Preface Splash: Nutrition, Not Tradition

[michael edward badolato jr]

Preface Splash: Nutrition, Not Tradition

Tradition is like a herd: dangers lurk, blight, and overconsumption; but no decisions are made, one by one, large numbers at a time, or overall sickly, they are diminished; no action is taken, the odds seem good, nobody knows, they just drift perilously.

Can't maintain health and function on 20-35% of calories in fat

A tradition of misinformation: mindless, predatorial, or just plain goofing off, is demonstrated by the FNBIOM DRI 2006 20-35% of calories fat recommendation, which supports degenerative disease and medication use (Food and Nutrition Board, Institute of Medicine, National Academies: Dietary Reference Intakes 2006).

Can't maintain health and function consuming concentrated vegetable oil instead of whole nutritious vegetables 

Besides saturated fats, the fat category includes mono and polyunsaturated fatty acids (MUFA and PUFA), often referred to as oils. FNBIOM DRI 2006 reports excess oil consumption hazards, but in contradiction refers to foods high in polyunsaturated oils as sources for the essential fatty acids (EFA) N-6 18.2 linoleic and N-3 18.3 linolenic.

Concentrated vegetable oils present an excess of N-6, enriching lipoproteins and cell membranes creating a pro-oxidant state, and often disproportion beyond the recommended ratio between 5 and 10 to 1 N-6/N-3. Competing for the same desaturase enzymes - too high a ratio may inhibit N-3 synthesis to DHA while too low may limit desaturation of N-6 to arachidonic (DRI 2006).
Adequate N-3 and formation of omega 3 EPA and DHA is associated with prevention of arrhythmias, reducing atherosclerosis, decrease in platelet aggregation and plasma triacylglycerol concentration, a slight increase in HDL, modulation of endothelial function, and decreasing inflammatory eicosanoids (DRI 2006).

Supermarket frozen brassica vegetables are incorrectly labeled 0 grams fat; USDA SR28 data pages that follow the Preface show optimal quantity of N-3 18.3 linolenic.  

Adequate intake is estimated 8-16 grams N-6 and 1-1.6 grams N-3, less than 1/2 ounce and a few drops - within the ratio of 5 and 10 to 1 N-6/N-3. Naturally dispersed in whole grain matrix of antioxidants leaving no oily residue - water only clean up possible - brown rice provides a safe level of N-6 and some N-3, brassica vegetables bring more N-3 to the right ratio. Most other vegetables, except dried beans and spinach, contain little N-3. The inclusion of fish may add preformed omega 3 (USDA SR28, DRI 2006). 

Can't build a stable fecal mass and regularity on oatmeal

Oatmeal is a whole grain high in soluble fiber - product claims to be heart healthy; misleading because adequate vegetable intake presses soluble fiber quantity to the limit; hydrating fibers are needed from whole grain brown rice to provide bricks for the soluble, viscous, adhering mortar. Oatmeal cannot fill that role; instead either displaces vegetable consumption or presents an excess of soluble fiber toxic to intestinal function.

Africans whose diets predominate in plant foods and vegetarians studied in San Francisco have a broadening of the villus structure with a reduced number of villi (Owen 1977, Cook 1969) thought to be caused by viscous fiber, especially pectin (Tasman-Jones 1986, 1978, Baker 1963); therefore, rather than the preferred hydrating, slowly 30-80% fermented cellulose, hemicellulose, and nearly non-fermentable lignins; thick cell walls of rice bran have high lignification; instead a high proportion of plant foods predominating in rapidly 90-100% fermenting, viscous soluble fiber such as pectin may result in small intestinal villus broadening, reduced number of villi, loss of absorptive surface, suboptimal colonic (large intestinal) fermentation, digestive discomfort, and irregularity (Priebe 2010, Cummings 1987, Paulini 1987, Tasman-Jones 1986, 1978, Schwartz 1982, Owen 1977, Chako 1969, Cook 1969).

Can't maintain health and function consuming oatmeal instead of whole nutritious vegetables

Celiac disease - intolerance of wheat, barley, and rye - occurs in about 1% of the population (McGough 2005). Many people also develop similar malabsorption symptoms from oats, which can exhibit as a floating fecal mass due to the higher oil content of oats.

Efforts to combine excessive hydrating fiber and digestion resistant starch (RS) of whole wheat with the soluble fiber of oats could conceivably reduce overall bulk; but still, the soluble fiber of oats comes as an addition: either displacing vegetable consumption, or presenting an excess of soluble fiber toxic to intestinal function as mentioned above.

Brown rice is the majority source for nutrients such as magnesium, phosphorous, iron, zinc, selenium, B-1, niacin, B-6, pantothenic acid, and 18.2 N-6 linoleic EFA; vegetables complement with all or much of C, B2, folate, A, E, K, calcium, potassium, and 18.3 N-3 linolenic (EFA).

Walmart removed the Great For You from brown rice. Why? Likely American traditional bias and conscious reasons: 1) brown rice is acidic, 2) contains phytates, and 3) nutrient values of one serving seem small. 

    1) With few exceptions (e.g. pineapple), all plant foods except grains are alkaline (base). A renal net acid excretion (RNAE) of less than 50 mEQ acidic is acceptable, less than 25 can be achieved with brown rice, vegetables, and fish or meat. American average RNAE is 75-100 mEQ (Dawson-Hughes 2008), high usually due to inadequate fruit and vegetable consumption. RNAE above 120 mEQ increases calcium loss.

RNAE can be estimated quickly using data predetermined by the PRAL (potential renal acid load, Remer 2003, Consensus PT 33) formula in mEQ per 100 kcal (calories) with minus sign (-) indicating base (alkaline) as follows.

     acid: fish 14.6, meat 12.4, poultry 7.8, egg 7.3, shellfish 7.3, cheese 3.3, milk 1.3, grain 1.1

     base: legumes -0.4, nuts -1.1, fruit -5.2, tubers -5.4, root -17.1, veg fruit -17.5, leafy greens -23.4, plant stalk -24.9

     acid: an additional 32.9 mEQ metabolic acid production independent of diet

The hunter-gatherer paleolithic past high alkaline theory would have no grain; instead all the remaining high soluble fiber plant foods resulting in the intestinal toxicity demonstrated in modern day Africans and  American vegetarians. Grains, including brown rice, have been widely consumed for many thousands of years.

    2) Phytate interference with mineral absorption is countered by a well documented (Hurrell 2010, Navas Carraterro 2008, Gilooly 1983, Hallberg 1979) meat factor (fish or meat) enhancement of iron absorption from brown rice and other plant foods. There is no evidence phytate contained in brown rice imposes nutrient deprivation when consumed with vegetables and meat factor (fish or meat); the latter also required for B12 and muscle carnitine transport capacity. Whole wheat also contains iron and phytate requiring meat factor (fish or meat) iron absorption enhancement. Fish or meat separately lacks sufficient iron; overconsumption presents excessive protein, cholesterol, and fat. 

    3) Brown rice as calorie source involves 7-22 times the nutrient values shown for a single 170 calorie serving (1200-3800 kcal); unsurpassed for magnesium, phosphorous, iron, zinc, selenium, B-1, niacin, B-6, pantothenic acid, and 18.2 N-6 linoleic EFA in complement to vegetables; all together a diversity of phytochemicals including antioxidants and phytoestrogens. 

Preface Splash: Expertise Isn't Always Wrong

Fill up too early on whole wheat:

Data of Dhingra 2012 illustrates the excessive bulk experienced with whole wheat compared to brown rice. 

      fiber per 100 gram dry (uncooked)

      rice: 1.0 gram insoluble, .3 soluble

      wheat: 12.6 and 2.3, ten-fold difference

Clearance of a full stomach takes 4 hours by small increments of chyme, 1-5 ml twice per minute released to the small intestine; 90 minutes later - remaining fiber, RS, and undigested sugars enter the large intestine in a fluid. Active and vegetable colored, optimal substrate provides nourishment and hydration nearly to elimination 36-45 hours total (Olson 1995, Groff 1990); a long playing nutrient and electrolyte pool: bacterial enzyme digestion releases short chain fatty acids acetate, proprionate, butyrate - small quantity but absorbable stabilizing energy (Priebe 2010). Gentle buffer - large particles of highly fibrous vegetable matter require 100 minute contractions during inter-digestive periods to break down and clear the stomach.

Increasing vegetables and fruit from 12 oz to 34 oz/d - contributing bicarbonate precursors to the acid base economy - principally potassium with its anions, along with nutrients including calcium and magnesium - reduced urinary calcium loss from 157 to 110 mg/d (New 2002, Appel 1997).

A small amount but not too much - quarter teaspoon (1-2 grams): well dissolved, diluted, mixed, about as in salted canned tuna in water; salt composed of sodium and chloride: for every gram excess sodium the kidney must excrete, 26 mg calcium is lost (Itoh 1996, Devine 1995, Matkovic 1995, Palmieri 1995, Zarkadas 1989, Shortt 1988, Castenmiller 1985, Nordin 1993).

Post menopausal women walking at least 4 hours per week had 41%, 8 hours or more 55% lower risk of hip fracture than those walking less than 1 hour per week (Feskanich 2002).

MERCK 1999; 2503: "...disease rather than normal aging is the prime determinant of functional loss in old age...Many decrements reportedly caused by aging are often attributable to lifestyle, behavior, diet, or environment which can be modified..."

470-471: "...Increasing physical activity may increase bone mineral density and lead to increased stability and muscle strength...Physical stress tends to increase bone mass, whereas immobilization furthers bone loss...The risk of fractures is reduced by non pharmaceutical measures...increased walking and other weight bearing exercises..."

449: "...Normal joints have a low coefficient of friction and do not wear out with typical overuse and trauma...cartilage health and function depend on compression and release of weight bearing and use; ie compression pumps fluid from the cartilage into the joint space and into capillaries and venules, whereas release allows the cartilage to re-expand, hyperhydrate, and absorb necessary nutrients..."

1659-60: "...the average US diet contains 37% of total calories in fat. The American Heart Association recommends the proportion be reduced to 20%, yet a reduction to less than 10% may be needed to have a major effect on CAD risk..."

DRI 2006; 143: "...Because all tissues are capable of synthesizing enough cholesterol to meet their metabolic and structural needs, there is no evidence for a biological requirement for cholesterol...Much evidence indicates a positive linear trend between cholesterol intake and LDL cholesterol concentration, and therefore increased risk of CHD (coronary heart disease)...It is recommended that people maintain their dietary cholesterol intake as low as possible, while consuming a diet nutritionally adequate in all required nutrients..."

137: "...There is a positive linear trend between both trans and saturated fatty acid intake and LDL cholesterol levels, and thus increased risk of CHD [coronary heart disease]..."

Cholesterol intake over 100 mg/day, added fats and oils beyond naturally occurring in vegetables, fruit, and grain; except nuts, seeds, olives, avocados, and soybeans are too high in oil - raising the fat calorie percentage above 10% - and with sugar, refined grain, and excessive salt (sodium beyond 1500 mg/day) - comprise specified junk food (SJF) - in agreement with Pritikin 1990, 1979.

Unrefined whole food (Malik 2007, Slavin 2003) less than 10% calories in fat, cholesterol intake under 100 mg/day - supports total blood cholesterol under 160 ng/dl - nearly impossible to develop atherosclerosis (Ornish 1998, Pritikin 1990, 1979).

Better 80-8-12 carbohydrate, fat, protein % of calories: fine capillary delivery is restored in 72 hours (Swank 1961); arterial plaque is cleared in 1-2 years (Ornish 1998). And work towards a minimum 6 miles a day (2 hours) walking and running, referred to as weight bearing exercises for good health, including strong joints and bones.

MERCK 1999; 1655-56: "...The earliest detectable lesion of atherosclerosis is the fatty streak (consisting of lipid-laden foam cells, which are macrophages that have migrated as monocytes from the circulation into the subendothelial layer of the intima), which later evolves into the fibrous plaque (consisting of intimal smooth muscle cells surrounded by connective tissue and intracellular and extracellular lipids)...

...the atherosclerotic plaque may grow slowly and over several decades may produce a severe stenosis or may progress to total artery occlusion. With time the plaque becomes calcified. Some plaques are stable, but others, especially those rich in lipids and inflammatory cells (eg macrophages) and covered by a thin fibrous cap, may undergo spontaneous fissure or rupture, exposing the plaque contents to flowing blood. These plaques are deemed to be unstable or vulnerable and are more closely associated to the onset of an acute ischemic event. The ruptured plaque stimulates thrombosis; the thrombi may embolize, rapidly occlude the lumen to percipitate a heart attack or acute ischemic syndrome (transient ischemic attack [TIA] or ischemic stroke), or gradually become incorporated into the plaque, contributing to the stepwise growth..."

Consistent with Merck 1999; Pritikin 1990 summarized atherosclerosis resulting from SJF: at birth arteries have no plaque, age 10 fatty streaks, 20 fibrous plaque, 30 a complicated lesion, 40 lesion calcified, 50 and beyond narrow arteries, degenerative features, critical stage - possible myocardial infarction (heart attack), stroke, claudication, gangrene , aneurism, senility, and other difficulties.

Along with minerals important to bone health (30,31,33,34), brown rice and brassica vegetables contain phytoestrogens including lignans found to decrease breast cancer risk (Buck 2010); whereas estrogen hormone replacement therapy increases endometrial and breast cancer risk (Merck 1999).

American Cancer Society 2008: "... Most studies suggest that long term use (5 years or more) of hormone replacement therapy (HRT) after menopause increases the risk of breast cancer, and recent studies suggest that risks from taking HRT exceed benefits..."

MERCK 1999; 1943: "...there is evidence relating estrogen to breast cancer...in women who have a uterus, unopposed estrogen therapy increases the risk of developing endometrial cancer..."