Resistance is useless!

...said the Vogon guard. If that means nothing to you, watch this...


You probably know all about Insulin Resistance (IR) if you've read my blog for some time, as I may have mentioned it once or twice ;-) There's also Leptin Resistance (LR) in the brain, which reduces the amount of appetite suppression that leptin is supposed to produce. Robb Wolf's just written about Adrenaline Resistance (AR?) and chronically-high serum cortisol seems to induce Cortisol Resistance (CR?) in the hippocampus, resulting in poor short-term memory.

When the level of "X" in the blood is low most of the time, "X" receptors in the body up-regulate, so when the level of "X" in the blood goes high, it has an effect. When the level of "X" in the blood is high all of the time, "X" receptors in the body down-regulate, so when the level of "X" in the blood goes higher, it has a reduced effect.

The above suggests that regularly "grazing" on food is not a good idea, as this results in a fairly constant slightly elevated serum insulin level. Eating a meal, not eating for a few hours then eating another meal results in high serum insulin while the meal is being absorbed and low serum insulin for the rest of the time.

Paleo diet: Dr. Loren Cordain's rebuttal to the National Academy of Sciences.

Dr. Loren Cordain is considered by many to be the founder of the Pal(a)eolithic diet.

From http://thepaleodiet.com/dr-loren-cordain/

He wrote this:- Rebuttal to the Proceedings of the National Academy of Sciences June 2013 Papers

"In summary, recent comprehensive analyses (1-3) of δ13C values in the enamel of African hominins from 4.1 to 1.5 MYA support the conclusion that plants of C4 origin were ultimately responsible for this isotopic signature. Nevertheless, when the isotopic data is triangulated from archaeological, physiological and nutrition evidence, it is apparent that the C4 signature in ancestral African hominin enamel almost certainly is resultant from increased consumption of animals that consumed C4 plants."

EDIT: Hat-tip to Robb Wolf.

Why: blogging is great, my brain is like Kefir and you don't have to be slightly insane.

I'm Torn between two images from Google Image Search, so here's both of them.

From bloggersinspiration.com

and

From www.corephp.com

Blogging is stimulating. Someone blogs about something. That gives me a new idea, so I blog about that. That gives other bloggers a new idea, so they blog about that. And so on, ad infinitum. It's great!

Kefir takes hard-to-digest milk proteins and ferments them into something more easily digestible. My brain takes hard-to-digest concepts and "ferments" them into something more easily understandable.

Another blogger said "You May Think I'm a Nutter. But I'm not the only one." You don't have to be slightly insane to be a blogger...but it helps! ;-)

Completing the trine: Which are the safest fats?

First, watch this video by Chris Masterjohn.

Diets very high in pufas (polyunsaturates) are not beneficial to heart health or longevity. Flora? No thanks!

Here's a chart. The beige & grey bars represent pufas (omega-6 & omega-3).

Comparison of dietary fats

The yellow bars represent monounsaturates and the orangey-red bars represent saturates. I consider these to be harmless, as long as you don't go mad and eat them in such large amounts that you gain weight.

Bearing in mind the information in the video, plus the information in Fats: Spawn of Satan or Dogs' Doodads? , I use only fats from the bottom 6 for cooking (olive oil and butter, actually).

Flaxseed oil can be used as an omega-3 supplement for vegetarian/vegan women, as omega-3 pufas are as rare as rocking-horse poo in most foods (apart from oily fish).

Non-vegetarian/vegan people can get their long-chain omega-3 pufas (EPA & DHA) from oily fish. As vegetarian/vegan men barely produce any DHA from the omega-3 in flaxseed oil, they should get it from algal DHA supplements. See Extremely Limited Synthesis of Long Chain Polyunsaturates in Adults: Implications for their Dietary Essentiality and use as Supplements.

Defending the indefensible: Gary Taubes and *that* statement about gluttony.

Here's another "video" (it has sound and static images only). As I haven't learned how to embed a YouTube video that starts at a specific time, here's a link to it and a picture of it:- Gary Taubes' "Why We Get Fat" IMS Lecture On August 12, 2010 (Part 8 of 8), starting at 8 minutes and 13 seconds in.

To quote: "You can basically exercise as much gluttony as you want, as long as you're eating fat and protein."

Itsthewoo told me that Taubes was being ironic i.e. he was joking. I call bull-shit on that, for the following reasons.

1) You don't joke about something as important as diet, in a video that's likely to be heard by many people.

2) If you are foolish enough to joke about something as important as diet, you make 100% certain that listeners know that you're joking, by stating in the very next sentence that the preceding sentence was a joke. Taubes didn't do that.

3) I didn't hear chortling or any other audible clue that Taubes was joking. Did you?

I therefore conclude that itsthewoo is hearing (and seeing) the world through "cognitive bias" Weird Filters , resulting in her hearing what she wants to hear. Sorry!

The proteins are the problem: Safe proteins for people with compromised gut integrity.

First, Matt Lalonde Ph.D's video "The Science Behind the Paleolithic Diet."

The title of this post comes from Matt Lalonde. As mentioned in Keep 'em tight., about 10% of healthy blood donors have antibodies in their blood to something that shouldn't be in their blood - gliadin. How do gliadin fragments get into the blood? Compromised gut integrity (a.k.a. Leaky gut).

It's possible to repair compromised gut integrity, as mentioned in the above post. In the meantime, it's advisable to avoid "problem proteins" and eat only "safe proteins". Which proteins are the problem?

1) Prolamines: Prolamines are a group of plant storage proteins having a high proline content and found in the seeds of cereal grains: wheat (gliadin), barley (hordein), rye (secalin), corn (zein), sorghum (kafirin) and as a minor protein, avenin in oats.

2) Casein: Of the six major protein types in cow's milk, four are casein proteins and the other two are whey proteins. The caseins usually make up about 80% of the protein in cow's milk. Cheese is ~100% caseins. As Matt said, caseins are also high in proline. Whey is rapidly digested (which is why it's used by bodybuilders post-workout) so it's pretty safe.

3) Anything that makes you feel ill: As everyone is different, this could be anything (peanuts, eggs, shellfish, tomatoes etc). If "X" makes you feel ill, stop eating "X" until your gut is working 100% correctly. There's a possibility that your gut will never work 100% correctly. Which proteins are safe?

Rice, quinoa & amaranth contain generally safe proteins. Properly-cooked legumes (peas, beans & lentils) contain generally safe proteins. Seeds contain generally safe proteins, but most types are very high in omega-6 fats (except for chia & linseeds). Tubers, root veggies & buckwheat contain pretty safe proteins. Meats & fish contain pretty safe proteins.

Pigging-out on safe proteins, (resulting in significant amounts of incompletely-digested proteins reaching the lower intestine) is asking for trouble. Ditto for eating excessive amounts of fruit with or shortly after eating safe proteins, as this increases the speed of peristalsis, which increases the amount of incompletely-digested proteins reaching the lower intestine.

That's all for now. If anything else comes to mind (or if you come up with a bright idea), I'll add it.

Grains & soyabeans: more bad news.

Jamie Scott (THAT PALEO GUY) has been doing some digging and found more dirt on...

From http://commons.wikimedia.org/wiki/File:Various_grains.jpg

See Wheat amylase trypsin inhibitors drive intestinal inflammation via activation of toll-like receptor 4.
"We identify the α-amylase/trypsin inhibitors (ATIs) CM3 and 0.19, pest resistance molecules in wheat, as strong activators of innate immune responses in monocytes, macrophages, and dendritic cells. ATIs engage the TLR4-MD2-CD14 complex and lead to up-regulation of maturation markers and elicit release of proinflammatory cytokines in cells from celiac and nonceliac patients and in celiac patients' biopsies. Mice deficient in TLR4 or TLR4 signaling are protected from intestinal and systemic immune responses upon oral challenge with ATIs. These findings define cereal ATIs as novel contributors to celiac disease. Moreover, ATIs may fuel inflammation and immune reactions in other intestinal and nonintestinal immune disorders."

See Impact of antinutritional factors in food proteins on the digestibility of protein and the bioavailability of amino acids and on protein quality.
"Examples of naturally occurring antinutritional factors include glucosinolates in mustard and canola protein products, trypsin inhibitors and haemagglutinins in legumes, tannins in legumes and cereals, gossypol in cottonseed protein products, and uricogenic nucleobases in yeast protein products."

"Among common food and feed protein products, soyabeans are the most concentrated source of trypsin inhibitors. The presence of high levels of dietary trypsin inhibitors from soyabeans, kidney beans or other grain legumes have been reported to cause substantial reductions in protein and amino acid digestibility (up to 50 %) and protein quality (up to 100 %) in rats and/or pigs."

"Normally encountered levels of phytates in cereals and legumes can reduce protein and amino acid digestibility by up to 10 %. D-amino acids and LAL formed during alkaline/heat treatment of lactalbumin, casein, soya protein or wheat protein are poorly digestible (less than 40 %), and their presence can reduce protein digestibility by up to 28 % in rats and pigs, and can cause a drastic reduction (100 %) in protein quality, as measured by rat growth methods. The adverse effects of antinutritional factors on protein digestibility and protein quality have been reported to be more pronounced in elderly rats (20-months old) compared to young (5-weeks old) rats, suggesting the use of old rats as a model for assessing the protein digestibility of products intended for the elderly."

I eat grains, also peas, beans & lentils, but not as a dietary staple. I make sure that they're thoroughly cooked at 100°C.