I just read this regarding gluten. Is it really backed up with scientific evidence? Or just relevant to people with celiac disease or wider gut / diet issues? 3 Ways To Reduce Leaky Gut And Leaky Brain: Avoid gluten in your diet. Gluten contains a protein called gliadin that stimulates zonulin, which in turn increases permeability (leakiness) of our gut and blood brain barrier.
– Peckish in Peckham
I’ll keep this one short.
There is no reason for a typical healthy person to avoid gluten.
Via 23andme I’ve recently learnt that I have 1 apoe4 gene. What are your thoughts on the diet suggestions on the apoe4.info site, basically a ketogenic type diet and fasting daily?
– Unsure in Shoreditch
Sorry, but I don’t want to get too close to this one because I’m not an expert on Alzheimer’s disease.
But if I found out that I had genetically-increased risk, I would, like you, be trying to figure out what I could do to mitigate that. I don’t think, though, that I would try something without any real track record. Even the website that you refer to is fairly circumspect in their discussion of the potential impact of a keto diet.
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In your book you mention that the brain only uses glucose. What are your thoughts on this statement: During metabolic stress, ketones serve as an alternative energy source to maintain normal brain cell metabolism. In fact, BHB (a major ketone) may be an even more efficient fuel than glucose, providing more energy per unit oxygen used.
– Canny in Canning Town
I agree with your statement completely. I don’t think it’s debatable.
When I wrote that the brain only uses glucose, I suppose I only meant that within the context of the two main energy sources for typical modern humans: glucose and fat. In fact, some cells in the brain do also use fat for energy. But overall, most of the brain’s energy typically comes from glucose.
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In your book, you seem to be against taking vitamins if you have a healthy diet. What do you think of Rhonda Patrick’s work and Dr. Bruce Ames’ Triage Theory. They both advocate taking vitamins.
– Wondering in Wandsworth
I’m not exactly sure what you mean by Rhonda Patrick’s work. Her old experimental work seems to be largely esoteric cell biology and now she seems to only write reviews.
In any event, I don’t want to get caught up in anything regarding the particulars of supplements. You can always find some theoretical arguments, or some animal studies, or some small human trials showing something if you want to.
But the bottom line is (to quote recent JAMA guidance for clinicians) that “most randomized clinical trials of vitamin and mineral supplements have not demonstrated clear benefits for primary or secondary prevention of chronic diseases not related to nutritional deficiency. Indeed, some trials suggest that micronutrient supplementation in amounts that exceed the recommended dietary allowance … may have harmful effects.”
I’m getting really confused by all this talk of “alkaline diet”, are there really health benefits are is this just another fad?
-Baffled in Battersea
Of course you’re confused! The entire business model of the nutritional-media-industrial complex relies on your confusion to sustain it. Since they have almost nothing of value to offer, keeping you confused is the only way to keep you clicking and spending.
What is your opinion on nootropic supplements, such as Alpha Brain? Studies have shown that it can significantly boost energy levels, mental speed, memory, creativity and focus. Do you think taking something like this could be risky? Is it worth it?
-Clouded in Clapham
I’ll keep this one short. I wouldn’t take any such supplements. The “studies” in support of the supplement that you’re asking about were funded by the company that sells the supplement. Studies like that should be immediately disregarded.
I’m not aware of any compelling evidence in favor of “cognitive enhancer” supplements. And that’s not because there is some vast conspiracy among the scientific community to keep potentially helpful things from the public. If these supplements worked, there would be proper studies supporting them.
What is your opinion on “healthy” meal replacement drinks such as Huel? It’s vegan, high in fibre and has a good balance of macro and micro nutrients. But it’s also a processed food. Can it play a role in a healthy diet?
-Curious in Coulsdon
I wouldn’t get too caught up in whether something is ‘processed’ or not.
(See previous reader question: Is processed vs. unprocessed really the right distinction?)
To answer your question, I think we need to start with a different one:
Why would you eat a meal replacement instead of ‘normal’ food?
Two related questions from different readers:
So processed foods with carbs like rice and pasta and bread are problematic. What about potatoes? They’re vegetables. Do potatoes have fiber?
– Puzzled in Plaistow
In your book you talk about “processed food” a lot, highlighting that processes which remove fiber or add sugar are particularly harmful. Unless we start eating only raw vegetables, isn’t almost everything we eat processed? Isn’t cooking a process? Boiled or roast carrots are sweeter than raw ones… and fried (caramelised?) onions are sweet while raw ones aren’t. Does cooking reduce fiber or chemically increase the fructose content in food?
– Unsure in Upney
These are good questions. The processed vs. unprocessed distinction is generally a good one, but it is oversimplified and indirect. (more…)
If I eat 21,000 calories a week evenly at 3,000 per day, would I weigh the same as if I alternated between good days (1,500 calories) and bad days (4,500 calories)?
– Wondering in Wimbledon
Hmm … This seems like an experiment that must have been done, but I can’t find evidence of it anywhere.
I’m guessing here, but I think that in this specific example you would be worse off on the alternating plan. Assuming you are an average-sized person, 4,500 calories is quite a lot and is likely to stress your metabolic pathways and lead to inflammation, while 1,500 calories probably isn’t few enough to elicit any of the benefits of intermittent fasting. (more…)
Hello, I have an overweight friend who follows a particular program where she drinks a shake for her meal. The shake she is drinking has about 70 different superfoods including goji berry, yacon root, chlorella, and so forth. I tried to read some references to understand the evidence for some superfoods, but it was a bit difficult to interpret. I would greatly appreciate if you could expand on this topic.
– Worried in Surrey
I think it’s helpful to start with the following two statements:
(1) If your diet is a reasonable mix of mostly unprocessed foods, the specifics of what you are eating do not matter.
(2) If your diet is not a reasonable mix of mostly unprocessed foods, you should change your diet.
Let’s consider superfoods in the context of each of these statements, starting with (1). (more…)