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When I was a child in the ’80s, every gas station and lunch box in town was filled with Little Debbie snacks. Everyone had a favorite treat. That’s why last week, when the Little Debbie social media team tweeted out that one of their four largest-selling confections “had to go forever,” the internet collectively freaked out. The worst part? They asked their fans to choose which one to retire.
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How about inverted positions in Yoga. Or building more muscle mass using real exercises like squats or a variety of Olympic lifts. Squeezing the muscle through exercise might help flush the extra fluid. You are also bringing in more blood which might help take out extra fluid.
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With Thanksgiving less than two weeks away — how did that happen? — you may have turkey on the brain. Plus stuffing, mashed potatoes, cranberry sauce, and don’t forget the pie. And once the feast is over, there will be a mountain of dishes — which would be so much easier to handle if you lived in Finland (or just stole this smart idea).
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This recipe for German-style cheesecake is a far cry from the American, denser-than-dense version — it’s more like a lofty lemon soufflé crossed with a Dutch baby. I prefer this tender filling made with Quark, a European farmers cheese, but if you can’t find quark, either Greek yogurt or sour cream will work. Barely sweetened and loaded with lemon zest, a square of this cake will dance with upbeat flavors on the tongue rather than hit you over the head with heaviness.
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Once you’ve decided to bite the bullet and shell out the cash for a Le Creuset Dutch oven, the hardest thing about the process is picking the color. The brand has offerings in more than two-dozen colors — many of which are classics, while others are newer additions.
It’s a big deal whenever a new color launches, and there are always tons of opinions. At the end of the summer, for example, the French cookware brand introduced a Sugar Pink Matte Collection, which looked a whole lot like millennial pink to us, and people flipped out. Some of you called the color a fad that you were over; some of you were obsessed.
Read more: Le Creuset Just Launched a New Line of Millennial Pink Cookware
With that in mind, we’re not sure how you’ll feel about Le Creuset’s newest color launching in March 2018. Between us, company reps mentioned that they’re unofficially considering it the new millennial pink. Keep reading to see what it is!
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I consider myself to be a good hostess. When I have guests over, my house is clean, my menu is planned, and I like to think I’m not flustered by the actual meal prep. I want to enjoy my guests’ company instead of staying holed up in the kitchen.
That said, there is always one thing I forget every single time I entertain. Do you suffer from the same absent-mindedness as I do?
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For today’s edition of Dear Mark, I’m answering one reader question. It’s an important one from last week’s post on insulin and illness. Given the potential effects of excess insulin on cancer development and growth, should we be worrying about the insulinogenic effects of a food like whey protein—which is one of the most insulinogenic foods of all? I sell the stuff, so I’d better know what I’m doing. Do I?
Let’s find out.
Rob H. asked:
Great post Mark, very thought-provoking. However it throws up a big question for me: you wrote that “colon cancer patients who eat the most insulinogenic foods have poorer outcomes” and from clicking through to the study it appears this was based on the insulin index of foods. Now, as I understand it, whey protein is one of the most insulinogenic of foods (higher even than white bread), so is this something we should be avoiding? I take 40g of your ‘Primal Whey Protein’ every morning before breakfast, but is that going to cause me problems down the line? From your 2011 article on dairy you wrote: “It comes down to the amino acid composition of dairy proteins, specifically the amino acids leucine, valine, lysine, and isoleucine. These are the truly insulinogenic proteins, and they’re highest in whey (which is probably why whey protein elicits the biggest insulin response).” Does this mean we should be avoiding whey protein if the insulin response it produces fuels pre-cancerous growth (often very commonplace) into full-blown tumours?
Nice catch and great question.
I don’t think you should worry about whey protein and cancer. Here’s why:
We Primal people exist in a strange (but growing) bubble. The foods we eat that provoke insulin are way different from the foods most others are eating. Most other people by and large probably aren’t chowing down on grass-fed lamb leg, roast chicken, sockeye salmon, canned sardines, and whey protein shakes. The bulk of the insulinogenic foods the colon cancer folks ate were carbs, not animals. We can’t extrapolate from french fries and soda to whey shakes and steak.
Even if you ignore the differences in micronutrient content between animal protein and carbs, you can’t ignore their disparate effects on glucagon. Protein like whey provokes insulin release, but it also releases glucagon, a hormone that counters some of the effects of insulin and has potential inhibitory effects on tumor growth. Carbohydrate consumption does not lead to glucagon secretion.
The available evidence suggests to me that whey isn’t harmful in the contest of cancer and may even be protective, even when the cancer is already established (and presumably highly responsive to insulinogenic foods).
For one, many oncologists are actually recommending their patients take whey protein or similar protein sources to deal with muscle wasting, a terrible affliction that can really increase mortality and worsen outcomes. In one study, taking essential amino acids—of which whey is a great source—helped people with advanced lung cancer retain muscle mass without affecting disease trajectory.
You might be surprised to learn that whey supplements are an accepted part of pre-op preparation and post-op recovery for cancer patients.
Among colon cancer patients awaiting surgery, those who partake in a multimodal prehabilitation program that includes whey protein, exercise, nutritional assessments, and anxiety coping techniques have better outcomes.
Colon cancer surgery patients who take whey are able to walk farther than patients who don’t take whey.
Helping preserve muscle and functional capacity is to be expected. That’s not affecting the cancer itself, though. What about that?
Well, whey promotes glutathione production. Glutathione is the body’s premier endogenous antioxidant. It lowers oxidative stress and inflammation and helps detoxify various toxins—real ones, like ethanol and heavy metals—which can trigger carcinogenesis. That said, glutathione may also reduce the effect of chemotherapy. By and large, glutathione is probably better to have than not if you’re worried about cancer prevention.
Culture studies where they bathe isolated cells in whey have mixed results. Usually it helps, increasing cellular resistance to cancer. Sometimes it seems to cause certain types (prostate) of cancer cells to proliferate while reducing proliferation in others (breast). Whatever the result of these studies, in reality, eating a whey shake doesn’t “bathe” your prostate in whey protein. That’s not how food works. If anything, it seems protective against prostate cancer.
In animal studies, whey protein shines, outclassing most other proteins in the suppression of tumor growth. There are also human case studies where whey protein consumption coincides with the suppression of urogenital tumors. I’m optimistic.
Finally, insulin isn’t bad in and of itself, as I’ve said time and time again. Insulin spikes are a normal part of eating. Without insulin, we’d have a hell of a time trying to build muscle or move glycogen into muscle stores. The whole premise of the post from last week was that insulin becomes problematic in the context of insulin resistance and hyperinsulinemia. That’s it. Spikes, normal. Perpetual elevation, not normal. How does whey affect that?
In overweight and obese folks, whey protein reduces fasting insulin levels.
Fatty liver is a common cause of insulin resistance and hyperinsulinemia. Taking whey improves it, reducing the accumulation of liver fat.
I’m open to having my mind changed, but I think the evidence stands for itself. Whey is probably safe and may even be one of the best weapons we have in the fight against cancer—on several fronts.
Thanks for reading, everyone. Take care, be well, and lend your input down below!
The post Dear Mark: Insulin Response of Whey and Cancer appeared first on Mark’s Daily Apple.
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Having cooked Thanksgiving dinner for just my husband and myself on several occasions, I have finally perfected how to nail our two-person feast, making all the best dishes of the season without subsisting on leftovers for weeks to come. From braised turkey legs to dessert, here is our best Thanksgiving menu when you’re cooking for two.
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From Apartment Therapy → The $8 IKEA Find Every Messy Person Needs to Know About
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Do you have some leftover chicken in the fridge that needs to be repurposed? If you do, great. If you don’t, I highly suggest grabbing a rotisserie chicken on your way home from work so you can make these lemon chicken stuffed shells tonight.
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