > > cravings. I still need to monitor my calorie intake because it is
> > > easy to consume more than my allotment much more quickly, but the
> > > satiation is much more evident with the higher fat intake too.
>
> On Fri, 13 Mar 1998, Ben Best wrote:
>
> [snip]
> > In another study, 303 women of normal body
> > weight were randomly assigned to two groups, a control group which
> > consumed about 39% fat and an intervention group which was put on a diet
> > that reduced fat from 39% to 21.6% (target was 20%). After one year, the
> > women in the low-fat group had lost an average of 3 kg (13 pounds) and
> > had reduced calorie intake by 25%. The conclusion of the study was that ad
> > libitum consumption of high-fat foods leads to chronic excess calorie
> > consumption. [AMERICAN JOURNAL OF CLINICAL NUTRITION 54:821- 828 (1991)].
> >
> > Your claim for greater satiety from fat is evidently not true
> > for most people on a per-calorie basis.
>
> I don't mean to rub it in, but I have been looking into this subject
> more carefully and all of the studies I have found reinforce the idea that
> fat has a low capacity for satiation.
[snip]
> Moral of the story: to reduce your calorie intake with a minimum of
> strain & discomfort -- CUT THE FAT!!
>
> --------------------------------------------
> Ben Best (benbest@benbest.com)
> http://www.benbest.com/
>
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From: "Doug Younkin"
To: CRAN@ListService.net, crsociety@purpletape.cs.uchicago.edu
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Subject: Medline abstracts: dietary fat composition studies
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Here are some abstracts from Medline regarding dietary fat types and
effects on health.
Doug Younkin
==================================
Dietary monounsaturated fatty acids and serum lipoprotein levels
in healty subjects. Mensink RP Atherosclerosis 1994 Oct 110
Suppl: S65-8
Abstract
Effects of monounsaturated fatty acids on serum total
cholesterol levels in man are often described as 'neutral'. The
term neutral, however, is often misinterpreted. It does not mean
that one can simply add monounsaturates to the diet without
changing the serum total cholesterol level but that, under
iso-caloric conditions, monounsaturated fatty acids have similar
effects on serum total cholesterol as carbohydrates. Diets high
in monounsaturated fatty acids, however, have a more favourable
effect on the distribution of cholesterol over the various
lipoproteins as compared with diets high in carbohydrates. Thus,
the term neutral is misleading. In addition, in contrast with
earlier studies, recent studies suggest that at realistic
intakes, polyunsaturates and monounsaturates have comparable
effects on serum lipoprotein levels. At present, there is no
unequivocal explanation to resolve this discrepancy. However,
these findings offer subjects on cholesterol-lowering diets a
larger choice of food items to choose from to replace products
high in the serum cholesterol-raising saturated fatty acids.
Dietary Fats, Unsaturated ; Fatty Acids, Monounsaturated ; Human
; Lipoproteins, HDL Cholesterol ; Support, Non-U.S. Gov't ;
Author Address
Department of Human Biology, Limburg University, Maastricht, The
Netherlands.
============================================
Relative effects of dietary saturated, monounsaturated, and
polyunsaturated fatty acids on cardiac arrhythmias in rats.
McLennan PL Am J Clin Nutr 1993 Feb 57:2 207-12
Abstract
This study compared monounsaturated oleic acid with n-6 and n-3
polyunsaturated fatty acids (PUFAs) for their ability to modify
the vulnerability to cardiac arrhythmias during ischemia or
reperfusion in rats. Replacement of saturated animal fat in the
diet with oleic acid-rich olive oil did not significantly alter
the incidence of ventricular fibrillation or other cardiac
arrhythmias. Replacement with either n-6-rich sunflower seed oil
or n-3-rich fish oil reduced the incidence and severity of
arrhythmias occurring in ischemia. The fish oil significantly
reduced reperfusion arrhythmias independently of antecedent
ischemic arrhythmias. Fatal ventricular fibrillation was
significantly reduced by n-6 (8%; n = 25) and n-3 (0%; n = 24)
PUFA but not by monounsaturates (36%; n = 25) compared with
saturated fat (42%; n = 24). The results suggest that dietary
replacement of saturated fats by n-6 and especially n-3 PUFA but
not monounsaturated fatty acids can reduce the likelihood of an
ischemic event leading to sudden cardiac death.
Author Address
Cardiac Research Unit, Commonwealth Scientific and Industrial
Research Organization, Adelaide, Australia.
==============================================
Effects oflong-term monounsaturated- vs polyunsaturated-enriched
diets on lipoproteins in healthy men and women [see comments] Mata P,
Alvarez-Sala LA, Rubio MJ, Nuno J, De Oya M Am J Clin Nutr 1992
Apr 55:4 846-50
Abstract
The effect of dietary-fat saturation on plasma lipoprotein
concentrations was assessed in 46 men and 32 women placed on a
diet enriched in polyunsaturated fatty acids (sunflower oil) for
12 wk and, under isocaloric conditions, on a diet enriched in
monounsaturated fatty acids (olive oil) for the next 16 wk in
men and 28 wk in women. Fat comprised 37% of the total energy
intake in men and 36% in women. At the end of the
monounsaturated fatty acid diet no change occurred in total
cholesterol (TC) in men but it increased by 9% in women.
High-density-lipoprotein (HDL) cholesterol increased by 17% in
men and by 30% in women. The atherogenic index (TC:HDL
cholesterol) fell significantly in both sexes. No significant
changes occurred in plasma low-density-lipoprotein cholesterol
or in total triglycerides values. These data show that when
compared with polyunsaturates, monounsaturates increased HDL
cholesterol and reduced the atherogenic risk profile in both
sexes.
Author Address
Department of Internal Medicine, Fundacion Jimenez Diaz,
Universidad Autonoma de Madrid, Spain.
==================================================
Effects of a monounsaturated rapeseed oil and a polyunsaturated
sunflower oil diet on lipoprotein levels in humans. Valsta LM,
Jauhiainen M, Aro A, KatanMB, Mutanen M Arterioscler Thromb 1992 Jan
12:1 50-7
Abstract
The effects of high oleic acid rapeseed oil compared with
polyunsaturated fats on serum lipoprotein levels are largely
unknown. Therefore, we fed 30 women and 29 men a baseline diet
rich in saturated fat, which was followed by a diet rich in high
oleic and low erucic acid rapeseed oil (total energy content of
fat, 38%; saturates, 12.4%; monounsaturates, 16%; n-6
polyunsaturates, 6%; and n-3 polyunsaturates, 2%) and one rich
in sunflower oil (total energy content of fat, 38%; saturates,
12.7%; monounsaturates, 10%; n-6 polyunsaturates, 13%; and n-3
polyunsaturates, 0%). The oils were incorporated into mixed
natural diets that were dispensed in a random order for 3.5
weeks each in a blinded crossover design. The diet composition
was confirmed by analysis of duplicate diets. Both test diets
reduced serum total cholesterol (TC) and low density lipoprotein
(LDL) cholesterol levels from baseline, the monounsaturated
rapeseed oil diet more than the polyunsaturated sunflower oil
diet (TC: -15% versus -12%, p less than 0.01; LDL cholesterol:
-23% versus -17%, p less than 0.01). Very low density
lipoprotein (VLDL) cholesterol and total, VLDL, and LDL
triglyceride levels were lower during the sunflower oil diet
compared with the rapeseed oil diet. Total high density
lipoprotein (HDL) cholesterol levels remained unchanged by both
diets. The consumption of rapeseed oil resulted in a more
favorable HDL2 to LDL cholesterol ratio (0.43 +/- 0.19 versus
0.39 +/- 0.18, p less than 0.01) and an apolipoprotein A-I to B
ratio (3.0 +/- 1.4 versus 2.4 +/- 1.6, p less than 0.001) than
did the sunflower oil.(ABSTRACT TRUNCATED AT 250 WORDS)
Author Address
Department of Nutrition, University of Helsinki, Finland.
================================================
Dietary polyunsaturated fatty acids and composition of human
aortic plaques [see comments] Felton CV, Crook D, Davies MJ,
Oliver MF Lancet 1994 Oct 29 344:8931 1195-6
Abstract
How long-term dietary intake of essential fatty acids affects
the fatty-acid content of aortic plaques is not clear. We
compared the fatty-acid composition of aortic plaques with that
of post-mortem serum and adipose tissue, in which essential
fatty-acid content reflects dietary intake. Positive
associations were found between serum and plaque omega 6 (r =
0.75) and omega 3 (r = 0.93) polyunsaturated fatty acids, and
monounsaturates (r = 0.70), and also between adipose tissue and
plaque omega 6 polyunsaturated fatty acids (r = 0.89). No
associations were found with saturated fatty acids. These
findings imply a direct influence of dietary polyunsaturated
fatty acids on aortic plaque formation and suggest that current
trends favouring increased intake of polyunsaturated fatty acids
should be reconsidered.
Author Address
Wynn Institute for Metabolic Research, London, UK.
================================================
Effect of dietary fatty acids on serum lipids and lipoproteins.
A meta-analysis of 27 trials. Mensink RP, Katan MB Arterioscler
Thromb 1992 Aug 12:8 911-9
Abstract
To calculate the effect of changes in carbohydrate and fatty
acid intake on serum lipid and lipoprotein levels, we reviewed
27 controlled trials published between 1970 and 1991 that met
specific inclusion criteria. These studies yielded 65 data
points, which were analyzed by multiple regression analysis
using isocaloric exchanges of saturated (sat), monounsaturated
(mono), and polyunsaturated (poly) fatty acids versus
carbohydrates (carb) as the independent variables. For high
density lipoprotein (HDL) we found the following equation: delta
HDL cholesterol (mmol/l) = 0.012 x (carb----sat) + 0.009 x
(carb----mono) + 0.007 x (carb---- poly) or, in milligrams per
deciliter, 0.47 x (carb----sat) + 0.34 x (carb----mono) + 0.28 x
(carb----poly). Expressions in parentheses denote the percentage
of daily energy intake from carbohydrates that is replaced by
saturated, cis-monounsaturated, or polyunsaturated fatty acids.
All fatty acids elevated HDL cholesterol when substituted for
carbohydrates, but the effect diminished with increasing
unsaturation of the fatty acids. For low density lipoprotein
(LDL) the equation was delta LDL cholesterol (mmol/l) = 0.033 x
(carb----sat) - 0.006 x (carb----mono) - 0.014 x (carb----poly)
or, in milligrams per deciliter, 1.28 x (carb----sat) - 0.24 x
(carb----mono) - 0.55 x (carb---- poly). The coefficient for
polyunsaturates was significantly different from zero, but that
for monounsaturates was not. For triglycerides the equation was
delta triglycerides (mmol/l) = -0.025 x (carb----sat) - 0.022 x
(carb----mono) - 0.028 x (carb---- poly) or, in milligrams per
deciliter, -2.22 x (carb----sat) - 1.99 x (carb----mono) - 2.47
x (carb----poly).(ABSTRACT TRUNCATED AT 250 WORDS)
Author Address
Department of Human Biology, Limburg University, Maastricht, The
Netherlands.
==============================================
Compared with dietary monounsaturated and saturated fat,
polyunsaturated fat protects African green monkeys from coronary
artery atherosclerosis. Rudel LL, Parks JS, Sawyer JK
Arterioscler Thromb Vasc Biol 1995 Dec 15:12 2101-10
Abstract
Atherogenic diets enriched in saturated, n-6 polyunsaturated,
and monounsaturated fatty acids were fed to African green
monkeys for 5 years to define effects on plasma lipoproteins and
coronary artery atherosclerosis. The monkeys fed polyunsaturated
and monounsaturated fat had similar plasma concentrations of LDL
cholesterol, and these values were significantly lower than for
LDL in the animals fed saturated fat. Plasma HDL cholesterol
concentrations were comparable in animals fed saturated and
monounsaturated fat and were significantly higher than in
animals fed polyunsaturated fat. Thus, the monounsaturated fat
group had the lowest LDL/HDL ratio. LDL particle size was
largest in the saturated and monounsaturated fat groups,
significantly larger than in the polyunsaturated fat group. LDL
particle enrichment with cholesteryl oleate was the greatest in
the animals fed monounsaturated fat, next greatest in the
saturated fat-fed animals, and was least in the polyunsaturated
fat-fed animals. Coronary artery atherosclerosis as measured by
intimal area was less in the polyunsaturated fat compared with
the saturated fat groups, was less in the animals fed
polyunsaturated fat compared with the monounsaturated fat-fed
animals, but did not differ between the monounsaturated and
saturated fat groups. Cholesteryl ester, particularly
cholesteryl oleate, accumulation in the coronary arteries was
also similar between groups fed monounsaturated and saturated
fat but was minimal in the animals fed polyunsaturated fat. In
sum, the monkeys fed monounsaturated fat developed equivalent
amounts of coronary artery atherosclerosis as those fed
saturated fat, but monkeys fed polyunsaturated fat developed
less. The beneficial effects of the lower LDL and higher HDL in
the animals fed monounsaturated fat apparently were offset by
the atherogenic shifts in LDL particle composition. Dietary
polyunsaturated fat appears to result in the least amount of
coronary artery atherosclerosis because it prevents cholesteryl
oleate accumulation in LDL and the coronary arteries in these
primates.
Author Address
Department of Comparative Medicine, Bowman Gray School of
Medicine of Wake Forest University, Winston-Salem, NC
27157-1040, USA.
==============================================
Effects on blood pressure, glucose, and lipid levels of a
high-monounsaturated fat diet compared with a high-carbohydrate
diet in NIDDM subjects. Rasmussen OW, Thomsen C, Hansen KW,
Vesterlund M, Winther E, Hermansen K Diabetes Care 1993 Dec
16:12 1565-71
Abstract
OBJECTIVE--To compare the influence on blood pressure, glucose,
and lipid levels of a diet rich in monounsaturated fatty acids
with an isocaloric, high-carbohydrate diet in 15 NIDDM subjects.
RESEARCH DESIGN AND METHODS--A crossover design with diet
interventions and wash-out periods of 3 wk was applied. The
patients were randomly assigned to a 3-wk treatment with a
high-carbohydrate diet containing 50% of energy as carbohydrate
and 30% of energy as fat (10% of energy as monounsaturated fatty
acids) or an isocaloric diet with 30% of energy as carbohydrate
and 50% of energy as fat (30% of energy as monounsaturated fatty
acids). On the last day of the two diets, 24-h ambulatory blood
pressure was measured and day profiles of glucose, hormones, and
lipids were performed to a test menu rich in carbohydrates.
RESULTS--The diet rich in monounsaturated fat reduced daytime
systolic (131 +/- 3 vs. 137 +/- 3 mmHg, P < 0.04) and 24-h
systolic blood pressure (126 +/- 8 vs. 130 +/- 10 mmHg, P <
0.03) as well as daytime diastolic (78 +/- 2 vs. 84 +/- 2 mmHg,
P < 0.02) and diurnal diastolic blood pressure (75 +/- 6 vs. 78
+/- 5 mmHg, P < 0.03) as compared with the high-carbohydrate
diet. Evidence of lowered blood glucose levels on the
high-monounsaturated diet compared with the high-carbohydrate
diet were found with lower fasting blood glucose (6.1 +/- 0.3
vs. 6.8 +/- 0.5 mM, P < 0.05), lower average blood glucose
levels (7.4 +/- 0.5 vs. 8.2 +/- 0.6 mM, P < 0.04), and peak
blood glucose responses (9.9 +/- 0.6 vs. 11.3 +/- 0.7 mM, P <
0.02). The two diets had the same impact on lipid levels.
CONCLUSIONS--A diet rich in monounsaturated fat has beneficial
effects on blood pressure and glucose metabolism, whereas no
adverse effects on lipid composition in NIDDM subjects is
detected.
Author Address
Medical Department M, Aarhus Community Hospital, Denmark.
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From: Ben Best
X-Sender: benbest@shell1.interlog.com
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Essential Fatty Acids (EFAs)
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"Animals fed a fat-free diet fail to grow, develop skin and kidney
lesions, and become infertile. Adding linolenic, lenoleic, and arachidonic
acids to the diet cures all these deficiency symptoms."
-- William Ganong
Arachidonic acid can normally be synthesized from linoleic acid.
Therefore lenoleic acid and linolenic acid are commonly regarded to be the
only two known Essential Fatty Acids (EFAs). Arachidonic acid is the
precursor of the eicosanoids (prostaglandins, thromboxanes &
leukotrienes), which are short-lived hormone-like substances that act
locally in the tissues where they are formed. Linolenic acid is also a
precursor to biologically important lipids, notably eicosapentaenoic
acid (EPA) & docosahexaenoic acid (DHA).
Linoleic acid is the common name of the unsaturated fatty acid with
the Geneva nomenclature 9,12-octadecadienoic acid and the chemical
code C18:2,n-6,9 all cis
Linolenic acid is the common name of the unsaturated fatty acid with
the Geneva nomenclature 9,12,15-octadecatrienoic acid and the chemical
code C18:3,n-3,6,9 all cis
C18:2 in the code indicates that the fatty acid chain length is 18 and
that there are 2 double-bonds.
All fatty acids have a methyl group at one end of a carbon chain and a
carboxyl (acid) group at the other end. The Geneva nomenclature numbers
the carbons beginning at the carboxyl group. Thus, the two positions of
unsaturation (double-bonds) occur at carbon 9 & 12 for linoleic acid and
the three positions of unsaturation occur at carbon 9, 12 & 15 for
linolenic acid under the Geneva nomenclature. The chemical code, however,
numbers the carbons from the methyl group, making the unsaturation carbon
positions 6 & 9 for linoleic acid and 3, 6 & 9 for linolenic acid.
Another convention for identifying the positions of the carbon atoms
of a fatty acid call the first carbon next to the carboxyl group the alpha
carbon, the second carbon the beta carbon, etc. The methyl carbon at the
far end of the chain from the carboxyl group is always called the omega
carbon, regardless of fatty acid chain length. Since the greatest
biological activity of unsaturated fatty acids occurs at the methyl end,
the position of the first unsaturation is critical. Therefore, linoleic
acid is identified as an omega-6 (n-6) and linolenic acid is identified as
an omega-3 (n-3) unsaturated fatty acid.
Humans lack the capacity to synthesize double bonds beyond carbon 9
(Geneva nomenclature), which is part of the reason why linoleic &
linolenic acids are EFAs. The double bonds of biologically active
unsaturated fatty acids are spaced at 3-carbon intervals.
Unsaturated carbon double bonds can occur in a *cis* or a *trans*
configuration:
H H H R
\ / \ /
C = C C = C
/ \ / \
R R R H
*cis* *trans*
*cis* double bonds are critical for the biological activity of EFAs,
therefore configuration is important. EFAs are important structural
components of biological membranes, and the *cis* configuration is
important for flexibility. *Trans* fats are more solid, which is why
unsaturated vegetable oils are artificially hydrogenated to reduce their
fluidity in margarine. (In general, the greater the chain length &
saturation of a fatty acid, the higher the melting point & the lower the
water solubility.) Cooking unsaturated fats causes them to become oxidized
and results in the development of *trans* fats and abnormal structures
between fat molecules. There is some concern about the effects when
*trans* fatty acids are incorporated into membranes where *cis* fatty
acids would normally be.
Air pollution, smoking, saturated fats, *trans*-fatty acids, viruses,
alcohol and emotional stress can impede the synthesis of the n-6
derivatives of linoleic acid and the n-3 derivatives of linolenic acid.
Synthesis also declines with aging. Therefore, a medical benefit is often
seen by administering substances which would normally be metabolic
products of the EFAs -- including arachidonic acid, EPA and DHA -- in
addition to linoleic acid and linolenic acid themselves.
Both n-3 & n-6 fatty acids are important for growth rate and
mitochondrial function of liver & heart. The brain is 60% fat by dry
weight, much of which is EFA (mostly n-3). n-6 in the diet lowers LDL,
HDL, triglycerides and chylomicron levels in the blood.
For a non-pregnant adult practicing CRAN, the n-6 requirement is
probably about 5 grams per day, whereas the n-3 requirement would be
not more than 1 gram per day.
Dietary sources rich in n-6 are blackcurrant, walnuts, linseed oil,
safflower oil, evening primrose oil, borage oil, sunflower oil, soybean
oil and corn oil. Dietary sources of n-3 are linseed, walnuts, pumpkin
seeds and many fish oils. The fish that are the best sources of n-3 are
often remembered by the acronym SMASH (Salmon, Mackerel, Anchovies,
Sardines & Herring), although cod liver oil is also a good source.
REFERENCES
----------
MODERN NUTRITION IN HEALTH AND DISEASE (8th Edition) M.Shils,et.al.(1994)
BIOCHEMISTRY (2nd Edition) P. Champe & R. Harvey (1994)
THE FATS WE NEED TO EAT Jeannette Ewin (1995)
REVIEW OF MEDICAL PHYSIOLOGY (16th Edition) William Ganong (1993)
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Sat Mar 21 23:09:04 1998
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From: "Doug Younkin"
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Ben,
Thanks for this post about EFAs. This summarizes well what I have
also found in my readings. By the way, linseed is also known as
flax.
Doug Younkin
===================================
> From: Ben Best
> Subject: Essential Fatty Acids (EFAs)
[snip]
> Dietary sources rich in n-6 are blackcurrant, walnuts, linseed oil,
> safflower oil, evening primrose oil, borage oil, sunflower oil, soybean
> oil and corn oil. Dietary sources of n-3 are linseed, walnuts, pumpkin
> seeds and many fish oils. ......
>From owner-cran@ListService.net Sat Mar 21 23:09:06 1998
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From: "Doug Younkin"
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Subject: Hazard of low cholesterol
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While we are on the topic of fat intake and blood lipids, there
does appear to be a correlation between low blood cholestrol and
dangerous mood states, which may be life shortening. Again, these
are population trends and may not apply to all individuals. But it
is something to be aware of and to look for if the circumstances
match your own.
Doug Younkin
====================================
11:25 AM ET 03/14/98
Study links low cholesterol to violent death
(Release at 5 p.m. EST, Saturday)
PHILADELPHIA (Reuters) - Low cholesterol could be
responsible for higher rates of violent death among some people,
particularly men, a study released on Saturday suggests.
Reseachers found that men with blood cholesterol levels of
less than 160 milligrams per deciliter met with homicide,
suicide or fatal accidents 50 to 80 percent more often than
those with the highest levels of cholesterol.
Women with low cholesterol were nearly 30 percent more prone to
violent death, the study showed.
The findings, published in the March 15 issue of the
American College of Physicians' Annals of Internal Medicine,
were based on computer-database surveys of more than 30 peer-
reviewed medical reports and analyses from the United States and
Europe.
Some data examined for the study even showed a connection
between low baseline cholesterol levels and antagonistic
behavior among monkeys.
Dr. Beatrice Golomb, staff physician at San Diego Veterans
Affairs Medical Center in California, said the findings suggest
a causal link between low cholesterol and violent death, even
though the data was not backed up by control group studies.
She said it is possible that low cholesterol is accompanied
by a reduction in the brain chemical, serotonin, which is
believed to control violent behavior.
``We know that low-serotonin people are more likely to
commit suicide, especially by violent means, and homicide,''
explained Golomb, who also works as a research professor of
psychiatry at the University of Southern California.
Her research has obvious implications for the ongoing debate
about cholesterol and health.
A fat-like bodily substance found in the bloodstream,
cholesterol has long been identified as a contributor to heart
disease. Conventional wisdom has been to lower cholesterol
levels through drugs, exercise and diets low in saturated fat.
But heart-disease studies which show only beneficial effects of
lowered cholesterol concentrate on a narrow segment of the population
made up of people with highly compliant or ''pro-social''
personalities, Golomb said. These are subjects who can be counted on
to comply with the demands of research.
``(The studies) exclude 85 percent of the population that is
slightly less pro-social. And it's probably going to be that 85
percent that's at higher risk for adverse outcomes,'' she said.
^REUTERS@
>From owner-cran@ListService.net Sun Mar 22 12:22:53 1998
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Date: Sun, 22 Mar 1998 14:22:50 -0500 (EST)
From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Low Fat Diet
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On Sat, 21 Mar 1998, Doug Younkin wrote:
> I don't really care if you "rub it in" or not. My point was
> to mention something I have observed about myself, and to offer it as
> something you might consider trying for yourself. You may quote as
> many population studies as you wish, however they will not negate an
> individual experience. (This is an important statistical
> distinction, just as the distinction between improving MEAN lifespan
> and MAXIMUM lifespan is an important statistical distinction which we
> had discussed previously.)
You are correct. There is much individual variation in the reaction
to fats in the diet -- the standard deviation is quite large. You may
be one of the people that is able to eat fat without overindulging
and maintaining leanness. I actually have a reference for this in
mouse studies, which I will cite in a review next week (after I
have read Doug Skrecky's reference -- I told him I would not post
further on this subject until I had read it).
> In any case, my research indicates that in general for populations,
> the type of fat in a diet is much more important to prevent
> disease than the percent of calories from fat. That is why I try to
> limit (or nearly eliminate) saturated fat from my diet and increase
> monounsaturated, include a small amount of omega-6, and assure
> adequate intakes of omega-3 (primarily from flax and pumpkin seeds,
> with occasional fish).
You wrote this before I posted my review of Essential Fatty Acids.
As you can see, I am acknowledging the importance of these fats.
> Though I said that _I_ experience more
> satiation by keeping the fat intake at 20-25% rather than at about
> 10%, _I_ still need to watch calorie consumption carefully because it
> is more easy to consume calories with a higher fat diet.
This may be true for you, even if it would not be true for
most people. In this case, I am more like most people, although
I am very frequently very unlike most people. That is why epidemiological
studies need to be examined very carefully in evaluating personal
policies.
> All things are on a continuum, whether it is total calories, % of
> calories from fat, % of calories from protein (or just amount of
> protein, another topic previously discussed), types of fat, water
> intake (another discussion), anti-oxidants (another discussion),
> whatever. Both ends of each continuum lead to increased disease
> states, aging, or death. Somewhere between the ends is an optimum
> for each diet component, but will the optimum for cardiac health be
> the optimum for cancer prevention, or stroke, or XXX organ function,
> or longevity, or enjoyment of life? And is what gives the best
> results for a population of a test species also be optimum for a
> population of humans? And will the optimum for human populations be
> optimum for YOU or ME or some other individual?
Yes, these are accurate and reasonable questions.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Sun Mar 22 12:40:25 1998
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Date: Sun, 22 Mar 1998 14:40:16 -0500 (EST)
From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Re: Essential Fatty Acids (EFAs)
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On Sun, 22 Mar 1998, Paul Wakfer wrote:
> Ben Best wrote:
>
> > *Trans* fats are more solid,
>
> This much is true.
>
> > which is why
> > unsaturated vegetable oils are artificially hydrogenated to reduce their
> > fluidity in margarine.
>
> I think this part is misleading. As I understand it, the main reason why
> vegetable oils are artificially hydrogenated it to make them more
> *saturated* (ie turn the double bonds into single bonds) which reduces
> their fluidity as Ben goes on to say. The "trans" result is not
> purposefull but is simply a result of the uncontrolled bulk reaction of
> hydrogenation.
I think you are right about this.
> > There is some concern about the effects when
> > *trans* fatty acids are incorporated into membranes where *cis* fatty
> > acids would normally be.
>
> There isn't just some *concern*. Trans fats have been quite conclusively
> been proven to be more harmful than any kind of cis fats.
I have heard this -- which is why I mentioned it -- but I have not
seen substantiation. My MODERN NUTRITION text denies that the harmfulness
of trans fats has been established. If you know that it has been proven
conclusively, can you state explicitly what the demonstated harm is and
supply a reference to studies in reputable journal? I would like to
learn more about this. So far I have only seen unsubstantiated claims,
and when I look for evidence I haven't found any.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Sun Mar 22 13:29:17 1998
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From: Ben Best
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As if the subject of fats weren't frustratingly complex enough, I
noticed the following entry on page 542 of my copy of BIOCHEMISTRY by
Robert H. Abeles, et.al. (1992)
***********************************************************************
* BEGIN QUOTE
***********************************************************************
In the 1970s, a popular weight-restriction diet called the
"carbo-calorie diet" became popular in the United States. It was
reported to allow the overweight dieter to eat all he or she wants,
as long as the amount of total carbohydrate intake was under a
specified limit. The dieter was encouraged to eat as much fat as
desired, however. Thus, whole milk was preferred to skim milk as
a drink, because more sugar per volume is contained in skim milk.
In the same way, unlimited amounts of butter, meat, whipped cream,
and fried foods were encouraged. Not surprisingly, this diet was
welcomed by many, and it did in fact lead to substantial and rapid
weight loss, even in the face of a high level of maintained food
intake. One reason for the success of this diet was the fact that
its enormous intake of fat combined with its low intake of sugar
led to the production of ketone bodies, which have the additional
effect of suppressing the appetite. Thus, such "ketogenic diets"
are somewhat self-regulating.
The problem with this diet is that it leads to high levels of
saturated fats in the bloodstream. As public consciousness began
to focus on the relation between blood cholesterol and atherosclerosis,
the popularity of ketogenic diets abruptly waned.
***********************************************************************
* END QUOTE
***********************************************************************
I find the above description somewhat misleading, since it states
that the fat intake was "enormous", but also says that the diet worked
because the ketones suppressed appetite -- meaning a reduction of
total calories.
Also, the proponents of this scheme did not seem the consider the
option of eating only monosaturated fats (like olive oil) or even
oils high in polyunsaturated fats -- preferably essential fatty acids.
I suspect there were more problems with the diet than the authors are
reporting.
For what it's worth, Greece (and especially Crete) have perhaps the
lowest incidence of cardiovascular disease in the world -- certainly lower
than the United States or Japan -- and very low cancer rates (except for
viral liver cancer). Olive oil is the primary fat in Greece. Only very
recently has the Japanese life expectancy exceeded that in Greece.
[SCIENCE 264:532-537 (1994)] Of course, this is just epidemiological
evidence, meaning that there are many more variables at work than meet the
eye.
I am wondering how hard it would be to generate ketones with a diet
that is both low in carbohydrate *and* fat. But this would mean depending
mostly on protein for calories -- which would be hard on the kidneys.
The complexities of nutrition are enough to drive a nutritionist to
suicide, I sometimes think. Fortunately, I am a committed
life-extensionist.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
>From owner-cran@ListService.net Sun Mar 22 17:10:36 1998
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Date: Sun, 22 Mar 1998 16:01:05 -0800
From: Paul Wakfer
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Organization: The Institute for Neural Cryobiology
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Ben Best wrote:
>
> On Sun, 22 Mar 1998, Paul Wakfer wrote:
>
> > Ben Best wrote:
> > > There is some concern about the effects when
> > > *trans* fatty acids are incorporated into membranes where *cis* fatty
> > > acids would normally be.
> >
> > There isn't just some *concern*. Trans fats have been quite conclusively
> > been proven to be more harmful than any kind of cis fats.
>
> I have heard this -- which is why I mentioned it -- but I have not
> seen substantiation. My MODERN NUTRITION text denies that the harmfulness
> of trans fats has been established. If you know that it has been proven
> conclusively, can you state explicitly what the demonstated harm is and
> supply a reference to studies in reputable journal? I would like to
> learn more about this. So far I have only seen unsubstantiated claims,
> and when I look for evidence I haven't found any.
The following is the paper that I was thinking of. There are others.
Am J Clin Nutr 1997 Oct;66(4 Suppl):1006S-1010S
Health effects of trans fatty acids.
Ascherio A, Willett WC
Department of Nutrition, Harvard School of Public Health, Boston, MA
02115, USA.
trans Fatty acids are formed during the process of partial hydrogenation
in which liquid vegetable oils are converted to margarine and vegetable
shortening. Concern has existed that this process may have adverse
consequences because natural essential fatty acids are destroyed and the
new artificial isomers are structurally similar to saturated fats, lack
the essential metabolic activity of the parent compounds, and inhibit
the enzymatic desaturation of linoleic and linolenic acid. In the past 5
y a series of metabolic studies has provided unequivocal evidence that
trans fatty acids increase plasma concentrations of
low-density-lipoprotein cholesterol and reduce concentrations of
high-density-lipoprotein (HDL) cholesterol relative to the parent
natural fat. In these same studies, trans fatty acids increased the
plasma ratio of total to HDL cholesterol nearly twofold compared with
saturated fats. On the basis of these metabolic effects and the known
relation of blood lipid concentrations to risk of coronary artery
disease, we estimate conservatively that 30,000 premature deaths/y in
the United States are attributable to consumption of trans fatty acids.
Epidemiologic studies, although not conclusive on their own, are
consistent with adverse effects of this magnitude or even larger.
Because there are no known nutritional benefits of trans fatty acids and
clear adverse metabolic consequences exist, prudent public policy would
dictate that their consumption be minimized and that information on the
trans fatty acid content of foods be available to consumers.
-- Paul --
wakfer@gte.net Voice/Fax: 909-481-9620 Page: 800-805-2870
The Institute for Neural Cryobiology - http://www.neurocryo.org
Perfected cryopreservation of Central Nervous System tissue
for neuroscience research and medical repair of brain diseases
>From owner-cran@ListService.net Sun Mar 22 18:32:10 1998
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From: Ben Best
X-Sender: benbest@shell1.interlog.com
To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Ethanol and other liquids for calories
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On Sun, 22 Mar 1998, Ben Best wrote:
> I am wondering how hard it would be to generate ketones with a diet
> that is both low in carbohydrate *and* fat. But this would mean depending
> mostly on protein for calories -- which would be hard on the kidneys.
Anyone who is thinking of a plan to keep carbohydrate *and*
fat *and* protein calories very low by the use of ethanol should look at
the paper in PHYSIOLOGY AND BEHAVIOR 59(1):179-187 (1996). Even alcoholics
rarely get over 50% of calories from ethanol. The average for alcohol
users is 10%.
While other sources of calories tend to reduce calorie-consumption,
this only occurs for alcohol on higher doses. "Light drinkers" eat as
much food as they would eat without the ethanol consumption. The study in
this paper supported that of previous investigations.
This paper also provided a literature review of calories consumed in
liquid form. Food consumed in liquid form tends to be less satiating than
solid food -- more calories are consumed. But calories in the form of
alcohol are 46% less satiating than other macronutrients in a fluid
medium.
A general review entitled "Alcohol and energy intake" can be found
in THE AMERICAN JOURNAL OF CLINICAL NUTRITION 62(suppl):1101S-1106S
(1995). Despite the fact that alcohol does not reduce average food
intake (evidently being a stimulant to the appetite), alcohol does not
in general lead to weight gain. Part of the reason is evidently due to
suppression of oxidation of fat. Alcohol seems to interfere with
energy-generating systems of mitochondria. "Liver mitochondria from
ethanol-fed rats had 55% fewer active ribosomes and 46% less initiation
of protein synthesis."
The paper does not mention effects on water retention, but I seem
to recall that alcohol is diuretic -- water loss could account for some
weight loss. There is evidently lots of individual variation to the
effects of alcohol as well: "alcohol appears to have no trend of making
lean individual obese, but rather causes obese individuals to become
more obese."
All in all, I don't think alcohol makes a very good calorie source
for individuals practicing CRAN.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
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Evidence has been presented of reduced cardiovascular disease in
people consuming fish high in omega-3 polyunsaturated fatty acids
[NEW ENGLAND JOURNAL OF MEDICINE 336:1046 (1997)]. However, another
study found just the opposite -- increased cardiovascular disease
with increased fish consumption [CIRCULATION 91:645-655 (1995)]. In
the latter case, the fish were from freshwater Finnish lakes where
the mercury content is particularly high.
A positive correlation was seen with fish intake, hair mercury
and urinary mercury. Men who consumed 30 grams of fish per day or more
had 56% higher mean mercury hair content and a 2.4-fold risk of coronary
mortality compared to men consuming less fish. A weak association was also
seen between cigarette smoking and hair mercury, attributed to intake of
mercury from cigarette smoke.
Mercury can increase production of superoxide anions. One study
showed that mercuric ions (1-6 micromole/Litre) caused up to a 5-fold
increase in hydrogen peroxide production in mitochondria -- which is
the substrate for the hydroxyl-radical producing Fenton reaction.
Mercury has a high affinity for sulfhydryl groups, inactivating
glutathione (which normally regenerates tocopherol from tocopheroxyl
radical). Mercury also forms insoluble mercury selenide, thus removing
the selenium which could normally act as a co-factor for scavenging
of hydrogen peroxide and lipid peroxides by glutathione peroxidase.
According to SCIENCE [278:1904-1905 (1997)] a 60 kg woman consuming 4
ounces of fish per week containing average mercury content of 0.25 parts
per million would receive an exposure of 0.1 microgram per kilogram of
mercury per day -- equivalent to the 1996 US Environmental Protection
Agency limit of the daily dose that can be safely consumed over a
lifetime. The concern for women is especially great because during
the third trimester of pregnancy, large amounts of omega-6 and omega-3
polyunsaturated fatty acids are mobilized for development of the
brain and vascular system [up to 50% of the total fatty acids in
the phospholipids of the cerebral cortex and retina consist of
docosanhexaenoic acid (DHA) -- an omega-3 fatty acid]. Some have even
suggested omega-3 supplementation during pregnancy.
Fish with an average tissue concentration in the range of 0.2 to 0.3
parts per million of mercury include bass, crappie, dolphin, halibut,
mackerel, pike, snapper and tuna.
Tuna used to be one of my favorite foods, but I rarely eat fish these
days because of my concern about mercury. Selenium can protect cells from
mercury damage, so I occasionally take selenium supplements. I prefer
to get my omega-3 fatty acids from linseed (flaxseed).
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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Date: Tue, 24 Mar 1998 09:03:24 -0800 (PST)
From: Doug Skrecky
To: cran@listservice.net
Subject: (fwd) 8 Worst Convenience Foods
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From: chaber@neosoft.com (Cecil Habermacher)
The 8 Worst Convenience Foods
By PENMART10@aol.com
8. Meeter's Kraut Juice (Stokely USA): Yes, that's sauerkraut juice,
which is even worse than it sounds. The taste and smell can be a bit, well,
harsh, but KJ is reputed by its fans to have certain medicinal benefits (as a
source of vitamin C, cure for intestinal bugs, etc.), which adds up to a
classic case of the cure being worse than the disease.
7. Guycan Corned Mutton with Juices Added (Bedessee Imports): The best thing
about this Uruguayan canned good is the very pouty-looking sheep on the
package label -- he seems to be saying, "Go on, eat me already." The
second-best thing is the presence of both "cooked mutton" and "mutton" in
the ingredients listing, which would seem to have all the mutton bases
covered.
6. Armour Pork Brains in Milk Gravy (Dial Corp.): If you're really looking
to clog up those arteries in a hurry, you'll be pleased to learn that a
single serving of pork brains has 1,170 percent of our recommended daily
cholesterol intake. All the more ingenious, then, that the label on this
product helpfully features a recipe for brains and scrambled eggs.
5. Sweet Sue Canned Whole Chicken (Sweet Sue Kitchens, Inc.): From its size
(think growth-impaired Cornish hen) to its overall appearance (it's stewed
in a quivering mass of aspic goop), this product may change forever your
idea of what constitutes a chicken. Gives new meaning to the old line about
meat "falling off the bone."
4. Musk Life Savers (Nestle Confectionery): You may think musk is a scent,
but over in Australia, they think it's a candy flavor. A candy flavor that
tastes disturbingly like raw meat, to be precise. But what did you expect
from a country where everyone happily consumes Vegemite?
3. Blind Robins Smoked Ocean Herring (recently discontinued by Bar Food
Products): Possibly the world's most bizarre prepackaged tavern snack.
Interestingly, the product's titular robin isn't actually blind, he's
blindfolded -- the better, presumably, to avoid looking at these heavily
salted herring strips, which look like giant slugs.
2. Kylmaenen Reindeer Pate` (Kylmaenen Oy): This Finnish canned good may
not be particulary tasty, but at least it answers the age-old question of
why Rudolph was so eager for that safe, steady job on Santa's sleigh
team -- he didn't want to end up a cracker spread.
1. Tengu Clam Jerky (Tengu Co.): Nothing you've ever consumed can prepare
you for the horror that is clam jerky. Still, this product does score a sort
of conceptual coup: If you're the sort who's always found raw clams too
slimy and gelatinous for your taste, these dried, shriveled mollusks will
help you dislike clams on a whole new level.
[Note - originally appeared in rec.food.cooking. Reprinted with permission of
PENMART10@aol.com. All are reportedly real products - ed.]
--
Selected by Jim Griffith. MAIL your joke to funny@clari.net.
Sponsored by ClariNet Communications Corp. (http://www.clari.net)
If you post instead of mailing, it screws up the reply-address sometimes.
Attribute the joke's source if at all possible. A Daemon will auto-reply.
This joke's link: http://comedy.clari.net/rhf/jokes/98/Mar/convfood.html
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Date: Wed, 25 Mar 1998 01:20:40 -0500 (EST)
From: Ben Best
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cc: Ben Best
Subject: Resveratrol without Ethanol
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Those wanting the phytochemical benefits of red wine without the
ethanol can take 200 mg resveratrol capsules sold by Olympia Nutrition
(19.95/60 capsules). They also sell grape seed, saw palmetto extract,
green tea exstract and many similar capsules or tablets:
Olympia Nutrition
1765 Garnet Ave. #66L
San Diego, CA 92109
888-366-9909 (toll-free)
olympia@smart-drugs.com
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver
cc: Ben Best
Subject: Vitamin E in Nuts & Oils
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In discussions of fats & oils I often see the value of nuts
lauded, without specification of what exactly in nuts is supposed
to be of such value. The argument seems to be based on a
"cafeteria eating" concept based on the idea that foods we might
to eat probably have nutrients that are as yet undiscovered. This
kind of thinking can easily lead to overeating and unnecessary
calories.
On the basis of known nutrients, I can't think of what else might be
found particularly in nuts & oils apart from the essential fatty acids
(linolenic & lenoleic -- or omega-3 & omega-6 fatty acids, more generally)
and Vitamin E. Other vitamins & minerals are easily gotten elsewhere. The
value of Vitamin E is higher for people consuming higher levels of
polyunsaturated fatty acids (like the essential fatty acids) because
Vitamin E and Selenium are the primary nutrient defenses against
free-radical oxidation of polyunsaturated fatty acids -- particularly in
cell membranes.
But all nuts & oils are not created equal with respect to nutrients. I
nuts & oils are eaten for nutrient it at least makes sense to find out
what is known about the nutrient content. I took data on Vitamin E content
from Pennington's FOOD VALUES and THE COMPOSITION OF FOODS (5th Edition)
of The Royal Society of Chemistry, pooled the data and placed it in
descending order. All values are mg Vitamin E per 100 gm food. FOOD VALUES
specifies that the values are for alpha-tocopherol, but THE COMPOSITION OF
FOODS just says "Vitamin E".
WHEATGERM OIL 136
SUNFLOWER OIL 43
SUNFLOWER SEEDS 37
SAFFLOWER OIL 32
HAZELNUTS 25
ALMONDS 24
HAZELNUTS 23
CANOLA OIL 22
PEANUT BUTTER 18
SOYA OIL 16
PEANUT OIL 15
PEANUTS 9
BRAZIL NUTS 7
PISTACHIO NUTS 5
OLIVE OIL 5
SWEET POTATOES 4
AVACADO 3
PECANS 3
WALNUTS 2
SESAME SEEDS 2
SPINACH 2
TOMATOES 1
CASHEWS 1
A person eating "nuts" for nutrient might think that they are getting
lots of Vitamin E by eating pecans, walnuts or cashews, but the data
indicates otherwise. Hazelnuts are also known as filberts. I don't know
why peanut butter would have a higher value than peanuts or peanut oil.
--------------------------------------------
Ben Best (benbest@benbest.com)
http://www.benbest.com/
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Date: Wed, 25 Mar 1998 19:11:46 -0800
From: Paul Wakfer
Organization: The Institute for Neural Cryobiology
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Ben Best wrote:
>
> In discussions of fats & oils I often see the value of nuts
> lauded, without specification of what exactly in nuts is supposed
> to be of such value. The argument seems to be based on a
> "cafeteria eating" concept based on the idea that foods we might
> to eat probably have nutrients that are as yet undiscovered.
Ben, you often make statements similar to this which appear arrogant in
as much as they ascribe illogic and stupidity to others without first
ascertaining what that logic was. I think one should be more cautious in
ascribing irrationality to positions of others before one fully knows
the reasons for those positions. Please accept this as the constructive
criticism that it is intended to be.
> This
> kind of thinking can easily lead to overeating and unnecessary
> calories.
No, the *thinking* can't!
But, yes, high consumption of nuts for whatever reasons *can* lead to
such overeating.
> On the basis of known nutrients, I can't think of what else might be
> found particularly in nuts & oils apart from the essential fatty acids
> (linolenic & lenoleic -- or omega-3 & omega-6 fatty acids, more generally)
> and Vitamin E.
Ben, again your statement appears conceited. The fact that *you* can't
think of it means little in the context of the thousands of other
scientists who study such things, and even moreso in the context of the
many thousand of compounds which any whole food contains.
Here are a few abstracts concerning nuts, which show that there may be
more things than you can "think of":
Eur J Clin Nutr 1998 Jan;52(1):12-16
A diet rich in walnuts favourably influences plasma fatty acid profile
in moderately hyperlipidaemic subjects.
Chisholm A, Mann J, Skeaff M, Frampton C, Sutherland W, Duncan A,
Tiszavari S
Department of Human Nutrition, University of Otago, Dunedin, New
Zealand.
OBJECTIVE: To compare two low fat diets one rich in walnuts on
parameters of lipid metabolism in a group of
hyperlipidaemic subjects. DESIGN: A randomised cross over study.
SETTING: Department of Human Nutrition, University of Otago, Dunedin,
New Zealand SUBJECTS: Twenty one men with mean (s.d.) levels of total
and LDL cholesterol of 6.58 (0.60) and 4.63 (0.58) respectively.
INTERVENTIONS: For two periods of four weeks subjects were asked to
consume two low fat diets (fat 30% total energy), one containing, on
average, 78 g/d walnuts. Walnuts obtained through Lincoln University and
the Walnut Growers Group (South Canterbury). RESULTS: Participants
reported a higher total fat intake on the walnut diet (38% compared with
30% on the low fat diet P < 0.01) The most consistent change in fatty
acid profile of triacylglycerol, phospholipid and cholesterol ester on
the walnut diet was a significant (P < 0.01) increase in linoleic acid.
Triacylglycerol linolenate also increased significantly (P < 0.01).
Total and LDL cholesterol were lower on both experimental diets than at
baseline, 0.25 mmol/l and 0.36 mmol/l respectively on the walnut diet
and 0.13 mmol/l and 0.20 mmol/l respectively on the low fat diet. High
density lipoprotein cholesterol was higher on both the walnut and low
fat diets when compared to baseline (0.15 mmol/l and 0.12 mmol/l,
respectively). When comparing the walnut and low fat diets only apo B
was significantly lower (P < 0.05) on the walnut diet. CONCLUSIONS:
Despite an unintended increase in the total fat intake on the walnut
diet, fatty acid profile of the major lipid fractions showed changes
which might be expected to reduce risk of cardiovascular disease. The
reduction of apolipoprotein B suggests a reduction in lipoprotein
mediated risk, the relatively low myristic acid content of both diets
perhaps explaining the absence of more extensive differences in
lipoprotein levels on the two diets.
Mutat Res 1996 May 17;360(1):15-21
Antimutagenicity of ellagic acid against aflatoxin B1 in the Salmonella
microsuspension assay.
Loarca-Pina G, Kuzmicky PA, Gonzalez de Mejia E, Kado NY, Hsieh DP
Departamento de Investigacion y Posgrado, Facultad de Quimica,
Universidad Autonoma de Queretaro, Mexico.
Ellagic acid (EA) is a phenolic compound with antimutagenic and
anticarcinogenic properties. It occurs naturally in some foods such as
strawberries, raspberries, grapes, black currants and walnuts. In the
present study, we used the Salmonella microsuspension assay to examine
the antimutagenicity of EA against the potent mutagen aflatoxin B1
(AFB1) using tester strains TA98 and TA100. Further, we used a two-stage
incubation procedure that incorporates washing the bacterial cells free
of the incubation mixture after the first incubation to investigate EA
and AFB1 interaction. Three different concentrations of AFB1 (2.5, 5 and
10 ng/tube) were tested against five different concentrations of EA for
TA98 and TA100. EA significantly
inhibited mutagenicity of all doses of AFB1 in both tester strains with
the addition of S9. EA alone was not mutagenic at the concentrations
tested. The greatest inhibitory effect of EA on AFB1 mutagenicity
occurred when EA and AFB1 were incubated together. Lower inhibition was
apparent when the cells were first incubated with EA followed by a
second incubation with AFB1, and also when the cells were first
incubated with AFB1 followed by a second incubation with EA alone. The
results of the sequential incubation studies support the hypothesis that
one mechanism of inhibition could involve the formation of a chemical
complex between EA and AFB1.
J Am Coll Nutr 1992 Apr;11(2):126-130
Effect of a diet high in monounsaturated fat from almonds on plasma
cholesterol and lipoproteins.
Spiller GA, Jenkins DJ, Cragen LN, Gates JE, Bosello O, Berra K, Rudd C,
Stevenson M, Superko R
Health Research and Studies Center, Inc., Los Altos, California
94023-0338.
The effect of almonds as part of a low saturated fat, low cholesterol,
high-fiber diet was studied in 26 adults (13 men, 13 women). The
baseline diet was modified in a similar way for all subjects by limiting
meat, fatty fish, high-fat milk products, eggs, and saturated fat.
Grains, beans, vegetables, fruit, and low-fat milk products were the
foundation of the diet. During the almond diet period, raw almonds (100
mg/day) supplied 34 g/day of monounsaturated fatty acid (MUFA), 12 g/day
of polyunsaturated fatty acid, and 6 g/day of saturated fatty acid.
Almond oil was the only oil allowed for food preparation. There was a
rapid and
sustained reduction in low-density lipoprotein cholesterol without
changes in high-density lipoprotein cholesterol. This was reflected in a
total plasma cholesterol decrease from (means +/- SEM) 235 +/- 5.0 at
baseline to 215 +/- 5.0 at 3 weeks, and to 214 +/- 5.0 mg/dl at 9 weeks
(p less than 0.001). When the consumption of nuts high in MUFA increases
the fat content of the diet, reduction rather than elevation of plasma
cholesterol has to be expected, possibly due to the MUFA content of
these nuts.
Nuts are also high in many healthy, particularly anti-carcinogenic,
phytochemicals.
> Other vitamins & minerals are easily gotten elsewhere.
All sources of each vitamin and mineral are important and somewhat
unique. I don't believe that you should disparage any whole food source
just because it is not the highest possible source of the
pharmaceutically pure vitamin.
However, for selenium, your statement is not even true. Brazil nuts are
the most nutritious source of selenium. In fact, they are so potent that
a daily *megadose* can be obtained from 1 oz.
Nutr Cancer 1994;21(3):203-212
Bioactivity of selenium from Brazil nut for cancer prevention and
selenoenzyme maintenance.
Ip C, Lisk DJ
Department of Surgical Oncology, Roswell Park Cancer Institute, Buffalo,
NY 14263.
Brazil nut (Bertholletia excelsa) is one of very few consumable products
with exceptionally high levels of selenium. The mean selenium
concentrations of two shipments of Brazil nut used in the present study
were determined to be 16 and 30 micrograms/g. In contrast, most common
foods contain much less selenium, from 0.01 to 1 micrograms/g. Previous
research on selenium cancer chemoprevention invariably used a pure
compound, whereas little information is available on the efficacy of
selenium delivered naturally in a food form. This paper reports the
results of two mammary cancer prevention experiments in the rat
dimethylbenz[a]anthracene model by continuous feeding of selenium-rich
Brazil nut (processed to a smooth-textured nut material for mixing in
the diet). A dose-dependent inhibitory response was observed at dietary
selenium concentrations of 1-3 micrograms/g. Interestingly, Brazil nut
was found to be just as powerful as sodium selenite, if not more so, at
similar levels of dietary selenium intake. Mammary cancer protection
gland, and plasma. The magnitude of tissue selenium accumulation was
proportional to the amount of Brazil nut added to the diet. The
nutritional biopotency of selenium in Brazil nut was also evaluated by
the repletion of two selenoenzymes, glutathione peroxidase and type I
5'-deiodinase, in selenium-deficient rats. Supplementation with Brazil
nut as the sole source of selenium produced an efficient gradient of
enzyme restoration at 0.05-0.2 microgram/g of dietary selenium. A
parallel comparison with sodium selenite indicated that the selenium in
Brazil nut and selenite selenium were equally bioactive. Although at
this point it can only be inferred that the above biologic effects are
likely to be attributable to the high selenium content of Brazil nut,
there is persuasive evidence to suggest that the models under
investigation are responding to the selenium rather than to the other
components of Brazil nut.
> The
> value of Vitamin E is higher for people consuming higher levels of
> polyunsaturated fatty acids (like the essential fatty acids) because
> Vitamin E and Selenium are the primary nutrient defenses against
> free-radical oxidation of polyunsaturated fatty acids
> -- particularly in cell membranes.
Actually, from what I understand of the lastest research, it may now be
inaccurate to ascribe this last to "Vitamin E", since gamma-tocopherol
may be more important in cell membranes than alpha-tocopherol. (See
below for the definition of vitamin E.)
> But all nuts & oils are not created equal with respect to nutrients. I
> nuts & oils are eaten for nutrient it at least makes sense to find out
> what is known about the nutrient content. I took data on Vitamin E content
> from Pennington's FOOD VALUES and THE COMPOSITION OF FOODS (5th Edition)
> of The Royal Society of Chemistry, pooled the data and placed it in
> descending order. All values are mg Vitamin E per 100 gm food. FOOD VALUES
> specifies that the values are for alpha-tocopherol, but THE COMPOSITION OF
> FOODS just says "Vitamin E".
This is probably because vitamin E potency is defined by a specific kind
of biological activity of alpha-tocopherol. The vitamin E potencies of
all other tocopherols (and tocotrienols too) are defined in terms of
that specific biological activity and come our far less than that of
alpha-tocopherol. Beta-tocopherol has 25-50% bioactivity, gamma has
10-35%, and alpha tocotrienol has ~30%. (These numbers are taken from
_Present Knowledge in Nutrition_ Seventh Edition 1996). Another
important aspect of vitamin E is that different chemical forms have
quite different beneficial effects. Eg the succinate form is less
susceptible to overdosing and is particularly beneficial against cancer.
> WHEATGERM OIL 136
> SUNFLOWER OIL 43
> SUNFLOWER SEEDS 37
> SAFFLOWER OIL 32
> HAZELNUTS 25
> ALMONDS 24
> HAZELNUTS 23
> CANOLA OIL 22
> PEANUT BUTTER 18
> SOYA OIL 16
> PEANUT OIL 15
> PEANUTS 9
> BRAZIL NUTS 7
> PISTACHIO NUTS 5
> OLIVE OIL 5
> SWEET POTATOES 4
> AVACADO 3
> PECANS 3
> WALNUTS 2
> SESAME SEEDS 2
> SPINACH 2
> TOMATOES 1
> CASHEWS 1
> A person eating "nuts" for nutrient might think that they are getting
> lots of Vitamin E by eating pecans, walnuts or cashews, but the data
> indicates otherwise.
This is true for those particular nuts. They are not getting "lots" from
small portions of those nuts even if they believe that "lots" is related
to the RDA (8-10 mg per day).
> I don't know
> why peanut butter would have a higher value than peanuts or peanut oil.
I was curious about this also. A vitamin E table in Krause's _Food,
Nutrition, and Diet Therapy_ gives essentially the same results for
peanuts as above. However, that table also says that the peanut butter
assessed was "Skippy". I believe that the answer, therefore, is that
Skippy, which I know is hydrogenated and sweetened, is either fortified
with extra vitamin E or contains some added, hydrogenated vegetable oil
which contains more vitamin E per gram than peanuts do. I shall check on
my next trip to the supermarket.
-- Paul --
wakfer@gte.net Voice/Fax: 909-481-9620 Page: 800-805-2870
The Institute for Neural Cryobiology - http://www.neurocryo.org
Perfected cryopreservation of Central Nervous System tissue
for neuroscience research and medical repair of brain diseases
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Date: Thu, 26 Mar 1998 00:46:57 -0500
From: "Michael R. Edelstein"
Subject: Monounsaturated Fat
Cc: CRAN List
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Doug Skrecky's wrote:
> . . . I try to limit (or nearly eliminate) saturated fat from my diet
and increase =
> monounsaturated . . .
Similarly, Ben Best wrote:
> . . . consider the option of eating only monosaturated fats (like olive=
oil) . . .
It's my understanding that olive oil, a "monounsaturated" fat, includes =
saturated fat as 11% of its composition. =
Can anyone comment on the accuracy of this?
Michael
Michael R. Edelstein, Ph.D. =
Clinical Psychologist
San Francisco
415-673-2848 (24 hours)
Author of THREE MINUTE THERAPY: =
CHANGE YOUR THINKING, CHANGE YOUR LIFE*
(with David Ramsay Steele, Ph.D.)
FEATURES HELP FOR ANXIETY, DEPRESSION,
RELATIONSHIPS, PANIC ATTACKS AND ADDICTION
*A Quality Paperback Book Club/Book-of-the-Month Club Selection
TO ORDER: www.amazon.com
Or toll free: 1-800-986-4135
DrEdelstein@ThreeMinuteTherapy.com
www.ThreeMinuteTherapy.com
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Date: Thu, 26 Mar 1998 03:47:48 -0500 (EST)
From: Ben Best
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To: Caloric Restriction with Adequate Nutrition Listserver