Harvard Expert: Lose The Cow’s Milk

Picture of pitcher of milk and a glass of milk

The Los Angeles Times recently published an article about how many mainstream experts, health advocacy groups and scientists are criticizing the USDA Dietary Guidelines. Surprisingly, these non-vegan mainstream experts had a big problem with the guidelines recommending that Americans drink even more cow’s milk:

DR. WALTER C. WILLETT
Chairman of the Department of Nutrition
Harvard School of Public Health (Boston)
Author, “Eat, Drink and Be Healthy”

Also, the recommendation for three servings of milk per day is not justified and is likely to cause harm to some people. The primary justification is bone health and reduction of fractures. However, prospective studies and randomized trials have consistently shown no relation between milk intake and risk of fractures. On the other hand, many studies have shown a relation between high milk intake and risk of fatal or metastatic prostate cancer, and this can be explained by the fact that milk intake increases blood levels of IGF-1, a growth-promoting hormone. The justification for drinking three glasses of milk per day on the basis of increasing potassium intake is also not valid as the extra calories, even with low-fat milk, would easily counterbalance the benefit of the extra potassium. Also, the recommendation for people of all ages to drink three servings of milk per day is very radical and would double dairy production if adopted; this would have huge environmental impacts that would need to be considered.

Full Article

Got Diabetes?


I originally wrote this book review about 3 years ago. Though published four years ago, this book has an Amazon.com sales rank of about 382 as of this writing. See the paragraph in bold for how feeding cows milk to children may predispose children toward developing Type 1 Diabetes.

I don’t have diabetes. I won this book as part of a package in a fund raising auction.

I found it to be very interesting.

One current theory for the genesis of food allergies is that “leaky guts”, porous intestines leak out proteins from our food before those proteins have been broken down into amino acids. These proteins then get out into the blood where the immune system is alerted to them, thus triggering an autoimmune response.

Infants, whose digestive systems are not fully matured, are predisposed to having leaky intestines. They are vulnerable to developing food allergies if they are fed highly allergenic foods too early ( dairy products, soy, wheat, citrus, meat etc ). The proteins leak into their blood stream and their immune systems are inadvertently trained to see these proteins as hazards.

Type 1 diabetes is believed to happen, in part, when the immune system mistakenly attacks and destroys the insulin producing cells of the pancreas ( pages 30 – 35 ). The book describes several studies of children predisposed to type 1 diabetes or children who were on their way to getting it. It turned out that these children’s immune systems were “on alert” to attacking proteins found in bovine milk. It has been discovered that portions of those bovine milk proteins were nearly biochemically identical to the children’s insulin producing cells.

Wow.

Dr. Barnard’s dietary program for type 2 diabetes has been tested in several studies in partnership with the National Institute Of Health. In a nutshell, he prescribes eating low fat ( only 20% of calories from fat, preferably 10% ), high fiber, low glycemic index valued, and vegan foods. That is, each bit of food that a recovering diabetic eats has all of these qualities.

The really interesting part is where the book explains why this works. Too much fat accumulating on the inside of cells causes the mitochondria in those cells to stop burning such fat, which leads to insulin resistance. Though a person’s pancreas might be kicking out enough insulin, the insulin no longer has any effect on the cells. The cells will not absorb glucose from the blood stream leading to toxic levels of sugar in the blood.

The diet described above has been proven to reduce the amount of fat within cells, restart the burning of this fat by the mitochonria, reverse insulin resistance, and lower blood sugar levels — without drugs.

Again, wow.

Weight control is an important part of treating diabetes and this book has a lot of interesting facts about losing weight from the studies of Dr. Barbara Rolls who wrote the book “Volumetrics”. Unlike the various quack popular diet book authors out there Dr. Rolls is a highly respected scientist who has been researching how to satisfy hunger with fewer calories.

One thing she learned is that for each 14 gram increase of fiber in a diet ( via food, not supplements ) people will eat until they are full, but they will feel full on 200 fewer calories.
200 fewer calories per day is enough to lose 20 pounds over the course of a year.

Her theory is that weight in the stomach triggers satiation.

Interestingly, her studies found that not any weight will set this response off. Having study participants drink a particular weight of water did nothing for triggering early satiation. However taking in the same weight composed of water and food ( stew ) did.

Dr. Rolls recommends eating foods that have natural “bulk” – a lot of water and a lot of fiber together naturally. To encourage weight loss she advises eating food that has the more weight per a particular amount of calories.

A neat trick offered by the book is to focus on eating foods that have an equal number of calories as grams of weight…or less.

Another simple weight loss trick offered by Dr. Barnard is to do a “quick fiber check” when your weight loss seems to be slowing down. He has a set value of points for servings of legumes, vegetables, fruit, and whole grains. You count the number of servings of each you have every day. If your points add up to less than 40 and you want more weight loss you eat more food from those groups of foods.

The book also gave a very clear introduction to the disease of diabetes in accessible, but not dumbed down language that I found fascinating.

Vinegar & Osteoporsis

What is the relationship between white vinegar and osteoporosis you might ask?

Well, a few weeks ago I read on a web board that not all calcium supplements are created equal. If the pills don’t break down, your body will not absorb the calcium.

The woman who wrote the post was being treated for osteoporosis. She was told that a cheap way to test a calcium supplement is to put the calcium pill into a glass of white vinegar for 20 minutes. White vinegar has a similar pH as the inside of a human stomach. If the pill is not at least partially dissolved, your supplement is likely to be ineffective.

I put my wonderful all natural calcium citrate ( reputed to be the most absorbable form of supplemental calcium ) pill, perfectly balanced with magnesium and vitamin D2 into a glass of white vinegar.

Twenty minutes later the pill was still intact. Ouch.

Believing what you read on the internet, especially web boards, is similar to believing what you read in those newspapers in the check out line at the super market.

Is this test really meaningful?

I asked the registered dietitians at the The Vegetarian Resource Group in Baltimore Maryland. They emailed me this response:

There is a group, the United States Pharmacopoeia (USP) which is an official public standards-setting authority for all prescription and over-the counter medicines. They have a standard test that measures how well calcium supplements dissolve. Scientists have compared the USP’s method to the method you describe using white vinegar and found that the results were comparable. In other words, if a calcium supplement doesn’t dissolve well in white vinegar, it raises a concern that the supplement won’t dissolve well in your stomach. Hope this helps.
Reed Mangels, PhD, RD
Nutrition Advisor, The Vegetarian Resource Group

That is the bad news.

The good news is that a quick web search shows that it is easy to buy calcium citrate powder. Pill crushers can also be bought in most drug stores for under $10, so you can make use out of any supplements you already have.

Update:
I got this response from Jack Norris, vegan RD:

http://jacknorrisrd.com/?p=1014