Red meat gives protection from heart disease

This post includes a summary of a study published in the European Journal of Clinical Nutrition 2005 Oct;59(10):1142-8 and a recipe for bottom round roast with cranberries.

Study title and authors:
A low-protein diet exacerbates postprandial chylomicron concentration in moderately dyslipidaemic subjects in comparison to a lean red meat protein-enriched diet.

Books:

Mamo JC, James AP, Soares MJ, Griffiths DG, Purcell K, Schwenke JL.

School of Public Health, Australian Technology Network Centre for Metabolic Fitness, Curtin University of Technology, Perth, Australia. j.Mamo@curtin.edu.au

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16015257

Participants in the study consumed either a diet low in protein (14, 53 and 30% of energy as protein, carbohydrate and fat, respectively) or high in protein (red meat) (25, 35 and 30% energy as protein, carbohydrate and fat) for a period of 6 weeks.

The study revealed that those on the low protein diet had increased (bad) chylomicrons in the bloodstream. Mamo concluded that the red meat helped to curtail the excess chylomicrons.

Elevated chylomicrons are associated with heart disease. See here.

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Recipe of the day

Bottom Round Roast With Cranberries

Ingredients:

1 tablespoon butter or extra virgin olive oil

Food Mall: Bottom Round Roast

3 pound bottom round roast

Salt and freshly ground black pepper

1/2 cup sherry vinegar or good wine vinegar

12 ounces fresh or frozen cranberries

1 orange

Cayenne

Directions:

Put the butter in a casserole or a skillet and turn the heat to medium-high. When the butter foam subsides, brown the meat on all sides — this will take about 15 minutes — seasoning it with salt and pepper as it browns.

When the meat is nicely browned, add the vinegar and cook for a minute, stirring. Add the cranberries and stir. Strip the zest from the orange (you can do it in broad strips, with a small knife or vegetable peeler) and add it to the skillet. Juice the orange and add the juice also, along with a pinch of cayenne. Turn the heat to low and cover; the mixture should bubble but not furiously.

Cook, turning the meat and stirring about every 30 minutes, for 2 hours or longer, or until the meat is tender. When the meat is done, taste and adjust the seasoning if necessary. Turn off the heat and let the roast rest for a few minutes, then carve and serve, with the sauce.

With Minimal effort: Faster Bottom Round Roast with Cranberries: Substitute a 2- to 3-pound piece of tenderloin (filet mignon) for the chuck or brisket and reduce the cooking time to about 1 hour, or until the internal temperature is 125 to 130 degrees (medium-rare); you can cook it longer than that if you like.

Bottom Round Roast



Sunflower oil and olive oil increase heart disease risk factors compared to butter

This post includes a synopsis of a study published in the Journal of Nutrition 2002 Dec;132(12):3642-9 and a recipe for lamb kebabs.

Study title and authors:
Butter differs from olive oil and sunflower oil in its effects on postprandial lipemia and triacylglycerol-rich lipoproteins after single mixed meals in healthy young men.

Books:

Mekki N, Charbonnier M, Borel P, Leonardi J, Juhel C, Portugal H, Lairon D.

Unité 476-Institut National de la Santé et de la Recherche Médicale, Human Nutrition and Lipids, National Institute of Health and Medical Research, Université de la Méditerranée, 13009 Marseille, France.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12468601

Mekki notes how excess triglyceride levels accumulated after meals are related to heart disease risk.

The goal of the study was to evaluate the effects of saturated fat (butter) , monounsaturated fat (olive oil) or (omega-6) polyunsaturated fat (sunflower oil) on post meal blood triglyceride and fat levels.

The study found that:
(a) The two unsaturated oils (olive oil and sunflower oil, found in many margarines), induced a higher post meal rise in (bad) triglyceride and (bad) chylomicron levels than the butter meal.
(b) Circulating chylomicrons were smaller after the butter meal than after the two vegetable oil meals. (So they can be eliminated more easily)

Mekki concluded that consumption of butter results in lower triglyceride and chylomicron levels in the circulation of young men than consumption of olive or sunflower oils.

High triglycerides and chylomicrons levels are implicated in heart disease. See here and here.

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Recipe of the day

Lamb Kebabs

Ingredients:

1 dried bay leaf

Food Mall: Lamb

1 inch piece ginger root chopped fine

1 inch cinamon stick

1 tsp coriander seeds

1 tsp fennel seeds

1 tsp chili powder

1 tsp garam masala

1 tsp lemon juice

1 tsp gound turmeric

1 tbsp oil

1.5 lbs lamb neck fillet

Instructions:

Using food processor, grind together first six ingredients (bay leaf through chili powder). Combine with garam masala, lemon juice turmeric and oil in a large bowl. Cut lamb into 1/4 inch slices. Add to spice mix and marinate room temp 1 hour or overnight in fridge. Spread out lamb on cookie sheet and cook in a 400F oven for 20 minutes. Serve with lemon wedges and fresh cilantro.

Lamb Kebab



Apo B48, chylomicron remnants and heart disease

This post includes a synopsis of a study published in the European Journal of Clinical Investigation 1999 Mar;29(3):204-9 and a recipe for beef and mushroom ragout.

Study title and authors:
Post-prandial chylomicron response may be predicted by a single measurement of plasma apolipoprotein B48 in the fasting state.
Smith D, Watts GF, Dane-Stewart C, Mamo JC.

Department of Medicine, University of Western Australia, Australia.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10202376                   Books:

The clearance from the bloodstream of chylomicron remnants was assessed in male subjects. Elevated levels of chylomicron remnants in the bloodstream are associated with heart disease.

The study found that in the fasting state apo B48 concentration is a marker of chylomicron remnants.

Low fat/high carbohydrate diets cause elevated levels of apo B48. See here.

More information on this subject: Books : Scientific Studies : Websites : Videos : Food Mall

Recipe of the day

Beef and Mushroom Ragout
                                                                                                                                   Food Mall: Steak
Ingredients:

500g shin beef or chuck steak

150g mushrooms, sliced

150g diced bacon
1 large onion, chopped
100ml beef stock
100ml red wine
2 or 3 sprigs thyme
1 tin chopped tomatoes
olive oil

Preparation method
1. Cut the meat into 2 -3 cm cubes.
2. Oil a frying pan and gently cook onions, mushrooms and chopped bacon until onions are soft. Place in slow cooker.
3. Add a little extra oil to the frying pan and brown the meat a few pieces at a time. Place in the slow cooker.
4. Deglaze the pan using the wine and pour into the pot, adding the tomatoes, thyme and stock.
5. Cook on low for 9 hours. Serve with rice and green salad.