Read Online Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life by Chris Kresser - Free Book Online
Authors: Chris Kresser
Tags: Health & Fitness / Diet & Nutrition / Diets, Health & Fitness / Diet & Nutrition / Weight Loss
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processed sauces and seasonings (which often have sugar, soy, gluten, or all of the above).
DOES RED MEAT CAUSE HEART DISEASE?
You might be surprised that red meat is included in the Eat Liberally category. After all, haven’t we been told for years that red meat contributes to heart disease? It’s true that some studies show an association between red-meat consumption and heart disease. Yet others—especially those that separate fresh-red-meat consumption from processed-meat consumption—have found none. A large review of studies covering more than 1.2 million participants found that consumption of fresh, unprocessed red meat was not associated with an increased risk of coronary heart disease (CHD), stroke, or diabetes. In addition, it’s hard to draw conclusions from observational studies on red meat and disease owing to something known as the healthy-user bias; that is, because red meat has been viewed as unhealthy for so long, those who consume more of it are also more likely to engage in other behaviors perceived (correctly, in these cases) as unhealthy, like smoking, eating processed and refined food, and not getting enough exercise.
If eating red meat causes heart disease, then we’d expect to see lower rates of heart disease in vegetarians and vegans. Again, early studies suggested this was true. But they suffered from the same healthy-user bias as the red-meat studies (meaning that since vegetarians tend to be more health conscious than the general population, their lower incidence of heart disease could be explained by other factors, such as their exercising more and smoking less). Newer, higher-quality studies that have controlled for these confounding factors haven’t found any difference in rates of heart disease between omnivores and vegetarians. For example, one study compared the risk of death from heart disease of people who shopped in health-food stores (both vegetarians and omnivores) to the risk of death from heart disease in people in the general population. They found that vegetarians and omnivores in the health-food-store group had a lower risk of death from heart disease than people in the general population, but there was no difference in risk between the health-food-store omnivores and the vegetarians.
So there’s no reason to feel guilty or frightened about digging into that juicy steak or beef stew!
HOW TO BE A FOOD DETECTIVE
Before you begin your Thirty-Day Reset, police your pantry and get rid of foods that are off-limits. Dairy, sugar, and fat lurk in many products, so read the ingredient labels; you won’t believe where culprits are hiding!
Where Dairy Hides: Anything containing casein, whey, malt, or an ingredient with the prefix
lacto-
is off-limits during the Reset, as are foods with the word
curd, pudding,
or
custard
on the packaging. Many artificial flavors and colorings also have dairy.
Where Sugar Hides: You expect to find sugar in cereal and drinks, but did you know it’s frequently in salad dressing, canned soup, peanut butter, beef jerky, and tomato sauce? In “healthy” granola bars and yogurt? Dried fruit may also contain added sugar.
Fat-free
is often code for “We snuck a lot of sugar into this so you won’t miss the fat.” You’ll also find sugar hidden inside other words commonly found on food labels: Watch out for fruit-juice concentrate, corn sweetener, malt syrup, maltodextrin, evaporated cane juice or syrup, and any words ending in
-ose,
such as
sucrose, dextrose, galactose,
and
maltose.
Sugar is sugar, no matter where it comes from or what form it takes.
Where Industrial Seed Oils Hide: Read the labels to make sure that your healthy nuts aren’t roasted in unhealthy fats. Also, if a product has been processed to be shelf stable, it probably has industrial seed oils and artificial trans fats (watch for the words
partially hydrogenated
)—another reason for you to avoid boxes and bags, especially during the Reset phase.
CAVEATS AND TWEAKS FOR
DOES RED MEAT CAUSE HEART DISEASE?
You might be surprised that red meat is included in the Eat Liberally category. After all, haven’t we been told for years that red meat contributes to heart disease? It’s true that some studies show an association between red-meat consumption and heart disease. Yet others—especially those that separate fresh-red-meat consumption from processed-meat consumption—have found none. A large review of studies covering more than 1.2 million participants found that consumption of fresh, unprocessed red meat was not associated with an increased risk of coronary heart disease (CHD), stroke, or diabetes. In addition, it’s hard to draw conclusions from observational studies on red meat and disease owing to something known as the healthy-user bias; that is, because red meat has been viewed as unhealthy for so long, those who consume more of it are also more likely to engage in other behaviors perceived (correctly, in these cases) as unhealthy, like smoking, eating processed and refined food, and not getting enough exercise.
If eating red meat causes heart disease, then we’d expect to see lower rates of heart disease in vegetarians and vegans. Again, early studies suggested this was true. But they suffered from the same healthy-user bias as the red-meat studies (meaning that since vegetarians tend to be more health conscious than the general population, their lower incidence of heart disease could be explained by other factors, such as their exercising more and smoking less). Newer, higher-quality studies that have controlled for these confounding factors haven’t found any difference in rates of heart disease between omnivores and vegetarians. For example, one study compared the risk of death from heart disease of people who shopped in health-food stores (both vegetarians and omnivores) to the risk of death from heart disease in people in the general population. They found that vegetarians and omnivores in the health-food-store group had a lower risk of death from heart disease than people in the general population, but there was no difference in risk between the health-food-store omnivores and the vegetarians.
So there’s no reason to feel guilty or frightened about digging into that juicy steak or beef stew!
HOW TO BE A FOOD DETECTIVE
Before you begin your Thirty-Day Reset, police your pantry and get rid of foods that are off-limits. Dairy, sugar, and fat lurk in many products, so read the ingredient labels; you won’t believe where culprits are hiding!
Where Dairy Hides: Anything containing casein, whey, malt, or an ingredient with the prefix
lacto-
is off-limits during the Reset, as are foods with the word
curd, pudding,
or
custard
on the packaging. Many artificial flavors and colorings also have dairy.
Where Sugar Hides: You expect to find sugar in cereal and drinks, but did you know it’s frequently in salad dressing, canned soup, peanut butter, beef jerky, and tomato sauce? In “healthy” granola bars and yogurt? Dried fruit may also contain added sugar.
Fat-free
is often code for “We snuck a lot of sugar into this so you won’t miss the fat.” You’ll also find sugar hidden inside other words commonly found on food labels: Watch out for fruit-juice concentrate, corn sweetener, malt syrup, maltodextrin, evaporated cane juice or syrup, and any words ending in
-ose,
such as
sucrose, dextrose, galactose,
and
maltose.
Sugar is sugar, no matter where it comes from or what form it takes.
Where Industrial Seed Oils Hide: Read the labels to make sure that your healthy nuts aren’t roasted in unhealthy fats. Also, if a product has been processed to be shelf stable, it probably has industrial seed oils and artificial trans fats (watch for the words
partially hydrogenated
)—another reason for you to avoid boxes and bags, especially during the Reset phase.
CAVEATS AND TWEAKS FOR
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