Dear Mark: Protein Powder Dangers, Fermented Polyphenols, Whole Foods’ Farmed Salmon, and K-Cup Bone Broth

For at this time's version of Expensive Mark, I'm answering 4 reader questions. First, a current NY Occasions article makes some scary claims about protein powder—and protein usually. Must you fear? Subsequent, what does a research about probiotics and polyphenol absorption imply for probiotics usually? Third, what do I take into consideration Complete Meals' new farmed salmon, which purports to be approach more healthy and extra sustainable than different farmed salmons? And eventually, I focus on Okay-cup bone broth.

Let's go:

Article I noticed within the NY Occasions and thought I might go it alongside. Curious to listen to from Mark the considerations round protein powders. I nonetheless take Primal Gasoline Four-5 occasions per week for breakfast and consider in Mark's firm so hoping the standard is best than the remainder.

There are a number of issues to unpack from that article.

First, the heavy steel content material of protein powder. A couple of studies have come out within the final half decade about protein powders displaying elevated ranges of lead, cadmium, mercury, and different metals you don't actually wish to devour. The uncooked components bear in depth testing for heavy metals and microbial contamination earlier than being launched for manufacturing, so that you're protected on that entrance.

Second, the thought of "extreme protein." The article repeatedly mentions a "really helpful consumption" of 46 grams per day for ladies and 56 grams per day for males, however that's deceptive. These figures are the naked minimal to keep away from gross protein deficiency. They aren't optimum.

They reference a research by which males aged 50-65 who ate a excessive protein weight loss program had been extra more likely to die from most cancers. That very same research additionally discovered that in ages 50+, a excessive protein consumption had no affiliation with all-cause mortality (an important endpoint), whereas in ages 65+, excessive protein was downright protecting in opposition to demise. The one constant constructive affiliation throughout all ages is with demise from diabetes.

They characterize protein consumption as oppositional to consuming different meals. Protein isn't a impartial meals. It's "robbing" us of vital macronutrients present in fat, grains, fruits, and greens. Or one thing.

Hello Mark, so the probiotic / polyphenol research creates a number of questions. Does this imply that each one polyphenol wealthy fermentations like pink cabbage kraut, black tea kombucha, or beet kvass are even higher sources of polyphenols than we initially thought, or would this simply be restricted to polyphenol spikes yogurt?

Or ought to we simply intention to take a probiotic capsule with a serving of blueberries? Will you reformulate your primal probiotic based mostly on this concept?

1. Completely! This research (the place taking probiotics elevated the absorption of polyphenols, virtually as if the 2 are "meant" to reach collectively) means that entire meals ferments are in all probability simpler than standalone probiotic or polyphenol dietary supplements. We all know, for instance, that the pink wine fermentation course of produces fully new polyphenols.
2. I'd count on a probiotic capsule to be simpler with a supply of polyphenols. Vice versa, too.
3. Most likely not. When you guys are doing the weight loss program proper, you'll already be consuming loads of dense sources of polyphenols day by day. You would say that my religion in Primal Probiotics assumes common consumption of meals like tea, espresso, berries, greens, spices, and brightly-colored produce.

How do you're feeling about Complete Meals new farm raised salmon mentioned within the hyperlinks under? Is it a fairly wholesome various when wild salmon is just not accessible? I discover it tastes higher than wild salmon (possible as a result of it's fattier).
https://www.yahoo.com/model/exclusive-whole-foods-now-sells-its-most-163525729.html
http://www.seafoodsource.com/information/foodservice-retail/whole-foods-launches-unique-farmed-salmon-brand

Look first rate.

Blue Circle Meals, certainly one of Complete Meals' companions within the salmon endeavor, explains how the feed is made. They use trim from wild-caught fish like mackerel, capelin, herring, and cod that may in any other case be discarded, moderately than entire fish. This makes a extra sustainable fish feed with much less impression on wild fish shares.

The feed may be very environment friendly. In comparison with normal farmed salmon, the place it takes 1.6 kilos of feed to provide a pound of completed salmon meat, a pound of this new salmon feed produces extra than a pound of completed salmon meat.

Wild salmon is unquestionably excellent. However let's not act like farmed salmon is ineffective. It's increased in omega-6 fat, however nonetheless has about 4x as many omega-3s as omega-6. Research present that consuming farmed salmon will increase blood ranges of DHA, even in pregnant girls.

However farmed salmon is a serious supply of contaminants like PCBS and dioxins, having about eight occasions as many PCBs as wild salmon. Since these contaminants are sure to the salmon fats, producers of this new Complete Meals' salmon feed separate the fish oil from the solids, take away a lot of the contaminants, and mix it again with the solids to kind the fish feed.

My largest fear is how they take away the contaminants: by heating the oil to 200°C. Now, for extra strong oils like EVOO or avocado, that's okay. They'll face up to the warmth. And farm-raised salmon truly has a number of monounsaturated fats and saturated fats, each of that are steady within the presence of warmth. However the omega-3s—the fats most individuals are searching for once they purchase salmon—are very prone to oxidative injury. It's unclear how oxidized the feed fat are, and whether or not it impacts the completed product.

Total, it seems like a superb choice. Higher than different farmed salmon, not less than. I haven't tried it however will maintain my eyes open.

What's the take care of Okay Cup Bone Broth? Is these items for actual?
Thanks, Groktimus

It's fairly bizarre.

The concept of super-hot liquid passing by way of plastic en path to my open mouth doesn't attraction to me. Yeah, yeah, it's in all probability BPA-free, however what's changing the BPA? Plastic tends to include endocrine disruptors as a rule, irrespective of how "non-toxic" it's. I desire to restrict my publicity to heated plastic.

Aside from that, it's a positive product. It's not likely bone broth, because the ingredient listing signifies that it's simply beef collagen with dried beef and spices, however that's okay. Collagen is why bone broth is so useful, so these Okay cups will present related diet.

I'm wondering if it gels up when cooled or reduces all the way down to a viscous pan sauce. Most likely not, as they're in all probability utilizing a collagen hydrolysate to enhance dissolution into sizzling water. Intact gelatin clumps up when added on to sizzling liquid (until you bloom it first). That may make the bone broth Okay cups good for consuming however not for cooking.

That's it for at this time, people. Thanks for studying and you'll want to assist out with your individual enter down under!

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