Study shows food preparation may play a bigger role in chronic disease than was previously thought

How your food is cooked may be as important to your health as the food itself. Researchers now know more about a new class of toxins that might soon become as important a risk factor for heart disease and metabolic disorders as trans fats.

This class of toxins, called advanced glycation end products (AGEs), are absorbed into the body through the consumption of grilled, fried, or broiled animal products, such as meats and cheeses. AGEs, which are also produced when food products are sterilized and pasteurized, have been linked to inflammation, insulin resistance, diabetes, vascular and kidney disease, and Alzheimer’s disease.

A new study at Mount Sinai School of Medicine reveals that AGE levels are elevated in the blood of healthy people, and even more so in older individuals than in younger people. Of particular interest was the finding that a major determinant of the blood levels of AGEs is the amount of AGEs in the diet, not dietary calories, sugar, or fat. The study, which was done in collaboration with, and supported by, the National Institute on Aging (NIA), is published in the April issue of the Journal of Gerontology: Medical Sciences.

"AGEs are quite deceptive, since they also give our food desirable tastes and smells," says Helen Vlassara, MD, senior study author, Director of the Division of Experimental Diabetes and Aging, and Professor of Medicine and Geriatrics at Mount Sinai School of Medicine. "So, consuming high amounts of grilled, broiled, or fried food means consuming significant amounts of AGEs, and AGEs in excess are toxic. People should be given information about their AGE intake and be advised to consider their intake in the same way they would think about their trans fats and salt intake. They should be warned about their AGE levels the way they are about their cholesterol levels or cigarette smoking."

Inflammation and oxidative stress are more common in older age, so the goal of the study was to assess whether AGEs played a significant role in age-related inflammation and oxidative stress by measuring AGE levels in both young and older individuals. The study involved 172 healthy men and women who were divided into two age groups—those between the ages of 18 and 45 and those between the ages of 60 and 80. Dr. Vlassara and her team also wanted to assess whether AGE levels correlated with dietary intake. To do this, her team recorded the patient’s body weight, body fat, three-day dietary information, and collected blood samples to measure biomarkers of inflammation, such as C-reactive protein (CRP). Blood samples were used to test for two common AGEs, called carboxymethyllysine (CML) and methylglyoxal (MG), which latch on to proteins and fats.

The blood tests showed that AGE levels were 35 percent higher in individuals age 65 and older compared with those younger than age 45. The study also showed that in all of the participants, the higher the consumption of foods rich in AGEs, the higher the blood levels of AGEs, and higher the levels of CRP and other markers of inflammation.

Much to the researchers’ surprise, the study also showed that AGE levels could be very high in young healthy people. In fact, high AGE levels found in some healthy adults in this study were on par with AGE levels observed in diabetic patients in their earlier studies. The fact that healthy adults had levels similar to those seen in diabetic patients may suggest that early and prolonged exposure to these substances in the diet could accelerate the onset of diseases. Dr. Vlassara notes that the availability and consumption of AGE-rich foods is high and correlates with rising rates of diabetes and heart disease.

"Excessive intake of fried, broiled, and grilled foods can overload the body’s natural capacity to remove AGEs," Dr. Vlassara notes, "so they accumulate in our tissues, and take over the body’s own built-in defenses, pushing them toward a state of inflammation. Over time, this can precipitate disease or early aging." Once AGEs enter the body, it becomes more difficult to get them out, especially as people age. Older people have a reduced capacity for removing AGEs from the body, the researchers explain, most likely because kidney function slows down as the body ages.

As Dr. Vlassara cautions, "although the accumulation of AGEs pose an immediate and significant health threat to the older adult population, they are also an invisible, lingering danger especially for younger people and this needs to be addressed. AGE levels should be shown on nutrition labels so everyone is aware of them when buying or preparing meals – and our studies explain why."

A Simple Solution: Steam, Boil, Stew Despite the ubiquity of AGEs, Dr. Vlassara and her team offer simple, safe, and economic solutions that echo the recommendations given concerning trans fats—watch what you eat. New methods of cooking to reduce AGE intake, particularly steaming, boiling or making stews, can make a difference. "Keeping the heat down and maintaining the water content in food reduces AGE levels," Dr. Vlassara says. A 50 percent reduction in AGE intake could have a significant and positive impact on overall health and may even help extend one’s lifespan, according to Dr. Vlassara. In other studies, the team has found that cutting AGE intake in half, but maintaining a diet comprised of the same calories and fat, increased the lifespan of animals when compared with animals fed their usual diet.

At the moment, changing one’s approaches to cooking is the only defense against excessive AGE consumption. There is no routine clinical test to inform individuals of their blood or dietary AGE levels nor established treatment to reduce high AGE blood levels. "The concept that food-related AGE intake is harmful is new to the general public," says Dr. Vlassara, "and scientists are now seeing how AGE intake fits with the current trends of disease epidemics. Hopefully, these wake-up signals, together with other gathering evidence at the cellular and molecular level, will accelerate our efforts to develop effective measures against excessive dietary AGEs. This issue, however, should be dealt with as an important health hazard now, rather than later."

About Microgreens - latimes.com

About Microgreens - latimes.com

Perfume the sweet poison

Sweet Poison:
The Dangers of Perfumes

The Health Risks of Twenty Most Common Chemicals Found in Thirty-One Fragrance Products.

Principal chemicals found in scented products are:

Acetone (in: cologne, dishwashing liquid and detergent, nail enamel remover) - On EPA, RCRA, CERCLA Hazardous Waste lists. “Inhalation can cause dryness of the mouth and throat; dizziness, nausea, incoordination, slurred speech, drowsiness, and, in severe exposures, coma.” “Acts primarily as a central nervous system (CNS) depressant.”

Benzaldehyde (in: perfume, cologne, hairspray, laundry bleach, deodorants, detergent, vaseline lotion, shaving cream, shampoo, bar soap, dishwasher detergent) - Narcotic. Sensitizer. “Local anesthetic, CNS depressant”... “irritation to the mouth, throat, eyes, skin, lungs, and GI tract, causing nausea and abdominal pain.” “May cause kidney damage.” “Do not use with contact lenses.”

Benzyl Acetate (in: perfume, cologne, shampoo, fabric softener, stickup air freshener, dishwashing liquid and detergent, soap, hairspray, bleach, after shave, deodorants) - Carcinogenic (linked to pancreatic cancer); “From vapors: irritating to eyes and respiratory passages, exciting cough.” “In mice: hyperanemia of the lungs.” “Can be absorbed through the skin causing systemic effects.” “Do not flush to sewer.”

Benzyl Alcohol (in: perfume, cologne, soap, shampoo, nail enamel remover, air freshener, laundry bleach and detergent, vaseline lotion, deodorants, fabric softener) - “irritating to the upper respiratory tract” ...”headache, nausea, vomiting, dizziness, drop in blood pressure, CNS depression, and death in severe cases due to respiratory failure.”

Camphor (in: perfume, shaving cream, nail enamel, fabric softener, dishwasher detergent, nail color, stickup air freshener) - “local irritant and CNS stimulant” ...”readily absorbed through body tissues” ...”irritation of eyes, nose and throat” ...”dizziness, confusion, nausea, twitching muscles and convulsions” “Avoid inhalation of vapors.”

Ethanol (in: perfume, hairspray, shampoo, fabric softener, dishwashing liquid and detergent, laundry detergent, shaving cream, soap, vaseline lotion, air fresheners, nail color and remover, paint and varnish remover) - On EPA Hazardous Waste list; symptoms: “...fatigue; irritating to eyes and upper respiratory tract even in low concentrations...” “Inhalation of ethanol vapors can have effects similar to those characteristic of ingestion. These include an initial stimulatory effect followed by drowsiness, impaired vision, ataxia, stupor...” Causes CNS disorder.

Ethyl Acetate (in: after shave, cologne, perfume, shampoo, nail color, nail enamel remover, fabric softener, dishwashing liquid) - Narcotic. On EPA Hazardous Waste list; “...irritating to the eyes and respiratory tract” ...”may cause headache and narcosis (stupor)” ...”defatting effect on skin and may cause drying and cracking” ...”may cause anemia with leukocytosis and damage to liver and kidneys” “Wash thoroughly after handling.”

Limonene (in: perfume, cologne, disinfectant spray, bar soap, shaving cream, deodorants, nail color and remover, fabric softener, dishwashing liquid, air fresheners, after shave, bleach, paint and varnish remover) - Carcinogenic. “Prevent its contact with skin or eyes because it is an irritant and sensitizer.” “Always wash thoroughly after using this material and before eating, drinking, ...applying cosmetics. Do not inhale limonene vapor.”

Linalool (in: perfume, cologne, bar soap, shampoo, hand lotion, nail enamel remover, hairspray, laundry detergent, dishwashing liquid, vaseline lotion, air fresheners, bleach powder, fabric softener, shaving cream, after shave, solid deodorant) - Narcotic. ...”respiratory disturbances” ... “Attracts bees.” “In animal tests: ataxic gait, reduced spontaneous motor activity and depression ... development of respiratory disturbances leading to death.” ...”depressed frog-heart activity.” Causes CNS disorder.

Methylene Chloride (in: shampoo, cologne, paint and varnish remover) - Banned by the FDA in 1988! No enforcement possible due to trade secret laws protecting chemical fragrance industry. On EPA, RCRA, CERCLA Hazardous Waste lists. “Carcinogenic” ...”Absorbed, stored in body fat, it metabolizes to carbon monoxide, reducing oxygen-carrying capacity of the blood.” “Headache, giddiness, stupor, irritability, fatigue, tingling in the limbs.” Causes CNS disorder.

a-Pinene (in: bar and liquid soap, cologne, perfume, shaving cream, deodorants, dishwashing liquid, air freshener) - Sensitizer (damaging to the immune system).

g-Terpinene (in: cologne, perfume, soap, shaving cream, deodorant, air freshener) - “Causes asthma and CNS disorders.”

a-Terpineol (in: perfume, cologne, laundry detergent, bleach powder, laundry bleach, fabric softener, stickup air freshener, vaseline lotion, cologne, soap, hairspray, after shave, roll-on deodorant) - ...”highly irritating to mucous membranes”... “Aspiration into the lungs can produce pneumonitis or even fatal edema.” Can also cause “excitement, ataxia (loss of muscular coordination), hypothermia, CNS and respiratory depression, and headache.” “Prevent repeated or prolonged skin contact.”

Relevant Facts:
95% of chemicals used in fragrances are synthetic compounds derived from petroleum. They include benzene derivatives, aldehydes and many other known toxics and sensitizers - capable of causing cancer, birth defects, central nervous system disorders and allergic reactions. Neurotoxins:
At Home and the Workplace, Report by the Committee on Science & Technology, U.S. House of Representatives, Sept. 16, 1986. (Report 99-827)

Central Nervous System disorders (brain and spine) include Multiple Sclerosis, Parkinson’s Disease, Alzheimer’s Disease, Sudden Infant Death Syndrome.

Chloroform was found in tests of fabric softeners: EPA’s 1991 study.

A room containing an air freshener had high levels of

p-dichlorobenzene (a carcinogen) and ethanol: EPA’s 1991 study.

An FDA analysis (1968-1972) of 138 compounds used in cosmetics that most frequently involved adverse reactions, identified five chemicals (alpha-terpineol, benzyl acetate, benzyl alcohol, limonene and linalool) that are among the 20 most commonly used in the 31 fragrance products tested by the EPA in 1991!

Thirty-three million Americans suffer from sinusitis (inflammation or infection of sinus passages).

Twelve million Americans have asthma. Asthma and asthma deaths have increased over 30% in the past 10 years.

Headaches cost $50 billion in lost productivity and medical expenses and 157 million lost work days in 1991.

“Focus on Fragrance and Health,” by Louise Kosta, The Human Ecologist, Fall 1992.

Reference: Lance Wallace, Environmental Protection Agency, Excerpts from “Health Hazard Information” References: Material Safety Data Sheets (MSDS)

The Value of Plant Protein

Plant sources of proteins deserve more attention and use from North Americans. Many plant foods- in proportion to the amount of energy they supply-provide not only much protein but also ample magnesium and fiber (especially soluble fiber), along with other benefits, such as vitamin E, iron, zinc, copper, and numerous phytochemicals. The plant proteins we eat also contain no cholesterol and little saturated fat, unless these are added during processing, eating fresh live food avoids that issue. Regular use of plant proteins makes a valuable addition to a diet because these supply a variety of other nutrients.

These are quotations from, Perspectives in Nutrition along with side notes from Chef D Rawk.

Does eating a high-protein diet harm you?

You may wonder about the potential harm of protein intakes greatly in excess of the RDA. If diets high in protein rely mostly on animal sources for protein, they may be simultaneously low in plant sources and therefore low in fiber, some vitamins (e.g., folate), some minerals (e.g., Magnesium), and phytochemicals. Additionally, high protein foods form animals are often rich in saturated fat and cholesterol and thus do not follow the recommendations of the Dietary Guidelines for Americans or the Food and Nutrition Board in terms of reducing the risk for cardiovascular disease.
Excessive intake of red meat, especially in processed forms, is linked to colon cancer. There are several possible explanations for this connection. The curing agents used to process meats such as hot dogs, ham, and salami may cause cancer. Substances that form during the cooking of red meat at high temperatures (heterocyclic amines) may also cause cancer. The excessive fat or low fiber contents of diets rich in red meat in general may also be a contributing factor. Because of these concerns, some nutrition experts suggest we focus more on poultry, fish, nuts, legumes, and seeds to meet protein needs. I suggest the nuts, seeds, legumes if you really need to, and getting amino acids directly from fresh fruits and vegetables, ready for your organs to convert them into the many different proteins that we have in every cell in our bodies.
Some researchers have expressed concern that a high protein intake may overburden the kidneys by forcing them to excrete the extra nitrogen as urea. Additionally, animal proteins may contribute to kidney stone formation in susceptible people. To prevent these problems, there is some support for not exceeding protein needs. For instance, for people in the early stages of kidney disease, low-protein diets somewhat slow the decline of kidney function. Because preserving kidney function is especially important for people with diabetes and early signs of kidney disease, these people are advised against consuming a high protein diet. For people without diabetes or kidney disease, the risk of suffering kidney failure is minimal.
Based on the typical foods we eat in North America, about %70 of protein comes from animal sources. The most nutrient-dense source of protein is water-packed tuna, which has %87 of it's energy as protein. Other good sources are meat,poultry, fish, milk, and some mil products, beans, nuts, and seeds. Worldwide, %35 of protein comes from animal sources. In Africa and East Asia, only about %20 of the protein eaten comes from animal sources.

Here's an interesting video. Let me know what you guys think.

David Wilcock, David Wolfe & Nick Good Interview from Michael Mackintosh on Vimeo.

This is interesting, definitely worth further investigation.

Fiber

Average fiber intakes in the United States fall woefully short of the current adequate intakes set for various ages and genders. In contrast vegans and vegetarians among us routinely consume this amount or more, and the fiber intake of Paleolithic man has been estimated at about three to four times the current recommendations.

Some research studies support that stool size is protective against colon cancer and that fiber may be helpful for digestive diseases such as Irritable bowel syndrome and diverticulosis. Many of the diseases of public health significance such as obesity, cardiovascular disease, type 2 diabetes, colon cancer, and constipation may be prevented or treated by increasing the amounts and varieties of fiber containing foods. Promotion of such a food plan across the lifespan by health-care professionals and subsequent implementation by our population should contribute to overall better health.
What better way to vary fiber intake than to make yourself a green smoothie everyday!

Special thanks to Perspectives in Nutrition for supplying some of this information.

Protein Metabolism

Protein Metabolism begins after proteins are degraded into amino acids. Why eat pure protein then? Why not just get your amino acids from fresh local produce? Save fuel in delivery costs, know where your food comes from, buy fresh and local if you can. Two great sources of inexpensive, delicious, fresh local greens and produce are Supercharge Foods and The South Madison Farmers Market. Supercharge foods will be offering their fresh greens all winter long.

Phytochemicals

Phytochemicals, just another reason to eat a raw food lifestyle. There are clinical trials going on right now and more to come. Read the wiki link to see what phytochemicals are, why we need them daily and where to get them. Also read how processing destroys them.

Chef D Rawk

What do these things have in common?

While reading Perspectives in Nutrition I realized that we ingest things that can react with each other if combined. Common things and found in many common products. Further reading on these 3 common food additives leads me to this question. If food product A contains ascorbic acid on it's own, and food product B contains either sodium or potassium benzoate, and neither contains EDTA, will this combination then as stated in the wiki links, produce benzene? Complex question I realize but this then leads to many other questions about common food additives and if we ingest them together will they react chemically?

Ascorbic Acid

EDTA

Sodium benzoate

Sugar The Bitter Truth