OnCore Nutrition - Two Peas in a Podcast
Episode 7 - Alkaline diet, alcohol, eggs, bone broth
Episode Summary
This week we’ll get basic with the alkaline diet, do a secret taste test to help you pick you drink. We’ll put eggs back on your plate and answer your question about all those fancy bone broths.
Episode Notes
Alkaline diet
http://oncorenutrition.com/dont-be-basic/
Eggs and cholesterol
Let's take it back, what is cholesterol?
- Cholesterol is a fat-like substance that is produced by our bodies and also found in food.
- Our bodies need cholesterol to function properly. e.g, cholesterol is used to build cell walls and hormone production.
- About three quarters of cholesterol in the body is produced by your liver and the rest comes from the foods we consume.
- Cholesterol is carried in the blood by lipoprotein as Lauren discussed last week. The main types of lipoproteins are high-density lipoprotein (HDL) and low-density lipoprotein (LDL). Obviously we want more of the good stuff (HDL) and less of the bad stuff (LDL)
Where’s the research at?
- Research has shown that dietary cholesterol does not significantly impact cholesterol levels in your body.
- Data from population studies showed a limited association between dietary cholesterol and heart disease in the general population.
- Healthy foods that contain cholesterol (e.g. eggs, fish, shellfish, yoghurt) can be protective against heart disease and high cholesterol.
Eggs specifically?
- The cholesterol found in eggs has little effect on your blood cholesterol levels.
- Cholesterol levels influenced by saturated and trans fats.
- Choose healthy sides to accompany you eggs, e.g. a slice of wholegrain rather than white bread and limit your intake of bacon.
- If bacon is your side of choice to accompany your eggs, the bacon will likely have more of an impact on you blood cholesterol than the eggs! We encourage you to try some vegetable based sides, e.g. spinach, tomato, avocado, mushrooms or beans!
What is important to note is a small number of people are sensitive to eating dietary cholesterol that is naturally found in food. Therefore when they eat cholesterol rich foods, their LDL (not so good) cholesterol levels may increase.
Recommendation: 7 eggs per week.
Which foods will increase blood cholesterol?
The research suggests that processed foods which are high in saturated or trans fats will increase our blood cholesterol levels.
I was reading a large study in The American Journal of Clinical Nutrition, which followed over 300,000 people for 4–10 years. The subjects modified the type of fats consumed. Those who reduced their saturated fat intake by ~5% and selected polyunsaturated fats had lower rates of coronary illness or coronary related deaths.
Moral of the story: with a baseline healthy diet eggs are an excellent source of healthy fats and protein!
Pick your drink
G+T = up to 3 slices bread (short glass ~715kJ, 250ml tonic = 840kJ) = 14% daily energy needs.(7 = 100%)
Gin and soda = 1 slice bread (415kJ)
Cider = up to 4 slice bread
Cocktail - up to 5 slice bread
Dry wine, champagne, spirit = 1 slice bread
Beer = 2.5 slice bread
Better options
- Spirit + soda
- Champagne
- Dry wine
You know the drill
- Stay hydrated - 1 for 1
- Get a long glass if it’s soda, short glass if it’s soft drink
- Line your stomach → About 20 percent of the alcohol consumed is absorbed in the stomach, and about 80 percent is absorbed in the small intestine
Bone Broths
Bone broth? Do we need it?
- These days, bone broths are being hailed as a new curall regarding gut health, skin, immune system and joint relief.
- There are many testimonials to support this soups benefits— e.g. as wrinkle removers, gut bacteria boosters, bone builders and immune enhancers
- Unfortunately, the science doesn’t quite back it up!
- What is interesting is bone broth is something we have always had in my culture, my Omi makes the most delicious chicken soup and all these years we thought nothing of it (other than how delicious it was)!
What is bone broth?
- Usually made with chicken stock or beef stock, but can be made with pork and fish. The soup bases made by simmering the bones with added spices and vegetables, often for as long as two days.
- Bone broth is a fairly good source of protein and often contains ~ 6-12 grams a cup.
Where’s the evidence at?
Claims with some support:
Small studies which have found benefits on consuming chicken broth:
- Chicken soup & mucous secretion. There is research to suggest that consuming hot chicken soup can help to loosen and clear secretions - study from 1978 and we have spoken about this in previous prodcats.
- Chicken soup & inflammation. Laboratory studies that found chicken soup inhibits the activity of neutrophils (white blood cells). However, this evidence is not overly strong
Both small studies but some evidence nonetheless
Claims with no support:
- Bone broths & joint pain. Arthritis can occur as a result of collagen loss. Whilst bone broth contains collagen, dietary collagen isn't necessarily absorbed and directed straight into your joints.
- Bone broths & skin firming/elasticity. Claim also based on collagen, which forms a layer of tissue to support our skin. Just as dietary collagen isn't transported directly to the joints, it isn't taken necessarily directed to our skin either.
- Bone broths & digestion. Bone broths contain gelatin, which has claims to support and improve digestion. Again another claim with little evidence
- Bone broths & bones. Whilst the soup is made from bone, this doesn't mean it will build bone or strengthen the bones in our bodies. The animals bones in the soup release very little calcium into the broth, despite being simmered for many hours/days
Of note
- All bone broths are made differently - no consistency with products, therefore very difficult to test.
The bottomline: If you enjoy it, drink it or use it as a base for your soups, there is absolutely no harm. However it is not the cure-all it’s claimed to be! Save you $$ from the health food stores.
https://www.health.harvard.edu/healthy-eating/whats-the-scoop-on-bone-soup