“Climate change is a hoax — and so is coronavirus.” “Vaccines are bad for you.” These days, many of our fellow citizens reject scientific expertise and prefer ideology to facts. They are not merely uninformed — they are misinformed. They cite cherry-picked evidence, rely on fake experts, and believe conspiracy theories. How can we convince such people otherwise? How can we get them to change their minds and accept the facts when they don’t believe in facts? In this conversation based on his new book, Lee McIntyre shows that anyone can fight back against science deniers, and argues that it’s important to do so.
Friday, August 27, 2021
Tuesday, August 24, 2021
The Worst Snacking Habits For Your Waistline, According To The Experts
by Sarah Crow, for the “Eat This, Not That” e-zine
Whether you find yourself mindlessly munching while you drive or always grab something from the fridge before bed, we all have a few less than stellar snacking habits in our regular routine. However, not all snacking habits are created equal when it comes to your health and weight. With the help of registered dietitians, we've rounded up the worst snacking habits for your waistline that you need to break now.1). Eating high calorie, low volume foods: If that snack is small in size but high in calories, it's likely to cause you to pack on the pounds, experts say."Eating high-calorie foods with low volume is a bad snacking habit," says Alexandra Soare, RD, who also says this is a particularly problematic habit when those foods are high in sugar. "You will ingest a high number of calories all at once and you won’t feel satisfied. Pick high volume and low-calorie foods instead. You will feel full, and for longer."
2). Snacking primarily on carbs: While many traditional snack foods are carb-heavy, if you're not pairing those treats with protein, you can easily pack on the pounds—and fast. "Leaving protein out of snacks, and eating only refined carbohydrates, such as pretzels, chips, and crackers is a big mistake, usually because you overdo it on calories, which can lead to weight gain and belly fat," explains Elizabeth Ward, MS, RDN. Instead, Ward recommends combining protein, carbohydrates, and healthy fat when you snack. "The protein/carb/fat combo keeps you fuller for longer, which keeps calories under control."
3). Eating mindlessly: If you’re eating just because food is available to you, that's a recipe for weight gain. "We are surrounded by food at all times and having this much food around us has become a detriment. It is important to check in with yourself to make sure you're actually feeling hungry before getting something to eat," explains Claudia Hleap MS, RD, LDN. "This way you're not depriving yourself, but making sure to nourish your body when you need to."
4). Snacking straight from a larger bag or container: Sure, it may mean one less bowl or plate to wash, but snacking straight out of the container can lead to major weight gain in a short amount of time. "Snacking straight out of a bag is a great way to consume too many calories unknowingly," says Hannah Killion, MS, RDN, CDCES. "Even if you are eating a low-calorie, healthy snack, it is always a good idea to measure out your portion and put the bag away. That way you know exactly how much you are consuming, and you are less likely to overeat."
5). Snacking in front of the tv: While having a snack while watching your favorite show may feel like a natural pairing, eating in front of screens is a recipe for weight gain in the long run. "When you're distracted, it's almost impossible to keep track of what and how much you're eating. Not only that, but if you're not paying attention when you're eating an empty calorie food (one that doesn’t lead to satiety), sometimes the brain thinks it hasn't eaten at all, leading you to still feel hungry when you're not, making you likely to eat even more," explains Laura Yautz, RDN.
6). Snacking when you feel emotional: If the first thing you do when you feel anxious, sad, or lonely is reach for a snack, it won't be long before you see the pounds start to creep on. "If you're eating due to stress, anxiety, or depression, this can lead to weight gain. When you do this, you are feeding your body calories when it doesn't actually need them," explains Melissa Mitri, MS, RD, a registered dietitian.
The Scout Mindset: Why Some People See Things Clearly and Others Don’t
When it comes to what we believe, humans see what they want to see. We have what Julia Galef calls a “soldier” mindset: a drive to defend the ideas we most want to believe — and shoot down those we don’t. But if we want to get things right more often, argues Galef, we should train ourselves to have a “scout” mindset. Unlike the soldier, a scout’s goal isn’t to defend one side over the other. It’s to go out, survey the territory, and come back with as accurate a map as possible. Regardless of what they hope to be the case, above all, the scout wants to know what’s actually true. In The Scout Mindset, Galef explores why our brains deceive us and what we can do to change the way we think.
Tuesday, August 17, 2021
Do Collagen Supplements Actually Work?
by Julia Malacoff, PN1, CPT, reviewed by Helen Kollias, PhD for Precision Nutrition
Learn the facts about this popular supplement. Here’s the real deal on what collagen can—and can’t—do for you.Every morning, thousands of people dump some white powder into their coffee or tea. That white powder is collagen, and it’s having a moment. Many people use it because of the claims that it can improve skin, hair, joint, bone, and gut health. It’s also touted as the “cleanest” and “most absorbable” protein source. At least, that’s what the collagen supplement companies say, but do they actually work? First, some background info.
What is collagen? Collagen is an important structural protein in the body found in our skin, bones, muscles, tendons, and ligaments. As we age, we produce less collagen. Hello, wrinkles and creaky joints. While there are at least 16 different types of collagen, types I, II, and III make up 80 to 90% of the collagen in our bodies.1
Where does collagen come from? Collagen supplements are usually derived from bovine hide (bovine collagen) or fish (marine collagen). These generally come in a flavorless powder that dissolves in liquid. They can also come in pill and liquid form. Collagen can be found in foods too. Bone broth, certain cuts of meat and poultry, and fish (especially the skin) are all sources. Some brands promote vegan or vegetarian collagen options, but these products don’t contain collagen. Instead, they contain nutrients that may promote collagen production, such as vitamin C.
Hydrolyzed collagen, collagen peptides, and gelatin; what’s the difference? Well, the first comparison is easy: Hydrolyzed collagen and collagen peptides are actually the same thing. “Hydrolyzed” just refers to the processing—using heat, enzymes, or acid to break apart protein chains into shorter chains, or peptides. The claim is that hydrolyzed protein, or shorter peptides, are easier to absorb than longer-chain proteins. However, research doesn’t support that theory, particularly in the case of collagen. 2
Gelatin is the cooked form of collagen. It’s liquid at high temperatures and gels at low temperatures. Think: Jell-O, which contains gelatin. Nutritionally, collagen and gelatin are essentially the same. The main difference? Gelatin is a whole lot cheaper. In fact, much of the research used to support collagen’s potential benefits—such as collagen regeneration in muscles and tendons3,4, actually used gelatin in their studies.
How does our body utilize supplemental collagen? It’s important to note that taking in more collagen doesn’t necessarily equal more collagen going wherever you want it to go. Instead, your body determines where the amino acids from collagen (or any protein source) you ingest will go to be used. Meaning, amino acids are more likely to be used to build enzymes, hormones, and neurotransmitters than they are to smooth out your crow’s feet. Just because a certain collagen brand says it’s for skin or sore knees doesn’t mean your body will send it to those locations and use it for that purpose.
With that in mind, let’s dive into what the research says about the various claims for collagen supplements.
1). Collagen for hair growth: Collagen contains some of the amino acids needed to produce keratin, a protein found in hair. However, currently, there’s no evidence that taking collagen will make your hair grow faster, thicker, or stimulate hair regrowth. Bottom line: Don’t rely on collagen to make your hair grow.
2). Collagen for gut health: Collagen is rich in amino acids glycine and proline and contains some glutamine. Some say these amino acids have the potential to help heal the gut lining and promote digestive health, particularly in people with “leaky gut.” However, while intestinal permeability is associated with certain digestive diseases, it doesn’t have direct symptoms. While there’s some research showing glutamine and glycine might be helpful for intestinal health, robust evidence is lacking.19 Bottom line: It’s unlikely that taking collagen improves gut health.
3). Collagen for joint pain: Of all the buzzed-about benefits of taking collagen, this is one of the most well-studied. Some research suggests that type II collagen could potentially support joint health when taken with vitamin C.3 The vitamin C part is important, since the body needs vitamin C in order to make collagen. That said, reviews and meta-analyses have failed to find collagen supplementation benefits people with joint conditions like osteoarthritis and tendinopathy, the breakdown of the tendons.5,6
One common argument is that since collagen is generally made from bone and cartilage, it should contain everything we need to repair these parts of our body. However, most of the amino acids in collagen are ones we can make on our own, like glycine, proline, and alanine, or those we can’t use very well in our body like hydroxyproline.7 Bottom line: Some research shows collagen may help a little with joint concerns when taken with vitamin C, but the evidence overall is weak.
4). Collagen for skin health: Collagen is what makes our skin plump and elastic. That’s why collagen and collagen-enhancing ingredients are common in skincare products. Similarly, collagen supplements promise to increase skin elasticity and combat wrinkles “from the inside out.” While collagen has the potential to improve skin, the evidence isn’t definitive.
Taking collagen may stimulate hyaluronic acid production in the skin, which keeps skin moisturized and plump.8,9 One review did find that collagen supplements increased skin elasticity, hydration, and dermal collagen density.10 However, collagen supplements do nothing to reduce collagenase, an enzyme we all produce that degrades our collagen stores over time. As such, the positive effects from taking collagen supplements may be offset by natural processes.
Further, many of the studies on collagen for skin health (as well as other areas of health) have been funded and run by the companies who’ve created the products. Industry-funded studies aren’t always biased, but should be examined and interpreted carefully.
There are more reliable ways to enhance collagen production and maintain collagen stores in your skin, like using skincare products with vitamin C 11, retinol/retinoid acid12,13, glycolic acid, and/or hyaluronic acid14 and wearing sunscreen.15 Bottom line: There’s no studies that definitively suggest that collagen supplements improve skin health.
5). Collagen as a protein supplement: Despite the claims of being “superior” and “highly absorbable,” collagen is not an ideal protein source. In fact, until pretty recently, it was considered a “junk” protein that wasn’t used for much of anything. There are a couple of reasons why.
Reason #1: Collagen is an incomplete protein. That means it doesn’t contain all nine essential amino acids (EAAs).7,16 Collagen is missing tryptophan. Incomplete proteins have a place in a healthy diet, but to get the most bang for your buck, collagen is simply not worth the cash due to its status as a low-quality protein.
Reason #2: Collagen is low in other EAAs. Your body can’t make EAAs, so it must get them from food. Because of this, even when tryptophan is added, collagen still scores low in terms of quality compared to other proteins like whey, casein, or soy. Also, if you want to enhance workout recovery, muscle gain, or muscle retention, collagen isn’t your best bet.17 Muscle protein synthesis requires the amino acid leucine, and collagen has very little of it.18 Bottom line: Collagen is not the best quality protein supplement the are much better and much less expensive sources.
To recap, collagen supplements might help minimally with joint and skin health, but little else. Even so, remember your body doesn’t care about advertising. Many collagen supplements are marketed for specific concerns, like wrinkles or joint pain, but that doesn’t mean the extra collagen you take in will be sent to those locations for that specific use.
Should you take collagen supplements? Here are some other factors to consider when making your decision.
1). Supplement quality varies. There are some concerns about heavy metal contamination with collagen. Look for third-party tested options to ensure purity and quality.
2). Gelatin is a safe, cheap alternative. Not only is gelatin much cheaper, it may be safer. That’s because, in most countries, regulations for food production are much stricter than regulations for supplement production.
Remember, key research used to support collagen supplementation was actually done with gelatin.
3). Get enough dietary protein and vitamin C. It’s probably not worth spending money on collagen if you’re not already doing these two things. Aim for a minimum protein intake of about 0.36 grams of protein per pound of body weight per day.
That said, certain people can benefit from more protein:
1). Adults over 65: 0.55 to 0.91 grams of protein per pound of bodyweight per day.
2). Athletes and active people: 0.55 to 1.0 grams per pound of bodyweight per day.
3). People who want to change their weight or body composition: 0.75 to 1.5 grams of protein per pound of bodyweight per day.
In terms of vitamin C, adult females need 75 mg a day, while adult males need 90 mg. It’s safe to supplement up to 2,000 mg a day.22 The research on collagen and vitamin C used 48 mg of supplemental vitamin C, so you don’t need to megadose to stimulate collagen. Vitamin C alone has been shown to increase collagen synthesis.23 Neat!
To summarize, more collagen isn’t necessarily better. Considering that collagen’s benefits are minimal, taking extra doesn’t make sense. If you choose to take collagen or gelatin, 10-15 grams per day is likely sufficient, which is the quantity studied in most joint and tendon research.
Also, because collagen is a low-quality protein, it shouldn’t replace other forms of protein in your diet. That’s when we could cross over from “can’t hurt, might help” territory into the “possibly harmful” zone. Currently, we don’t have research comparing collagen to higher quality sources of protein, such as meat and whey, which would help us find out if collagen really is “special.”
References:
One common argument is that since collagen is generally made from bone and cartilage, it should contain everything we need to repair these parts of our body. However, most of the amino acids in collagen are ones we can make on our own, like glycine, proline, and alanine, or those we can’t use very well in our body like hydroxyproline.7 Bottom line: Some research shows collagen may help a little with joint concerns when taken with vitamin C, but the evidence overall is weak.
4). Collagen for skin health: Collagen is what makes our skin plump and elastic. That’s why collagen and collagen-enhancing ingredients are common in skincare products. Similarly, collagen supplements promise to increase skin elasticity and combat wrinkles “from the inside out.” While collagen has the potential to improve skin, the evidence isn’t definitive.
Taking collagen may stimulate hyaluronic acid production in the skin, which keeps skin moisturized and plump.8,9 One review did find that collagen supplements increased skin elasticity, hydration, and dermal collagen density.10 However, collagen supplements do nothing to reduce collagenase, an enzyme we all produce that degrades our collagen stores over time. As such, the positive effects from taking collagen supplements may be offset by natural processes.
Further, many of the studies on collagen for skin health (as well as other areas of health) have been funded and run by the companies who’ve created the products. Industry-funded studies aren’t always biased, but should be examined and interpreted carefully.
There are more reliable ways to enhance collagen production and maintain collagen stores in your skin, like using skincare products with vitamin C 11, retinol/retinoid acid12,13, glycolic acid, and/or hyaluronic acid14 and wearing sunscreen.15 Bottom line: There’s no studies that definitively suggest that collagen supplements improve skin health.
5). Collagen as a protein supplement: Despite the claims of being “superior” and “highly absorbable,” collagen is not an ideal protein source. In fact, until pretty recently, it was considered a “junk” protein that wasn’t used for much of anything. There are a couple of reasons why.
Reason #1: Collagen is an incomplete protein. That means it doesn’t contain all nine essential amino acids (EAAs).7,16 Collagen is missing tryptophan. Incomplete proteins have a place in a healthy diet, but to get the most bang for your buck, collagen is simply not worth the cash due to its status as a low-quality protein.
Reason #2: Collagen is low in other EAAs. Your body can’t make EAAs, so it must get them from food. Because of this, even when tryptophan is added, collagen still scores low in terms of quality compared to other proteins like whey, casein, or soy. Also, if you want to enhance workout recovery, muscle gain, or muscle retention, collagen isn’t your best bet.17 Muscle protein synthesis requires the amino acid leucine, and collagen has very little of it.18 Bottom line: Collagen is not the best quality protein supplement the are much better and much less expensive sources.
To recap, collagen supplements might help minimally with joint and skin health, but little else. Even so, remember your body doesn’t care about advertising. Many collagen supplements are marketed for specific concerns, like wrinkles or joint pain, but that doesn’t mean the extra collagen you take in will be sent to those locations for that specific use.
Should you take collagen supplements? Here are some other factors to consider when making your decision.
1). Supplement quality varies. There are some concerns about heavy metal contamination with collagen. Look for third-party tested options to ensure purity and quality.
2). Gelatin is a safe, cheap alternative. Not only is gelatin much cheaper, it may be safer. That’s because, in most countries, regulations for food production are much stricter than regulations for supplement production.
Remember, key research used to support collagen supplementation was actually done with gelatin.
3). Get enough dietary protein and vitamin C. It’s probably not worth spending money on collagen if you’re not already doing these two things. Aim for a minimum protein intake of about 0.36 grams of protein per pound of body weight per day.
That said, certain people can benefit from more protein:
1). Adults over 65: 0.55 to 0.91 grams of protein per pound of bodyweight per day.
2). Athletes and active people: 0.55 to 1.0 grams per pound of bodyweight per day.
3). People who want to change their weight or body composition: 0.75 to 1.5 grams of protein per pound of bodyweight per day.
In terms of vitamin C, adult females need 75 mg a day, while adult males need 90 mg. It’s safe to supplement up to 2,000 mg a day.22 The research on collagen and vitamin C used 48 mg of supplemental vitamin C, so you don’t need to megadose to stimulate collagen. Vitamin C alone has been shown to increase collagen synthesis.23 Neat!
To summarize, more collagen isn’t necessarily better. Considering that collagen’s benefits are minimal, taking extra doesn’t make sense. If you choose to take collagen or gelatin, 10-15 grams per day is likely sufficient, which is the quantity studied in most joint and tendon research.
Also, because collagen is a low-quality protein, it shouldn’t replace other forms of protein in your diet. That’s when we could cross over from “can’t hurt, might help” territory into the “possibly harmful” zone. Currently, we don’t have research comparing collagen to higher quality sources of protein, such as meat and whey, which would help us find out if collagen really is “special.”
References:
1. Lodish H, Berk A, Lawrence Zipursky S, Matsudaira P, Baltimore D, Darnell J. Collagen: The Fibrous Proteins of the Matrix. W. H. Freeman; 2000.
2. Alcock RD, Shaw GC, Tee N, Burke LM. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Front Nutr. 2019 Oct 15;6:163.
3. Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136–43.
4. Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526–31.
5. Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167–75.
6. Fusini F, Bisicchia S, Bottegoni C, Gigante A, Zanchini F, Busilacchi A. Nutraceutical supplement in the management of tendinopathies: a systematic review. Muscles Ligaments Tendons J. 2016 Jan;6(1):48–57.
7. Phillips SM. Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Front Nutr. 2017 May 8;4:13.
8. Shigemura Y, Iwai K, Morimatsu F, Iwamoto T, Mori T, Oda C, et al. Effect of Prolyl-hydroxyproline (Pro-Hyp), a food-derived collagen peptide in human blood, on growth of fibroblasts from mouse skin. J Agric Food Chem. 2009 Jan 28;57(2):444–9.
9. Ohara H, Iida H, Ito K, Takeuchi Y, Nomura Y. Effects of Pro-Hyp, a collagen hydrolysate-derived peptide, on hyaluronic acid synthesis using in vitro cultured synovium cells and oral ingestion of collagen hydrolysates in a guinea pig model of osteoarthritis. Biosci Biotechnol Biochem. 2010 Oct 7;74(10):2096–9.
10. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9–16.
11. Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013 Apr;4(2):143–6.
12. Kang S. The mechanism of action of topical retinoids. Cutis. 2005 Feb;75(2 Suppl):10–3; discussion
13. Kligman LH, Duo CH, Kligman AM. Topical retinoic acid enhances the repair of ultraviolet damaged dermal connective tissue. Connect Tissue Res. 1984;12(2):139–50.
14. Shin J-W, Kwon S-H, Choi J-Y, Na J-I, Huh C-H, Choi H-R, et al. Molecular Mechanisms of Dermal Aging and Antiaging Approaches. Int J Mol Sci [Internet]. 2019 Apr 29;20(9).
15. Bukhari SNA, Roswandi NL, Waqas M, Habib H, Hussain F, Khan S, et al. Hyaluronic acid, a promising skin rejuvenating biomedicine: A review of recent updates and pre-clinical and clinical investigations on cosmetic and nutricosmetic effects. Int J Biol Macromol. 2018 Dec;120(Pt B):1682–95.
16. Eastoe JE. The amino acid composition of mammalian collagen and gelatin. Biochem J. 1955 Dec;61(4):589–600.
17. Oikawa SY, Kamal MJ, Webb EK, McGlory C, Baker SK, Phillips SM. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708–
18. Alcock RD, Shaw GC, Tee N, Burke LM. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Front Nutr. 2019 Oct 15;6:163.
2. Alcock RD, Shaw GC, Tee N, Burke LM. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Front Nutr. 2019 Oct 15;6:163.
3. Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136–43.
4. Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526–31.
5. Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167–75.
6. Fusini F, Bisicchia S, Bottegoni C, Gigante A, Zanchini F, Busilacchi A. Nutraceutical supplement in the management of tendinopathies: a systematic review. Muscles Ligaments Tendons J. 2016 Jan;6(1):48–57.
7. Phillips SM. Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Front Nutr. 2017 May 8;4:13.
8. Shigemura Y, Iwai K, Morimatsu F, Iwamoto T, Mori T, Oda C, et al. Effect of Prolyl-hydroxyproline (Pro-Hyp), a food-derived collagen peptide in human blood, on growth of fibroblasts from mouse skin. J Agric Food Chem. 2009 Jan 28;57(2):444–9.
9. Ohara H, Iida H, Ito K, Takeuchi Y, Nomura Y. Effects of Pro-Hyp, a collagen hydrolysate-derived peptide, on hyaluronic acid synthesis using in vitro cultured synovium cells and oral ingestion of collagen hydrolysates in a guinea pig model of osteoarthritis. Biosci Biotechnol Biochem. 2010 Oct 7;74(10):2096–9.
10. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9–16.
11. Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013 Apr;4(2):143–6.
12. Kang S. The mechanism of action of topical retinoids. Cutis. 2005 Feb;75(2 Suppl):10–3; discussion
13. Kligman LH, Duo CH, Kligman AM. Topical retinoic acid enhances the repair of ultraviolet damaged dermal connective tissue. Connect Tissue Res. 1984;12(2):139–50.
14. Shin J-W, Kwon S-H, Choi J-Y, Na J-I, Huh C-H, Choi H-R, et al. Molecular Mechanisms of Dermal Aging and Antiaging Approaches. Int J Mol Sci [Internet]. 2019 Apr 29;20(9).
15. Bukhari SNA, Roswandi NL, Waqas M, Habib H, Hussain F, Khan S, et al. Hyaluronic acid, a promising skin rejuvenating biomedicine: A review of recent updates and pre-clinical and clinical investigations on cosmetic and nutricosmetic effects. Int J Biol Macromol. 2018 Dec;120(Pt B):1682–95.
16. Eastoe JE. The amino acid composition of mammalian collagen and gelatin. Biochem J. 1955 Dec;61(4):589–600.
17. Oikawa SY, Kamal MJ, Webb EK, McGlory C, Baker SK, Phillips SM. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708–
18. Alcock RD, Shaw GC, Tee N, Burke LM. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Front Nutr. 2019 Oct 15;6:163.
19. McCarty MF, Lerner A. Perspective: Prospects for Nutraceutical Support of Intestinal Barrier Function. Adv Nutr. 2021 Mar 31;12(2):316–2
20. Rasmussen BF, Ennis MA, Dyer RA, Lim K, Elango R. Glycine, a Dispensable Amino Acid, Is Conditionally Indispensable in Late Stages of Human Pregnancy. J Nutr. 2021 Feb 1;151(2):361–9.
21. Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Adv Nutr. 2016 Jul;7(4):839S – 44S.
22. Vitamin C [Internet]. [cited 2021 May 21]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
23. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct;6(10):2325967118804544.
21. Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Adv Nutr. 2016 Jul;7(4):839S – 44S.
22. Vitamin C [Internet]. [cited 2021 May 21]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
23. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct;6(10):2325967118804544.
Tuesday, August 03, 2021
Is Faux Meat Making You Sick?
From the Real Food For Life e-zine
The number of people getting sick from eating the meat substitute, Quorn, seems to be increasing. To date, more than 2,000 people reacted to Quorn with symptoms like nausea, cramps and diarrhea. Quorn brand mycoprotein is sold in ready-to-cook forms, such as cubes and a form resembling minced meat. The company also introduced a variety of chilled vegetarian meals (over 100 products), including pizzas, lasagne, cottage pie, and products resembling sliced meat, hot dogs, and burgers.
Many of Quorn products are meat substitutes for food products like chicken nuggets, ground beef, sausages, ham and steak strips. They are made to look tasty so vegetarians can enjoy their favorite meat-based meals in a meat-free fashion. It was created in England by Rank Hovis McDougall and Imperial Chemical Industries. They launched Quorn as a joint venture.
What are the ingredients in Quorn that are making people sick? The main ingredient is a fungus called ‘Fusarium venenatum’. The word ‘Venenatum’ is Latin for poisonous, venomous, filled with poison. This fungus was discovered in a sample of North Yorkshire soil in the 60’s. It is a member of the fungus family distantly related to mushrooms. First it is harvested, and then it is fermented in a similar way to beer. After being fermented it creates thin layers of meat like texture and appearance which is perfect for a meat substitute.
Quorn Foods claims its product is safe and points out that food like nuts cause much more severe allergic reactions. Much of the original motivations to create this food was to find a more humane food and fears of a world protein shortage in the 1960s. The company argues Quorn products have “always been made from a natural, GMO-free protein ingredient.”
Is the Quorn really safe to eat? British manufacturers of Quorn first labelled the main ingredient as from the “mushroom origin”, but in 2002 the Food Standards Agency made them change the labels because this was inaccurate. Since then, the label says: “It is a mycoprotein, which is a nutritious member of the fungi family.”
This fungus has never been used in human food before, but this wasn’t enough of a red flag for the FDA. Apparently, when the company sent in their results from studies, one study’s results reported that almost 5% of people tested got sick after eating Quorn.
The Time has come for the FDA to Protect Consumers. Statement of CSPI (Center for Science in the Public Interest) Executive Director Michael F. Jacobson August 18, 2014: “We’ve collected more than 2,000 adverse reaction reports from consumers who have eaten Quorn. The FDA should have pulled this dangerous product off shelves a decade ago.” As early as August 12, 2002 CSPI Calls for Recall of “Quorn” Meat Substitute
The results of many Medical studies suggest that Quorn’s fungal ingredient is an allergen, but it is still allowed for sale by the U.S. Food and Drug Administration and the United Kingdom’s Food Standards Agency.
At the very least, consumers should not be mislead by labeling. The average consumer doesn’t know what a ‘mycoprotein’ is and may not eat that product if they did.
These types of imitation foods can interfere with the body’s highly sensitive feedback mechanism for proper digestion and satiation. That’s one of the reasons most artificial sugars and fats aimed at weight loss are not effective.
If you want to go meatless yet maintain your protein needs, many regular vegetables can contain a good hit of protein. To name just a few, here are the caloric ratios of common vegetables (from http://nutritiondata.self.com): Spinach 30% protein, Kidney beans 36% protein, Zucchini 18% protein, and there are many other with significant protein content as well.
The number of people getting sick from eating the meat substitute, Quorn, seems to be increasing. To date, more than 2,000 people reacted to Quorn with symptoms like nausea, cramps and diarrhea. Quorn brand mycoprotein is sold in ready-to-cook forms, such as cubes and a form resembling minced meat. The company also introduced a variety of chilled vegetarian meals (over 100 products), including pizzas, lasagne, cottage pie, and products resembling sliced meat, hot dogs, and burgers.
Many of Quorn products are meat substitutes for food products like chicken nuggets, ground beef, sausages, ham and steak strips. They are made to look tasty so vegetarians can enjoy their favorite meat-based meals in a meat-free fashion. It was created in England by Rank Hovis McDougall and Imperial Chemical Industries. They launched Quorn as a joint venture.
What are the ingredients in Quorn that are making people sick? The main ingredient is a fungus called ‘Fusarium venenatum’. The word ‘Venenatum’ is Latin for poisonous, venomous, filled with poison. This fungus was discovered in a sample of North Yorkshire soil in the 60’s. It is a member of the fungus family distantly related to mushrooms. First it is harvested, and then it is fermented in a similar way to beer. After being fermented it creates thin layers of meat like texture and appearance which is perfect for a meat substitute.
Quorn Foods claims its product is safe and points out that food like nuts cause much more severe allergic reactions. Much of the original motivations to create this food was to find a more humane food and fears of a world protein shortage in the 1960s. The company argues Quorn products have “always been made from a natural, GMO-free protein ingredient.”
Is the Quorn really safe to eat? British manufacturers of Quorn first labelled the main ingredient as from the “mushroom origin”, but in 2002 the Food Standards Agency made them change the labels because this was inaccurate. Since then, the label says: “It is a mycoprotein, which is a nutritious member of the fungi family.”
This fungus has never been used in human food before, but this wasn’t enough of a red flag for the FDA. Apparently, when the company sent in their results from studies, one study’s results reported that almost 5% of people tested got sick after eating Quorn.
The Time has come for the FDA to Protect Consumers. Statement of CSPI (Center for Science in the Public Interest) Executive Director Michael F. Jacobson August 18, 2014: “We’ve collected more than 2,000 adverse reaction reports from consumers who have eaten Quorn. The FDA should have pulled this dangerous product off shelves a decade ago.” As early as August 12, 2002 CSPI Calls for Recall of “Quorn” Meat Substitute
The results of many Medical studies suggest that Quorn’s fungal ingredient is an allergen, but it is still allowed for sale by the U.S. Food and Drug Administration and the United Kingdom’s Food Standards Agency.
At the very least, consumers should not be mislead by labeling. The average consumer doesn’t know what a ‘mycoprotein’ is and may not eat that product if they did.
These types of imitation foods can interfere with the body’s highly sensitive feedback mechanism for proper digestion and satiation. That’s one of the reasons most artificial sugars and fats aimed at weight loss are not effective.
If you want to go meatless yet maintain your protein needs, many regular vegetables can contain a good hit of protein. To name just a few, here are the caloric ratios of common vegetables (from http://nutritiondata.self.com): Spinach 30% protein, Kidney beans 36% protein, Zucchini 18% protein, and there are many other with significant protein content as well.
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