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030321---Dairy-Blog

Milk and Dairy: Good or Bad For Health?

Since February was heart month, I thought it worthwhile to discuss the relationship between milk and heart health. Dairy milk consumption in the US has decreased by 40% since 1975, but total dairy consumption (milk, cheese, yogurt, and butter) has never been higher. As an example, cheese consumption is up by about 160% since 1975. Furthermore, while dairy milk consumption is decreasing, plant-based “milk” consumption is increasing. It started with soy milk (too beany), then coconut and almond milk (deficient in protein), followed by rice, oat, hemp, and more increasingly exotic plant-based “milk” products. Why? It beats me. Dairy milk is probably the most inexpensive, high-quality protein source (only egg whites have a higher protein quality). Milk also contains calcium, magnesium and potassium, and Vitamin D. So, what’s the problem?

A recent study in the British Journal of Nutrition may help explain the controversy (1). The largest consumers of dairy products in the world are the Finnish. When they analyzed collected data over a nearly 30 year period and then made all the appropriate adjustments to the raw data, they found that fermented and non-fermented dairy products had opposite associations with the risk of developing heart disease. Those consuming fermented dairy products had a 26 percent lower risk of Coronary Heart Disease (CHD), and those consuming non-fermented dairy products had a 43 percent greater risk of CHD. Furthermore, in the fermented dairy group, the lower the fat content (less than 3.5 percent fat), the less CHD they developed.

When you ferment dairy products, you are removing lactose. Dairy milk is about 5 percent lactose. To make yogurt, you add bacterial cultures that break some of the lactose into glucose and galactose. The amount of lactose in yogurt is about 4 percent. When you make cheese, the process is more complicated. First, you start by adding a bacterial culture to pasteurized milk to reduce the initial lactose levels. Then you add rennet, a combination of proteases and lipases. Rennet is the dried inner lining of the fourth stomach chamber of young calves (a byproduct of veal production) to curdle the milk's casein protein. This natural form of rennet is the preferred choice for high-quality cheeses. For more mass-produced cheeses, they use enzymes derived from molds. Whatever the source of rennet, the addition of rennet makes curds leaving much of the lactose and whey protein in the solution. The milk curds are collected and then aged to either make soft cheeses (about 2% lactose) or hard cheeses (about 1% lactose).

Okay, but what about the reports of associations of dairy milk consumption and increased IGF-1 levels? IGF-1 is a growth factor that might be associated with breast cancer (2). A recent observational study suggested a potential linkage between IGF-1 and breast cancer (3). However, an earlier study suggested the opposite conclusions (4). The controversy may be related to the fact that non-fermented dairy products increase IGF-1, whereas fermented dairy products don’t increase IGF-1 levels (5). Reducing cancer risk using fermented dairy products is also suggested by a recent meta-analysis (6).

In this era of conflicting claims of dairy products and chronic disease, it seems your best bet is to remove as much of the lactose from dairy products that you possibly can and still retain all of the nutritional benefits found in dairy products. The best high-tech way is to make completely lactose-free milk by treating the dairy milk with the enzyme that breakdowns down the lactose into glucose and galactose. Now you have entirely lactose-free dairy milk with all the benefits of inexpensive, high-quality proteins and associated vitamins and minerals. This elimination of lactose is why all of our products either use lactose-free dairy protein or recommend using lactose-free milk in our ZoneRx shakes. To paraphrase Neville Chamberlain, it brings dietary “peace in our time” as well as better health.

Let us know your stance on dairy in the comments below.

References

1. Koskinen TT et al. Intake of fermented and non-fermented dairy products and the risk of incident CHD. Brit J Nutr 120:1288-1297 (2018)

2. Monson KR et al. Circulating growth factor concentrations and breast cancer risk: a nested case-control study of IGF-1, IGFBP-3, and breast cancer in a family-based cohort. Breast Cancer Res 22:109 (2020).

3. Fraser GE et al. Dairy, soy, and risk of breast cancer. Int J Epidemiology 49: 1526–1537 (2020)

4. Hjartaker A et al. Childhood and adult milk consumption and risk of premenopausal breast cancer in a cohort of 48,844 women - the Norwegian women and cancer study. Int J Cancer 93: 888–893 (2001)

5. Ventura ER et al. Association of dietary intake of milk and dairy products with blood concentrations of insulin-like growth factor 1 (IGF-1) in Bavarian adults. Eur J Nutr

59:1413-1420 (2020)

6. Zhang K et al. Fermented dairy foods intake and risk of cancer. Int J Cancer 144:2099-2108 (2019)

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050824---Tofu-Blog

Tofu: Tips and Recipes Ideas

I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like.    Tips and Suggestions    Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling.   Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe.    Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads.     Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears.    Some recipes call for draining the tofu first. I find that usually isn’t necessary.   Tofu takes on the flavor of whatever is added to it.    Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12.   Cherry Vanilla Tofu “Ice Cream”   Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately.   Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately.  Tofu Scramble  This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack.   Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness.    Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings.    My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs.   Tofu Veggie Almond Pasta Salad   Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores).    Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days.   Use your imagination and see what you can come up with.  Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more.    Enjoy! 

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Simple Homemade Zone Meals

Simple Homemade Zone Meals

  Even people who swear by Dr. Sears' new pasta meals should create one homemade Zone meal just about every day. Cooking in the Zone isn't hard to do, especially if Zoners keep packages of frozen chopped onion and chopped peppers in their freezers. If a cup of chopped onion is needed, it's ready to go. Also keep sacks of frozen vegetables, including broccoli florets, handy.   Here are some meals, shown for both women and men, that are a snap to make for people on the go.   Ginger Chicken Ingredients:   Dinner for women 1 teaspoon olive oil 3 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water ½ cup seedless grapes Dinner for men 1 1/3 teaspoons olive oil 4 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water 1 cup seedless grapes Directions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and saute, turning frequently, until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert or garnish dish with grapes. Salmon Patties Ingredients:   Dinner for women 3 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 teaspoon refined olive oil ½ apple Dinner for men 4 1/2 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 1/3 teaspoons refined olive oil 1 apple Directions: Flake salmon in a medium bowl. Combine all ingredients except olive oil and mix well with hands. Heat olive oil in pan at medium heat. Shape mixture into a patty and cook for about three to five minutes on each side (or until golden brown). Serve immediately. Have apple for dessert. Tuna and Three Bean Salad Ingredients:   Dinner for women 3 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 teaspoon olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce Dinner for Men 4 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 1/3 teaspoons olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce ½ apple Directions: Mix together tuna and beans. Whisk together olive oil, rice vinegar, onion powder and garlic powder. Pour over tuna mixture and toss. Serve over a bed of lettuce. Have fruit for dessert. Chicken and Green Beans Italian Style Ingredients:   Dinner for Women 1 teaspoon olive oil 3/4 cup onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 3/4 cup green beans cut into 1-inch pieces 3 ounces precooked chicken Dinner for Men 1 1/3 teaspoons olive oil 1 1/2 cups onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 1 1/2 cups green beans cut into 1-inch pieces 4 ounces precooked chicken Directions: Cook the green beans to your liking - boil or steam. Heat the olive oil in a medium-size saucepan. Add onion and saute until tender. Add tomatoes, bay leaf, Italian seasoning, salt, pepper and chicken. Cover and simmer for 10 minutes. Drain excess liquid from beans, add to the tomatoes and onion mixture and cook for an additional 5 minutes. Remove bay leaf before serving.

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