Dairy & Legumes. This information is for educational purposes only. This information should not be taken as a substitute for qualified medical advice. And the winner is…. Did you Make Last Week’s Recipe of the Week? Taco Salad How did you do this week? What went well?
Dairy & Legumes This information is for educational purposes only. This information should not be taken as a substitute for qualified medical advice.
And the winner is… • Did you Make Last Week’s Recipe of the Week? • Taco Salad • How did you do this week? • What went well? • What do you need help with? • This week’s prize: Tea
Focus point of the week: obedience • Obedience to Jesus grants us access to the Father • We must obey and believe in Jesus as our Lord and Savior • And we must obey every day in everything He commands • Eating is no exception! • When we eat junk, we are disobedient! • When we disobey, we get farther from the Father!
Agenda for Tonight • Tonight • Dairy - Test yourself to see if you can tolerate dairy • Legumes – Not the best, but not the worst, use in moderation if at all • Coming Up: • Practical Tips Part 1 • Practical Tips Part 2 • Party • Skipping Healing from Autoimmune Disease okay?
Dairy – Lactose Intolerance • 60 – 75% of people worldwide are lactose intolerant • After age 4, we lose the ability to digest lactose • If you descended from a herding population, more likely to tolerate lactose • Symptoms: rumbling gut, explosive diarrhea, cramps, bloating
Dairy – Casein Intolerance • Casein is a protein similar in structure to gluten • May harm the gut lining in the way that gluten does – science not definitive here • If you have a leaky gut already, the casein proteins will leak through the gut and do damage
Dairy - Cancer • Some research shows dairy is related to cancer • Results from the betacellulin that activates our IGF receptors • But it appears that this only happens when betacellulin is separated from its natural fats • Lowfat and skim milk appear to be related to certain cancers (ovarian, prostate) • But whole milk does not, and even appears to be protective (colorectcal cancer) or neutral • CLA (conjugated linoleic acid) is found in full fat dairy and directly cancels out the effect o betacellulin on cancer cells • Grass fed milk contains 5x more CLA than conventional milk
Dairy – Insulin Response • 1 cup of milk contains 12-13 grams of carb, 8-9 g of protein, and 1-8 grams of fat, depending on fat content. • Insulin response to carbohydrate is mitigated by fat content • So low fat or skim milk are highly insulinogenic (read: spike your blood sugar then it plummets, leaving you hungry and craving) while full fat milk is much less so • If you are going to do dairy, do full fat
Dairy – A2 Issues • There are A1 cows and A2 cows • A1 cows produce milk that, upon digestion, produce a chemical called BCM7 that causes problems in some people • Joint pain, Digestive issues, Leaky gut, Nasal congestion • Most conventional milk is from A1 cows • A2 cows do not result in BCM7 • You can look for a label that would say it is from an A2 cow • I’ve never found A2 cow milk myself
Dairy – Other issues • Dairy is related to infant colic • Dairy at ages 1-2 yrs increases risk of Type 1 diabetes • Dairy is related to autoimmune diseases (MS, Crohn’s, ulcerative colitis, among others) • Large epidemiologic studies show dairy is related to acne • Dairy has been shown to promote heart disease from a variety of mechanisms other than fat content • High levels of estrogens in milk promote risk for breast, ovarian, prostate and testicular cancers
Dairy – Other issues • Dairy promotes insulin resistance in children, which promotes metabolic syndrome and obesity • 24 8-year-old boys given high milk diet for 1 week became insulin resistant. Normalized after milk was replaced with meat. • Meta analyses worldwide shown relation b/w dairy and Parkinson’s Disease • Recent studies show relation b/w dairy and asthma • High calcium content of milk impairs absorption of zinc, iron and magnesium
Dairy – It’s Your Decision • Go off dairy for 30 days and see what happens when you are off it and when you reintroduce it • Your personal experience of it is key • Does dairy seem to cause digestive upset (lactose) • Does dairy cause leaky gut or autoimmune symptoms? (casein) • Does dairy cause cravings and hunger (insulin response) • Does dairy cause nasal congestion or joint pain? (A1 cows) • Also decide for yourself if you are persuaded that it is related to cancer – jury is out on that one • It can be a good source of saturated fat – keeping you full and giving you energy
Dairy – Effects of Modern Processing • In the 1920s, fresh raw milk and milk products were the norm • 1920 – Pasteurization begun to combat TB, infant diarhea, and undulant fever caused by unsanitary farming and processing • Todays’ sterile farms and processing wouldn’t require it • Today cows are bred to produce 3x as much milk as normal • Cows given antibiotics and growth hormone and fed grains and raised in confinement • Conventional milk has • Reduced Vitamins A, B12, B6, C, D, and K • No beneficial enzymes • Reduced CLA
Dairy – Effects of Modern Processing • Pasteurization • Destroys beneficial enzymes that promote digestion • Reduces Vitamin content (A, B6, B12, C, D, K) • Kills beneficial bacteria that promote immune function • Is thought to be related to allergies, tooth decay, colic, growth problems in children, arthritis, other autoimmune diseases, heart disease, and cancer • Unnecessary now for grass-fed cows because of sanitary conditions
Dairy – Effects of Modern Processing • Homogenization • Breaks down fat globules so that it does not rise to the top • Because consumers think that separated milk is “icky” • Linked to heart disease
Dairy – Effects of Modern Processing • Reduced Fat • The fat contains the healthy saturated fats that promote satiety and reduce insulin response • The fat contains the Vitamins A and D needed to absorb calcium • The fat contains the CLA, which fights cancer cells
Dairy – Best Sources • Raw, fermented, full-fat dairy • Uncultured butter, yogurt, kefir, cheese • Fermentation reduces/eliminates lactose and may affect casein • Raw, high-fat dairy • Raw butter and raw cream and ghee • Very little to no lactose or casein • Raw whole milk • Occasional indulgence • Organic, hormone- and antibiotic-free full fat dairy • Heavy cream, half and half, pastured butter
Dairy Do you suspect that you are dairy-intolerant? Are you willing to go for one month without dairy to see what happens? What changes will you make in what kinds of dairy you consume?
Legumes Not the best, and not the worst.
Legumes • What are legumes? • Any kind of bean, including green beans, Lentils, Peas, Cashews and peanuts, Carob, Soy • Not the worst thing you could eat • Not the best thing either • Okay to use legumes sometimes for flavor, enjoyment, side dish, ingredient in a main dish • Go ahead and enjoy green beans and peas • But don’t make them the basis of a meal
Legumes • They do offer minerals like potassium and magnesium • They offer moderate protein • Usually about 4-9 grams of protein per ½ cup • Compared to 28 g in ½ cup cottage cheese • Compared to 50 g in 6 ounces of meat
Legumes • They are often high carb • 3 g carb in ½ cup green beans • 7 g carb in ½ cup peas • 13 g carb in ½ cup black beans • 18 g carb in ½ cup navy beans • They are high in insoluble fiber • Reduces the insulin impact of the beans – won’t spike blood sugar as much • Net carb effect is reduced
Legumes • Legumes are high in lectins • Lectins damage the gut (just like wheat), leading to autoimmune diseases like IBS, Crohn’s, colitis, thyroiditis, fibromyalgia, chronic fatigue syndrome, arthritis, MS • Lectins reduce absorption of vitamins and minerals via their effect on a damaged gut • Lectins alter gut flora • Bioavailability of vitamins and minerals is reduced by problems we have digesting legumes • Flatulence is an indication that you are not absorbing it • Properly soaking and cooking legumes can minimize this effect
Legumes • Moderate protein, some minerals, add flavor and texture • Higher carb • Lectins can damage gut • Can limit nutrient absorption • Not the best thing you can eat, but not the worst • Test yourself and see • If you have an autoimmune disease or a leaky gut, steer clear
Action Plan – Week 8 • Action Item: Continue eating Fit4God! • NO: gluten grains, industrial oils, sugar (limit to 3.5 tsp/day) • Action Item: Do a dairy challenge if you suspect it might be a problem for you • Recipe of the Week: Weekend Pot Roast • Focus Point: Obedience is a requirement of faith!!! • Next Time: Practical Tips Part 1