diet

All posts tagged diet

Protein

A protein rich diet may make us more alert and help us lose weight.

The reaction of Hypothalamic orexin/hypocretin neurons to amino acids (especially nonessential amino acids) appears to be a mechanism for this effect.

Poultry products appear to be one of the better ways to get nonessential amino acids.

I’ve been trying to increase the protein in my diet for the past four months (in response to weaker evidence than I’ve linked to here), and have found that animal sources have been the easiest way to do that (I’ve mainly increased my egg and meat consumption). I think I’ve found it slightly easier to avoid gaining weight. I think I’ve also been more alert, but I don’t think the increase in alertness coincided too closely with the increase in protein consumption.

Assorted Links

There seem to be serious risks in some food oils that are commonly considered healthy. This report says:

hexane processing strips the remaining nutrients from the oil, and turns a significant quantity of polyunsaturated fats into inflammatory, artery-clogging trans fats!

Hexane processing is apparently common for Canola oil, soybean oil, and other plant-based oils (but not olive oil). Trans-fat levels have been measured at 0.56 to 4.2 percent in commercial oils.

Since FDA-regulated labels are only accurate to about 0.5 grams, and oils are often labeled for 14g serving sizes, a 1 or 2 percent trans-fat content would apparently show up as zero. I suspect those levels are more harmful than most additives that the FDA has banned from foods.

The bottled Canola oil I buy from Trader Joe’s says it’s expeller pressed – no solvents used, so I’m still guessing it’s healthy, but I’ll try harder to avoid processed foods containing plant oils. (There a lot of misleading arguments against Canola oil that should be ignored).

Political Calculations has a post with an interesting table of life expectancy in OECD countries. In addition to the standard life expectancy numbers, there is an additional set that is standardized to eliminate differences in a category of deaths that is roughly described as accidents and homicide (those least likely to be connected to healthcare problems).
I haven’t found an online explanation of how they were standardized (it’s apparently explained in the book The Business of Health: The Role of Competition, Markets, and Regulation by Robert Ohsfeldt and John Schneider, which I haven’t checked), and I can’t evaluate the extent to which their desire to promote the U.S. medical system has biased their methods.
What surprised me most was that it implies that the differences in what we normally think of as health and healthcare explain a surprisingly small part of the difference between national life expectancies. The actual life expectancy shows a difference of 3.6 years between the highest (Japan) and lowest (Denmark), but the standardized life expectancy shows a difference of 1.2 years between the highest (U.S.) and the lowest (U.K.).
This implies that national difference in traffic accidents, homicides, and some similar (poorly identified) causes of death are a good deal more important than the following differences: healthcare systems, diet, serious vitamin D deficiencies (which I expect to vary by latitude), FDA rules, and litigation of medical outcomes.

On a loosely related note, the book A Farewell to Alms mentions a report that 16th century Japan had an unusual absence of disease (but no indication whether it’s possible to get any quantitative evidence of this). This made me think of the alleged high Cuban life expectancy. Could relatively isolated islands be healthier due to lower influx of disease? Not that this would make isolation nice, especially since it might mean increased vulnerability to disease when contact with the outside increases.

Book review: Mindless Eating: Why We Eat More Than We Think by Brian Wansink.
This well-written book might help a few people lose a significant amount of weight, and many to lose a tiny bit.
Some of his advice seems to demand as much willpower for me as a typical diet (e.g. eat slowly), but he gives many small suggestions and advises us to pick and choose the most appropriate ones. There’s enough variety and novelty among his suggestions that most people are likely to find at least one feasible method to lose a few pounds.
A large fraction of his suggestions require none of the willpower that a typical diet requires, but will be rejected by most people because their ego will cause them to insist that only people less rational than them are making the kind of mistakes that the book’s suggestions will fix.
Most of the book’s claims seem to be backed up by careful research. But I couldn’t find any research to back up the claim that approaches which cause people to eat 100 calories per day less for days will cause people to lose 10 pounds in ten months. He presents evidence that such a diet doesn’t need to make people feel deprived over the short time periods they’ve been studied. But there’s been speculation among critics of diet books that our bodies have a natural “set point” weight, and diets which work for a while have no long-term effect because lower body weights cause increased desire to return to the set point. This book offers only weak anecdotal evidence against that possibility.
But even if it fails as a diet book, it may help you understand how the taste of your food is affected by factors other than the food itself.

Salt

I had been skeptical of reports that low sodium diets produce health benefits (suspecting they were fighting the symptoms of high blood pressure rather than an underlying cause), but a new study has provided strong enough evidence to change my diet.
It’s time to switch from regular to low sodium soy sauce, and I’m going to reduce my seafood consumption (since I’ve started taking Omega-3 fish oil capsules and am eating more walnuts, my reasons for eating seafood have diminished).

I recently took a simple genetic test to determine whether I have genes for fast or slow caffeine metabolism. The result says that I’m a fast metabolizer, which indicates that caffeine use reduces my risk of heart attacks rather than increasing it.
This kind of testing is just becoming affordable, and it seems like many more tests of this nature should become common soon.

A recent report says that switching from a meat-heavy diet to a vegetarian diet is as valuable for reducing greenhouse-gas emissions as switching to driving the right car. And that if you eat fish, switching from large fish to things like sardines and anchovies makes a big difference.
I’m unsure whether to believe the magnitudes of the differences, but the general idea appears right.

Book Review: Fantastic Voyage : Live Long Enough to Live Forever by Ray Kurzweil, Terry Grossman
This book provides a lot of interesting ideas for improving your health, but it is a bit too ambitious and I’m often left wondering whether they researched a particular idea well even that I should respect their opinion. They often seem to be more interested in showing off how many different topics they know something about than they are on focusing on the most important steps that a typical reader should be taking.
They are somewhat biased toward technological solutions, but occasionally surprise me with other approaches, such as pointing out some clear evidence that some kinds of meditation improve longevity.
I’m fairly suspicious of their advice about aluminum. It’s unclear why we should consider aluminum dangerous enough to be worth worrying about, but if it is then choosing the right baking powder and antacids are at least as important as the aluminum sources the book mentions (minor gripe: the index doesn’t have entries for aluminum or metals). Parts of the book leaves me wondering whether a close examination would reveal similar questionable aspects to their advice.