Time to bust three common cholesterol myths!

MYTH #11: “We need to eat cholesterol.” Nope. Cholesterol has important functions in our bodies, but we are capable of making all the cholesterol we need, even if we consume a zero-cholesterol diet. Virtually every human tissue is capable of making cholesterol, especially the liver, intestine, adrenal glands, & reproductive organs.

MYTH #2: “The cholesterol we eat doesn’t matter.” Actually, cholesterol in food does raise blood cholesterol, though not as predictably as do saturated & trans fats. The point may be moot, as most foods that contain cholesterol also contain saturated fats. The effect that dietary cholesterol has on your blood cholesterol depends in part on the rest of your diet: if your diet is already high in saturated fats and cholesterol, adding more cholesterol won’t have as much of an effect. But if your diet is overall healthy, more dietary cholesterol will cause a greater rise in your blood cholesterol. Also, independent of blood cholesterol levels, high-cholesterol foods such as eggs have been shown to promote LDL oxidation and increase cardiovascular risk.

MYTH #3: “Raising your HDL (‘good’) cholesterol protects against cardiovascular disease.” Not necessarily! Research shows that the FUNCTION of your HDL particles is probably more important for lowering cardiovascular risk than the HDL level reported on your blood test results. In its normal state, HDL is an anti-inflammatory, antioxidant particle that is responsible for cholesterol efflux- the removal of excess cholesterol from our tissues, especially the blood vessels. But HDL can become dysfunctional and pro-inflammatory in situations of oxidative (cellular) stress. For example, saturated fats, which are known to raise HDL, also have been shown to render HDL more inflammatory and atherogenic. So you shouldn’t celebrate a rise in your HDL cholesterol if you got there simply by eating more saturated fats.

THE BOTTOM LINE? Eating a diet rich in plant foods, and low in added sugars, animal foods, & ultra-processed foods, is a great way to optimize your cholesterol panel & dramatically reduce your cardiovascular risk.

References:

  • Freeman, J Am Coll Cardiol 2017 (dietary cholesterol)
  • Spence, Can J Cardiol 2010 (eggs, dietary cholesterol)
  • Spence, Atherosclerosis 2012 (eggs)
  • Briel, BMJ 2009 (raising HDL doesn’t reduce risk)
  • Navab, Nat Rev Cardiol 2011 (HDL review)
  • Kosmas, Drugs Context 2018 (HDL review)
  • Nicholls, J Am Coll Cardiol 2006 (saturated fats & HDL)
  • Wang, J Am Heart Assoc 2015 (plant-based diet & blood cholesterol)

Article written by Dr. Michelle McMacken. She is a board-certified internal medicine physician. Passionate about preventing & reversing chronic disease through evidence-based nutrition. Plant eater.

Proof that Chris Froome is not on a low-carb diet

This article is a transcript from a video of Paul Van Zweel, cycling coach

Today I’m going to be discussing Chris Froome’s Grand Tour winning diet. Now, all the data was revealed by BBC Sport in a recent article published on the 4th of July 2018. What does it take in terms of diet, in terms of fueling, to be a Grand Tour champion? In this article, I’m going to summarize it into five key points.

How much does he eat?

One thing that I noticed from the article is that for a less extreme stage, an easier stage like stage 11 for example, he would have a smaller breakfast of 524 kcal, whereas for an extreme stage like stage 19 which was really mountainous stage, he would have large breakfast of 996 kcal, so double the size of the breakfast. What these pro riders typically do is all have their breakfast two to three hours before the start of the stage so that their lungs have the capacity to expand and that they can get as much oxygen as possible into their bloodstream. On the most extreme day of the Grand Tour, Chris is having 6500 kcal and 1.3 kg of that is coming from carbohydrates. This is what that looks like in terms of Thai powdered brown sugar. This stuff is absolutely delicious!

Carbohydrates per hour on the bike

Another point that I got from the BBC article is that Chris has up to 96 grams of carbohydrates per hour during the stage, and less than 2% of calories from the fuel that he takes in come from fat, so he is having mostly simple sugars during the stage, and this allows him to be strong all day long.

Macronutrient ratios

How much percentage of Chris Froome’s calories is coming from carbohydrates, protein and fat? For an extreme stage like stage 19, it’s 79% carbohydrates, 9% protein and 12% fat. So really low fat, really low protein when the pressure gets turned on. And for a less extreme stage like stage 11, it’s 66% calories from carbohydrates, 23% from protein and 11% from fat. So, for both stages, whether it’s less extreme or more extreme, still a low percentage of calories coming from fat (11 to 12%).

Fueling strategies

Another interesting point in the article and something unconventional that most of the other teams don’t do is the fueling strategy that Chris uses for the stage. For stage 19 for example, they break it down into calorie consumption or the carbohydrate consumption for every 20 minutes of the stage and all the sections of it (a flatter section, the downhill section and all the climbs). During the climbing section, he will have more grams of carbohydrates every 20 minutes than he would for the downhill section and flat section.

Carbohydrates sources

For the carbohydrates that Chris consumes, he’s having mostly refined carbohydrates in the form of syrup, rice overall sweets, rocket fuel (which is a mixture of maltodextrin and fructose), juice, jam, pancakes, honey and gels. He is having rocket fuel and gels during the stage and off the bike he is having all these other things that I mentioned. The reason that he has refined carbohydrates is just because the body can digest and assimilate it into glycogen most effectively.

Constructive criticism

Finally my only criticism of his diet is that he can make it a lot more effective, he can increase his carbohydrate consumption by going vegan and getting nutrients directly from the source instead of filtering them through the animal products. What I mean by that is the nutrients that animal products contain come directly from plants anyway, so it’s better just to get them directly from the source instead of getting them indirectly through animal products. Another reason is because animal products place a toxic load on your body, the body has to work a lot harder, it has to spend a lot more energy to process the animal products, whereas plant products require a lot less energy to process. Furthermore, animal products have toxic elements like saturated fat, cholesterol, animal protein and also biomagnification of environmental pollutants. All in all, a vegan diet is definitely the way to go and I’m willing to put $10,000 on it that if Chris Froome goes vegan his performance is at least going to stay the same. And his recovery between the stages is going to be even better.

Another proof that sugar does not make you fat

These three graphs below show that obesity cannot be attributed to sugar and other carbohydrates. But if sugar and carbs cannot be blamed, what makes people so fat? It’s the fat. The human body stores any excess dietary fat. The fat you eat is the fat you wear.

That’s why it’s a good idea to reduce your consumption of fatty desserts 🚫🍩🍪🎂🍰🍦🍫, animal products🚫🍖🧀🥩🥚🥓🥛🍤🍗🍣 and vegetable oils as much as possible.

But you can eat as many carbs as you want until you feel satisfied.👍🌽🍌🍠🍚🍉🥔🍝

Check my comprehensive article “Sugar is not the bad guy” and the video “What causes insulin resistance” on YouTube.


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Is organic meat healthy?

Let’s check what researchers have found about the health of people who lived in very cold climates, like Inuits. These populations are known to have a meat-based diet. Sources are listed at the end of this article.

Ötzi the Iceman, found frozen in the Alps, had gallstones, hardened arteries and fatty streaks in his arteries, which is the first sign of atherosclerosis.

Researchers examining the content of his stomach worked out that his final meal consisted of venison and ibex meat.

The Westernization of their diets actually lowered their rates of heart disease. You know your diet is bad when the arrival of Twinkies improves your health.

Meat doesn’t get any more organic than that and it still caused heart disease! Even climbing mountains couldn’t protect him from heart disease. Because all meat comes with artery clogging substances like cholesterol and saturated fats.

Same goes for all Inuits who eat mostly wild caught meat and basically no fruits and vegetables. The totality of evidence from actual clinical investigations, autopsies and imaging techniques is that they have the same plague of coronary artery disease than non Inuit populations have, and actually have twice the fatal stroke rate and don’t live particularly long.

Another example from 500 years ago, an Inuit woman in her early 40’s – atherosclerosis in her aorta and coronary arteries.

Compiled by Ferdinand Beck

Furthermore, scientists have found that organic meat contains the same amount of carcinogenic substances than conventional meat.

Sources :

Keto diet consequences you need to know about

https://www.ncbi.nlm.nih.gov/pubmed/16037240

In the popular and widely used Atkins diet, the body burns fat as its main fuel. This process produces ketosis and hence increased levels of beta-hydroxybutyrate (BOB) acetoacetate (AcAc) and its by-products acetone and acetol. These products are potential precursors of the glycotoxin methylglyoxal. Since methylglyoxal and its byproducts are recognized as a significant cause of blood vessel and tissue damage, we measured methylglyoxal, acetone, and acetol in subjects on the Atkins diet. We found that by 14-28 days, methylghyoxal levels rose 1.67-fold (P = 0.039) and acetol and acetone levels increased 2.7- and 6.12-fold, respectively (P = 0.012 and 0.028). Samples from subjects with ketosis showed even greater increases in methylglyoxal (2.12-fold), as well as acetol and acetone, which increased 4.19- and 7.9-fold, respectively; while no changes were seen in samples from noncompliant, nonketotic subjects. The increase in methylglyoxal implies that potential tissue and vascular damage can occur on the Atkins diet and should be considered when choosing a weight-loss program.

Wow, WTG being a radical!  makes you feel so cool!  look up acetone.  Wait, I’ll do it for you.  https://en.wikipedia.org/wiki/Acetone

(CH3)2CO.[12] It is a colorless, volatile, flammable liquid, and is the simplest and smallest ketone.

Acetone is a good solvent for many plastics and some synthetic fibers. It is used for thinning polyester resin, cleaning tools used with it, and dissolving two-part epoxies and superglue before they harden. It is used as one of the volatile components of some paints and varnishes. As a heavy-duty degreaser, it is useful in the preparation of metal prior to painting.

https://pubchem.ncbi.nlm.nih.gov/compound/acetone

H336 (97.99%): May cause drowsiness or dizziness [Warning Specific target organ toxicity, single exposure; Narcotic effects]

Effects of Long Term Exposure The substance defats the skin, which may cause dryness or cracking. Repeated or prolonged contact with skin may cause dryness and cracking.

Ingestion Prevention Do not eat, drink, or smoke during work. Wash hands before eating.

Acetone may form explosive mixtures with chromic anhydride, chromyl chloridehexachloromelaminehydrogen peroxidenitric acid and acetic acidnitric acid and sulfuric acidnitrosyl chloridenitrosyl perchlorate, nitryl perchlorate, permonosulfuric acid, potassium tert-butoxidethiodiglycol and hydrogen peroxide.  (maybe this is how people spontaneously combust? j/k, or am I?)

For more reading on the dangers of a high fat diet.

Once again, this is how we screwed up our diet.

So you can go Keto and AT LEAST cut out 34% flours + 7% sugars = 41% reduction off 1970s or go HCLF and AT LEAST cut out the 48% of added fats or you could go Whole Starch Low Fat and cut BOTH OFF and follow a diet recommended by the consensus of over 400 top health professionals in the world.

Take the olive branch here 🙂 take the best of both worlds.  Its a sane foundation you can build to your own uniqueness despite the fact we are all the same species.

The DNA of all human beings living today is 99.9% alike

That .1% really all that special? maybe 🙂 LMK!

Source: mrmrsvegan

5 reasons why doctors who read studies don’t recommend a keto diet

This is a short text, written by Dr McMacken, that is easy to share with the people you care about.

Five reasons why physicians that read studies do not recommend the keto diet.

(Scientific references are below the article.)

1. That we know of, no population in history has ever thrived on a very-low-carb/high-fat diet. There is exactly zero scientific evidence that a keto diet is conducive to longevity & longstanding vitality – unlike a plant-centric diet, the foundation of the longest-lived people on earth.
2. A keto diet may cause short-term weight loss, but possibly at a serious price. A 2010 review found that low-carb, animal-based diets increased cardiovascular death by 14%, cancer death by 28%, & all-cause mortality by 23%- trends confirmed in other large studies.
3. A keto diet hasn’t been shown to prevent, control, or reverse type 2 diabetes in the long run. Avoiding carbs will temporarily lower your blood sugar if you have diabetes. But this simply masks the underlying problem, which is insulin resistance – ie, glucose in our blood can’t enter our cells & the liver overproduces sugar. This is NOT the fault of carbs from healthy foods – whole grains, legumes, fruit, or even starchy vegetables. In fact, a high-carb, high-fiber, plant-based diet is exceptionally protective against diabetes & can actually REVERSE insulin resistance & lower diabetes complications. In contrast, low-carb diets can promote diabetes over time, as they foster inflammation & fat buildup in our cells, causing insulin resistance.
4. Keto diet research is in its infancy, focusing on short-term blood results & body weight – not actual rates of disease or death. And some findings are concerning. LDL cholesterol levels tend to rise (or at best, stay the same) on keto diets. An overwhelming wealth of research shows that the higher the LDL, the higher the risk of cardiovascular disease.
5. A keto diet is low in refined grains & added sugar. But it also can be low in phytonutrients, antioxidants, & fiber, all of which have profound benefits, and it forbids some of the most powerfully health-promoting foods on earth – whole grains, legumes, & many fruits. To me, that’s just not good medicine.

Written by Dr. Michelle McMacken Board-certified internal medicine physician. Passionate about preventing & reversing chronic disease through evidence-based nutrition. Plant eater.

References:

  • Fodor, Can J Cardiol 2014
  • Jeppesen, Public Health Nutr 2013
  • Fung, Ann Intern Med 2010
  • Noto, Plos One 2013
  • Tonstad, Diabetes Care 2009
  • Tonstad, Nutr Metab Cardiovasc Dis 2013
  • Vang, Ann Nutr Metab 2008
  • Satija, Plos Med 2016
  • Barnard, Am J Clin Nutr 2009
  • de Koning, Am J Clin Nutr 2011
  • Barnard, J Acad Nutr Diet 2015
  • Noakes, Br J Sports Med 2016
  • Ference, Eur Heart J 2017