diet Protein vs Carbs etc…
High Protein Diets: Separating Fact From Fiction
By Stephen Byrnes, PhD, RNCP
Clinically, I have used low-carbohydrate, high fat and
protein diets to very good effect, especially with
those conditions that are worsened by excessive
carbohydrate intake, e.g., diabetes, chronic fatigue,
fibromyalgia, and heart disease. When properly
practiced, low-carb diets are not harmful.
Some experts believe that excessive protein
consumption, particularly animal protein, can result
in heart disease, stroke, osteoporosis, cancer and
kidney stones.
It is excessive carbohydrate intake, not protein or
animal protein intake, that can result in heart
disease and cancer (1).
Readers should note that the type of diet vegetarian
expert advocate are high carbohydrate one because that
is exactly what diets that are low in protein and fat
are. Furthermore, the idea that animal products,
specifically protein, cholesterol, and saturated fatty
acids, somehow factor in causing atherosclerosis,
stroke, and/or heart disease is a popular idea that is
not supported by available data, including the field
of lipid biochemistry (2).
The claim that animal protein intake causes calcium
loss from the bones is another popular nutritional
myth that has no backing in nutritional science. The
studies that supposedly showed protein to cause
calcium loss in the urine were NOT done with real,
whole foods, but with isolated amino acids and
fractionated protein powders (3).
When studies were done with people eating meat with
its fat, NO calcium loss was detected in the urine,
even over a long period of time (3). Other studies
have confirmed that meat eating does not affect
calcium balance (4) and that protein promotes stronger
bones (5). Furthermore, the saturated fats that many
experts believe are so evil are actually required for
proper calcium deposition in the bones (6).
The reason why the amino acids and fat-free protein
powders caused calcium loss while the meat/fat did not
is because protein, calcium, and minerals, require the
fat-soluble vitamins A and D for their assimilation
and utilization by the body. When protein is consumed
without these factors, it upsets the normal
biochemistry of the body and mineral loss results (7).
True vitamin A and full-complex vitamin D are only
found in animal fats.
If the protein-causes-osteoporosis theory teaches us
anything, it is to avoid fractionated foods (like soy
protein isolate, something most vegetarians would no
doubt encourage readers to consume) and isolated amino
acids, and to eat meat with its fat.
New evidence shows that women who ate lots of meat had
fewer hip fractures compared to those who avoided it
(8) and that vegan diets place women at a greater risk
for osteoporosis (9).
The claim that protein intake leads to kidney stones
is another popular myth that is not supported by the
facts. Although protein restricted diets are helpful
for people who have kidney disease, eating meat does
not cause kidney problems (10). Furthermore, the
fat-soluble vitamins and saturated fatty acids found
in animal foods are pivotal for properly functioning
kidneys (11).
Many experts attempt to explain how meat supposedly
"acidifies" the blood, leading to greater mineral loss
in the urine is also incorrect. Theoretically, the
sulfur and phosphorus in meat can form an acid when
placed in water, but that does not mean that is what
happens in the body.
Actually, meat provides complete proteins and vitamin
D (if the fat or skin is eaten), both of which are
needed to maintain proper acid-alkaline balance in the
body. Furthermore, in a diet that includes enough
magnesium and vitamin B6 and restricts simple sugars,
one has little to fear from kidney stones (12).
Animal foods like beef, poultry, and lamb are good
sources of both nutrients as any food and nutrient
content table will show. It also goes without saying
that high protein/fat and low-carbohydrate diets are
devoid of sugar.
Some believe that the weight loss on high-protein
diets is mostly from water loss is strange given that
low-carb proponents like Robert Atkins, MD, tell their
devotees to drink lots of water while on the diet.
Initially, there is a water loss (as with any diet),
but the high water intake afterwards would certainly
offset any more drastic "water losses."
Others believe that weight loss occurs on high
protein/fat diets because the person eats less food
because he or she gets fuller faster on fat. Given
that fat has more than twice as many calories than
either protein or carbohydrate, this explanation is
far from satisfactory.
In other words, you may not eat as many carbohydrates
as you did before you went on the high protein diet,
but because you’re ingesting more fat, which has over
twice as many calories as carbohydrate, your actual
caloric intake is likely to stay the same or be higher
than it was before.
Some claim that plant-based proteins like those found
in soy, lower LDL cholesterol and raises HDL (good)
cholesterol. This prevents the build up of arterial
plaque which leads to atherosclerosis and heart
disease, thus reducing the risk of heart attack and
stroke.
This is yet another nutritional fantasy that although
popular, is not true. The HDL/LDL theory has been
thoroughly debunked by a number of prominent
researchers (13) and LDL serves many useful functions
in the body — there is nothing "bad" about it (14).
Cholesterol is actually used by the body as an
antioxidant (15); vegetarian diets do not protect
against atherosclerosis or heart disease (16); and
female vegans have higher rates of death from heart
disease than female meat eaters (17).
Others contend that vegetable-protein diets enhance
calcium retention in the body. This is simply wrong as
"vegetable proteins" do not contain the fat-soluble
vitamins A and D which are needed to assimilate
calcium (and protein and other minerals). Furthermore,
numerous plant compounds like oxalates and phytates
inhibit calcium absorption.
Unfermented soy products, in particular, are noted for
their high phytic acid content and phytates block
mineral absorption (18).
Many experts advise us to replace vegetable protein
for animal protein and unsaturated fats "like olive
and canola oils" for saturated fats, is dubious at
best and dangerous at worst. A number of recent and
prior studies catalog the veritable witches brew of
toxins found in processed soy products (19) and canola
oil has caused vitamin E deficiencies in lab animals
(20).
Canola oil is also quite susceptible to rancidity due
to its high level of alpha-linolenic acid; in the
deodorization process used with canola oil, harmful
trans-fatty acids are created (21).
Lastly, studies have not born out the claims that
vegetarians have lower cancer rates than the general
population. A large study on vegetarian California 7th
Day Adventists showed that, while the Adventists had
slightly lower rates for some cancers, their rates of
malignant melanoma; Hodgkin’s disease; and uterine,
prostate, endometrial, cervical, ovarian, and brain
cancers were higher than the general population, some
quite significantly. In the paper, the authors wrote
that,
Meat consumption, however, was not associated with a
higher cancer risk.
And that,
No significant association between breast cancer and a
high consumption of animal fats or animal products in
general was noted. (22)
Indeed, Dr. Emmanuel Cheraskin’s survey of 1040
dentists and their wives showed that those with the
fewest health problems as measured by the Cornell
Medical Index had the MOST protein in their diets
(23).
The facts are that high-protein diets, when consumed
in balance with enough water, fat and fat-soluble
vitamins, and nutritional factors from non-starchy
vegetables, ARE healthy.
They are not guilty of the things many health experts
blame on them. Minimally processed animal foods like
beef and lamb are healthy foods that are rich in a
number of nutrients that protect and enhance several
body systems: taurine; carnitine; creatine;
glutathione; vitamins A; D; several of the B-complex,
including B6 and B12; minerals like chromium,
magnesium, sulfur, iron, zinc, and phosphorus;
complete proteins; and coenzyme Q10, needed for a
healthy heart.
If readers want to get an accurate assessment of
lower-carbohydrate diets, they should check out
reliable books on the subject. (24)
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DR. MERCOLA’S COMMENT:
Dr. Byrne has done an excellent job debating and
referencing some of the common myths that many have
regarding the belief that meat is evil and should be
avoided by all.
As he references, and the links below expand on, there
are plenty of scientific studies published in
reputable journals that debunk the vegetarian myth.
This is not to say that the root word of vegetarian is
not profoundly helpful. I firmly believe we each need
to consume one pound of fresh, raw, uncooked
vegetables a day for every 50 pounds of body weight.
Ideally they should be juiced.
Please note that I have recently expanded my juicing
recommendations to include red seeded grapes and
cranberries. The grape seeds have very powerful
antioxidants and phytochemicals (proanthocyanidins)
that have many beneficial effects on health. You don’t
have to buy grape seed extract as a supplement you can
juice your own grapes.
I would not juice many grapes, only a handful or so,
and certainly far less if you struggle with high
insulin levels, but they really radically improve the
palatability of the juice.
The other concern of course is the meat itself.
Vegetarians are absolutely correct when they assert
that there are many problems with meat. But those
problems are mostly related to the way they are raised
and processed commercially.
The main issue is the food they are feed. Cattle were
never designed to eat grains, they should be eating
grass.
The hormones, antibiotics and pesticides in most
commercial meat are not beneficial for one’s health
and one should seek clean sources of meat.
But it is my belief that if you are relatively
healthy, your body can process these toxins out of
your system and benefit from the micro and
macronutrients in meat that are just not available in
the plant kingdom.
Related Articles:
The Myths of Vegetarianism
Is Being a Vegetarian Part of Living Healthy and
Longer?
Vegetarian Diet Can Cause Repeat Miscarriages
Vegetarian Diet May Increase Alzheimers Risk
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