The Nutrition Science thread

[ghosthop]

With how utterly awful the majority of people's diet and lifestyle are physicians have to alter their messaging away from what is ideal, to what is realistic and will effect the largest good. Telling people to not eat high cholesterol/sodium/fat foods is intended for bubba and betty who need to cut back on their 6night/week fast food diet. Getting into the nuanced weeds doesnt work when the majority are too dumb to know that maple syrup isnt fruit juice.

This shit truly isnt rocket science. If people simply followed the OG food pyramid (which is by no means perfect), our country would almost completely eliminate obesity. Just eat the food that appears on the fucking pyramid, in the quantities it says.

Attachment 469163

FYI, the new USDA guidelines use MyPlate instead of the pyramid.

https://www.dietaryguidelines.gov/

[californiagrown]

FYI, the new USDA guidelines use MyPlate instead of the pyramid.

https://www.dietaryguidelines.gov/

Im aware. Just pointing out that the if people simply followed the OG version that EVERYONE knows and has seen, our society would be 10x healthier. This isnt rocket science. And i think its counterproductive to say that a diet, which is objectively far healthier than what 90% of folks eat, is Wrong, or is Bad, or is Outdated, etc. It just muddies the waters and allows people the excuse of "healthy eating is so complicated because i just dont know whats good information".

[Dantheman]

But if we as a country could eat more whole foods than processed foods we’d solve a whole lotta problems

For most people most of the time, this is the answer. I actually think you can explain the obesity epidemic in just three steps:

1. Obesity rates track with total calorie consumption, with the average person consuming ~500 kcal/day more than they did circa 1980 (https://1.bp.blogspot.com/-dk9E5c-ks...00/sugar+1.jpg).
2. When given ad libitum access to highly-processed vs. minimally processed diets, people eating the highly processed diet consume ~500 kcal/day more than people eating a minimally processed diet (https://www.cell.com/cell-metabolism...19)30248-7.pdf this is an *extremely* high quality metabolic ward study).
3. Ultra/highly-processed foods now comprise 60% of calories consumed in the USA (https://bmjopen.bmj.com/content/6/3/e009892 in 2010, probably higher today).

Yes, people should exercise more and there's all manner of edge cases and exceptions that prove the rule, but those three get you at least 80% of the way there.

[Trackhead]

For most people most of the time, this is the answer. I actually think you can explain the obesity epidemic in just three steps:

1. Obesity rates track with total calorie consumption, with the average person consuming ~500 kcal/day more than they did circa 1980 (https://1.bp.blogspot.com/-dk9E5c-ks...00/sugar+1.jpg).
2. When given ad libitum access to highly-processed vs. minimally processed diets, people eating the highly processed diet consume ~500 kcal/day more than people eating a minimally processed diet (https://www.cell.com/cell-metabolism...19)30248-7.pdf this is an *extremely* high quality metabolic ward study).
3. Ultra/highly-processed foods now comprise 60% of calories consumed in the USA (https://bmjopen.bmj.com/content/6/3/e009892 in 2010, probably higher today).

Yes, people should exercise more and there's all manner of edge cases and exceptions that prove the rule, but those three get you at least 80% of the way there.

And, processed foods are easy to eat, require zero prep, and come out in fist fulls.......instant gratification of calorie dense garbage.

[oldnew_guy]

My neighbor came back from Europe and said something to the effect of "I can hardly even eat the food in the US after what I just experienced in Europe" referring to the quality of the meat fruit and vegetables.

[cinnepa]

I can say the same from being there as well....this country is evil....at least the FDA and big pharma.

[muted reborn]

Anyone doing biofluid exchanges with your offspring to stay young? Believe it or not, of all the people in the world, a tech CEO is trying it with his son, and his dad is also doing his grandson. Nice! Those guys are cool futurists IMO.




Also seeing when the younger rodents are literally stitched together to share a circulatory system with old rodents, a study says the elders do seem to have some improvements in cognition and circulation. Anyone stitch themselves to a teenager? Couldn't hurt to try, right?

[alias_rice]

Also seeing when the younger rodents are literally stitched together to share a circulatory system with old rodents, a study says the elders do seem to have some improvements in cognition and circulation. Anyone stitch themselves to a teenager? Couldn't hurt to try, right?

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[fool]

Nothing brand new but a few interesting tidbits from this article: Maybe Endurance Athletes Should Take Creatine After All
. The article is based on primarily on this review.

When the International Olympic Committee published a consensus statement on dietary supplements in 2018, it identified a grand total of four substances whose performance-boosting effects were backed by a reasonable body of evidence. Three of those substances are very familiar to endurance athletes: caffeine, nitrate (as found in beet juice), and baking soda (possibly along with beta alanine, which does roughly the same thing).

– There are plenty of fancy creatine variants on the market. None have been shown to outperform the cheapest and most basic version, creatine monohydrate.

– You can max out your creatine levels in a week by taking 20 grams per day, split into four daily doses, then switch to a maintenance load of 3 to 5 grams per day. You can also skip the loading phase and just stick to 3 to 5 grams, in which case it will take about four weeks to max out. This latter approach may be less likely to cause water-related weight gain.

– Once your creatine levels are high, if you stop supplementing they’ll take about a month to drift back down to baseline levels. You can cycle on and off creatine depending on your training or racing goals.

– Aim to take creatine close to your workout (e.g. right after), ideally with some carbohydrates.

– There’s some evidence that women have higher baseline creatine levels, and thus get less benefit from supplementation. More generally, as with everything in life, there’s plenty of individual variation, so the only way to know how you’ll respond is to try it.

[Kenny Satch]

"Kyle I believe in you" I like saying that to friends that love this episode.

[fool]

There appears to be a new interesting study on ability to process more than 20-25g of a protein at a time. Trailrunner has a breakdown but the main takeaway:

the researchers found that “the anabolic response to protein ingestion has no apparent upper limit in magnitude and duration in vivo in humans.” The 100-gram protein condition resulted in more amino acid availability and muscle protein synthesis, around 30% higher over 12 hours than the 25-gram test. The methodological key was a 12-hour sampling window that allowed researchers to see longer-term responses. While the anabolic responses were elevated in the first 4 hours (around 20%), the most significant elevation was in hours 4-12 (around 40%). As the authors said:

“These data support our hypothesis that even very large amounts of dietary protein are effectively utilized to support postprandial tissue anabolism but require a more prolonged period for complete protein digestion and amino acid absorption to become available for incorporation into tissues.”

[PeachesNCream]

There’s been some other studies over the last few years backing this up as well


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[ötzi]

It appears to say that if you eat more it's gonna take longer to digest it.

[Rideski]

Salmon skin yay or nay?
(Could have gone in whatcha cookin)

[mcski]

Salmon skin yay or nay?
(Could have gone in whatcha cookin)

If you wait long enough, it could go in Would you eat it?

[old goat]

Kennedy wanting to do away with the generally recognized as safe standard for food additives won't save as many lives as his vaccine positions will take but still a good thing in my book. Now how about all those untested and unregulated supplements Bobby?