Mark’s Daily Apple

Dear Mark: Saturated Fat13

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Worth eating?

Dear Mark,

In one of last week’s Cheap Meat discussions, you said something about ratios and saturated fats and how saturated fats aren’t really the issue in your mind. I might have been missing something in the conversation. Can you fill me in?

The issue of ratios within animal fat was raised by reader Jaana as she shared Cordain’s discussion of the varying polyunsaturated fat content and corresponding omega ratios in muscle meat versus different organ meats. Cordain compares wild game (that we can assume are comparable to the meats our pre-agricultural ancestors ate) with the domestically raised livestock we eat today. As a general rule, the muscle meat of conventional livestock today has less polyunsaturated fat than wild game does. Conventional domestic meat also has more saturated fat than wild game.

I’ve said before that the hype over saturated fat is overblown in many respects. Saturated fats are required for many crucial functions in the body. They make up 1/2 of cell membrane structure. They enhance calcium absorption and immune function. They aid in the body’s synthesis of the essential fatty acids and provide a rich source of fat soluble vitamins. My beef isn’t with the beef fat. It’s with the carbs – the grains that conventionally raised animals are fed as well as the buns, chips and other assorted carbs we modern humans eat with the side of beef.

This is the part conventional “wisdom” doesn’t get: saturated fat in the diet doesn’t directly translate to saturated fats in the blood. It’s all how it’s metabolized. Saturated fat levels in the blood are influenced by the prevalence of carbs in the diet and the subsequent carb-generated lipogenesis process.

And it’s my opinion that CW’s hobby horse takes attention away from the more legitimate concerns surrounding saturated fat intake. An animal’s fat stores carry the highest load of antibiotics, feed pesticides and herbicides, and hormones. Obviously, this didn’t matter 20,000 years ago, but it matters a whole heck of a lot in the modern world. One way to ameliorate the situation is to eat organic meat. (And, to a lesser extent, grass-fed and -finished, but we covered that last week.) Another way is to eat lower fat meats. (Even the best organic, grass-finished meats will still carry dioxins in their fat stores as a result of acid rain in most regions of the country.)

Finally, as reader Charles noted in last week’s discussion (thanks for the lead, Charles), really the polyunsaturated fat content in either grass or grain fed beef isn’t that substantial to begin with. Grass-fed is better, but it’s not worth excessive concern or breaking the bank.

Whether you choose to eat higher fat meats or lower fat cuts, my message is the same. Look for the cleanest meat you can find and afford. Sure, shoot for grass-fed and finished when possible, but clean should trump grass-fed by a long shot. Beyond this, arm yourself with a diet and supplement regimen that offers copious antioxidants and plenty of omega-3 fatty acids to achieve a 1:1 ratio.

Thanks to everyone for all their comments and questions. There’s nothing like a vigorous and spirited discussion! Keep it coming.

Daniel Y. Go, SixyBeast Flickr Photos (CC)

Further Reading:

I’m Not Afraid of Fat

Are There Any Good Carbs?

Why the Atkins Diet Works

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Posted: Big Agra, Big Moo, Dear Mark, Diet, Health, Nutrition, Sisson Said What?

Diet Change and Partner Dynamics6

Enablers

Researchers at Ryerson University in Toronto examined the response of significant others to their partners’ dietary changes. They also compared significant others’ reporting of their response to the “changing” partner’s perception of that response.

The researchers conducted interviews with 21 people making dietary changes–most in response to a medical diagnosis–and with their partners or significant others. ‘By examining the perspectives of significant others, we hoped to deepen understanding of the social nature of dietary change,’ Dr. Paisley explains. The partners’ emotional responses varied widely: from co-operation and encouragement to skepticism and anger. In most cases, the significant others described themselves as playing a positive, supportive role. Some facilitated the change by joining in the new diet, or by changing their shopping or cooking habits. Others helped by monitoring the dietary change, finding and sharing information, or providing motivation … However, in some cases, the person trying to make a change felt their partner had a negative impact on their efforts — for example, by eating ‘forbidden’ foods in front of them. In these cases, the significant others did not view their response as negative. In only one case did both partners agree that the significant other played a neutral role.

via Science Daily

Not surprisingly, they found that significant others’ “emotional and behavioral responses to the dietary change appeared to reflect the general dynamics of the relationship.” (Guess that’s a good tip to consider when you’re thinking about diet or any other kind of life change.) The researchers added that responses significant others thought offered indirect support “like not complaining about dietary changes” wasn’t perceived as “meaningful” by their partners compared with direct shows of support like verbal encouragement.

Though the study yielded few, if any, surprises, the research underscores how influential and sometimes nuanced social support (especially within a primary partnership) can be for those who wish to change their diets. Though we certainly can’t control the responses of those we’re close to, it’s unlikely we can just ignore those responses if they prove unhelpful. Inevitably, we key in on their reactions, for better or worse, and then we may not even be getting the signals that our partners think they’re sending. Talk about a potential recipe for conflict….

Maybe the lesson here is to anticipate what kind of support you feel you’ll need and to realistically assess what you think your partner can/will offer. As the researchers say, the general dynamics of the relationship can pretty well help you guess what his/her response will be. It might be helpful to talk with your partner about the changes you’ll be making and the reasoning behind them. If you allow him/her to see the excitement, commitment and interest you have, they’re probably more likely to offer more support or at least less resistance. Work out the details of food shopping, menu planning and cooking ahead of time. Your partner may be wondering (and even skeptical about) how your change will affect him or her if you’re used to eating together. (Tip: You can always show them some MDA recipe ideas and see if they’re interested in partaking with you. Sometimes an appealing picture is worth a thousand words.)

Finally, explore others means of support for your dietary change, even if your partner is totally on board (friends, family members, online boards, cooking groups, etc.). Not only will “diversifying” your support base put less pressure on your relationship, you’ll benefit from the affirmation and perspectives of others who are making changes themselves.

Do your dietary choices dovetail with your partners’/families’? If not, how have you made it work for everyone in your household?

sp3ccylad, MReece Flickr Photos (CC)

Further Reading:

Dear Mark: Family Dinner

It’s My Neighbors Fault I’m Fat

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Posted: Diet, Health, Personal Improvement

King Corn – Coming to PBS!8

Back in September, we told you about a new independent film called King Corn that, as the title suggested, was poised to blow the roof off the concept of the American food industry by telling us that everything – and I mean everything – we eat contains corn!

As a reminder, the story focuses on two recent college grads who embark on a journey to grow their own crop of corn and follow the grain – yes, grain, not vegetable – cycle from seedling to dinner plate. Over the course of the film, the men learn about the rigors – or really, lack of – behind growing corn as well as all sorts of buried information about how corn has infiltrated just about every facet of our modern food chain.

Now, we are excited to inform you that the film, which got picked up for theatrical distribution last fall, will now be aired on PBS (check the local listings to figure out when you should tune in!) as part of its Emmy award-winning “Independent Lens” series.

While we’re super excited about the fact that the film is airing, we’re also pretty impressed with PBS’s promotional site for the film, which you can log on to here. We love the diaries of the Independent Lens staffers who decided, like the men in the film, to cut corn completely from their diets for one full week – plus the one staffer, Jen, dishes out some pretty good-sounding recipes! The website also condenses a number of tips and tricks you can employ – relatively painlessly – to reduce the amount of corn in your diet and your reliance on the corn industry as a whole.

Be sure to check what time the film will be airing in your region and let us know what you think! We’re sure you’ll be amaized!

Further Viewing:

More Videos

Posted: Diet, Health, Reviews, Videos

Your Belly Bone’s Connected to Your Brain Bone6

We’re not impressed.

A study published online in this month’s Neurology suggests that people whose waistline expands once they hit age 40 are more likely to develop dementia in their 70s than their slimmer peers.

For the study, researchers measured the abdominal fat of 6,583 people between the ages of 40 and 45 living in Northern California. After an average of 36 years, 16% of participants had developed dementia.

Based on this data, the researchers determined that those with the highest abdominal fat measurements were roughly three times more likely to develop dementia than those with the lowest levels of abdominal fat. These findings held true regardless of whether the individual was of normal weight overall, overweight or obese, although the researchers note that future dementia risk was highest among obese individuals with high abdominal fat measurements. According to researchers, women were more likely than men to have high abdominal fat levels, along with non-whites, those with less than a high school level of education, smokers, and people with high blood pressure, high cholesterol or diabetes.

Commenting on the findings, one study author notes that “considering that 50% of adults in this country have an unhealthy amount of abdominal fat, this is a disturbing finding.” Speculating on the mechanism behind the link, she cites previous studies suggesting that high abdominal fat in elderly adults results in greater deterioration of the brain, adding that “these findings imply that the dangerous effects of abdominal obesity on the brain may start long before the signs of dementia appear.”

This study is interesting, really it is, but the bottom line is, how many times do we have to hear about the dangers of being overweight before someone steps in and does something? Already, we know that carting around excess pounds ups the risk of hypertension, cardiovascular disease, diabetes, stroke, osteoarthritis, some cancers – and now dementia – and yet the majority of Americans stand by and don’t do anything about it! However, when a study comes out even suggesting that some drug, food compound or heck, even lifestyle choice, in some way influences cancer risk, people clamor to comply with the new rules. Perhaps it is because when someone dies from a disease such as cancer, their death is attributed to the cancer itself, whereas when it comes as a result obesity, the death is typically chalked up by family members – and even medical examiners – as a heart attack, or coronary artery disease or whatever was the final “nail in the coffin” if you will, for the overweight person in question.

Perhaps it’s time for researchers in their studies to explicitly state the link between obesity and mortality risk – yes, it seems obvious to many, but to the millions of Americans who continue to indulge in unhealthy food and not equate it to actual health risks, perhaps the additional explanation is necessary.

Tim Zim Flickr Photo (CC)

Further Reading:

Study Suggest Carbohydrate-Rich Diet, Obesity Linked to Esophageal Cancer

Physical Inactivity Linked to Prostate Cancer

Higher Cancer Risk if You’re Fat

Posted: Aging, Health, Personal Improvement, Prevention, Weight loss

1,000 Posts! Vital Omega Winner0

The winner is commenter #14, Zariu! Thank you for being an MDA reader and enjoy the Vital Omegas!

Thanks to everyone for all the wonderful comments. Our readers really keep us motivated to continue to bring quality health and wellness information to the blogosphere. Long live MDA!

Posted: Announcements