Hypertension is a problem. It raises the risk of heart disease; it’s one of the most consisten...
In the comment section of last week’s post on farmed seafood, readers asked about the safety of regular, everyday seafood that you can find in any supermarket in the country – the popular, easily obtainable species that conventional supermarkets proudly display on ice, in frozen sections, and in cans and packets. Not crayfish, New Zealand green lipped mussels, and boutique tank raised Coho salmon, but tilapia, cod, and crab. They may not be ideal or as sexy as some of the species from last week, but they are common.
So – what’s common? To make this as objective and universal as possible, I’ll examine the ten most common seafoods consumed by Americans. As of 2009, they were, from most eaten to least eaten: shrimp, canned tuna, salmon, pollock, tilapia, catfish, crab, cod, clams, and pangasius. Shrimp I’ll cover in depth next week, catfish and clams were handled last week, and I covered farmed versus wild salmon a couple years ago, but what about the others? Which are worth eating? Which should be avoided?
Let’s take a look.Read More
Yerba mate (YERB-ah mah-TAY). Ever heard of it? It is an herb with a storied history as an alternative to traditional teas for the inhabitants of its native South America. I’ve received numerous emails recently asking about its properties and its role in the Primal Blueprint eating plan. Let’s dive straight in.
Yerba mate tea is prepared by steeping the dried leaves and twigs of the mate plant in hot water (not boiling water, which can make the tea bitter). It has an herbal, almost grassy, taste, with some varieties somewhat reminiscent of certain types of green tea. Traditionally, yerba mate is drunk communally from a hollow gourd with a metal straw, but a coffee mug works just as well (you know, for when your gourd is in the dishwasher). Like many teas and coffees, yerba mate is imbued with an impressive amount of antioxidants, vitamins and minerals, including B vitamins and vitamin C. Minerals include manganese, potassium, and zinc, and the antioxidants include quercetin, theobromine, and theophylline.Read More
I enjoyed answering your questions last week, so let’s do it again today. We’ve got another triad this time, including another question from Hilde. There’s going to be a lot of fiber talk, some fecal discussion, and even a few bits regarding multi-level marketing schemes. I’m also going to discuss the virulent menace that is the vanilla bean.
(Looking back at the title I just wrote, it sounds like the ingredients for a disgusting raw vegan dessert. Some lukewarm thing with the consistency of paste sloppily shoved into the shape of a brownie and sold for six bucks at the farmers’ market. Yum.)
Okay, on to the questions:Read More
I’m going to say it outright: I’m not a fan of what most people mean when they say “cold cuts.” The water-laden, gummy, super salty, uniformly shaped, barely recognizable sheets of condensed animal parts just don’t whet my appetite. Yeah, it’s technically meat, but it’s really pushing it. That’s the cheap stuff, though. Those are the cold cuts that come pre-wrapped in the refrigerated section next to the American cheese sliced singles. They run a couple bucks for maybe half a pound but a quarter of it is water. Think bologna, cheap ham, slimy chicken, shiny turkey. I’ll pass, thank you.
But are all cold cuts created equal? I often get the question of whether deli meats are healthy Primal fare. Let’s take a closer look.Read More
It’s been a while since I published a Dear Mark post and it’s been a fairly anemic news week, so I thought I’d address a trio of (related) reader questions.
If you’ve ever wondered what it means for a fat to be rancid (both for the fat and your body if you consume it), whether eating just a little store-bought every once in a while is all that bad, or where rice bran oil falls in the spectrum of Primal fats read on.
The first comes from reader Timre –
I am a newcomer to the blog and I have been reading up on oils and fats in here and there is a lot of great information but I am having trouble understanding what fats going rancid and oxidizing under heat means to my health. Can you elaborate on this for me?
I’ve been on a bit of an alternative sweetener kick these past few weeks, for good reason: people want and need to know about this stuff. While a purist shudders at the prospect of any non- or hypo-caloric sugar substitute gracing his or her tongue, I’m a realist. People are going to partake and it’s important to understand what’s entering your body and what, if any, effects it will have. Whether it’s diet soda, artificial sweeteners, stevia, or the mysterious sugar alcohols, people want the sweet without worrying about a big physiological effect – an insulin surge, a blood glucose dip, even a migraine. So I’ve been covering the various types and have tried to be comprehensive about it. As a whole, it all seems fairly safe. Alternative sweeteners might mess with some folks’ adherence to a low-sugar diet, and they might induce or fortify cravings, but the research doesn’t suggest that they’re going to give you cancer or diabetes. The potentially negative effects are all fairly subjective, so it’s safe to play around with them and determine their role in your life based on how they affect your appetite, state-of-mind, and any other subjective health markers.Read More
After last week’s article many of you asked about a natural alternative to sugar and artificial sweeteners: stevia. It is widely used in the low carb community to satisfy sugar cravings or simply add a touch of sweetness to a hot beverage or dessert, but should it be? What is stevia? Is it safe? What is its effect on insulin, if any, and does it have a place in a Primal Blueprint eating strategy? Let’s investigate.
Stevia is an herbaceous family of plants, 240 species strong, that grows in sub-tropical and tropical America (mostly South and Central, but some North). Stevia the sweetener refers to stevia rebaudiana, the plant and its leaves, which you can grow and use as or with tea (it was traditionally paired with yerba mate in South America) or, dried and powdered, as a sugar substitute that you sprinkle on. It’s apparently quite easy to grow (according to the stevia seller who tries to get me to buy a plant or two whenever I’m at the Santa Monica farmers’ market), and the raw leaf is very sweet.Read More
Quick. What’s a suitable, Primal source of post-workout carbohydrates? If the title of this post and the picture to the right didn’t give you a hint then ask your nearest Primal enthusiast and they’ll tell you without batting an eye, “yams and sweet potatoes”. If, for whatever reason, you need some extra carbs “yams and sweet potatoes” is the answer. Everyone knows this, but is it true?
That’s what I’ll be exploring in today’s post. But first, what are yams and how do they differ from sweet potatoes?Read More
Last week, I made the case that potatoes aren’t nearly as bad as some people make them out to be. They’re carby, sure, but lean, active people who can tolerate carbs are way better off eating potatoes than grains, and even for low-carbers, a potato makes for a good, gluten-free cheat meal. Their place in your diet depends on the metabolic context. In my so-called “final word,” I said there isn’t one, at least not ordained from above. You have to figure out for yourself whether or not they fit into your diet. You might even say you have to go with your gut on this one (in more ways than one, as you’ll see).Read More
Potatoes are controversial in the Primal and paleo world. They represent a bolus of dietary starch, which can wreak havoc on the insulin resistant, but they are undeniably whole, real foods that don’t require much processing beyond simple heating. Grains and legumes, on the other hand, are tiny, disparate sources of calories that need soaking, fermenting, and extensive heating to be palatable (and they’ll still mess you up), but potatoes are big, dense, and obviously food. Chimps have been known to use sticks to dig up and eat wild tubers, and they’ve got even less salivary amylase to break down starch than we do. Evidence exists for human consumption of roots and tubers from multiple sites spanning multiple time periods: Northern Europe (specifically Poland), in the terminal Paleolithic and early Mesolithic. Clearly, we have the physiology (amylase production, glucose metabolism), the tools (fire, hearths, digging implements), and the motivation (attraction to dense caloric sources with negligible or easily neutralized anti-nutrients) to consume starchy tubers.
So what’s the hold up? Why do I generally recommend limiting their intake?Read More