Archive for category: Blog

One of my top 5 nutrition news items this week focuses on recent controversial research indicating that red and processed meats cause cancer. This research, published by the WHO (World Health Organisation), received a lot of publicity online and in the mainstream media. What isn’t quite as well publicized are dietary guidelines for preventing cancer. According to the Physicians’ Committee there are 6 main dietary guidelines for cancer prevention.
There was also recent Aussie research punching more holes in Paleo dogma, and Dr Fuhrman’s advice on the dark side of statin drugs, used for people (like I was) with high cholesterol. Then, related to high cholesterol levels, a video report by Dr Michael Greger from Nutrition Facts about the dangers of moderation when it comes to preventing heart disease.

Red and Processed Meats Cause Cancer

A UN health body has ranked bacon, sausages and ham among most carcinogenic substances along with cigarettes, alcohol, asbestos and arsenic.

The World Health Organization (WHO) recently released a report that found that meat, especially processed meat, causes cancer.

A panel of 22 international experts reviewed decades of research and conducted a meta-analysis of over 800 studies on the link between red meat, processed meats and cancer.

The panel found a 17% increase in risk for colon cancer per 100 grams of red meat consumed; and an 18% increase risk with 50 grams of processed meat consumed, and quoted figures suggesting that 34,000 cancer deaths a year worldwide were attributable to diets high in processed meats.

According to Kurt Straif, an official with the World Health Organisation’s International Agency for Research on Cancer, which produced the report:

“For an individual, the risk of developing colorectal cancer because of their consumption of processed meat remains small, but this risk increases with the amount of meat consumed.”

“In view of the large number of people who consume processed meat, the global impact on cancer incidence is of public health importance.”

Researchers also found links between red and processed meat products and stomach, pancreatic, and prostate cancers.

*Yet another recent study found that two or more servings of red or processed meat a week can increase your risk for colorectal cancer.

As researchers looked at dietary data from the UK Biobank, encompassing 500,000 men and women, for red meat consumption and bowel cancer incidence rates. Participants who ate red meat four or more times per week had a 42% increased risk for colorectal cancer, compared with those who ate it less than once per week.

An estimated 21% of bowel cancers in the UK are linked to eating red and processed meat.

Dietary Guidelines for Cancer Prevention

Aside from the wealth of evidence linking meat to cancer, what about foods that actually protect against cancer?

In June 2014 PCRM reported on a study published in the Journal of the American College of Nutrition, that advocates a diet rich in plant-based foods, such as soy beans and cruciferous, allium, and carotenoid vegetables.

“The key recommendation is to build meals around fruits, vegetables, and legumes,” said study author Neal Barnard, M.D., president of the nonprofit Physicians Committee and an adjunct associate professor of medicine at the George Washington University School of Medicine and Health Sciences.

“Plant-based foods provide an antioxidant boost and help promote a healthy weight, reducing the risk for all types of cancer in the long run.”

Among the six dietary recommendations were foods that help to reduce cancer risk:

Guideline #5. Consume soy products to reduce risk of breast cancer and to reduce the risk of recurrence and mortality for women previously treated for breast cancer

Findings: “Evidence from Asian and Western countries shows that soy products are associated with reduced cancer risk. Chinese women who consume more than 11.3 grams of soy protein, equivalent to half a cup of cooked soybeans, each day during adolescence have a 43% reduced risk of premenopausal breast cancer, compared with women who consume 1.7 grams.
“Research in Shanghai shows that women with breast cancer who consume 11 grams of soy protein each day can reduce mortality and risk of recurrence by about 30%.  U.S. populations show similar findings: the higher the isoflavone intake from soy products, the less risk of mortality and recurrence in women with breast cancer.
Note: “When choosing soy products, opt for natural forms, such as edamame, tempeh, or organic tofu, as opposed to soy protein concentrates and isolates, common in powders and pills.”

Guideline #6. Emphasize fruits and vegetables to reduce risk of several common forms of cancer.

Findings: “Fruits and vegetables, especially leafy greens, help reduce overall cancer risk. A high intake of cruciferous vegetables, such as broccoli, kale, and cabbage, is associated with an 18% reduced risk of colorectal cancer and reduced risk of lung and stomach cancers.

“Women who consume the most carotenoid-rich vegetables, such as carrots and sweet potatoes, lower their risk of breast cancer by 19%. Overall, women who consume the highest quantities of any kind of fruit or vegetable reduce breast cancer risk by 11%.  A high intake of tomato products has been shown to reduce risk of gastric cancer by 27%. Garlic and other allium vegetables, such as onions, significantly reduce risk for gastric cancer, while a Western diet (high amounts of meat and fat with minimal amounts of fruits and vegetables) doubles the risk.”

*We thank and acknowledge Dr Barnard and the Physicians Committee for Responsible Medicine for information about this study and dietary guidelines.

Paleo cops a punch as researchers highlight importance of carbs for human evolution

A new Australian study, recently reported in the Brisbane Times online, questions the Paleo diet’s claimed role in fuelling human evolution, as proposed by Vaclav Smil, author of Should We Eat Meat?: Evolution and Consequences of Modern Carnivory:

“Killing animals and eating meat have been significant components of human evolution that had a synergistic relationship with other key attributes that have made us human, with larger brains, smaller guts, bipedalism and language,”  – Vaclav Smil.

However this new study, which was co-written by researchers from the University of Sydney, challenges the belief that meat deserves all the credit for our rapid rise in the evolutionary stakes. According to the researchers, starchy carbohydrates “were essential for the evolution” of the human brain nearly 1 million years ago.

The human brain uses as much as 25% of the body’s energy and up to 60% of blood glucose, the researchers say, which is not consistent with a low-carbohydrate diet.

“The research is a blow to advocates of the Paleo diet, which shuns starch-rich vegetables and grains,” according to the University of Sydney.

“The evidence suggests that Palaeolithic humans would not have evolved on today’s ‘Paleo’ diet,” said Professor Jennie Brand-Miller, one of the study’s co-authors.

“After cooking became widespread, starch digestion advanced and became the source of preformed dietary glucose that permitted the acceleration in brain size,” co-author Professor Les Copeland said.

“There was no one Paleo diet,” said dietitian Dr Joanna McMillan. “Humans were smart enough to learn how to get nutrition from eating certain plant foods by cooking and other means of preparation [soaking for example]. In that we differ from other animal species.”

Dr McMillan expressed her hope that this research will help put an end to the fashion of carb-phobia.

* Refer to our blog post for more information about Paleo vs Plant-based diets.

Risks Associated with Statin Drugs

I have taken Lipitor, a statin drug, for over 2 years now. Statins are drugs which block an enzyme in the liver involved in the production of cholesterol. They are very effective, as I can personally attest to, and they are one of the most prescribed types of drugs in the world.

Too much cholesterol in the bloodstream can lead to the build-up of atherosclerotic plaque, and is a major risk factor for heart disease.

In an article by Dr Joel Fuhrman, a 2010 study looked at the medical records of 2 million statin users. The study found “increases in the risk of liver dysfunction, muscle-related side effects, acute kidney injury and cataracts associated with statin use”.

As Dr Fuhrman writes, “larger doses of statin drugs are associated with greater likelihood of side effects, and additional risk factors such as other drugs, older age, diabetes and high triglycerides also increase the likelihood of adverse effect”.

Statins are further implicated in the increase of type-2 diabetes, a muscle pain, reduced fitness, severe breakdown of muscle called ‘rhabdomyolysis’, and even, paradoxically, heart disease.

The alternative to statins, which is a high-fibre, high-nutrient diet including vegetables, fruit and nuts was found to reduce cholesterol by 33% within two weeks.

Dr Fuhrman feels that prescribing statins for increased cholesterol levels “is counterproductive”. He believes that patients taking a statin drug may downplay the importance of lifestyle and dietary changes that would “drastically improve health, life expectancy and quality of life”.

Dr Fuhrman’s firm belief is that a health-promoting diet and lifestyle “not only reduces cholesterol but also reduces blood pressure, reverses heart disease and protects against diabetes, dementia and cancer”.

As always, you should seek the advice of your doctor and other qualified health care professionals for treatment of any medical condition.

Everything in Moderation? Even Heart Disease?

Dr Greger from Nutrition Facts proposes that rather than opt for a ‘low-risk’ chance of heart attacks, perhaps we should aim for ‘no risk’. Dr Greger cites strong evidence that we should keep our cholesterol levels below 150 mg/dl (about 3.9 mmol) to stem coronary heart disease (CHD), rather than the sub-200 mg/dl (about 5.2 mmol) levels as advocated by the American Heart Association.

As Dr Greger points out, in many cultures heart disease is almost unknown when total serum cholesterol levels are below 150 mg/dl. Few of those develop the disease, and none die of it.

The famous Framingham Heart Study demonstrated that 35% of heart attacks occur in people who have cholesterol levels between 150 mg/dl and 200 mg/dl. This means that a target level of only around 200 mg/dl ensures that millions of US citizens will die of coronary disease.
As we have previously asserted, sometimes cutting back in ‘moderation’ is not going to save lives, and it might even destroy them.

Tom Perry

Soy – good or bad?

I went to buy a litre of soymilk recently, and the lady serving me commented “oh, I heard that stuff is bad for you!”

Wait,…what? Who would think it’s not only ok, but almost their duty to warn a perfect stranger – about to buy one of their shop’s goods – about the dangers of soy! Anyway, I smiled and told her that I’d drunk this ‘stuff’ for years (since 1983 for the record!) and it was perfectly healthy.

Apart from the dubious practice of making negative comments about a customer’s product choices, this demonstrated to me the power of propaganda against certain plant foods. And yet, I can’t really blame her. It seems that on a regular basis there’s some crack-pot article or online diatribe about the many ‘dangers’ of the humble soybean.

Recently on some website called ‘Living Traditionally’ (whatever that means!) they posted an article with the catchy (some might say hyperbolic) title of ‘Top 10 Shocking Reasons to Avoid Soy Milk’. Apparently, according to this article, drinking soymilk is “destroying your health”.

To summarize, some of the allegations listed were that:

• 99% of soy is genetically modified (truth: most commercial soymilk brands state ‘GM free’ on their cartons);
• soymilk contributes to vitamin B12 deficiency (truth: most soymilk brands are fortified with B12);
• the isoflavones in soy cause breast cancer (truth: according to Dr Joel Fuhrman, “…it appears that isoflavones have a number of anti-cancer effects that are unrelated to their ability to bind the estrogen receptor”)
• plant estrogens found in soy, called phytoestrogens, disrupt endocrine function and lead to infertility and  breast cancer in women (truth: again, Dr Fuhrman advises: “the large body of evidence that convincingly suggests that whole and minimally processed soy foods protect against breast cancer”)

Other articles on soy make all sorts of sensationalist claims, and would have the nutritious soybean and its food derivatives cast as a toxic villain of international conspiracy proportions.

Some of the other main claims against soy are that:

• Soy causes malnutrition and digestive distress
• Soy increases the risk of cancer and heart disease
• Soy consumption is linked with immune system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders and infertility.

Soy doesn’t stop you having babies

The last claim of soy causing infertility has no basis in reality. I have been a vegetarian – and now vegan – for 33 years, and successfully produced 4 children. A vegan brother of mine, another big soy consumer, has 3 big healthy boys. None of the vegetarian or vegan men I know of or have heard of have experienced any fertility problems. That is not to say it has never happened, but there is not a shred of evidence to show that men (or women) who consume high levels of soy have greater fertility problems, on average, than the rest of the population. Indeed, the huge populations of big soy consumers in Asian countries such as China and Japan would suggest this claim is more than a little fanciful!

Soy is safe for kids

The anti-soy lobby’s claim (led by Joseph Mercola) that we are damaging our children by feeding them soy is not supported by the evidence. An article titled Is Soy Milk Safe for Children? By Shereen Lehman notes that:

“The American Academy of Pediatrics states that soy formulas are safe and effective for infants, and research shows no hormonal effects in long-term feeding of soy formulas.”

A 2005 study compared the nutritional status and growth of 168 infants who were allergic to cow’s milk and were fed either soya-based infant formula or hydrolyzed whey formula. In both groups, nutrient intake and growth were ‘within reference values’ – in other words, they grew normally (Seppo et al., 2005).

All four of my children had soy formula as babies, and still enjoy soy milk on a regular, daily basis. All are healthy and developmentally normal; in fact taller than average for their age.

Soy protects against cancer

Most evidence suggests that soy protects against many types of cancer, rather than increases the risk of it. Consider these facts:

• The average Japanese person consumes 50-80 grams of soy food daily
• The average American eats 5 grams of soy a day
• Japanese people have much lower rates of colon and lung cancer than Americans
• Japan has the lowest rate of death from heart disease for men in the world, and the second lowest for women
• American women are 5 times more likely to die from breast cancer than Japanese women
• American men are 5 times more likely to die from prostate cancer than Japanese men

As noted in an online article by Neal Barnard M.D, Adjunct Associate Professor of Medicine at the George Washington University School of Medicine and President of the Physicians Committee for Responsible Medicine in Washington, DC:

“…regular consumption of at least a modest amount of soy products cut the risk of recurrence [of breast cancer] by 25 percent.”

Dr Joel Furhman advises that:

“…a 2009 meta-analysis of studies on soy and prostate cancer found that higher soy intake was associated with a 26% reduction in risk.”….and also: “soy foods are not only associated with decreased risk of hormonal cancers, but also lung, stomach, and colorectal cancers.”

Soy good for you

As Dr Barnard explains, studies show that soy protein is “highly digestible”.

Dr Barnard also says that soy foods “do not cause thyroid problems in people with normal functioning thyroids”, and that, despite the presence of some phytates in soy, studies show that “calcium [in soy products] is absorbed as well as calcium from cow’s milk.”

The good news is that tests have shown that soybean protein is equivalent in quality to protein found in beef, milk and egg white. Soybeans are packed with iron, zinc and calcium; are high in fibre; low in saturated fat and contain no cholesterol.  Their polyunsaturated and omega 3 fats help lower blood cholesterol and prevent blood clotting.

Want more proof of the health benefits of soybeans?

The Truth about Soy’s health benefits

The Victorian government’s Better Health Channel (with information produced in consultation with and approved by Deakin University here in Melbourne) states that:

“Soybeans are members of the pea (legume) family of vegetables…and contain hormone-like substances called phytoestrogens that mimic the action of the hormone oestrogen. The health benefits of soy for menopausal women could include fewer hot flushes, protection from coronary heart disease (CHD) and lowered risk of osteoporosis.”

This website lists all the other health benefits of soybeans:

• high in fibre
• high in protein
• low in saturated fat
• cholesterol free
• lactose free
• a good source of omega-3 fatty acids
• a source of antioxidants
• high in phytoestrogens.

The incredibly versatile soybean can be consumed in a myriad of forms, including miso; soy breads and cereals; soy cheese; soy milk; soy flour; soy grits and soy flakes; soy meats; soy pasta; soy sauce; soy snacks; soy bean oil; tempeh; Textured Vegetable Protein (TVP); tofu, and tofu desserts such as soy ice-cream and yoghurt.

As always, for optimal health I recommend that you focus mainly on whole soybeans, or foods made with whole soybeans, and traditional soy foods with minimal processing, such as tempeh and tofu.

Meat eaters consume the most soy

With all the anti-soy propaganda around, perhaps the ultimate irony is that people who eat pork, beef, chicken, dairy and fish indirectly consume the most amount of commercially farmed soy.

According to online reports by the soy industry:

“about 85% of the world’s soybeans are processed, or “crushed,” annually into soybean meal and oil.”  Nearly all (98%) that soybean meal is further processed into animal feed. Most of the oil (95%) is consumed as edible oil; the rest is used for “industrial products such as fatty acids, soaps and biodiesel.”

So, if you genuinely want to boycott the commercial, GM soy crop industry, you have only one choice: avoid consuming edible oils (better for your health anyway) and to go vegan!

Final word on soy

I urge you to pay no heed to the ‘chicken littles’ who would convince you the sky will fall down if you consume some tempeh, soymilk or tofu. I have happily consumed soy products for over 30 years, and as part of a healthy, balanced diet I, and my family, can heartily recommend them (just quietly, so can billions of other people all over the world, too!).

Bean appetit!

Tom Perry

Further References:

The Book of Tofu, by William Shurtleff and Akiko Aoyagi
All You Need to Know About Soy – Sanitarium Health Food Company
Soy Miracle, by Earl Mindell
Eat to Live, by Sue Radd and Dr Kenneth Setchell

What are Omega 3 fatty acids?

Omega-3 fatty acids, also known as polyunsaturated fatty acids (PUFAs), play a crucial role in brain function, as well as normal growth and development. Omega-3 fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are typically found in fish and fish oil. Some plant-based foods, including flaxseeds, walnuts and chia seeds, also contain omega-3 in the form of alpha-linolenic acid (ALA), which also helps heart health.

Why is Omega 3 good for you?

Omega-3 fatty acids are necessary for human health, but our bodies can’t make them. Research indicates that omega-3 fatty acids EPA and DHA found in fish oil can help lower triglycerides, cholesterol and blood pressure. Some studies suggest that omega-3 fatty acids may help with other conditions, including improving immune function, allergic reactions, rheumatoid arthritis, depression, asthma, ADHD, Alzheimer’s disease and many more.

Problems with fish oil supplements and fish consumption

When I was a kid, the main source of fish in my diet was occasional ‘fish and chips’ (typically on a Friday night), with the fish being shark-meat (‘flake’) fried in batter; tinned sardines, or tuna casserole. ‘Fish oil’ was unknown as a dietary supplement then, and it was only relatively recently that fish oil became marketed as an essential part of a healthy diet.

Fish and Krill oil supplements are big business, and are the main dietary source of omega 3 fatty acids for most people. Sales of fish oil supplements reached $1.1 billion in the U.S. in 2010, up 11%, according to Nutrition Business Journal. A report by a market research firm in 2012 predicted that global retail omega 3 sales was predicted to reach $34.7 billion by 2016.

But before we all swallow the line that fish oil is some sort of ‘super food’, is there a downside? The short answer is ‘yes’ – there are many problems with consuming fish and fish oil!

High Fish diets do no favors for your heart

A Forbes Magazine article  referred to a large study conducted at McMaster University which raised questions about whether consumption of fish oil has any effect on preventing heart attacks at all. In this large study, the 6,281 patients who took fish oil were no more or less likely to die from cardiovascular causes than the 6,255 who received a placebo. The study found that consumption of fish oil did not lead to fewer heart attacks, fewer strokes, fewer hospitalizations for heart problems, fewer stent procedures, or less chest pain.

According to a study in the Canadian Journal of Cardiology, diets high in fish do not promote a healthy heart, and may increase risk of heart disease.

The diets and health of Eskimos and Inuits in Greenland and North America were analysed by researchers in a review of ten different studies. Researchers found that Eskimos in Greenland have similar rates of heart disease, an overall mortality rate twice as high, and a life expectancy 10 years shorter, compared with non-Eskimos. Compared with non-native populations, North American Inuits have similar if not higher rates of heart disease.

The authors conclusion was that an “Eskimo diet” has previously been wrongly identified as heart healthy and that such a high-fat diet is better labelled dangerous.

Melissa Breyer from the Mother Nature Network writes: “although many studies link consumption of fish oil to reduced depression, a 2011 meta-analysis by Yale University researchers debunked the idea that omega-3s alleviate the blues.”

Increased fish and fish oil consumption increases prostate cancer risk

Men who eat fatty fish or take fish oil supplements have a 71 per cent higher risk for dangerous high-grade prostate cancer, according to research published in the Journal of the National Cancer Institute. This research was widely reported in the Melbourne Age, the Herald Sun, and ABC Science online.

In 2011 the same team of researchers published similar findings, that high blood concentrations of DHA more than doubled the risk of prostate cancer.

According to Ian Olver, chief executive of the Australian Cancer Council:

“The reality is that if something is good for you, it doesn’t mean that 10 times of it is better. It is unlikely someone would be diagnosed with a deficiency of fish oil. There is a view out there that extra vitamins and antioxidants are good for you. And people take more thinking that more is better.”

Fish oil won’t make your baby brainer

It has been thought that omega-3 fatty acids, consumed via oily fish or in fish oil capsules, could possibly boost fetal brain development in the womb.

However, research indicates that pregnant women taking fish oil supplements don’t improve their baby’s brain function or intelligence.

In this study, researchers led by Maria Makrides of the South Australian Health and Medical Research Institute in Adelaide analyzed date gathered from 300 families in which the mothers had consumed 800 milligrams of an omega-3 supplement per day during their pregnancy.

The study authors compared results from the children of mothers who hadn’t taken the supplements with the children of those who had. Crucially, by the time they reached the age of 4, boys and girls born to the group taking the supplements showed no advantage when it came to language, memory, problem-solving and/or reasoning skills, according to the researchers.

Dr. Catherine Herway, assistant director of maternal-fetal medicine at Staten Island University Hospital in New York City, was quoted in an online article as saying:

“It is very appealing to say to a woman that if she takes a pill every day, her baby will become smarter. The reality is that despite all of our advancements in modern science, the best advice remains the same: To optimize maternal and fetal health, there remains no substitute for a well-balanced diet.”

There are several potential pitfalls with using fish oil, including:

• Fish oil may contain toxins and contaminants that have accumulated in the environment, including arsenic, cadmium, lead, mercury, PCBs and dioxins.
• Fish oil supplements may cause nausea, diarrhea, loose stools, decreased appetite, constipation, vomiting and fat in the stool.
• Fish oil has a limited shelf-life, and may become rancid (researchers at New Zealand’s Crop and Food Research Institute tested capsules from an array of brands from countries all over the world and discovered that a majority of the capsules they tested had begun to oxidize).
• Some people have fish or shellfish allergies.
• Regular consumption of fish oil can cause unpleasant fish breath or “fish burps”.
• Over-fishing of target species and krill for oil production can seriously deplete fish stocks and food for other marine animals. For example, an April 2011 article published by “Nutra Ingredients” reported that some penguin populations have fallen 50 per cent due to a fall in the availability of krill.

Plant sources of Omega 3

As a vegan, I do not eat fish or take fish oil. So, if I don’t get my omega 3 fats from fish or fish oil, then where from?

Flaxseed (flax) is the richest source of ALA (alpha-linolenic acid) containing 50 – 60% omega-3 fatty acids, and lignans (powerful anti-oxidants), that researchers have found helpful in preventing heart disease, protecting against inflammatory disorders and certain cancers, and lowering your cholesterol. Flaxseeds add a mild, nutty flavour to a variety of foods and are an excellent source of fibre, high quality protein and potassium.

One of the limitations of Flaxseed Oil (apart from not being recommended for heating and cooking) is that the body has to convert its ALA (alpha-linolenic acid) into EPA and DHA, the omega-3 fatty acids found in fish oil. Some researchers think that flaxseed oil might have some of the same benefits as fish oil, but the body is not very efficient at converting ALA into EPA and DHA (conversion efficiency may be as low as 5 per cent).

Omega 3 from algae – getting it from the source

Did you know that fish don’t naturally produce omega 3? The omega 3 fatty acids obtained from fish that humans eat originally comes from the algae the fish eat. Extracting DHA and EPA omega 3 fatty acids from algae means you’re getting it straight from the source – clean and green.

There are several benefits by taking omega-3 supplements from a plant (algae) source, including:

• You get all the benefits of fish oil omega-3, without concerns about impurities, contaminants, or of course diminishing fish stocks – this is a fully sustainable source of omega-3, and much more environmentally friendly.
• It’s better for everyone, including vegans, vegetarians, pregnant and breastfeeding women.
• Research indicates that pure algae-sourced omega-3 is more effectively absorbed by the body than fish oil.
• The balance of DHA and EPA fatty acids is at least as good, if not better than fish oil in terms of health benefits, and superior to Flaxseed Oil.

Some brands of plant-sourced omega-3 oil I have used and recommend are Dr Fuhrman’s vegan supplement DHA+EPA Purity, Deva, which is 100% vegan, vegetarian and is certified by the Vegan Society, the non-profit organization that actually invented the word “vegan”, and Opti-3.

Other brands that you may like to investigate include Green Omega 3  and Lifestream V-Omega 3 .

A final word: please follow this advice from Web MD : Before you start using any supplement, you should always discuss it with your doctor or health care provider. He or she may have specific recommendations — or warnings — depending on your health and the other medicines you take.

Tom Perry