^^ Great post, Timar. How do you think adding daily half & half dairy to coffee affects HDL and overall nutrition health in general?
I have no idea what you mean by "half & half dairy". I don't think that adding some milk to your coffee will have any negative effect, but if you mean mixing one part milk with one part coffee (caffé latte) that would amount to a lot of milk. I'd consider using low-fat milk in that case.
Interesting thread, i never thought stearic acid was bad due to its supposedly negligible effects on cholesterol
http://www.nel.gov/e...mmary_id=250134
but it is interesting to see that it may increase inflammation.
However, i wonder how this works in the context of high quality whole food.
For example, pastured meat contains far more omega 3, k2, coq10 and cla among other things. I have also heard that glycine is anti-inflammatory.
Oh well, only way to tell for sure is to get my own inflammation markers checked :]
I also believe that high-quality, organic & pastured animal products are a healthier choice - they certainly are a more humane choice. But to be clear: contrary to all the grass-fed-WAPF-Paleo hype, there is little substantial evidence to support these claims. Yes, there is a little more of certain nutrients, a better omega-6/3 ratio and a little less saturated fat in grass fed beef and dairy, but if you put the absolute amounts in a larger dietary context, I don't think they are particularly significant. For example, the oil your are cooking your beef in will have a much greater impact on the overal dietary omega-6/3 datio than whether the steer was grass-fed or from the feedlot. Moreover, even the arguments concerning the omega-6/3 ratio are largely speculative and supported by limited evidence only. Hence the arguments in favor of the health-benefits of grass-fed animal products are often speculations mounting on speculations. These speculations could turn out to be true, but we should call them for what they are and not confuse them with solid evidence to base dietary recommendations on.
I think Timar's paragraph about starch needs a little bit of relativation. There are literally billions of people in the world living on diets almost exclusively made up of starch from white rice who have excellent lipid profiles and don't suffer cardiovascular disease. It's important to consider the impact of general overnutrition in this context! Pouring ****loads of starch + sugar over a liver that is already fully glycogen repleted may not be such a good idea and lead to increased VLDL production. Many people in the US and western europe just have lost any intuitive feeling about what is enough and what is physiologically normal when it comes to food and eating habits.
I absolutely agree. Maybe I should have put more emphasis on the second part of the paragraph, so just to clarify: when mentioning the glycemic load I meant the overall glecemic load of the diet, which obviously depends not only on the GL of a particular food but also on its absolute caloric amount and the dietary pattern. A constant high-glycemic (over)load typical of Western dietary patterns is indeed associated with unfavorable alterations to the lipoprotein profile and to metabolic syndrome.
The higher the overall glycemic load and the more insulinogenic (animal) protein and fructose, the more detrimental refined starches will become.
McDougall probably got it right: Healthy Asian dietary patterns high in white rice are also high in fruits and vegetables and low in animal protein. Epidemiological evidence from China suggests that as soon as substantial amounts of animal protein are introduced into those dietary patterns, the white rice starts to become a problem.
However, if you don't want to deprive yourself of animal food and follow a vegan, starch-based diet, the Mediterranean dietary pattern is a sensible alternative. It is higher in fat and animal food, but lower in high-GI carbohydrates. You can't have your cake and eat it too. Either you have to restrict animal food or sugar and high-GI carbs.
That's why very low carb, Paleo diets often work as well in normalizing lipoprotein profiles as high carb vegan diets when people get on them from the SAD.
I'll comment on the LDL/HDL debate later. Suffice to say that I think there is abundant evidence to suggest that HDL is a useful biomarker, irrespective of whether its negative association with CVD is causal (which has indeed been put into question by the niacin RCTs and some Mendelian randomization studies) or not - or, what I suspect, partially causal.
Edited by timar, 13 June 2015 - 10:32 AM.