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Tag: plant protein

  • How Healthy Are Baruka Nuts? | NutritionFacts.org

    How do barukas, also known as baru almonds, compare with other nuts?

    There is a new nut on the market called baru almonds, branded as “barukas” or baru nuts. Technically, it isn’t a nut but a seed native to the Brazilian Savannah, known as the Cerrado, which is now among the most threatened ecosystems on the planet. Over the last 30 years, much of the Cerrado’s ecosystem has been destroyed by extensive cattle ranching and feed crop production to fatten said cattle. If it were profitable not to cut down the native trees and instead sell baru nuts, for example, that could be good for the ecosystem’s health. But what about our health?

    “Although baru nuts are popular and widely consumed, few studies report on their biological properties.” They do have a lot of polyphenol phytonutrients, presumably accounting for their high antioxidant activity. (About 90% of their phytonutrients are present in the peel.) Are they nutritious? Yes, but do they have any special health benefits—beyond treating chubby mice?

    Researchers found that individuals fed baru nuts showed lower cholesterol, supposedly indicating the nuts “have great potential for dietary use” in preventing and controlling cholesterol problems. But the individuals were rats, not humans, and the baru nuts were compared to lard. Pretty much everything lowers cholesterol compared to lard. Nevertheless, there haven’t been any reports about the effect of baru nut consumption on human health, until this: A randomized, controlled study of humans found that eating less than an ounce a day for six weeks led to a 9% drop in LDL cholesterol. Twenty grams would be about 15 nuts or a palmful.

    Like many other nut studies, even though the research subjects were told to add nuts to their regular diets, there was no weight gain, presumably because nuts are so filling that we inadvertently cut down on other foods throughout the day. How good is a 9.4% drop in LDL? It’s the kind of drop we can get from regular almonds, though macadamias and pistachios may work even better, but those were at much higher doses. It appears that 20 grams of baru nuts work as well as 73 grams of almonds. So, on a per-serving basis or a per-calorie basis, baru nuts really did seem to be special.

    There are lower-dose nut studies that show similar or even better results. In this one, for instance, people were given 25 grams of almonds for just four weeks and got about a 6% drop in their LDL cholesterol. In another study, after consuming just 10 grams of almonds a day, or just seven individual almonds a day, study participants got more like a 30% drop in LDL during the same time frame as the baru nuts. Three times better LDL at half the dose with regular almonds, as you can see below and at 2:47 in my video Are Baruka Nuts the Healthiest Nut?.

    The biggest reason we are more confident in regular almonds than baru almonds is that studies have been done over and over in more than a dozen randomized controlled trials, whereas in the only other cholesterol trial of baru nuts, researchers found no significant benefit for LDL cholesterol, even at the same 20-gram dose given for even longer—a period of eight weeks.

    That’s disappointing, but it isn’t the primary reason I would suggest choosing other nuts instead of baru nuts. I would do so because we can’t get raw baru nuts. They contain certain compounds that must be inactivated by heat before we can eat them. The reason raw nuts are preferable is because of advanced glycation end-products (AGEs), so-called glycotoxins, which are known to contribute to increased oxidative stress and inflammation.

    Glycotoxins are naturally present in uncooked animal-derived foods, and dry-heat cooking like grilling can make things worse. The three highest recorded levels have been in bacon, broiled hot dogs, and roasted barbecued chicken skin—nothing even comes close to that, not even Chicken McNuggets, as you can see below and at 3:50 in my video.

    However, any foods high in fat and protein can create AGEs at high enough temperatures. So, although plant foods tend to “contain relatively few AGEs, even after cooking,” there are some high-fat, high-protein plant foods. But, again, AGEs aren’t a problem at all with most plant foods. See the AGE content in boiled tofu (in a soup, for instance), broiled tofu, a raw apple, a baked apple, a veggie burger—I was surprised that veggie burgers are so low in AGEs, even when baked or fried—and nuts and seeds, which are up in tofu territory, especially when roasted, which is why I would recommend raw nuts and seeds and nut and seed butters whenever you have a choice. See below and at 4:33 in my video.

    Doctor’s Note

    In my Daily Dozen checklist, I recommend eating a quarter cup of nuts or seeds or two tablespoons of nut or seed butter each day. Why? See related posts below. 

    For those unfamiliar with advanced glycation end-products (AGEs), check out the first two videos I did on them way back when: Glycotoxins and Avoiding Glycotoxins in Food.

    Michael Greger M.D. FACLM

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  • Foods That Disrupt Our Microbiome | NutritionFacts.org

    Eating a diet filled with animal products can disrupt our microbiome faster than taking an antibiotic.

    If you search online for “Crohn’s disease and diet” or “ulcerative colitis and diet,” the top results are a hodgepodge of conflicting advice, as you can see below and at 0:15 in my video Preventing Inflammatory Bowel Disease with Diet

    What does science say? A systematic review of the medical literature on dietary intake and the risk of developing inflammatory bowel disease finds that Crohn’s disease is associated with the intake of fat and meat, whereas dietary fiber and fruits appear protective. The same associations are seen with ulcerative colitis, the other major inflammatory bowel disease—namely, increased risk with fat and meat, and a protective association with vegetable intake. 

    Why, according to this meta-analysis of nine separate studies, do meat consumers have about a 50 percent greater risk for inflammatory bowel disease? One possibility is that meat may be a vehicle for bacteria that play a role in the development of such diseases. For instance, meat contains “huge amounts of Yersinia.” It’s possible that antibiotic residues in the meat itself could be theoretically mucking with our microbiome, but Yersinia are so-called psychotropic bacteria, meaning they’re able to grow at refrigerator temperatures, and they’ve been found to be significantly associated with inflammatory bowel disease (IBD). This supports the concept that Yersinia infection may be a trigger of chronic IBD.

    Animal protein is associated with triple the risk of inflammatory bowel disease, but plant protein is not, as you can see below and at 1:39 in my video. Why? One reason is that animal protein can lead to the formation of toxic bacterial end products, such as hydrogen sulfide, the rotten egg gas. Hydrogen sulfide is not just “one of the main malodorous compounds in human flatus”; it is a “poison that has been implicated in ulcerative colitis.” So, if you go on a meat-heavy, low-carb diet, we aren’t talking just about some “malodorous rectal flatus,” but increased risk of irritable bowel syndrome, inflammatory bowel syndrome (ulcerative colitis), and eventually, colorectal cancer. 

    Hydrogen sulfide in the colon comes from sulfur-containing amino acids, like methionine, that are concentrated in animal proteins. There are also sulfites added as preservatives to some nonorganic wine and nonorganic dried fruit, but the sulfur-containing amino acids may be the more important of the two. When researchers gave people increasing quantities of meat, there was an exponential rise in fecal sulfides, as seen here and at 2:37 in my video

    Specific bacteria, like Biophilia wadsworthia, can take this sulfur that ends up in our colon and produce hydrogen sulfide. Eating a diet based on animal products, packed with meat, eggs, and dairy, can specifically increase the growth of this bacteria. People underestimate the dramatic effect diet can have on our gut bacteria. As shown below and at 3:12 in my video, when people are given a fecal transplant, it can take three days for their microbiome to shift. Take a powerful antibiotic like Cipro, and it can take a week. But if we start eating a diet heavy in meat and eggs, within a single day, our microbiome can change—and not for the better. The bad bacterial machinery that churns out hydrogen sulfide can more than double, and this is consistent with the thinking that “diet-induced changes to the gut microbiota [flora] may contribute to the development of inflammatory bowel disease.” In other words, the increase in sulfur compounds in the colon when we eat meat “is not only of interest in the field of flatology”—the study of human farts—“but may also be of importance in the pathogenesis of ulcerative colitis…” 

    Doctor’s Note:

    This is the first in a three-part video series. Stay tuned for The Best Diet for Ulcerative Colitis Treatment and The Best Diet for Crohn’s Disease Treatment

    Michael Greger M.D. FACLM

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  • What’s the Best Weight-Loss and Disease-Prevention Diet?  | NutritionFacts.org

    What’s the Best Weight-Loss and Disease-Prevention Diet?  | NutritionFacts.org

    The most effective diet for weight loss may also be the most healthful.

    Why are vegetarian diets so effective in preventing and treating diabetes? Maybe it is because of the weight loss. As I discuss in my video The Best Diet for Weight Loss and Disease Prevention, those eating more plant-based tend to be significantly slimmer. That isn’t based on looking at a cross-section of the population either. You can perform an interventional trial and put it to the test in a randomized, controlled community-based trial of a whole food, plant-based diet.

    “The key difference between this trial [of plant-based nutrition] and other approaches to weight loss was that participants were informed to eat the WFPB [whole food, plant-based] diet ad libitum and to focus efforts on diet, rather than increasing exercise.” Ad libitum means they could eat as much as they want; there was no calorie counting or portion control. They just ate. It was about improving the quality of the food rather than restricting the quantity of food. In the study, the researchers had participants focus just on a diet rather than exercising more exercise because they wanted to isolate the effects of eating more healthfully.

    So, what happened? At the start of the study, the participants were, on average, obese at nearly 210 pounds (95 kg) with an average height of about 5’5” (165 cm). Three months into the trial, they were down about 18 pounds (8 kg)—without portion restrictions and eating all the healthy foods they wanted. At six months in, they were closer to 26 pounds (12 kg) lighter. You know how these weight-loss trials usually go, though. However, this wasn’t an institutional study where the participants were locked up and fed. In this trial, no meals were provided. The researchers just informed them about the benefits of plant-based eating and encouraged them to eat that way on their own, with their own families, and in their own homes, in their own communities. What you typically see in these “free-living” studies is weight loss at six months, with the weight creeping back or even getting worse by the end of a year. But, in this study, the participants were able to maintain that weight loss all year, as you can see below and at 1:57 in my video.

    What’s more, their cholesterol got better, too, but the claim to fame is that they “achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy [caloric] intake or mandate regular exercise.” That’s worth repeating. A whole food, plant-based diet achieved the greatest weight loss ever recorded at 6 and 12 months compared to any other such intervention published in the medical literature. Now, obviously, with very low-calorie starvation diets, you can drop down to any weight. “However, medically supervised liquid ‘meal replacements’ are not intended for ongoing use”—obviously, they’re just short-term fixes—“and are associated with ‘high costs, high attrition rates, and a high probability of regaining 50% or more of lost weight in 1 to 2 years.’” In contrast, the whole point of whole food, plant-based nutrition is to maximize long-term health and longevity.

    What about low-carb diets? “Studies on the effects of low-carbohydrate diets have shown higher rates of all-cause mortality”—meaning a shorter lifespan—“decreased peripheral flow-mediated dilation [artery function], worsening of coronary artery disease, and increased rates of constipation, headache, halitosis [bad breath], muscle cramps, general weakness, and rash.”

    The point of weight loss is not to fit into a smaller casket. A whole food, plant-based diet is more effective than low-carb diets for weight loss and has the bonus of having all good side effects, such as decreasing the risk of diabetes beyond just weight loss.

    “The lower risk of type 2 diabetes among vegetarians may be explained in part by improved weight status (i.e., lower BMI). However, the lower risk also may be explained by higher amounts of ingested dietary fiber and plant protein, the absence of meat- and egg-derived protein and heme iron, and a lower intake of saturated fat. Most studies report the lowest risk of type 2 diabetes among individuals who adhere to vegan diets. This may be explained by the fact that vegans, in contrast to ovo- and lacto-ovo-vegetarians, do not ingest eggs. Two separate meta-analyses linked egg consumption with a higher risk of type 2 diabetes.”

    Maybe it’s eating lower on the food chain, thereby avoiding the highest levels of persistent organic pollutants, like dioxins, PCBs, and DDT in animal products. Those have been implicated as a diabetes risk factor. Or maybe it has to do with the gut microbiome. With all that fiber in a plant-based diet, it’s no surprise there would be fewer disease-causing bugs and more protective gut flora, which can lead to less inflammation throughout the body that “may be the key feature linking the vegan gut microbiota with protective health effects”—including the metabolic dysfunction you can see in type 2 diabetes.

    The multiplicity of benefits from eating plant-based can help with compliance and family buy-in. “Whereas a household that includes people who do not have diabetes may be unlikely to enthusiastically follow a ‘diabetic diet,’ a low-fat plant-based approach is not disease-specific and has been shown to improve other chronic conditions. While the patient [with diabetes] will likely see improvement in A1C [blood sugar control], a spouse suffering from constipation or high blood pressure may also see improvements, as may children with weight issues,” if you make healthy eating a family affair.

    This is just a taste of my New York Times best-selling book, How Not to Diet. (As with all of my books, all proceeds I received went to charity.) Watch the book trailer. You may also be interested in its companion, The How Not to Diet Cookbook.

    Check out my hour-long Evidence-Based Weight Loss lecture for more. 

    Michael Greger M.D. FACLM

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  • Eat Quinoa and Lower Triglycerides? | NutritionFacts.org

    Eat Quinoa and Lower Triglycerides? | NutritionFacts.org

    How do the nutrition and health effects of quinoa compare to other whole grains?

    “Approximately 90% of the world’s calories are provided by less than one percent of the known 250,000 edible plant species.” The big three are wheat, corn, and rice, and our reliance on them may be unsustainable, given the ongoing climate crisis. This has spurred new interest in “underutilized crops,” like quinoa, which might do better with drought and heat.

    Quinoa has only recently been introduced into the Northern Hemisphere, but humans have been eating quinoa for more than 7,000 years. Is there any truth to its “superfood” designation, or is it all just marketing hooey?

    Quinoa is a “pseudograin,” since the plant it comes from isn’t a type of grass. “Botanically speaking quinoa is an achene, a seed-like fruit with a hard coat,” and it has a lot of vitamins and minerals, but so do all whole grains. It also has a lot of protein. As you can see below and in a series of graphs starting at 1:05 in my video Benefits of Quinoa for Lowering Triglycerides, quinoa has more protein than other grains, but since when do we need more protein? Fiber is what we’re sorely lacking, and its fiber content is relatively modest, compared to barley or rye. Quinoa is pretty strong on folate and vitamin E, though, and it leads the pack on magnesium, iron, and zinc. So, it is nutritious, but when I think superfood, I think of something with some sort of special clinical benefit. Broccoli is a superfood, strawberries are a superfood, and so is garlic, but quinoa? Consumer demand is up, thanks in part to “perceived health benefits,” and it has all sorts of purported benefits in lab animals, but there have been very few human studies. 

    The first trial was a before-and-after study of quinoa granola bars that showed drops in triglycerides and cholesterol, as you can see below and at 1:53 in my video, but it didn’t have a control group, so we don’t know how much of that would have happened without the quinoa. The kind of study I want to see is a randomized controlled trial. When researchers gave participants about a cup of cooked quinoa every day for 12 weeks, they experienced a 36 percent drop in their triglycerides. That’s comparable to what one gets with triglyceride-lowering drugs or high-dose fish oil supplements.

    Which is better, regular quinoa or red quinoa? As you can see in the graph below and at 2:22 in my video, the red variety has about twice the antioxidant power, leading the investigators to conclude that red quinoa “might…contribute significantly to the management and/or prevention of degenerative diseases associated with free radical damage,” but it’s never been put to the test. 

    What about black quinoa? Both red and black quinoa appear to be equally antioxidant-rich, both beating out the more conventional white variety, as you can see in the graph below and at 2:46 in my video

    The only caveat I could find is to inform your doctor before your next colonoscopy or else they might mistake quinoa for parasites. As reported in a paper, a “colonoscopy revealed numerous egg-like tan-yellow ovoid objects, 2 to 3 mm in diameter, of unclear cause,” but they were just undigested quinoa.

    For more on the superfoods I mentioned, check the related posts below.

    Isn’t fish oil important to heart health? Find out in my video Is Fish Oil Just Snake Oil?.

    Michael Greger M.D. FACLM

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  • Plant-Based Meats and Our Health | NutritionFacts.org

    Plant-Based Meats and Our Health | NutritionFacts.org


    According to the United Nations, meat and dairy production would need to be doubled to meet the predicted demand for animal-based proteins in 2050, but the opposite is required to contain the ecological damage. As I discuss in my video The Environmental Impacts of Plant-Based Meat Substitutes, if we have any chance of sustainably meeting future food needs, we must lower our meat consumption. The largest barrier to following a plant-based diet may simply be meat appreciation.

    Enter plant-based meats.

    Alt-Meat and Our Planet

    Before we dive into the health profile of plant-based meats, let’s look at their impact on the health of our environment. Both the Beyond Burger and the Impossible Burger have had environmental lifecycle assessments published by reputable groups, and, indeed, switching to either one of those meat-free meat alternatives results in 90 percent reductions in greenhouse gas emissions, land use, and water footprints. Similar analyses have been performed on more than 50 different plant-based meats, and they’ve all been found to be vastly more sustainable.

    Is Plant-Based Meat Healthy?

    We have to ask: Compared to what? Food is a zero sum game. Each time we eat, there’s an opportunity cost, a lost opportunity to put something even healthier in our mouth. For example, are eggs healthy? Yes, when compared to a breakfast sausage link, but not when compared to oatmeal.

    Plant-based meat alternatives are no match for unprocessed plant foods, such as beans or lentils, and a bean burrito or lentil soup could certainly fill the same culinary niche as a lunchtime burger. But, if you are going to have some kind of burger, it’s easy to argue that the plant-based versions are healthier.

    Is Beyond Meat Healthy? Is Impossible Meat Healthy?

    Four of the worst components of the food supply are cholesterol, trans fats, saturated fat, and sodium. As I discuss in my video Are Beyond Meat and the Impossible Burger Healthy?, plant-based meat wins hands down against animal-based meat when it comes to cholesterol and trans fat. Trans fat intake is a serious potential risk factor for cardiovascular disease, cancer, and diabetes, and has been linked to depression symptoms, lower testosterone in men, and dementia. Higher levels of trans fat in the blood are associated with up to a 50 percent higher risk of developing dementia, including Alzheimer’s. A major source of trans fats? Animal products.

    Plant-based meat is also free of hormones and antibiotics, which tips the scales even further in its favor, but it may have saturated fat from added coconut oil. Nevertheless, the largest study to date of the nutritional value of plant-based meats found that saturated fat levels of similar products only average about 2 grams per serving, which is much better than the animal-based equivalents. Sodium remains a problem throughout the sector, though, like nearly any other processed food out there.

    So, plant-based meat is healthy compared with animal-based meat, but not as healthy as eating unprocessed or minimally processed plant foods directly.

    Table showing nutrition comparison between  beef and other plant-based meat patties

    Animal Protein vs. Plant Protein

    Is there any advantage to eating protein from plants instead of animals? Studies have found intake of animal protein to be associated with a higher risk of mortality, particularly dying from cardiovascular disease, whereas higher consumption of plant protein is linked to lower all-cause mortality—a lower risk of dying from all causes put together. When it comes to living a longer life, plant protein sources beat out each and every animal protein source. Not just better than bacon and eggs, but better than burgers, chicken, turkey, fish, and dairy protein. What’s more, plant protein has also been linked to lower blood pressure, reduced LDL cholesterol, and improved insulin sensitivity.

    Is Pea Protein Isolate Good for You?

    The Beyond Burger is mostly comprised of pea protein isolate. Will we still get any benefits of the whole plant if the proteins have been isolated? Surprisingly, yes. As I discuss in my video Plant-Based Protein: Are Pea and Soy Protein Isolates Harmful?, researchers did not find a significant cholesterol-lowering difference between protein isolate products and whole food sources, “suggesting that the cholesterol-lowering effects are at least, in part, attributable to the plant protein itself rather than just the associated nutrients.”

    Is Soy Protein Isolate Bad for You?

    We’ve known about the beneficial effects of soy on cholesterol for 40 years or so, but what about its impact on the cancer-promoting growth hormone IGF-1? Soy protein is similar enough to animal protein that, at high enough doses, like eating two Impossible Burgers (mostly concentrated soy protein) a day, you may bump up your IGF-1 level. But the only reason we care about IGF-1 is cancer risk, and, if anything, higher soy intake is linked to decreased risk of cancer.

    For instance, a recent systematic review and meta-analysis found that consumption of soy protein is associated with a lower risk in breast cancer mortality—a 12 percent reduction in breast cancer death associated with each 5-gram increase of soy protein a day. More than 10 daily grams of soy protein has been associated with cutting breast cancer mortality risk nearly in half, and more than 16 grams a day with a whopping 62 percent lower risk of dying from breast cancer.

    Table showing reduction in risk of dying from breast cancer from soy protein consumption

    What About Mycoprotein?

    Mycoprotein is a meat alternative made from the mushroom kingdom. Quorn makes meat-free beef, chicken-free chicken, fish-free fish, and pig-free pork. As I discuss in my video The Health Effects of Mycoprotein (Quorn) Products vs. BCAAs in Meat, in terms of its environmental impact, Quorn beef’s carbon footprint is at least ten times smaller than that of beef and its chickenless chicken is at least four times better than chicken-chicken. Health-wise, mycoprotein is high in protein and fiber, low in fat, cholesterol, sodium, and sugar, and may help people control cholesterol, blood sugar, and insulin levels, and improve satiety. That isn’t a surprise, given that the fiber and the mycoprotein are fermentable by our good gut bugs, so they can also act as a prebiotic for our friendly flora.

    Graph comparing the effects of consuming chicken versus mycoprotein on insulin levels

    What About the Heme in Impossible Meat?

    As I discuss in my video What About the Heme in Impossible Burgers?, an issue specific to the Impossible Burger is the added heme, derived from soybean plants to enhance the product’s meaty flavor and appearance. Safety analyses have failed to find any toxicity risk specific to the soy heme churned out by yeast, and the Food and Drug Administration has agreed that it is safe—both for use as a flavor and color enhancer.

    Plants for the Win

    Plant-based foods, including meat-free meats, aren’t only healthier for our planet, but also for our bodies. But, as I discuss in my video Plant-Based Meat Substitutes Put to the Test, whole plant food sources of protein, such as beans, are even better. That’s why I consider plant-based meats to be more of a useful stepping stone towards a healthier diet, rather than the endgame ideal. The same amount of protein in a bean burrito would be better in nearly every way.





    Michael Greger M.D. FACLM

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  • The Safety of Keto Diets  | NutritionFacts.org

    The Safety of Keto Diets  | NutritionFacts.org

    What are the effects of ketogenic diets on nutrient sufficiency, gut flora, and heart disease risk? 

    Given the decades of experience using ketogenic diets to treat certain cases of pediatric epilepsy, a body of safety data has accumulated. Nutrient deficiencies would seem to be the obvious issue. Inadequate intake of 17 micronutrients, vitamins, and minerals has been documented in those on strict ketogenic diets, as you can see in the graph below and at 0:14 in my video Are Keto Diets Safe?

    Dieting is a particularly important time to make sure you’re meeting all of your essential nutrient requirements, since you may be taking in less food. Ketogenic diets tend to be so nutritionally vacuous that one assessment estimated that you’d have to eat more than 37,000 calories a day to get a sufficient daily intake of all essential vitamins and minerals, as you can see in the graph below and at 0:39 in my video


    That is one of the advantages of more plant-based approaches. As the editor-in-chief of the Journal of the American Dietetic Association put it, “What could be more nutrient-dense than a vegetarian diet?” Choosing a healthy diet may be easier than eating more than 37,000 daily calories, which is like putting 50 sticks of butter in your morning coffee. 
     
    We aren’t just talking about not reaching your daily allowances either. Children have gotten scurvy on ketogenic diets, and some have even died from selenium deficiency, which can cause sudden cardiac death. The vitamin and mineral deficiencies can be solved with supplements, but what about the paucity of prebiotics, the dozens of types of fiber, and resistant starches found concentrated in whole grains and beans that you’d miss out on? 
     
    Not surprisingly, constipation is very common on keto diets. As I’ve reviewed before, starving our microbial self of prebiotics can have a whole array of negative consequences. Ketogenic diets have been shown to “reduce the species richness and diversity of intestinal microbiota,” our gut flora. Microbiome changes can be detected within 24 hours of switching to a high-fat, low-fiber diet. A lack of fiber starves our good gut bacteria. We used to think that dietary fat itself was nearly all absorbed in the small intestine, but based on studies using radioactive tracers, we now know that about 7 percent of the saturated fat in a fat-rich meal can make it down to the colon. This may result in “detrimental changes” in our gut microbiome, as well as weight gain, increased leaky gut, and pro-inflammatory changes. For example, there may be a drop in beneficial Bifidobacteria and a decrease in overall short-chain fatty acid production, both of which would be expected to increase the risk of gastrointestinal disorders. 
     
    Striking at the heart of the matter, what might all of that saturated fat be doing to our heart? If you look at low-carbohydrate diets and all-cause mortality, those who eat lower-carb diets suffer “a significantly higher risk of all-cause mortality,” meaning they live, on average, significantly shorter lives. However, from a heart-disease perspective, it matters if it’s animal fat or plant fat. Based on the famous Harvard cohorts, eating more of an animal-based, low-carb diet was associated with higher death rates from cardiovascular disease and a 50 percent higher risk of dying from a heart attack or stroke, but no such association was found for lower-carb diets based on plant sources.  
     
    And it wasn’t just Harvard. Other researchers have also found that “low-carbohydrate dietary patterns favoring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favored plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain bread, were associated with lower mortality…” 
     
    Cholesterol production in the body is directly correlated to body weight, as you can see in the graph below and at 3:50 in my video

    Every pound of weight loss by nearly any means is associated with about a one-point drop in cholesterol levels in the blood. But if we put people on very-low-carb ketogenic diets, the beneficial effect on LDL bad cholesterol is blunted or even completely neutralized. Counterbalancing changes in LDL or HDL (what we used to think of as good cholesterol) are not considered sufficient to offset this risk. You don’t have to wait until cholesterol builds up in your arteries to have adverse effects either; within three hours of eating a meal high in saturated fat, you can see a significant impairment of artery function. Even with a dozen pounds of weight loss, artery function worsens on a ketogenic diet instead of getting better, which appears to be the case with low-carb diets in general.  

    For more on keto diets, check out my video series here

    And, to learn more about your microbiome, see the related videos below.

    Michael Greger M.D. FACLM

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  • A Slice of ‘Bacon’ Made Me Believe in Fake Meat

    A Slice of ‘Bacon’ Made Me Believe in Fake Meat

    Last month, at a dining table in a sunny New York City hotel suite, I found myself thrown completely off guard by a strip of fake bacon. I was there to taste a new kind of plant-based meat, which, like most Americans, I’ve tried before but never truly craved in the way that I’ve craved real meat. But even before I tried the bacon, or even saw it, I could tell it was different. The aroma of salt, smoke, and sizzling fat rising from the nearby kitchen seemed unmistakably real. The crispy bacon strips looked the part too—tiger-striped with golden fat and presented on a miniature BLT. Then crunch gave way to satisfying chew, followed by a burst of hickory and the incomparable juiciness of animal fat.

    I knew it wasn’t real bacon, but for a moment, it fooled me. The bacon was indeed made from plants, just like the burger patties you can buy from companies such as Impossible Foods and Beyond Meat. But it had been mixed with real pork fat. Well, kind of. What marbled the meat had not come from a butchered pig but a living hog whose fat cells had been sampled and grown in a vat.

    This lab-grown fat, or “cultivated fat,” was made by Mission Barns, a San Francisco start-up, with one purpose: to win people over to plant-based meat. And a lot of people need to be won over, it seems. The plant-based-meat industry, which a few years ago seemed destined for mainstream success, is now struggling. Once the novelty of seeing plant protein “bleed” wore off, the high price, middling nutrition, and just-okay flavor of plant-based meat has become harder for consumers to overlook, food analysts told me. In 2021 and 2022, many of the fast-food chains that had once given plant-based meat a national platform—Burger King, Dunkin’, McDonald’s—lost interest in selling it. In the past four months, the two most visible plant-based-meat companies, Beyond Meat and Impossible Foods, have each announced layoffs.

    Meanwhile, the future of meat alternatives—lab-grown meat that is molecularly identical to the real deal—is at least several years away, lodged between science fiction and reality. But we can’t wait until then to eat less meat; it’s one of the single best things that regular people can do for the climate, and also helps address concerns about animal suffering and health. Lab-grown fat might be the bridge. It is created using the same approach as lab-grown meat, but it’s far simpler to make and can be mixed into existing plant-based foods, Elysabeth Alfano, the CEO of the investment firm VegTech Invest, told me. As such, it’s likely to become commercially available far sooner—maybe even within the next few years. Maybe all it will take to save fake meat is a little animal fat.


    Animal fat is culinary magic. It creates the juiciness of a burger, and leaves a buttery coat on the tongue. Its absence is the reason that chicken breasts taste so bland. Fat, the chef Samin Nosrat wrote in Salt, Fat, Acid, Heat, is “a source of both rich flavor and of a particular desired texture.” The fake meat on the market now is definitely lacking in the flavor and texture departments. Most products approximate meatiness using a concoction of plant oils, flavorings, binders, and salt, which is certainly meatier than the bean burgers that came before it, but is far from perfect: The food blog Serious Eats, for instance, has pointed out off-putting flavor notes, at least prior to cooking, including coconut and cat food. On a molecular level, plant fat is ill-equipped to mimic its animal counterpart. Coconut oil, common in plant-based meat, is solid at room temperature but melts under relatively low heat, so it spills out into the pan while cooking. As a result, the mouthfeel of plant-based meat tends to be more greasy than sumptuous.

    Replacing those plant oils with cultivated animal fat, which keeps its structure when heated, would maintain the flavor and juiciness people expect of real meat, Audrey Gyr, the start-up innovation specialist at the Good Food Institute, a nonprofit that advocates for plant-based substitutes, told me. In a sense, the technique of using animal fat to flavor plants is hardly new. Chicken schmaltz has long lent rich nuttiness to potato latkes; rendered guanciale is what gives a classic amatriciana its succulence. Plant-based bacon enhanced with pork fat follows from the same culinary tradition, but it’s very high-tech. Fat cells sampled from a live animal are grown in huge bioreactors and fed with plant-derived sugars, proteins, and other growth components. In time, they multiply to form a mass of fat cells: a soft, pale solid with robust flavor, the same white substance you might see encircling a pork chop or marbling a steak.

    Out of the bioreactor, the fat “looks a little bit like margarine,” Ed Steele, a co-founder of the London-based cultivated-fat company Hoxton Farms, told me. It is a complicated process, but far easier than engineering cultivated meat, which involves many cell types that must be coaxed into rigid muscle fibers. Fat involves one type of cell and is most useful as a formless blob. Just as in the human body, all it takes is time, space, and a steady drip of sugars, oils, and other fats, Eitan Fischer, CEO of Mission Barns, told me. The bacon I’d tried at the tasting had been constructed by layering cultivated fat with plant-based protein, curing and smoking the loaf, then slicing it into bacon-like strips. Mixing just 10 percent cultivated fat with plant-based protein by mass, Steele said, can make a product taste and feel like the real thing.

    Already, cultivated-fat products are within sight. Mission Barns plans to incorporate its cultivated fat into its own plant-based products; Hoxton Farms hopes to sell its fat directly to existing plant-based-meat manufacturers. Other companies, such as the Belgian start-up Peace of Meat, the Berlin-based Cultimate Foods, and Singapore’s fish-focused ImpacFat, are also working on their own versions of cultivated fat. In theory, the fat can be mixed into virtually any type of plant-based meat—nuggets, sausages, paté. In the U.S., a path to market is already being cleared. Last November, cultivated chicken from the California start-up Upside Foods received FDA clearance; now it’s waiting on additional clearance from the Department of Agriculture. Pending its own regulatory approvals, Mission Barns says it is ready to launch its products in a few supermarkets and restaurants, which also include a convincingly porky plant-based meatball I also tried at the tasting. (Due to the pending approval, I had to sign a liability waiver before digging in.)


    I left the tasting with animal fat on my lips and a new conviction in my mind: At the right price, I’d buy this bacon over the regular stuff. Because cultivated fat can be made without harming animals—the fat cells in the bacon I tasted came from a happily free-ranging pig named Dawn, a PR rep for Mission Barns told me—it may appeal to flexitarians like myself who just want to eat less meat.

    Although there’s no guarantee it would taste as good at home as it did when prepared by Mission Barns’s private chef, with its realistic texture and flavor, cultivated fat could solve the main issue plaguing plant-based meat: It just doesn’t taste that good. Cultivated fat is “the next step in making environmentally friendly foods more palatable to the average consumer,” Jennifer Bartashus, a packaged-food analyst at Bloomberg Intelligence, told me.

    But cultivated fat still faces some of the same problems that have turned America off plant-based meat. The current products for sale are not particularly healthy, and cultivated fat would not change that fact. Building consumer trust and familiarity may also be an issue. Some people are leery of plant-based products because they’re confused about what they’re made of. The more complex notion of cultivated fat may be just as unappetizing, if not more so. “We still don’t know exactly how consumers are going to feel about cultivated fat,” Gyr said. Certainly, finding a catchy name for these products would help, but I have struggled to find a term less clunky than “plant-based meat flavored with cultivated animal fat” to describe what I ate. Unless cultivated-fat companies really nail their marketing, they could go the way of “blended meat”—mixtures of plant-based protein and real meat introduced by three meat companies in 2019, which was “a bit of a marketing failure,” Gyr said.

    Above all, though, is the price relative to that of traditional meat. Plant-based meat’s higher cost has partly been blamed for the industry’s slump, and products containing cultivated fat, in all likelihood, will not be cheaper in the near future. Neither founder I spoke with shared specific numbers; Fischer, of Mission Barns, said only that the company’s small production scale makes it “fairly expensive” compared with traditional meat products, while Steele said his hope is that companies using Hoxton Farms’ cultivated fat in their plant-based-meat recipes won’t have to spend more than they do now.

    Despite these obstacles, cultivated fat is promising for the flagging plant-based-meat industry because of the fact that it is absolutely delicious. Cultivated fat could “lead to a new round of innovation that will pull consumers back in,” Bartashus said. After all, plant-based and real meat could reach cost parity around 2026, at which point even more companies might want to get in on meat alternatives. Cultivated fat might warm us up to the future of fully cultivated meat. With enough time, lab-grown chicken breasts could become as boring as regular chicken breasts.

    Enthusiasm about cultivated fat, and fake meat in general, has a distinctly techno-optimist flavor, as if persuading all meat eaters to embrace plants gussied up in bacon grease will be easy. “Eventually our goal is to outcompete current conventional meat prices, whether it’s meatballs or bacon,” Fischer said. But even as the problems with eating meat have only become clearer, meat consumption in the U.S. has continued to rise. Globally, meat consumption in countries such as India and China is expected to skyrocket in the coming years. At the very least, cultivated fat provides consumers with another option at a time when eating a steak for one meal and then opting for plant-based meat the next can count as a win.

    Since the tasting, I’ve often thought about why eating the bacon left me feeling so perplexed. When I gnawed on the crispy golden edge of one of the strips, I knew I was eating real bacon fat, but my brain still wrestled with the idea that it had not come directly from a piece of pork. I’ve only ever known a world where animal fat comes from slaughtered animals. That is changing. If cultivated fat can tide the plant-based-meat industry over until lab-grown meat becomes a reality, these new products will have done their part. In the meantime, we may come to find that they’re already good enough.

    Yasmin Tayag

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