The Novel Nut

FoodPicker.org

2010-10-08T07:58:00.003-07:00

Hello again! I have been busy with the semester and graduating, but I did want to update you all on a project with which I am now involved. I am a nutrition editor at http://FOODPICKER.org, a website designed to help people with diabetes. You should check out the webstie for any family or friends who may be affected, or even for personal knowledge. There is a wealth on knowledge available concerning foods you may have in your house or that eat out, the nutritional breakdown, and activities for working off the calories.

The Soy Controversy

2010-08-18T16:26:00.003-07:00

Soy... any food that comes from the soybean. It can manifest as tofu, or tempeh; in sausage, meatball, hamburger, or mushy white block form. It can be tasty, overly salty, or completely flavorless. So what's the problem? Well, while many lactose intolerant consumers, as well as many hippies, have made the switch from dairy to soy products, not all is sunshine and skittles.

Some research has concluded that soy may be behind an increase in certain types of cancer, breast and colon cancers being among the most discussed. The theory is that phytoestrogens, which are actually in a large range of plants, may mimic or otherwise affect the production or action of endogenous hormones, including estrogen and testosterone. Estrogen production, as estradiol, is increased while testosterone production is decreased. This results in "endocrine disrupting effects" (Effects of nutrition relevant mixtures of phytoestrogens on steroidogenesis, aromatase, estrogen, and androgen activity. Taxvig et al, 2010)

Here is where the controversy lies: does this disrupting effect cause an increase in cancer or not? Most research over the past five years has shown that soy is more likely to have a protective effect against cancer, specifically colon and breast cancers.

Another issue to examine is the increasing incidence of early onset of puberty. While many blame environmental pollution (a possible endocrine disruptor) for premature breast development, our world is now so full of compounds that act as estrogens in the body that there are too many factors to really place blame anywhere specific. Pesticides, plastics (such as those found in disposable water bottles) and other manmade materials have all been blamed in the over-estrogenation of the United States food supply and environment. We may be facing dangerous long-term effects of endocrine disruption, but for now it seems that soy has more benefits than dangers.

There is a difference between tofu and Italian-style soy sausages. As a consumer you must beware of what goes in your cart, in your fridge, and in your mouth. Look at the nutrition label and stay as close to the ground as possible. Tofu is a fermented soy product (much like cheese is to milk) while soy sausage is a salted and overly processed food (much like Cheez Whiz). It may have a place in your diet, especially on a whole wheat hot dog bun with some sauerkraut, but maybe it is not for everyday consumption. Soy does not automatically equal health.

On a more personal note, I would be careful with children and soy consumption. The research is still mixed, but since some research indicates an increased estrogen production from soy consumption, I would be careful when feeding many soy products to pre-pubescent children. Look at a few other options if your child is lactose-intolerant. Rice, hemp, and now coconut products are readily available as a dairy alternative.

What is a complete protein?

2010-07-16T13:25:00.003-07:00

My first topic, as suggested by Rebekah Downey, is concerning protein. Amount needed is not so controversial unless you are debating protein needs with a personal trainer at your local gym. Protein needs are defined by body weight. For a healthy person, 0.8-1.0g of protein per kilogram of body weight is appropriate. To get your weight in kilograms, take your weight in pounds and divide by 2.2. If I weigh 130lbs, I weigh 59.09kg and need 47-59 grams of protein per day. Heavy weightlifters may need more, but only up to about 1.2g protein per kilogram of body weight, depending on activity level. These numbers do not account for those experiencing certain health conditions as those affected should speak with their doctor and/or registered dietitian.

Are all proteins created equal? No. There is a concept of complete proteins. There are 20 amino acids recognized that define a protein as complete. To break it down for you, an amino acid is the lego in the lego-castle that is a protein. It's the building block. Chains of, and attractions between, amino acids define proteins. 10 of those amino acids are defined as essential while the other 10 are defined as non-essential.
Does non-essential mean you don't need it? No. If an amino acid is essential, it means you need to get it from the diet- your body will not naturally synthesize this amino acid. If an amino acid is non-essential, it means that the healthy body will use essential amino acids in order to synthesize them.
Trivia! Albinism (condition of being albino) comes from a lack of melanin production. Melanin is produced in a biosynthetic pathway beginning with tyrosine (an essential amino acid) and combining with cysteine (a non-essential amino acid synthesized from the essential amino acid methionine) to form melanin. If the body lacks the enzyme tyrosinase, the body will not synthesize melanin and the person will display albinist characteristics; light hair, light eyes, etc. Likewise, is there is a block in the pathway synthesizing cysteine from methionine, albinist characteristics will be displayed.

Back to our friend the protein. Animal proteins are complete, meaning they contain the essential amino acids in a balanced set. Most plant proteins are not complete. The only universally accepted plant protein that is a complete protein is soy. Some say that hemp is also complete. This is where we get the idea of food combining (for protein completion... there are "food combining" diets out there that are not based on this concept). For instance, rice is not a complete protein. Neither are beans. But when you combine beans with rice, you get a complete protein. Hummus is a great complete protein because it combines the legume, chickpeas, with a seed, sesame (tahini). Often a protein can be completed by adding dairy (animal-source protein). Foods that can be combined to provide a complete protein are called complementary proteins.

In order to take advantage of food combining to optimize protein intake, food must be eaten within a 3-4 hour window. Proteins that are not completed will still count towards your protein for the day, but will not be used as efficiently as their completed counterparts.

Welcome!

2010-07-15T13:22:00.002-07:00

Hello out there (echo echo echo).
This is my first venture into blogging on the world wide web. This blog might be a little fluid as I find my own direction, but the current intent is to convey new nutrition research to the world with a balanced perspective. Some humor might sneak in. Any opinions shared will be based on how compelling the research is on one side of an issue. I have no agenda and will not benefit personally by convincing you of anything.
I'll write my first real post as inspiration hits.