http://www.thekitchn.com/feedburnermain
There are many things the microwave does really well. When you’re facing dinnertime at the end of a long day, it can even venture into that life-saver category. From mug cakes and popcorn, to potato chips and eggs, the microwave can do it all.
http://www.marksdailyapple.com/
For today’s edition of Dear Mark, I’m talking about a new rodent study has just been released that seems to identify the general low-carbish, Primal-ish way of eating as bad for GI tract health. I know, I know. It seems odd, especially since so many people get relief from digestive disorders, inflammatory bowels, and irritable guts after ditching grains and eating more animals and plants. I’ve certainly benefited from going Primal, having spent decades of my life being ruled by IBS to enjoying pristine bowel health the last decade and counting. But what do I and millions of others know?
Let’s dig into it.
Mark,
Have you seen this latest study? A high protein diet gave rats colon cancer. At first glance, it seem pretty scary and damning of a high protein eating style. Can you take a look at it?
Thanks,
Carl
You didn’t make this mistake, Carl, but others have asked me about this paper, and before I get started I want to reiterate that it’s not actually testing a low-carb, high-fat diet. It’s an explicitly high-protein diet.
Researchers placed rats on one of two diets: a high-protein (45% of calories), moderate carb (30% of calories) diet or a normal protein (20% of calories), normal carb (56% of calories) diet. Fat was lowish across the board, at around 25%. Rats who ate high-protein ended up with a ton of bad stuff happening in their guts:
They didn’t actually get cancer, but the high-protein diet did increase many of the traditional colon cancer risk factors. It didn’t look good for them. How does it look for you?
Where’d the macros come from? Let’s go through them one by one.
Protein was entirely casein.
Carbs came from a mix of wheat starch, sucrose, and amylodextrin (basically glucose).
Fat came from canola oil.
Fiber came from cellulose.
The rest of the diet came from isolated vitamins, minerals, and amino acids. All in all, this was a highly refined diet. Normally, that’d be an issue as refined diets beget bad results, but both diets were equally refined. So what’s going on here?
Five issues jump out at me.
So, is casein all bad?
No. Eaten in food form as part of an overall healthy diet, casein should be fine.
There’s the Swiss cheese protecting rats from colon cancer.
There’s the fermentation of casein by lactobacillus bacteria (as seen in yogurt and cheese-making) imbuing it with antiproliferative properties in human colon cancer cells.
There’s the latest meta-analysis which found no relationship between cheese consumption (the richest source of casein) and colon cancer, as well as a protective effect of non-fermented dairy. Earlier studies say the same thing.
If you’re obtaining all your protein from isolated casein, stop doing that. Also, don’t only eat cheese. Cheese is amazing stuff, I know.
Eat some fermentable fiber. Feed your gut.
Don’t eat a refined diet. Eat food.
Don’t eat a 45% protein diet, regardless of the source. The occasional day where you binge on steak? Sure. But eating like that for perpetuity is probably a bad idea.
Be sensible.
Thanks for reading, everyone. I hope today’s post helped.
http://www.thekitchn.com/feedburnermain
So you want to bring home a little something to remember your trip to Cuba, but not sure what’s a good idea and what might be asking for trouble? Here’s how to bring a taste of the Cubana life home with you and avoid any airport questioning. A note: You can legally bring back $100 in cigars and/or Cuban rum, so choose wisely.
http://www.thekitchn.com/feedburnermain
When two things come together that were always meant to be, it’s hard to understand why it didn’t happen sooner. Chocolate and peanut butter, macaroni and cheese, coffee and doughnuts – where would we be in life without these fabulous couples? Sad. That’s where.
Well, I’m happy to report that a new stellar couple – on Instagram no less — has emerged. Welcome Meryl Streep and all of the foods. It just makes so much sense.
Originally posted at: http://www.nerdfitness.com/
I wanted to know the exact answer to the age old question, “What’s the meaning of life?”
But I couldn’t find an answer for that. So instead I set my sights on rice:
After all, we get questions about rice ALL the time:
“Steve I’m Paleo but I hear rice isn’t that bad for you, help?”
“Why do you eat white rice at Chipotle? I hear white rice is way worse for you than brown rice. Just like white vs wheat bread!”
“Is it okay to eat rice and not anger the Paleo Gods?”
Let’s unlock this mystery of the universe.
Depending on how you want to feel about rice, you can point to either of the following studies:
People that live in Okinawa (home to Mr. Miyagi!), the highest life expectancy on the planet, eat a lot of rice. Rice HAS to be good for you then. Team Rice!
People of the Marshall Islands, home to one of the highest rates of Type 2 diabetes (pdf) on the planet, eat a lot of rice. Rice is the devil! Team No Rice!
Feel free to pick one of the above studies to show that you’re right and superior compared to the other team. It’s like opposing political parties (rice vs no rice) that staunchly follow party lines.
Now, if you have’t made up your mind on rice (you’re an independent!), or you’ve been avoiding it because, Paleo, keep reading. Or maybe you’re up for, gasp, changing parties!
Let’s dig into this election! Feel free to listen to “Hail to the Chief (but just the part you know)” while reading the rest of this.
Rice is technically is a seed of the grass species. It comes in many varieties, it’s a grain that doesn’t contain gluten (unlike some other grains), and its macronutrient breakdown is generally something like (in 1 cup of cooked rice):
Now, depending on how you currently view your diet, you might have a few key thoughts looking at that list above. “45 grams of carbs! That’s bad! Carbs are bad because I read it somewhere! Rice? Ah!”
The reality is this: carbs are neither inherently good nor bad. Kind of like The Force in Star Wars; the Force can be used for good or evil purposes, but it’s inherently neutral: quantity and quality matter.
Rice can be part of a bad (unhealthy) or good (healthy) diet completely dependent upon your goals and lifestyle:
At the end of the day, consuming more calories than you burn will add weight to your frame in the long term, and vice versa: this is Food Science 101, and it will be on your midterm exam.
Now, obviously it’s not the whole story (quality and type of calories are important too). There’s a lot going on behind the scenes with rice.
“Does getting white rice at Chipotle instead of brown rice make me a bad person? Everybody tells me brown rice is better!”
There’s a prevailing thought in society that eating the brown option of a food is better than the white option: “eat wheat bread instead of white bread, whole wheat pasta instead of regular pasta, eat brown rice instead of white rice.”
Like most things, this sentiment has been oversimplified to the point of being unhelpful. What you really want to know is this:
If this was a rice presidential election – a Rice-idential election, if you will, who should I vote for?
Let’s start here: what makes white rice white and brown rice brown, other than color? It all depends on the milling process. You can see here highlighted by Riceland, which is less fun than Disneyland but probably safer than Zombieland:
In milling, brown rice loses only a bit of the top layer above; the non-edible hull goes, but the bran and germ remain. White rice removes it all; the hull, awn, bran and berm are all gone, leaving behind the endosperm.
So let’s take a look at our two candidates for the Rice-idency: On one side of the ballot, we have 1 cup of cooked enriched white rice, and on the other side we have 1 cup of cooked brown rice.
They both are running on the platform of “Make carbs great again!” but they have some distinguishing characteristics that make their campaigns slightly different:
Now, you’re looking at those things above and probably thinking: “Okay so brown rice has more calories and carbs, that’s bad and I don’t want to vote for that candidate! Wait, it has more micronutrients, and a lower glycemic index. I think that’s good and I should vote for that candidate.”
And then your head explodes.
Like any election, there are positives and negatives to either candidate, and as you’ll see soon enough – neither one is an angel. In this election, the differences in nutritional terms is negligible from the highest macro-level (aka the big policy points). So from a purely caloric and macro-nutrition standpoint, we recommend simply letting your tastebuds decide if you choose to vote:
Done. I’m going on break (for those counting at home, that’s 2 Mitch references in an article on rice).
That’s the simplified way of looking at it. If one digs into the nitty-gritty of both campaigns, we’ll discover that there’s more than meets the eye.
Like Transformers.
For those wanting to nerd out, welcome to the full coverage of the 2016 Rice-idential elections!
Our candidate Brown Rice is running on a platform of more micronutrients for every citizen, something White Rice can’t claim.
However, like any campaign, the whole truth isn’t being represented. In fact, my research led me to believe that there are two key problems with Brown Rice that keep me from casting my vote for Brown.
You see, brown rice contains something called Phytate, an anti-nutrient that minimizes our body’s ability to absorb the beneficial nutrients. Phytate (phytic acid) is found in most seeds, legumes, nuts, and grains…including rice.
Phytic acid is contained in the part that’s removed from white rice. So brown rice has it, and white rice doesn’t. This is when White Rice comes in to say “I don’t have any of this stuff, vote for me!”
On top of that, because White Rice is enriched, it closes a lot of the gap between micronutrients, and because there’s no phytates around, these nutrients can be fully absorbed by the body. In the end, White Rice has a pretty good argument that it’s stronger on the “micronutrient issue.”
As this pub med study explains, results show that “despite higher nutrients contents of brown rice compared to white rice, experimental datas does not provide evidence that the brown rice diet is better than the diet based on white rice.”
Or, as Alan Argon summarizes: “White rice actually has an equal or better nutritional yield & also has a better nitrogen-retentive effect than brown rice. This is because the fiber & phytate content of brown rice act as antinutrients, reducing the bioavailability of the micronutrients it contains.”
So, does this mean we should proudly cast our ballot for White Rice?
In our hours and hours of research, chats, hangouts, and debates that went into creating this article, we stumbled across some troubling news for both candidates’ campaigns for the Rice-idency: a history of arsenic and a possible diabetes scandal!
(feel free to audibly gasp at this point; we encourage it)
We head out to the debate in which the candidates are fielding questions from regular folks (with totally not staged questions).
Mike, a retired teacher and single parent from Vermont asks, “I heard about rice and arsenic – should I be concerned?”
Arsenic is a metalloid, and extremely small qualities of “organic arsenic” is essential as a dietary element. However, inorganic arsenic (from rocks and soil) is a different thing – and this is the stuff that causes poisoning in large enough quantities. Typically we’re only concerned with this if the exposure is a lot over a short term, or a little over a long term. So with rice, it starts to become more and more relevant if you are eating rice “every day for years and years.”
The catch is, for millions around the globe, this situation is a reality.
As Authority Nutrition points out, in the long term, taking in too much (inorganic) arsenic has been linked to all sorts of problems: cancer [2] [3] [4], vascular disease, high blood pressure, heart disease, and diabetes. In short, over time (if we’re consuming a moderate amounts regularly), arsenic can act like a slow poison to our bodies.
AND here comes White Rice to respond with a vicious attack:
“Consumer Reports found that Brown Rice has 80% more arsenic on average than white rice of the same type!”
Our moderators are telling us this is a crucial turning point towards a White Rice victory.
(There are all sorts of differences in arsenic amounts among brands, types of grains, and even how you prepare your food. If this is important to you, be sure to click on over and read more.)
Suzy, a happily-married steel worker from Ohio asks, “What about diabetes, I heard that is an issue with rice!”
It’s here that Brown Rice steps up and starts slinging some mud as well. The candidate proudly proclaims, “ignore that negative nonsense about my arsenic count, White Rice gives you diabetes! ISN’T THAT RIGHT WHITE RICE!?”
Oh snap.
This meta analysis found that “higher white rice intake is associated with a significantly elevated risk of type 2 diabetes, especially among Asian populations… In addition, the dose-response relations indicate that even for Western populations with typically low intake levels, relatively high white rice consumption may still modestly increase risk of diabetes.”
Now if you’re watching this debate at home, you’re probably asking, “I’m in the “at risk for type-2 diabetes” group, would swapping out white rice for brown rice improve my future?”
Researchers found in an observational study that people who consumed five or more servings of white rice per week had a 17% increased risk of diabetes, compared to people who ate less than one serving per month. But eating two or more servings of brown rice per week was associated with an 11% reduced risk of developing type 2 diabetes, compared to eating less than one serving of brown rice per month. Fitness Skeptics, be sure to look closely at this one.
Either way, in true election fashion, we now have two imperfect candidates.
So, who the heck do you vote for!?
This is Steve Kamb, reporting live from Nerd Fitness News, and we feel confident enough to make our endorsement in the Race for the Rice-idency.
This campaign has been ugly as hell; both candidates are running on a very similar “Rice is great” platform, which we have no problem with (in moderation). Let’s break it down for voters out there:
Again, our official recommendation is to vote for whatever candidate you think tastes better (okay, our metaphor might be breaking down at this point). But for those of you at home who want to make the most informed decision as possible or are concerned about a specific health issue, here’s our detailed recap:
Here’s our official recommendation:
No matter what candidate you vote for, we urge you not to get WHITE RICE or BROWN RICE tattooed on your forehead, giving yourself a green light to eat 1,000s of calories of it (rice, fruit, anything!). Moderation, as always, is a boring lesson that we urge voters to be mindful of.
TL;DR #50 – Eat rice in moderation if you choose to eat it. If you are bulking up intentionally, rice can be a great part of your diet. Trying to lose weight? Consider minimizing rice consumption. If you’re gonna eat rice regularly, white rice is probably healthy for you in the long run. If you are a type-2 diabetic (or at risk), minimize consumption of grains and carbs, but IF you do eat rice, go for brown rice.
Tune in after this commercial break where we’ll answer the question: is the monster under your bed trying to kill you? The answer may shock you!
-Steve
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photo: Colin Kinner: Question Mark, Arria Belli: Brown Rice, Al Case: Rice Field
http://www.thekitchn.com/feedburnermain
Do you ever feel a little naughty eating pasta Alfredo? Like you’re doing something you shouldn’t, eating carbohydrates slathered in rich, creamy sauce? I do, sometimes. I also feel like having something green would completely cancel out any harm the cream may do to my arteries. And adding in a protein just makes it a perfectly balanced meal, right? Obviously, chicken and broccoli Alfredo is the perfect meal. It covers all the basic food groups including garlic and cheese (because those are in their own category — I’m sure of it).
Originally Posted At: https://breakingmuscle.com/feed/rss
Originally Posted At: https://breakingmuscle.com/feed/rss
When you go to a doctor for an ailment, you generally have a list of symptoms ready when the doctor asks what’s wrong. The doctor may ask questions or run tests to rule things out and get a more precise sense of what could be wrong. Based on this information, the doctor will provide a treatment plan.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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