Between Saturdays
This week: The truth behind the Carnivore Diet, how added sugar harms your heart, the hidden dangers of instant noodles, and how kefir can help with lactose intolerance.
This week, I dive into a mix of fascinating studies and health insights that challenge common dietary habits, shed light on emerging trends, and offer new perspectives on long-standing health concerns. From the evolving discussions around the Carnivore Diet and its potential benefits to the ever-growing concerns surrounding added sugar and its link to heart disease, I explore how these elements can shape our health in profound ways. Additionally, I take a closer look at the health risks associated with frequent instant noodle consumption, a common comfort food, and how kefir might hold the key to managing lactose intolerance for many. These topics not only highlight the importance of mindful eating but also provide actionable insights that can empower you to make healthier choices.
Caught My Eye…
The Carnivore Diet and Its Health Benefits: What’s the Truth?
A recent study, led by researchers from Harvard, examined the effects of the carnivore diet—an eating regimen that consists exclusively of animal-based foods such as meat, eggs, and dairy. The study, titled Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a 'Carnivore Diet', was published in Current Developments in Nutrition in 2021. The findings from this research were quite striking. Participants reported significant improvements in several health conditions, including 95% indicating better overall health, 89% noting increased energy levels, and 85% experiencing enhanced mental clarity. Additionally, many participants lost an average of 20 pounds without experiencing hunger or restricting their calorie intake.
The study also explored chronic conditions, specifically focusing on diabetes. Individuals with diabetes reported a reduction in body mass index (BMI), glycated hemoglobin (HbA1c), and even a decrease in the use of diabetes medication. However, there were notable limitations to the study. The reliance on self-reported data means that biases could have influenced the results, and the absence of a control group makes it difficult to confidently attribute the improvements solely to the carnivore diet. Moreover, the study had a relatively short duration, with the median adherence being 14 months, offering limited insights into the long-term effects or sustainability of the diet.
In terms of expert opinions, the diet has been a subject of both praise and caution. Some experts, including Harvard-trained psychiatrist Dr. Georgia Ede, have observed clinical benefits from the carnivore diet, particularly for individuals with food sensitivities or chronic conditions like irritable bowel syndrome (IBS). On the flip side, other health professionals, such as Dr. Walter Willett from Harvard T.H. Chan School of Public Health, have expressed concerns about potential long-term risks associated with the carnivore diet. These include possible nutrient deficiencies, such as a lack of fiber and essential vitamins, and the possibility of increased cholesterol levels, especially as a result of consuming large amounts of animal-based foods.
While the carnivore diet may offer short-term health benefits, its long-term effects remain unclear, and more research is needed to fully understand its impact on overall health, particularly with regard to heart health and longevity. For now, the diet’s allure lies in its simplicity, but its risks—especially for long-term adherence—are still up for debate.
The Role of Added Sugar in Heart Disease
A landmark study published in JAMA Internal Medicine uncovered a troubling connection between added sugar intake and heart disease. Researchers found that individuals who consumed 25% or more of their daily calories from added sugar were more than twice as likely to die from heart disease compared to those whose intake remained below 10%. This association was evident across various factors like body weight, age, and physical activity levels, highlighting just how pervasive the effects of sugar can be on cardiovascular health.
Further research into sugar’s role in heart disease has revealed that high sugar consumption leads to insulin resistance, elevated blood pressure, increased triglyceride levels, and inflammation—all key risk factors for cardiovascular disease. The concern is not just the quantity of sugar, but its specific impact on health at the molecular level.
While cholesterol has long been linked to heart disease, emerging studies now suggest that added sugars, especially those found in sugar-sweetened beverages, may pose an even greater risk. A study from the University of Oxford reported that for every 5% increase in daily caloric intake from free sugars, the risk of developing heart disease rose by 6%, and the risk of stroke increased by 10%. In contrast, recent analyses have questioned the direct correlation between dietary cholesterol and heart disease, with one study published in JACC: Advances showing no significant link between high LDL cholesterol levels and arterial plaque in individuals following ketogenic diets.
These findings have led health organizations, including the American Heart Association, to recommend limiting added sugar intake to no more than 6% of daily calories to mitigate the risk of heart disease. While cholesterol remains an important factor in cardiovascular health, reducing added sugar intake is becoming an increasingly important focus in dietary guidelines.
Health Risks Associated with Frequent Instant Noodle Consumption
A growing body of research suggests that frequent consumption of instant noodles may have serious health risks, particularly for women. A study published in The Journal of Nutrition found that women who ate instant noodles more than twice a week had a 68% higher risk of developing cardiometabolic syndrome, a group of conditions that includes high blood pressure, elevated blood sugar, and abnormal cholesterol levels—all major risk factors for heart disease and stroke. Interestingly, this association was not observed in men, possibly due to hormonal differences and metabolism.
Further research, including a study of Korean college students, revealed that those consuming instant noodles three or more times a week had a 2.6-fold higher risk of developing dyslipidemia, a condition characterized by unhealthy lipid levels in the blood, which is closely linked to cardiovascular diseases.
One of the main reasons for these health risks is the high sodium content of instant noodles. Excessive sodium intake is a well-known risk factor for high blood pressure, which in turn contributes to cardiovascular diseases. Additionally, the unhealthy fats used in the frying process of instant noodles—specifically trans fats—can raise bad cholesterol (LDL) levels and lower good cholesterol (HDL) levels, further contributing to cardiovascular diseases.
Moreover, instant noodles are notoriously low in essential nutrients such as vitamins, minerals, and fiber. Regular consumption can lead to nutrient deficiencies, affecting overall health and increasing the risk of chronic diseases like heart disease and diabetes.
While occasional consumption of instant noodles is unlikely to pose significant health risks, it’s advisable to limit intake to reduce potential adverse effects. A balanced diet, rich in whole foods like fruits, vegetables, whole grains, and lean proteins, can help support long-term health. For a healthier alternative, consider making homemade noodles using whole-grain flours and fresh ingredients to control sodium and fat content.
In conclusion, while instant noodles are convenient and tasty, their frequent consumption may contribute to an increased risk of heart disease, stroke, and diabetes—especially among women. Moderation is key, and a varied, nutrient-rich diet is essential to maintain optimal health.
Additional Insight: Interested in how instant noodles—specifically pregnancy cravings for them—can affect both your health and your baby’s well-being? For a deeper dive into why these cravings might be more harmful than you think, check out this post on the dangers of instant noodles. It sheds light on how comfort foods like instant noodles can harm not just your body, but also the health of your growing baby.
How Kefir Helps with Lactose Intolerance
Lactose intolerance is a common issue, but there may be a solution in the form of kefir, a fermented milk beverage packed with probiotics. A study published in the Journal of the American Dietetic Association found that adults with lactose maldigestion experienced significantly reduced symptoms—such as flatulence and bloating—after consuming kefir compared to milk. This study suggests that kefir may improve lactose digestion and tolerance, offering a potential strategy for those struggling with lactose intolerance.
Kefir's fermentation process reduces its lactose content, and the probiotics it contains help break down any remaining lactose in the digestive system. However, the effectiveness of kefir in alleviating lactose intolerance symptoms can vary from person to person. For some, kefir provides relief, but for others, it may not have the same effect. It's also important to gradually introduce kefir into the diet to monitor tolerance levels, especially for individuals with more severe lactose intolerance. Before making any significant dietary changes, it’s always a good idea to consult with a healthcare provider.
In summary, while kefir may not completely reverse lactose intolerance, it can be a helpful addition to the diet for many individuals looking to manage their symptoms.
Detailed Readings
Instant noodle consumption linked to heart risk in women
Kefir improves lactose digestion and tolerance in adults with lactose maldigestion
Eating too much added sugar increases the risk of dying with heart disease
