High fat diets boost calcium absorption

This study was published in the American Journal of Clinical Nutrition 2000 Aug;72(2):466-71

 

Study title and authors:

Factors associated with calcium absorption efficiency in pre- and perimenopausal women.

Wolf RL, Cauley JA, Baker CE, Ferrell RE, Charron M, Caggiula AW, Salamone LM, Heaney RP, Kuller LH.

Departments of Epidemiology, Education, and Genetics, University of Pittsburgh, USA. wolf@exchange.tc.columbia.edu

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10919942

 
Wolf notes that low calcium is linked to high blood pressure, colorectal cancer, bone loss and the risk of osteoporosis.

The purpose of this study was to examine factors that affect the efficiency of calcium absorption in women. The study included 142 healthy pre- and perimenopausal women, aged 46-54 years, (93.7% were premenopausal).

The study found:
(a) Women who consumed the most fat, absorbed calcium more efficiently than women who consumed the least fat.
(b) Women who consumed the least fibre, absorbed calcium more efficiently than women who consumed the most fibre.
(c) Women who consumed diets with the lowest ratio of fat to fibre had 19% lower calcium absorption values than did women who consumed diets with the highest ratio of fat relative to fibre.
(d) Women who had the highest vitamin D levels, absorbed calcium more efficiently than women with the lowest vitamin D levels. (Vitamin D is only found in food of animal origin such as lard, fish, butter and egg yolks).

The results of the study show that a high-fat diet helps women to efficiently absorb calcium.

Consumption of fibre-rich wheat bread results in iron deficiency

This study was published in the European Journal of Nutrition 2005 Sep;44(6):334-40

 

Study title and authors:

A decrease in iron status in young healthy women after long-term daily consumption of the recommended intake of fibre-rich wheat bread.

Bach Kristensen M, Tetens I, Alstrup Jørgensen AB, Dal Thomsen A, Milman N, Hels O, Sandström B, Hansen M.

The Dept. of Human Nutrition, The Royal Veterinary & Agricultural University, Rolighedsvej 30, 1958, Frederiksberg C, Denmark. mbk@kvl.dk

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/15349738

The objective of the study was to measure the effects of long-term consumption of the recommended intake of fibre-rich wheat bread on the iron status of young healthy women with adequate iron stores. The study lasted for four months and included 41 healthy women, average age 24.8 years, who were provided daily with 300 grams of fibre-rich wheat bread, prepared (i) with or (ii) without phytase (an enzyme that reduces the phytic acid content in food) as a supplement to their habitual diet.

After four months, the study found:
(a) Levels of ferritin were significantly reduced in all women by an average of 27%. (Low ferritin levels lead to anaemia).
(b) Levels of haemoglobin were significantly reduced in all women by an average of 1.5%. (When a person has a low haemoglobin level, they may feel weak,tired, dizzy or cold).

The study indicates that consumption of the recommended daily intake of fibre-rich wheat bread (with high or low phytic acid concentrations) results in an impairment of iron status in women with initially sufficient iron stores.

Fibre rich diet results in zinc, copper and magnesium deficiencies

This study was published in the Journal of the Trace Elements in Medicine and Biology 1996 Jun;10(2):68-76

Study title and authors:
Zinc, copper and magnesium absorption from a fibre-rich diet.

Knudsen E, Sandström B, Solgaard P.
Research Department of Human Nutrition, Royal Veterinary and Agricultural University, Frederiksberg, Denmark.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8829129?dopt=Abstract

This study investigated the effect of a high-fibre and high-phytate diet on levels of zinc, copper and magnesium. The study lasted for 21 days and included eight healthy subjects who were given a diet of conventional foods that included 1 mmol phytic acid, 29 g dietary fiber, 140 mumol zinc, 13 mumol copper, and 9 mmol magnesium per 2,415 calories.

The study found:
(a) The subjects levels of zinc decreased by 7 mumol.
(b) The subjects levels of copper decreased by 5 mumol.
(c) The subjects levels of magnesium decreased by 3 mmol.

The study reveals that a fibre-rich diet is associated with a net loss of the nutrients zinc, copper and magnesium.

Zinc bioavailability from beef is about fourfold greater than from a high-fiber breakfast cereal.

This study was published in the American Journal of Clinical Nutrition 1993 Dec;58(6):902-7

 

Study title and authors:

Measurement of zinc bioavailability from beef and a ready-to-eat high-fiber breakfast cereal in humans: application of a whole-gut lavage technique.

Zheng JJ, Mason JB, Rosenberg IH, Wood RJ.

Mineral Bioavailability Laboratory, US Department of Agriculture Human Nutrition Research Center on Aging, Tufts University, Boston, MA 02111.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8249876

This study compared the effects of beef and breakfast cereals on zinc absorption. The study included eight healthy adults who were given foods containing approximately 4 mg (61.2 mumol) zinc as either beef or a high-fiber, ready-to-eat breakfast cereal.

The study revealed that zinc absorption from the high-fiber breakfast cereal was 14.7%, whereas zinc absorption from beef was 55.1%.

The study demonstrates that zinc bioavailability from beef is about fourfold greater than from a high-fiber breakfast cereal.

High wheat fiber diets cause a deficiency in vitamin D

This post includes a synopsis of a study published in the British Journal of Nutrition (1983), 49: 213-216 and a recipe for custard with coconut milk.

Study title and authors:
Reduced plasma half-life of radio-labelled 25-hydroxyvitamin D3 in subjects receiving a high-fibre diet
A. J. Batchelor and Juliet E. Compston
Gastrointestinal Research Unit, The Rayne Institute, St Thomas' Hospital, London SE1 7EH

This study can be accessed at: http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=846684&fulltextType=RA&fileId=S0007114583000318
 

Books:

Cereal grains contain no detectable vitamin D and they may also cause a deficiency of this important vitamin by hindering its absorption.

 

This study investigated the effects of a high wheat fiber diet on vitamin D. Healthy volunteers were either (i) given sixty grams of wheat fiber daily in addition to their normal diet or (ii) told to consume their normal diet.
 
The study found that significantly more vitamin D was excreted (therefore less bioavaiability) on the wheat fiber diet compared to the normal diet.
 
Batchelor notes that the wheat fiber interfered with vitamin D absorption and that a high-fibre diet may explain the development of vitamin D deficiency in Asian immigrants with normal exposure to sunlight.
 
To conclude: High wheat fiber diets cause a deficiency in vitamin D.
 
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Recipe of the day

Custard with Coconut Milk

Ingredients:

Food Mall: Eggs

1 can coconut milk

6-7 egg yolks
1-2 tsp vanilla essence (to taste)

Directions:
1.Put the coconut milk into a small pan over a low heat with the vanilla essence and warm it until it is reasonably warm to the touch when you dip your (clean) finger in the pan and is steaming a little. Don’t let the milk boil (coconut milk can curdle very easily) and keep it moving so that it doesn’t stick, burn on the bottom or develop a skin.

2.Beat the egg yolks together in a bowl and, once the milk is warm, slowly pour the milk onto the yolks a little at a time, beating the yolks in with the milk all the time.

3.Once all the milk is mixed in with the egg and they are completely combined return the milk mixture back to the pan and place over a very low heat (I use the lowest heat setting I can get out of my smallest gas ring) and heat the mix stirring continuously.

4.It is important not to get impatient and turn the heat up at this point, instead letting it heat up slowly. Don’t let it reach simmering point as that will be too much heat and the texture will go grainy. This is where I did things differently. Coconut milk takes a lot longer to turn so in the end I stopped stirring and left it alone, stirring infrequently. After a while it got really thick but had some definite lumps, most of which I could beat out of it again.

5.Once the custard is at your preferred thickness remove it from the heat and serve. If it has got some big lumps in it then strain through a seive first.

Custard with Coconut Milk



Increased dietary fiber intake decreases the availability of nutrients for the body

This post includes a summary of a paper published in the American Journal of Clinical Nutrition January 1978 vol. 31 no. 1 142-159 and a recipe for smoky skirt steak.

Study title and author:
A review of research on effects of fiber intake on man
June L. Kelsay, Ph.D.
 
This paper can be accessed at: http://www.ajcn.org/content/31/1/142.full.pdf+html
 

Books:

Phytic acid is a naturally forming component found in plant fiber in a wide range of plant foods, including wheat bran, whole grain, and legumes. Nuts and seeds also contain phytic acid, but in smaller amounts compared to bran and grains.

 
In this review of the research on the effects of fiber intake on man Kelsay found:
(a) Some reports indicate that fiber in the diet may lower serum levels of calcium and iron
(b) Energy, fat, nitrogen, and mineral absorption appear to be decreased by increased fiber intake.

To conclude: Increased dietary fiber intake decreases the availability of nutrients for the body.

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Recipe of the day

Food Mall: Skirt Steak

Smoky Skirt Steak

Ingredients:

◦2 1/2 lbs. skirt or flank steak

◦4 T smoked paprika
◦1 t salt
◦1 t pepper

Method:
Rub the ingredients on both sides of the steak. Place on a preheated grill and let cook for about 12 minutes…that’ll get you a nice medium rare.

Smoky Skirt Steak



Cholesterol lowering diets and high fibre foods implicated in vitamin malabsorption

Published in the Int J Vitam Nutr Res. 2002 Jan;72(1):53-9.

Influence of lifestyle on vitamin bioavailability.
van den Berg H, van der Gaag M, Hendriks H.
Dept. of Nutritional Physiology, TNO Nutrition and Food Research Institute, P.O. Box 360, 3700 AJ, Zeist, The Netherlands. berg@vc.agro.nl

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11887754

Van den Berg found that fat-soluble vitamin absorption and vitamin bioavailability may be compromised by:
(a) cholesterol-lowering compounds (diets)
(b) unabsorbable fat substitutes
(c) certain vegetables (particularly raw)
(d) high fiber foods

AMAZON UK Fiber Menace
AMAZON USA Fiber Menace: The Truth About the Leading Role of Fiber in Diet Failure, Constipation, Hemorrhoids, Irritable Bowel Syndrome, Ulcerative Colitis, Crohn's Disease, and Colon Cancer

Iron deficiency attributed to inadequate intakes of flesh foods combined with high intakes of dietary fiber, phytate, and tannins that inhibit absorption of dietary iron

This post includes a summary of a paper published in the American Journal of Clinical Nutrition Vol 44, 643-652 and a recipe for veal, carrot and chestnut ragout.

Books:

Study title and authors:

Iron status of predominantly lacto-ovo vegetarian East Indian immigrants to Canada: a model approach
GS Bindra and RS Gibson

This paper can be accessed at: http://www.ajcn.org/cgi/content/abstract/44/5/643
 
In summary, the high prevalence of iron deficiency noted in this study was attributed to inadequate intakes of readily available dietary iron from flesh foods combined with high intakes of dietary fiber, phytate, and tannins that inhibit absorption of dietary iron.
 
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Recipe of the day

Veal, Carrot and Chestnut Ragout

Ingrediets:

Food Mall: Veal Stew Meat

18 fresh chestnuts
2 1/2 pounds veal stew meat, cut into 2x1-inch pieces

4 tablespoons olive oil
1 1/2 cups chopped onion
1 1/2 tablespoons chopped garlic
1 bay leaf
2 1/2 cups canned low-salt chicken broth
3/4 cup dry white wine
6 medium carrots, peeled, cut into 1-inch pieces
3 tablespoons chopped fresh sage

Instructions:
Preheat oven to 400 deg. F. Using small sharp knife, cut an X in each chestnut. Place in roasting pan. Bake until tender and shells loosen, about 35 minutes. Cool slightly. Remove hard shell and papery brown skin from each nut. Set nuts aside.

Pat veal pieces dry with paper towels. Sprinkle with pepper. Heat 2 tablespoons oil in heavy large pot over medium-high heat. Working in batches, add veal to pot and cook until brown on all sides, about 10 minutes. Using slotted spoon, transfer veal to large bowl.

Heat 2 tablespoons oil in same pot. Add onion, garlic and bay leaf. Reduce heat to medium; cover and cook until onion is tender, stirring occasionally, about 5 minutes. Stir in broth and wine. Add veal and any accumulated juices from bowl. Bring to boil. Reduce heat. Cover; simmer 45 minutes, stirring occasionally.

Add carrots to stew. Cover and cook until carrots are almost tender, about 25 minutes. Uncover and cook until meat is very tender and liquid is reduced to thin sauce consistency, about 25 minutes longer. Stir in nuts and sage. Simmer until nuts are heated through, about 3 minutes. Discard bay leaf. Transfer ragout to bowl.

Veal, Carrot and Chestnut Ragout

High fibre bread leads to deficiencies in calcium, magnesium, zinc and phosphorus

This post includes a summary of a study published in the Journal of Nutrition April 1, 1976 vol. 106 no. 4 493-503 and a recipe for oyster perloo.

Study title and authors:
Decreased Absorption of Calcium, Magnesium, Zinc and Phosphorus by Humans due to Increased Fiber and Phosphorus Consumption as Wheat Bread

John G. Reinhold, Bahram Faradji, Parichehr Abadi and Framarz Ismail-Beigi

Medical Research Unit, Institute of Nuclear Medicine, Nemazee Hospital, and the Departments of Biochemistry and Medicine, School of Medicine, Pahlavi University, Shiraz, Iran

This study can be accessed at: http://jn.nutrition.org/cgi/content/abstract/106/4/493
 
During a 20 day period of high fiber consumption in the form of bread made partly from wheaten wholemeal, two men developed negative balances of calcium, magnesium, zinc and phosphorus.

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Recipe of the day

Oyster Perloo

Ingredients:

Food Mall: Oysters

1 qt. oysters, drained

4 slices bacon
1 medium onion, chopped
2 ribs celery, chopped
1 small bell pepper, chopped
salt and pepper to taste

Instructions:
Fry bacon in heavy Dutch oven until crisp. Remove bacon. Saute' onions, celery and pepper in bacon grease until onions are translucent. Crumble bacon and return to pot. Add drained oysters and cook until they release juice, 1 to 2 minutes.

Oyster Perloo

Cereals may lead to severe malnutrition in infants

This post includes a summary of a paper published in the British Medical Journal 1978 April 1; 1(6116): 804–805 and a recipe for chicken satay.

Study title and author:
Exotic diets and the infant
D G Julian

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1603519/pdf/brmedj00119-0008.pdf

The author identifies the vegan diet is a strict vegetarian diet and therefore likely to be deficient in vitamins D and B12. A more dangerous diet, is the zen macrobiotic diet. Its adherents progress through ten stages of increasing dietary restriction until they are taking only cereals.

Severe nutritional deficiencies may result. A zen macrobiotic infant food called kokoh has been associated with severe malnutrition in infants.

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Recipe of the day

Chicken Satay

Serves 4

Ingredients:

1/2 tsp ground cumin

Food Mall: Chicken Breasts

1/4 tsp salt

3 tbs butter, divided
3 tbs lemon juice, divided
4 large boneless, chicken-breasts (about 1 1/2 bs)
1 medium-size onion
1/2 cup water
1/4 tsp garlic powder
1/3 cup almond butter

Instructions:
Combine cumin, salt, 2 tbs butter, 2 tbs lemon juice, add chicken and marinate 10 minutes. Broil chicken until tender, flipping when halfway done.

For the sauce:
Heat 1 tbs butter over medium heat and saute the onion until golden, stir in water, garlic powder, and 1 tbs lemon juice. Bring to a boil. Remove pan from heat and beat in almond butter until melted. Serve warm.

Chicken Satay



Vegan diet may lead to vitamin deficiencies

Books:

This post includes a summary of a paper published in Support Cancer Care 203 (11) 197-198 and a recipe for cilantro pork stir-fry.

Study title and author:
Dangerous Nutrition
W F Jungi

This paper can be accessed at: http://www.springerlink.com/content/952j5237nvvbprcy/

Jungi observes that a vegan diet with whole grain and high fibre from cereals, fruit and vegetables can be dangerous for cancer patients and may lead to vitamin deficiencies.

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Recipe of the day

Cilantro Pork Stir-Fry

Ingredients

•Fat for cooking;

•1 lb tender pork, thinly sliced;
•4 finally chopped garlic cloves;

Food Mall: Pork

•1 tbsp finely chopped ginger;

•1 cup coriander (cilantro) leaves, chopped;
•1/4 cup lard;
•2 onions, thinly sliced;
•1 red or green bell pepper, thinly sliced;
•1 tbsp lime juice;

Technique:
Mix the garlic, ginger, half the cilantro and lard in a bowl, add the pork and put in the refrigerator to marinate for an hour or two. Heat your wok and stir-fry the pork. Remove the pork, add more cooking fat and stir-fry the onions for about 3 minutes. Add the bell pepper and stir-fry for another 3 minutes, until soft. Return the pork to the wok with the lime juice and the other half cilantro leaves and cook for another minute while tossing to blend the flavors.

Pork Stir-Fry