More Research

A quick post about some recent nutritional research that I have found recently…

First up, seafood is still considered a good source of nutrients although consumers are confused about it’s safety.  The current recommendations are to eat two 3-5oz servings a week of seafoods such as salmon, oysters and rainbow trout but to limit consumption of the large predatory fish such as shark, swordfish and king mackerel.  They don’t mention it, but I would also say to limit  consumption of farmed fish and stick to wild caught varieties as they will have a better omega-3/omega-6 ratio.

The omega-3/omega-6 issue in farmed fish is mentioned in another study.  Despite the health benefits, most children and adults have a “nutrition gap” in omega-3 fatty acids.  In part, the authors attribute this to under consumption of fish and other omega-3 containing foods.  But they also do attribute it in part to 50% or more of seafood consumed being raised in farms on diets that don’t foster a healthy omega-3/omega-6 ratio.  In other words eat more wild caught seafood.

Eating eggs is not linked to high cholesterol in adolescents.  They have found that it is not unsafe to eat more than 2 eggs a week and it does not increase the risk of heart disease….  something that us Paleo folks have been saying for ages.  They also suggest that blood cholesterol levels are more affected by saturated fat and trans fat levels.  So avoid those over processed industrially prepared foods…

High intakes of milk, cheese, yogurt, and butter were not associated with a significantly increased risk of mortality compared with low intakes.  They do say in this one that high intakes of meat, especially processed meat was associated with increased mortality – I suspect that this is due to the processed meats affecting the results.

And finally habits, not cravings, drive food choices during times of stress.  In other words, when you are stressed and reach for that chocolate bar or the carb laden comfort foods, it is not because of cravings.  It is caused by habits.  And habits CAN be broken.  It usually takes around 21 days to break a habit, the same as it does to create one.

A good reason not to use artificial sweeteners

Some more research…  this time showing that artificial sweeteners are not as good as the manufactures like to claim

“Consumption of sugar-sweetened drinks has been linked to obesity, type 2 diabetes, and metabolic syndrome—a group of risk factors that raises the risk for heart disease and stroke. As a result, many Americans have turned to artificial sweeteners, which are hundreds of times sweeter than sugar but contain few, if any, calories. However, studies in humans have shown that consumption of artificially sweetened beverages is also associated with obesity, type 2 diabetes, and metabolic syndrome as well as cardiovascular disease. As few as one of these drinks per day is enough to significantly increase the risk for health problems.”

If consumption of artificial sweetened beverages results in the exact same health problems that sugar sweetened beverages cause, why not drink the real sugar-sweetened ones in the first place, especially if it means that you avoid the additional problems that artificial sweeteners cause:

“Moreover, people who regularly consume artificial sweeteners show altered activation patterns in the brain’s pleasure centers in response to sweet taste, suggesting that these products may not satisfy the desire for sweets. Similarly, studies in mice and rats have shown that consumption of noncaloric sweeteners dampens physiological responses to sweet taste, causing the animals to overindulge in calorie-rich, sweet-tasting food and pack on extra pounds.”

If these artificial sweeteners do not satisfy the desire for sweet stuff, they could be one very real reason for the obesity epidemic simply because people are consuming these sweeteners, not getting the sugar hit that they are craving and then are overeating, which results in overconsumption.

The best thing would be to just try to cut down on the sugary snacks and sweet drinks in total, but if you simply cannot do that, go for the real deal…  at least it will be more satisfying and won’t lead to over-consumption the way things sweetened with artificial sweeteners will…

But seriously, if you need a fizzy drink, try plain soda water (club soda) either by itself or flavoured with a squeeze of lemon/lime juice.  It still gives you that bubbly satisfaction without all the sugar and artificial additives.  And club soda and lemon/lime juice are paleo/primal.