Milk Is Highly Insulinogenic

When I first encountered that word, insulinogenic, I completely garbled its pronunciation. In-su-lino-whadya-hooya? What the Hades?

In-su-lino-gen-ic. Right.

So what does it mean? It means something that stimulates the production of insulin. In the context of milk, it means that milk produces a much bigger insulin response in the human body than it has any right to, given the amount of carbohydrates present in milk, mostly in the form of the milk sugar lactose. Milk punches so high above its carb content that it produces an insulin response like that of white bread!

Why is this of concern to me?

Well…when I was diagnosed with osteoporosis, I really stepped up my milk intake. I didn’t know that milk was insulinogenic, and I did know that my bones could use all the help they could get.

I found it difficult to drink 4 cups a day, so I began adding a pinch of stevia along with cocoa powder to my evening milk. Yum! It tasted like dessert!

Meanwhile, my weight had been creeping up. There seemed to be several obvious reasons for that. I had two health problems in sequence that kept me away from the gym for nearly 2 years. I’d allowed pasta back into my menu, perhaps once every 10 days. And I was getting into my middle fifties. I didn’t like the upward creep, naturally.

I was relieved when I resolved my health problems enough to return to the gym in May 2016. And I rededicated myself to kicking the pasta back out of my menu. Remembering when I tried Phil Maffetone’s 2-week test with such stellar results, I expected to see the start of a drop in weight. Imagine my surprise when I continued to gain!

“How can this be?” I asked myself. “I’m swimming three times a week. Lifting weights two or three times a week. I’m eating fewer than 50 grams of carbs per day. My calorie intake is modest; I’ve never been a big overeater. What the Hades gives?”

This unfortunate upward trend continued. “I wonder if it is the milk?” I asked myself.

You would think I might have done some more reading about milk, but I didn’t. I was attached to my milk. Besides, it was healthy milk from grass-fed cows lovingly tended by my local farmer, who had managed the apprentices at the famous Polyface Farm. It couldn’t be the milk!

But I suspected it was.

I tried to cut down and found that I couldn’t. Oh, oh! Was I addicted to milk?

Finally, in November 2016, after months of “quitting milk” and then “I’ll just have one last big glass tonight,” I decided I needed support. I’d visited a website devoted to the Whole30 way of eating some while back and noted that the Whole30 was the way I wanted to eat and that the site had forums. A forum sounded like exactly what I needed.

And it was!

Hanging out with a bunch of others who were eating the same way I wanted to eat – and posting on my progress – enabled me to give up the milk and ditch the last remnants of pasta. I saw almost immediate results. I had an annual exam scheduled with my doctor 3 weeks after I started my Whole30, and I found I’d lost 7 pounds. Without counting calories. Just by waving goodbye to milk. (Since I doubt my previous once or twice a month indulgence in pasta was the key to my previous weight gain.)

I also found my energy levels increasing and my mood improving. I felt good!

After 30 days of no milk (and no grains, no legumes, and no sugar – none), I’d lost 9 pounds. I decided to carry on as I was. I liked how I felt, I liked all the new meals I’d learned how to cook, I liked everything about my new routine. So far, I’m still losing weight, 20 pounds and counting at about one-and-a-half pounds per week. My yoga pants are beginning to get too loose!

It was only after these stellar results that I did a little researching on milk and learned that it is highly insulinogenic. Even my healthy milk from a local dairy farm run by a super careful and informed grass farmer.

When I was younger, I could get away with eating insulinogenic foods. At least, they didn’t pack the pounds on me, although – looking back – they did have other more subtle negative effects. But as I’ve gotten older, insulin in my bloodstream started to have the effect that it does in many, acting as a one-way gatekeeper that packs fat into the fat cells and doesn’t allow any withdrawals of that fat for energy. No more milk for this lady!

But what will I do for my osteoporosis?

That’s another blog post. Which I will write. I also plan to share more about my adventures with the Whole30 in future posts. But this is enough for now. 😀

For more about the effects of insulin, see:
Test first, then conclude!

For more on nutrition, see:
Why Seed Oils Are Dangerous
Thinner and Healthier
Butter and Cream and Coconut, Oh My!

Can’t wait for my future posts to learn more about the Whole30? See:
Whole30.com

 

Quiche sans Crust

Swedish apronI’ve always loved quiche, but it’s been decades since I’ve made any in my kitchen. I’m not sure why I dropped it from my repertoire. Honestly, I’m not sure it was ever in my repertoire. A shame.

But last week, my daughter who hates eggs announced that she’d been served quiche at a friend’s house and really liked it. I leapt on my opportunity to get some luscious, farm-fresh eggs into my beloved child. 😉

Since it has been many months since I’ve posted a recipe, I’m leaping on the chance to do that as well.

It’s been years since the food researchers conceded that they were wrong about the cholesterol in eggs. It’s not harmful, never has been harmful, and you can eat as many eggs as you want. Actually, they conceded that the cholesterol in eggs is not harmful and has never been harmful, but they wussed out of reversing their recommendation to limit eggs. It just looks so bad. Heaven help their reputations!

So what’s good about the nutrition in eggs?

Just about everything. They are rich in vitamins, especially the important fat-soluble A and D.

(Vitamin A is necessary for healthy skin, healthy mucous membranes, proper immune system function, healthy eyes, and good vision. Vitamin D is essential for healthy bones and teeth, the proper functioning of the immune system and the brain and nervous system, regulating insulin levels, support of the lungs and cardiovascular system, and preventing cancer.)

Eggs contain ample high-quality protein. They are an excellent source of EPA and DHA – long-chain fatty acids that are vital to the development of the nervous system in young children and to the preservation of mental acuity in adults. Eggs are truly a complete nutritional package, provided they come from chickens raised on pasture, where they scratch for bugs and worms.

quiche eggsChickens sitting in vast warehouses produce eggs that lack some of the superlative benefits of pasture-raised birds. Their omega-6 to omega-3 ratio is 20:1 instead of the optimum 1:1. And you can see from simply looking at the egg yolks – pale lemon yellow versus rich orange – that warehoused chickens produce eggs with less beta-carotene. They also have 28% less vitamin A.

But enough of weighing the pros and cons of eggs. What about my quiche?

quiche milkWhen I made it for my family, I made two, one crustless and one with a crust. That way I can eat low-carb, while my kids and husband get the kind of taste sensation they prefer. The recipe below is for one crustless quiche. You can double it, if you want to make a pair like I did. Or you can pour it into a crust, if you prefer your quiche with wheat. 😀

Ingredients

quiche cheesedab of butter
2 cups milk
1/2 cup grated cheddar cheese
4 slices of deli ham
3 eggs
1/2 teaspoon Celtic sea salt
dash of white pepper
dash of nutmeg
1 teaspoon minced fresh chives

Directions

1Make sure you have a rack in the middle of the oven, and either remove the second one or place it below the middle one. Pre-heat the oven to 375F.

quiche spices2Smear the butter all over the interior of a 9-inch glass pie dish.

3Heat the milk in a saucepan, stirring constantly, until a few tendrils of steam start to rise from its surface. Then set it aside, off the heat.

4Grate the cheddar cheese, if you have not already done so. (I do my grating after heating the milk, to give the milk a chance to cool a little.)

quiche ham5Cut the deli ham in strips, roughly half an inch wide and 2 inches long.

6Crack the eggs into a bowl and whisk them thoroughly.

7Add the salt, white pepper, nutmeg, and chives to the eggs and mix well.

8Lay the ham strips all over the bottom of the pie dish.

quiche ham and cheese9Cover the ham with the grated cheese.

10Pour the egg mixture into the milk and mix thoroughly.

11Gently pour the egg-milk mixture over the cheese and ham.

quiche uncooked12Getting that full pie dish into the oven without spilling it is tricky! Take it slow and use pot lifters, so that all your attention can be on the liquid level and not on your vulnerable fingers.

13Let the quiche bake for 45 – 50 minutes.

quiche cooked14Test for doneness by inserting a butter knife into the edge of the quiche custard. The rubric says that if it comes out clean, the quiche is done. I say: know your oven! The knife came out clean from last week’s quiche at 40 minutes, but it could have used another 5 minutes. This week’s quiche generated a knife that never came out clean. After 55 minutes, I took it out of the oven anyway. I should have taken it out 5 minutes earlier. Both week’s quiches were good, but not at the ultimate sweet spot.

quiche slice15Let the quiche cool to lukewarm – about 15 minutes – and serve. Cut the quiche to create 6 pieces.

More recipes:
Butternut Soup
Baked Apples
Coconut Chocolates

 

Chocolate Chip Cookies

Cookies - alternative floursI’ve wanted to try baking cookies using alternative flours for a while now. My body seems to tolerate wheat less and less well as the years go by. I was hoping that coconut flour and almond flour would be friendlier choices for me.

Lately I’ve been inspired by the dinner recipes of Danielle Walker. I’m sure her recipes work perfectly without any tinkering – she seems to test them thoroughly. But somehow I have not yet managed to follow any of them exactly. My inner cook comes out, and I make a few changes. 😉

I decided to see what Danielle had to offer for cookies. You can find her recipe here. I stuck pretty closely to it, but not exactly. However, I was delighted by my results. These cookies are super delicious – delicate and yet slightly chewy, and they don’t upset my tummy!

Ingredients

Cookies - ingredients1/4 cup butter
1/4 cup coconut palm sugar
1 teaspoon cane sugar
2 tablespoons honey
1 large egg
2 teaspoons vanilla
1-1/2 cups almond flour
2 tablespoons + 1 teaspoon coconut flour
1/2 teaspoon baking soda
1/2 teaspoon Celtic sea salt
1/2 chocolate chips

Directions

In a food processor, cream together the butter, coconut sugar, cane sugar, honey, egg, and vanilla until well mixed, about 15 seconds.

(Creaming the butter and sugar the old-fashioned way – with a fork – would likely work equally well. I used the food processor for my first attempt. I may not bother rousting it out on my second.)

Add the almond flour, coconut flour, baking soda, and salt to the processor and process again until well mixed, about 30 seconds. Scrape down the sides of the processor, if needed, to get all the dry ingredients mixed in.

(I tasted my batch at this point and decided that it was not quite sweet enough. That’s where the “extra” teaspoon of cane sugar – listed above in the ingredients – came from. I also assessed the dough and felt that it was a little too liquid. So I added the “extra” teaspoon of coconut flour – also listed above in ingredients.)

Cookies - the doughTurn the dough out into a mixing bowl, add the chocolate chips, and stir by hand until they are well mixed in.

(My batch in the photos likely looks a little strange to you. That’s because we had no chocolate chips in the house, and my husband and my daughter were out with car, shopping. So I improvised. I dug through the Halloween candy in the freezer and pulled out a mini chocolate bar, two kitkat bars, and a bar of white chocolate. I chopped them up and used them in place of the chocolate chips.)

Preheat the oven to 350°F.

Line two baking sheets with baking parchment.

Cookies - on baking sheet

Drop the cookie dough by spoonfuls on the baking sheets. Flatten the cookies, because they will not change shape much while baking.

Bake 9 minutes and then cool on a rack. Makes 29 cookies.

More recipes:
Arugula Beef
Butternut Soup
Baked Apples
Coconut Chocolates

Cookies - baked

 

London Broil at Casa Ney-Grimm

londo 600 pxI adore the savor of London broil, but for decades I didn’t realize how easy it is to make at home. Now that I prefer to serve grassfed meat to my family, I’ve discovered that London broil is one of the easiest to find and most reasonably priced cuts of grassfed beef available. Here’s how I make it.

Ingredients
london marinade2 to 2-1/2 pounds London broil beef

Marinade
4 garlic cloves, minced or put through a garlic press
4 tablespoons balsamic vinegar
3 tablespoons brown mustard
1-1/2 tablespoons Worcestershire sauce
1 tablespoon soy sauce
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried thyme
1/2 teaspoon dried red pepper flakes
2/3 cup olive oil

london broilerDirections
Whisk the marinade ingredients together in a bowl.

Put the meat in a resealable plastic bag. Pour the marinade into the bag. Seal the bag, pressing out the air.

Put the bag in a shallow dish in the refrigerator. Marinate for 8 hours or over night. Turn the bag twice.

When ready to cook, remove the meat from the marinade and let the liquid drip off it. Discard the marinade.

Place the meat on a broiling pan and set it under the broiler. I use the second rack slot from the broiler coils, about 4 inches away. Broil the first side for 10 minutes. (The meat in my photo was broiled for 11 minutes, which was a bit too long. It was still scrumptious; I just prefer mine more rare.) Flip the meat and broil the second side for 9 minutes.

london cookedTransfer the meat to a cutting board. Let it rest for 10 minutes. Cut it diagonally across the grain in thin slices. Serve.

More recipes:
Butternut Soup
Apples á la Ney-Grimm
Pie Crust Cookies

 

Parsnip Turnip Purée

rutabagas and parsnips

I’ve tried cooking this combination – parsnips and turnips – two ways. They’re both good, but distinctly different as an eating experience. The broth-cooked method yields a smoother, almost sweeter result. The roasted method delivers a denser, starchier one. I’m going to share them both.

Ingredients

root puree with broth3 large turnips or rutabagas
8 – 10 parsnips
1/4 to 1/2 cup butter
3/4 teaspoon Celtic sea salt
3 cups chicken broth (for broth version; omit for roasted version)

Broth Directions

Pour the chicken broth into a large pot and warm over medium heat.

Scrub the vegetables in clear water. Then peel them and cut into bite-sized chunks. Add the vegetables to the chicken broth. Cover and simmer for 20 to 30 minutes, until the veggies are fork tender. Take the pot off the heat and let it cool 10 minutes.

Pour the whole mixture into a food processor. Add the butter and salt and process until smooth and creamy. Serve.

cubed rutabagas and parsnips

Roast Directions

Scrub the vegetables in clear water. Then peel them and cut into bite-sized chunks.

Put the chopped parsnips in one baking dish, the turnips in another.

Melt the butter and drizzle it over both portions of vegetables. Cover both baking dishes and place them in a 350ºF oven.

Bake the turnips for 45 minutes, check them for tenderness, and pull them out of the oven when they are fork tender.

roots pureeBake the parsnips for 90 minutes, check them for tenderness, and pull them out of the oven when they are fork tender.

Place both vegetables, the salt, and more butter into a food processor. Process until smooth. Re-heat the purée and serve.

More recipes:
Chicken Stock
Coconut Salmon
Sauerkraut
Arugula Beef

 

The Steak Un-Recipe

I used tri-tip steaks the last time I cooked this, but really many cuts of meat would work.

steak on a rectangular dish

I don’t usually add salt to a dish before I cook it, figuring that it’s best left up to the individual diner. Eating pan-fried porkchops at a friend’s house changed my mind. She sprinkled salt and pepper onto both sides of the chops before placing them in the pan. And they were delicious! Much better than if I had sprinkled my portion after it was cooked and served. I decided to try her method on another meat dish: steak.

Ingredients

uncooked steakssteak, 8 oz. per person
butter
Celtic sea salt
freshly ground black pepper

Directions

Grease the broiler pan with a thin layer of olive oil.

Melt the butter, from 1/4 cup to 1/2 cup, depending on how much steak you are cooking.

Pre-heat the oven broiler to “Hi Broil.”

Place the steaks on the broiler pan. Pour the melted butter over the steaks, gently and with some precision. Allow the butter to form a thin skimming over the entire surface of the meat. Don’t waste the butter by allowing it to spread on the pan. Keep it on the meat.

Sprinkle salt lightly over the surface of the meat – not too much!

Grind black pepper over the surface of the meat. Again, not too much.

Place the broiler pan under the broiler. I use the second rack position, not the first (the highest).

Broil for 6 minutes, and remove the pan to a heat-resistant surface. Flip the steaks. Pour the rest of the melted butter over this side of the meat. Sprinkle salt and grind black pepper onto them.

steak servedBroil this side of the steaks for 6 minutes.

Remove the broiler pan from the oven and let the meat rest for 5 minutes. Slice it thinly and serve. Yum!

More recipes:
Butternut Soup
Beet Kvass

 

Butternut Carrots

Butternut SquashesI recently purchased a new cookbook that’s had a unique effect on me.

It’s a great cookbook. The few recipes that I’ve followed to the letter have worked perfectly. This in itself is noteworthy. I don’t know how many cookbooks I’ve purchased, tried, and concluded: the chef didn’t test the recipes. This new one is already unique by delivering up recipes that work and are delicious.

Even more unusually, I’ll browse its pages and think, “That looks really good, but it’s a little more involved than I prefer. What if I take this ingredient and that ingredient and then go in this other direction?” That never happens to me! I’m not the sort who gets food ideas of my own. In fact, my native kitchen IQ is very, very low. But this cookbook sparks ideas even in me.

I’ll undoubtedly blog about the book itself sometime in the coming weeks. But first I want to share one of my latest experiments. It was crazy delicious!

Ingredients

baby carrots1 butternut squash
6 – 8 large carrots
1/4 cup butter
1/2 teaspoon ground sage
sea salt to taste
extra butter to taste

Directions

Scrub the carrots and rinse the squash.

Place the uncut squash in a baking dish and start it baking in a 350°F oven. Set the timer for 90 minutes.

Peel the carrots, cut and discard the tip at the wide end. Cut each carrot in two. Place the carrot chunks in a greased baking dish. Melt the butter and pour it over the carrots. Cover the baking dish and put it in the oven (joining the squash). Depending on how much time has elapsed, the carrots will be done (fork tender, about 50 minutes) a little before the squash.

Remove the carrots from the oven when they are soft and set them aside. When the squash is done (it dents when you press the flesh), take it out of the oven and let it cool.

Cut the squash in half. Scoop out the seeds and discard. (Or wash them and toast them like pumpkin seeds for a snack.) Scoop the squash flesh out of the skin and place the flesh in a food processor. Add the cooked carrot chunks to the food processor. Pour in any butter remaining in the baking dish. Add the sage. Put the lid on the and pulse until the purée is smooth.

Taste the purée and add salt and more butter as you wish. If the squash got very cool before you puréed it, you’ll need to warm it before serving. Otherwise, it’s ready! Yum. I want some right now! 😉

Butternut Carrots

More recipes:
Coconut Salmon
Baked Apples

 

Why Seed Oils Are Dangerous (and What You Can Do About It)

I read The Big Fat Surprise by Nina Teicholz last weekend.

The Big Fat Surprise 300 px wide

A friend recommended it to me. When I checked into it myself, the book looked good. The reading proved just as good as it looked, so I’m going to share some of what I discovered.

Nina Teicholz investigates the fats we eat with an open mind. Like most of us, she believed that foods such as butter and cream and red meat were bad for her. But she’d had the experience of losing weight and feeling healthier while eating them with abandon when working as a restaurant review columnist.

What was up with that?

As she dug more deeply into her research for The Big Fat Surprise – reading the actual data from decades of studies, rather than the superficial (and misleading) headline conclusions – she came to realize how thoroughly the wool had been pulled over our eyes about what is safe and healthy to eat.

We’ve been fooled by government officials who jumped the gun and made incorrect recommendations before all the data was in.

We’ve been fooled by ambitious scientists who took a position long before the data warranted it, and then defended their stance for all it was worth.

We’ve been fooled by industrial food companies with a lot of money on the line.

I’d hoped The Big Fat Surprise might be a worthy sequel to Gary Taubes’ Good Calories, Bad Calories. It is! The book covers some of the same ground, but Nina Teicholz found different sources to talk with. She takes a slightly different approach from a slightly different angle. I learned things from her compelling narrative that I hadn’t from Taubes’ equally excellent examination of the subject.

Especially important, Teicholz delves into the more recent developments in fats used in processed foods: potato chips, crackers, cookies, etc. The information is absolutely critical for making wise choices about what to eat. And what not to eat. There’s some crazy dangerous stuff out there!

The Big Fat Surprise is too full of valuable nuggets for any summary to do it justice. So I’m going to use a technique I’ve followed when recommending other favorite non-fiction reads.

I’ll share three points that jumped out at me.

Here we go!

cottonseed oil

Eating Seed Oils May Cause Cancer

First of all, what are seed oils? This was a new term for me. Turns out it’s a more accurate word for what we call vegetable oils. Corn oil, canola oil, safflower oil, etc. When you think about the change, it makes sense. These oils aren’t made from carrots or broccoli or bell peppers. They’re pressed (or chemically extracted) from seeds.

One thing to remember about liquid seed oils is that they’re new. They were first extracted and sold in large quantities in 1910. Before 1910, everyone used lard and suet and tallow (animal fats) and butter to cook with. Seed oils are really a novel, ersatz “food.” At this point in human evolution, perhaps 6 generations have been eating the stuff. 300 generations ate only the very small amounts present in the corn in tortillas or the wheat in bread. 66,000 generations ate the still smaller amounts present in gathered (not cultivated) grains.

The new untested nature of seed oils entering our food supply caused a few scientists to be concerned about their safety. Some research was done, and the results generated further cause for concern.

One of the most famous studies was conducted in the 1960’s by Seymour Dayton, a UCLA professor of medicine, on 850 elderly men living in a Veterans Administration home.

For 6 years, half the men ate a diet in which seed oils replaced the saturated fats in butter, milk, ice cream, and cheese.

The other half of the men ate a normal diet – which in those days meant few seed oils, because corn oil and cottonseed oil had not yet been adopted so wholeheartedly in American kitchens.

The superficial results of the study looked good. Of the men on the experimental seed oil diet, only 48 died of heart disease, compared to 70 on the regular foods.

Probing a little deeper, the results looked less good. The death rates of the two groups were similar: 31 of the men consuming seed oils died of cancer, against only 17 of the men on regular food. That’s 79 to 87. Not so significant.

Dr. Dayton expressed considerable concern about the cancer finding. It was the unknown consequences of a diet high in seed oils – a new industrial product that had never been eaten in quantity by humans before – that had prompted the study.

Prominent American researchers focused on the heart disease finding (and ignored the cancer finding), because it bolstered their position that saturated fat causes heart disease.

British researchers were more critical, pointing out that the men on the normal diet happened to have twice the rate of cigarette smoking as the men on the seed oil diet. Perhaps that was the cause of their higher rate of heart disease?

echocardiogram

LDL-Cholesterol Is NOT the Bogeyman

First let’s do a quick review of cholesterol. It’s a lipid molecule made by our bodies and essential for both the structure of our cell membranes and as a foundation for certain hormones, bile acids, and vitamin D. We need the stuff!

It also circulates in our blood and has become renowned as an indicator for our vulnerability to heart disease.

Cholesterol comes in two different kinds. HDL-cholesterol (high density lipoprotein) and LDL-cholesterol (low density lipoprotein).

HDL-cholesterol is solidly established as a good guy that helps prevent heart disease. In fact, it’s such a critical partner in fighting heart disease that your doctor will likely warn you if it’s too low. Low levels of HDL-cholesterol is a known risk factor for heart disease.

LDL-cholesterol, however, for long bore the role of bad guy. If you had high levels of LDL-cholesterol circulating in your blood, you were considered to be at risk.

Thus whenever researchers found in a study that eating saturated fat (butter, cream, coconut oil, red meat) raised LDL-cholesterol – which it does – they would trumpet that finding to the sky. “Eating saturated fat causes heart disease!” they would say. We’ve heard that message for decades.

However, LDL-cholesterol has proven more complex than was initially thought.

Turns out that just as whole cholesterol exists as two types, so LDL-cholesterol also exists as two types. There’s LDL-cholesterol (low density lipoproteins) and there’s VLDL-cholesterol (very low density lipoproteins).

hospital patientVLDL is a genuine villain. Patients with high VLDL-cholesterol also have high triglycerides (another proven risk factor) and are indeed at a greater risk for heart disease.

But normal LDL-cholesterol turns out to be another good guy, actively protective against heart disease.

And guess what?

When eating saturated fat raises LDL-cholesterol, it’s raising the good LDL stuff, not the bad VLDL stuff.

Bottom line? Eating saturated fat raises HDL-cholesterol, which protects against heart disease, and it raises the good LDL-cholesterol, which also protects against heart disease. There is no down side here! Bring on the butter and cream!

The converse is also true, unfortunately. Eating polyunsaturated oils – seed oils such as corn oil, safflower oil, canola oil, soybean oil, etc. – not only lowers the good HDL-cholesterol, but it lowers the good LDL-cholesterol while raising the bad VLDL-cholesterol. The anti-saturated fat folk tend not to trumpet that fact. “Eating seed oils causes heart disease,” is not a message that passes their lips. Ever. But it should.

The National Institutes of Health (NIH) and the American Heart Association (AHA) have been steadfastly ignoring the last 20 years of research that teases apart the LDL and VLDL conundrum. They continue to recommend the consumption of seed oils. Reversing their stance of the last 60 years (pro-seed oil) would be very damaging to the professional reputation of their leaders.

As Upton Sinclair said, “It is difficult to get a man to understand something, when his salary depends on his not understanding it.”

But I can only conclude, along with Nina Teicholz, that seed oils cause heart disease, not the other way around. Certainly, while the death rate from heart disease has gone down due to improved medical treatment, the incidence of heart disease has continued to rise, right in step with the increase of seed oils in the diet.

deep fat fryer

Seed Oils Are Taking Over the World

In 2003, the FDA (Food and Drug Administration) issued a new rule that by 2006 trans fats must have their own separate line in the Nutrition Facts Panel on all packaged foods.

What are trans fats?

They’re another ersatz fat created as a byproduct by hydrogenating polyunsaturated fats such as corn oil and safflower oil. Hydrogenating these liquid oils (adding hydrogen atoms to the fat molecules) makes them firmer (like butter) and prevents them from going rancid while the packaged food sits in warehouses and on grocery store shelves.

Trans fat is convincingly a cause of heart disease. At least, its the one that’s been focused on by research. The thing is that trans fat is only one of about 50 ersatz fats created in the hydrogenation process. The others may be even more damaging.

In any case, getting the trans fats out of our food supply would seem to be a good thing. For that was the result of the FDA’s rulings. With trans fat vilified by the public (justly so) and manufacturers no longer able to hide its presence in their products, the manufacturers started reformulating their recipes.

That was a lot of reformulating!

As of 2003 when the new rule was issued, 42,720 packaged foods included trans fats: all crackers and most cookies, baking mixes, chips, pie shells, and frostings.

The food industry really liked hydrogenated oils. They could be made relatively soft for things like margarine. They could be made medium soft for cookies. They could be made very hard for the coatings of chocolate truffles.

But when the trans fats had to go, the hydrgenated oils also had to go. And be replaced with something else: polyunsaturated oils – seed oils.

That alone is not good news. After reading The Big Fat Surprise, I know that seed oils probably cause cancer and do cause heart disease. But there’s worse news.

The seed oils don’t behave well in the food products that industry produces. The oils separate out from sauces, leaving oily puddles under frozen dinners. They go rancid while cupcakes sit on grocery shelves. They cause Oreo® cookies to break during shipping.

Luckily for the manufacturers (and unluckily for us), their labs devised a new fat that performs well. It’s created by a new process called interesterification.

What is interesterification? Basically the process takes the three triglyceride molecules that make up fats and rearranges them.

How do interesterified fats affect the human body? We don’t really know. There have been a few studies done, but not nearly enough to yield a true idea.

Twinkies

So when we eat packaged foods, we’re eating interesterified fats and participating in the continuing experiment done on us without our informed consent. Heaven only knows what this latest ersatz substance will do to us. It could be worse than trans fat.

If we’re not eating interesterified fat, we’re eating fully hydrogenated oils (which do not have trans fats the way partially hydrogenated oils do) blended with liquid seed oils. This is another trick used by processed food manufacturers.

Or we’re eating palm oil, which manufacturers are returning to without announcing the fact. Palm oil is a natural saturated fat, like coconut oil, and is actually good for us. So, yay! One ray of light in an otherwise dark picture.

When we eat fried foods in a restaurant, we’re eating 100% seed oils along with the breakdown products that are created when these oils are heated.

There’s a reason McDonald’s once used beef tallow to fry its french fries. The stuff is extremely stable and doesn’t break down when heated. (Plus beef tallow was good for us.)

The partially hydrogenated oils used when beef tallow went away were also stable at high temperatures, although they did have those pesky trans fats.

peanut oilThe peanut oils and soybean oils now being used are not stable. They break down at high temperatures.

Aldehyde is one common breakdown product. It interferes with the function of our DNA.

Formaldehyde is another common breakdown product. It’s a poison.

Yet other breakdown products form a gunky residue on the bottoms of fryers, as well as on walls and tablecloths. It resembles shellac. The gunk is released into the air of the restaurant by the hot oil mist forming over the fryer and condenses out on cooler surfaces. The vapor may well damage the lungs of restaurant workers and patrons.

What Does It All Mean?

My own feeling is that it’s time to stop experimenting with all these new ersatz “food” products. Time to stop pushing them on unsuspecting populations to see if they have deleterious effects.

Cancer, anyone?

Heart disease?

How about diabetes?

Sign right up! You’ll die for science without ever knowing you’re in the experimental group.

Sadly, a more responsible and caring way forward seems unlikely at this time.

So what can you do?

Learn about food.

Don’t take the FDA’s word for anything; they’re too slow and married to industry interests.

Don’t take the common wisdom for your guide either; it’s been distorted by the poor research done in the 1960’s and boosted by ill-informed government officials.

Don’t mistake the research headlines about the dangers of saturated fat as fact supported by the research they trumpet; the data often do not support the headlines.

Do read The Big Fat Surprise by Nina Teicholz.

Read Good Calories, Bad Calories by Gary Taubes.

Read Eat Fat, Lose Fat by Sally Fallon and Mary Enig.

Cover iamges of Good Calories, Bad Calories; The Big Fat Surprise; Eat Fat, Lose Fat

Get informed about the real facts and then make up your own mind about what is safe to eat and what isn’t. The life and health you save could be your own. 😀

For more posts on this topic:
Test first, then conclude!
Butter and Cream and Coconut, Oh My!
Thinner and Healthier

 

Arugula Beef

For my next food post, I meant to share a lunch menu with you, but just this week I stumbled upon a dinner so quick and easy and good that it’s jumping the queue. It’s a meal in one dish, though I suppose you could add sides if you wished.

photo by J.M. Ney-Grimm

Ingredients

Topping
small brick of seaside cheddar cheese, grated

Meat
3 tablespoons olive oil
6 baby carrots
1 medium onion
3 garlic cloves
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon tarragon
2 pounds ground beef

Dressing
5 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon dijon mustard

Salad
a generous bunch of arugula
a head of romaine lettuce

Preparation

Dice the onion, mince the garlic, and slice the carrots.

Heat the olive oil in a large pot. Add the carrots and sauté 2 or 3 minutes. Add the onions and sauté 2 or 3 minutes. Cover and turn down the heat to low. Let cook for 10 minutes.

While the onions and carrots cook, measure out the spices and grate the cheese. Rinse, drain, and shred the romaine and arugula. Mix the dressing by whisking the olive oil, the vinegar, and mustard. Toss the greens with the dressing and set aside.

The carrots should be soft by now. Add the oregano, thyme, and tarragon. Add the garlic. Stir briefly and sauté for 1 minute. Add the ground beef, breaking it up and mixing it with the carrots and onions. Continue to sauté, stirring as needed to get the meat thoroughly browned and cooked, about 10 minutes. When done, pull off the heat.

To serve: put a generous helping of the salad greens on each plate. Spoon the meat over the salad. Sprinkle the grated cheese on top. Enjoy! (Serves 4.)

Benefits

Why do I think this is healthy? Yep, I’m always dragging nutrition into it! Let’s start with the easy ones first. Just about anyone can go on and on about how healthy vegetables are, but I find it fun to focus on some of the specifics, especially specifics unfamiliar to me. So…

Romaine LettuceThe Greens: Romaine and Arugula

Romaine lettuce is a powerhouse of the B-vitamins, especially folate. It’s got more vitamin C than carrots! Plus it contains lots of beneficial omega-3 fats, the kind most of us think you must eat fish to obtain. Romaine is also mineral rich (calcium, magnesium, manganese, phosphorus, potassium, selenium, zinc, and iron) and filled with the phyto-nutrients that fight cancer and other ailments.

Arugula boasts many of the same benefits, being packed with vitamins, minerals, and phyto-nutrients. Like romaine, it’s an official “hydrating food” that keeps the body hydrated during hot weather. However, it may also have a more unusual property. The ancient Romans found that regular eaters of arugula possessed more sexual energy and revered the food as an aphrodisiac!

Carrots

Baby CarrotsThe large amount of beta carotene in carrots acts as an anti-oxidant, preventing cell damage and slowing aging. Plus it gets converted into vitamin A, good for the eyes, hair, and skin. Carrots prevent strokes. Most unusually, they help the liver to flush out toxins.

Onions

Another powerhouse of nutrients, onions also improve the efficacy of vitamin C, help regulate blood sugar levels, relieve inflammation, and prevent cancer.

Well, that was pretty straight forward with few surprises, but I bet the next entries in my narrative might prove unexpected. Let’s consider the rest of the dinner. 😀

The Dressing: Olive Oil & Vinegar

Oil & VinegarFirst off, making your own salad dressing means you’re not using the bottled kind, most of which include a host of dubious additives and most of which are made with cheap seed oils, such as canola and safflower. The processing of these fragile seed oils causes them to go rancid. Rancid oil is filled with free radicals, which damage cells. Additionally, rancid oils must be deodorized with powerful chemical scrubbers that leave dangerous residues and create deadly transfats. Not good!

But homemade dressing also has more positive benefits.

Like onions, olive oil prevents inflammation in the body. Since chronic inflammation is now thought to be the precursor to many diseases – heart disease and cancer among them – this is important. Olive oil prevents damage to the cells that line our blood vessels. It lowers both blood cholesterol and blood pressure. If it is cold-pressed, it retains the lipases which facilitate the breakdown of triglycerides. (Triglycerides are a marker for heart disease.)

Vinegar provides its own set of advantages. It increases the absorpption of minerals such as calcium. It slows the breakdown of starches into sugars, giving the body more time in which to regulate blood sugar levels, especially valuable to diabetics. Plus it adds flavor without adding calories.

Both oil and vinegar provide a host of enzymes to help food digest well and thoroughly.

Now I’ll move on to the really tough stuff. Regular readers of my blog probably have an inkling of what to expect, but if you’re new…hold onto your hat!

Cheddar CheeseCheese

Cheese does pack a powerful wallop of protein, calcium, phosphorus, vitamins D and B12, and potassium, but common wisdom recommends that you eat only tiny amounts of it because of its high fat content and high calorie count.

Well, as a low-carb eater, I won’t bemoan the fat content. We need that fat to feed our brains and to keep our blood sugar low. You can read more about the benefits of fat in the diet here.

But fat and calories in cheese possess another advantage. Its unique blend of fat and protein is exceptionally satiating. That is, eaters feel satisfied with less and grow hungry again much later than if they’d eaten an equal amount of calories from another food. Eating cheese supports weight loss!

Cheese also helps regulate blood sugar levels. It’s a source for vitamin K (produced by the microorganisms that turn milk to cheese) and vitamin D (naturally present in milk and rarely present in other foods, but critical to immune function).

Aged cheeses, such as cheddar, possess little lactose, making them ideal for lactose-intolerant eaters. Good stuff!

Now for the most maligned food of all. Drum roll!

Roast beef, sliced and ready to serveBeef

First of all, there’s a good bit of difference between feedlot beef and pasture-raised, grass-fed beef. You can read more about it here. Grass-fed beef is a lot healthier! But beef possesses surprising nutritional resources.

Dr. Mat Lalonde – a Harvard chemist – analyzed the different food groups for nutrient density, looking at all the vitamins and minerals whose praises we hear sung by all the media. Make no mistake: vegetables do provide these wonderful substances. But guess what? So does meat, in greater quantity than plant foods and with greater bioavailabilty (which means they’re easier for the body to assimilate). Here’s Dr. Lalonde’s findings:

Grains – Nutrient Density Score: 1.2

Fruit – Nutrient Density Score: 1.5

Vegetables – Nutrient Density Score: 2.0

Legumes – Nutrient Density Score: 2.3

Eggs & Poultry – Nutrient Density Score: 3.1

Pork – Nutrient Density Score: 3.7

Beef – Nutrient Density Score: 4.3

Fish & Seafood – Nutrient Density Score: 6.0

Organ Meats – Nutrient Density Score: 21.3

There’s a reason Mom always tried to make you eat liver when you were a kid! Ditto the fish. But beef pulls a pretty good score, more than twice that of vegetables. Vitamins, minerals, and protein – beef’s got them all.

Beef SuetBut what about all that saturated fat?

Therein lies a tale. You can read more about saturated fats here. But beef fat consists of 42% monounsaturated fat, 4% of polyunsaturated fat, and only 50% saturated fat. Not quite the expected breakdown, is it? However, that saturated fat is actually a good thing! I’ll summarize some of its good points below.

Saturated fats provide the building blocks for cell membranes and many hormones. Cell membranes are composed of 50% saturated fat. When you don’t eat enough, the body substitutes polyunsaturated fat or monounsaturated fat, whatever is available. But the substitutions don’t regulate what goes in and out of the cell quite they way they should, and you feel less well than you could or even get sick. The case for saturated fats is even stronger when you look at hormones, the messengers between the different organs. When their basic building block is scarce, the hormone is scarce too, and you wind up with problems such as infertility.

Saturated fats include both short-chain fatty acids and long-chain ones. The short ones have anti-microbial properties, protecting us from viruses, yeasts, and pathogenic bacteria. Short-chain fatty acids don’t need bile for digestion and thus are used directly for quick energy. This quality means they are less likely to be stored in fat cells and cause weight gain. The long-chain fatty acids are the precursors to hormones that I mentioned above.

Saturated fats allow calcium to be incorporated into our bones. (Osteoporosis, anyone?)

Saturated fats protect the liver from toxins, such as those in acetaminophen.

Beef Arugula 2There’s more, but I suspect I’ve gone on about the benefits of saturated fat and beef for long enough. 😀

Bottom line: enjoy your beef and enjoy this dish! It’s both delicious and healthy.

For an analysis of a breakfast menu:
A Healthy Breakfast

For more about nutrition:
Yogurt and Kefir and Koumiss, Oh My!
Handle With Care
Test first, then conclude!

 

A Healthy Breakfast

I like sharing what I’ve learned about nutrition in the last decade. Many of my old ideas about healthy eating have been overturned, and I figure that others may be in the same boat I was: following governmental recommendations that are incorrect. So I try to spread the word about these politically correct, but inaccurate myths.

Most of my nutrition posts are some combination of general information plus recipes.

But last fall, I had an idea for another way to share about food. Menus!

Not fancy, cookbooky menus that I (for one) plan to prepare and then never do. No. Menus of what I actually eat.

So this is the first of my menu posts. Breakfast.

lacto-fermented watermelon pickles, berries and cream, boiled eggs and butter, ground sausage

What do I eat for breakfast? It’s pretty standard. I like variation in my lunches. And I want even more variation for my dinners. But, for breakfast, I am content to eat the same thing, day after day. Good thing! If I had to wrack my brain for multiple breakfast ideas, I’d…I don’t know what I’d do, actually. It would be a pain!

So here’s my breakfast menu:
• a lacto-fermented food
• berries and cream
• boiled eggs and ground sausage

In the photo above, the lacto-fermented food is watermelon pickles, and the berries are raspberries. Those specifics do change as the seasons pass and as I finish various jars of lacto-ferments. Sauerkraut, beet kvass, strawberries, blueberries, etc. have been known to make their appearance in my first meal of the day.

So that’s what I eat for breakfast. But why do I eat these items?

Ah! You knew I’d get to the why of it, didn’t you? 😀

breakfast picklesLet’s tackle the easiest dish first: the lacto-fermented one.

Lacto-fermented foods have all those beautiful lactobacilli and enzymes in them. The enzymes mean I digest my food more thoroughly and easily. My body need not make as many of its own enzymes from scratch and I absorb more of the vitamins and minerals present in the food. Plus there are more vitamins and minerals in lacto-fermented food than in merely raw or cooked food.

Serious students of nutrition speculate that the centenarians who once were so numerous in the mountain communities of Russia’s Caucasus owed their healthy longevity, in part, to the many lacto-fermented foods they ate with every meal. I’d certainly like some of that healthy longevity! Plus, lacto-fermented foods taste good!

If you’d like to learn more about lacto-fermented foods, read Amazing Lactobacilli (an earlier post on my blog).

What about the berries and cream?

raspberries and creamThe berries are also easy to explain. Article after article appears in health newsletters, nutrition blogs, and the health section of newspapers explaining that the phytochemicals in berries – the natural compounds that give them their deep color – help our bodies fight cancer, stroke, and cardiovascular disease. Sign me up!

The cream is trickier to explain. Our current culture is convinced that saturated fat is bad for us. So convinced that we’re loading up on polyunsaturated fat to a degree that our ancestors never did. And for which our bodies are not designed. Saturated fats are a critical component of our brains and the myelin sheath that covers our nerves. It’s also a critical component of the hormones and enzymes that carry messages throughout the human body and do the brunt of the work that keeps our bodies functioning.

Bottom line: fat does not cause cardiovascular disease. The weight gain and inflammation resulting from heavy grain and carb consumption causes cardiovascular disease. Saturated fats are essential to good health. Thus, I eat cream from grass-fed cows!

That’s a pretty controversial statement these days, so I urge you not to take my word for it. (Or anyone else’s.) Read up about the topic. Read books that challenge your beliefs. Read Eat Fat, Lose Fat by Sally Fallon and Good Calories, Bad Calories by Gary Taubes. I’ve blogged about both these books in Butter and Cream and Coconut, Oh My! and Test first, then conclude! Then decide for yourself.

So what about eggs with butter and sausage?

boiled eggs and ground sausage for breakfastBefore the egg scare back in the 1970’s, eggs were regarded as close to the parfect food because they contain amino acids (the building block of protein) in exactly the proportion that the human body needs to build muscle and other tissues. Then scientists realized that eggs have a lot of cholesterol. Oh, no! Cholesterol is found in arterial plaque! It must be bad!

Well, no. It took a while, but eventually the researchers realized that unless you have a particular unusual syndrome, cholesterol that you eat does not become plaque in your arteries. Instead, it’s an essential ingredient for the cell walls of the cells that make up your body, as well as a building block for critical hormones, bile acids, and vitamin D. In other words, we need that cholesterol! And the protein profile is close to perfect. Time to rehabilitate the egg.

For the butter, my notes on cream above apply.

And the sausage?

Our human bodies assemble and use nearly 50,000 proteins to make our organs, nerves, muscles and other tissues. Plus enzymes and antibodies are formed of proteins. Proteins are essential to life. And animal protein – meat and eggs – is our only source of complete protein.

Masai youths Ngorongoro crater, Tanzania.Our hunter gatherer ancestors ate a diet largely composed of meat and fat. Vegetables, fruits, seeds, and nuts were additions to their diet, not the bulk of it. They had excellent bone structure, heavy musculature, and teeth unmarred by any cavities. They were healthy.

Looking at more modern populations, the Russians of the Caucasus again show up as long-lived people eating lots of fatty meats and whole milk foods. In studies of Soviet Georgia, those who ate the most meat and fat lived the longest. The denizens of Vilacabamba, Ecuador – also famous for longevity – consume whole milk and fatty pork. And the Masai of the 1930’s – with a diet of meat, milk, and blood – were nearly disease-free.

With meat, we also get back to fats. Yes, the protein is essential, but the fat is equally important. In order to assimilate vitamins A, D, E, K and certain minerals – calcium, iron, zinc, copper, and magnesium – we need fat.

For more about the benefits of meat, read Pasture Perfect. I’ve blogged about this book as well in Grass Green. 😀

One cool bit of trivia about pork: the fat in pork is 45% monounsaturated fat, 11% polyunsaturated fat, and 39% saturated fat. I believe saturated fat to be good for me, but there’s not as much of it in bacon as you might think!

And there you have it: the full rationale behind my breakfast. One more extra benefit: I don’t get hungry for 6 hours after eating it.

For your convenience, I’ll list the links I mentioned in the body of this post:
Amazing Lactobacilli
Butter and Cream and Coconut, Oh My!
Test first, then conclude!
Grass Green

For a dinner menu:
Arugula Beef