Meat and cheese may be as bad for you as smoking

“Crucially, the researchers found that plant-based proteins, such as those from beans, did not seem to have the same mortality effects as animal proteins. Rates of cancer and death also did not seem to be affected by controlling for carbohydrate or fat consumption, suggesting that animal protein is the main culprit.”

 

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That chicken wing you’re eating could be as deadly as a cigarette. In a new study that tracked a large sample of adults for nearly two decades, researchers have found that eating a diet rich in animal proteins during middle age makes you four times more likely to die of cancer than someone with a low-protein diet — a mortality risk factor comparable to smoking.

“There’s a misconception that because we all eat, understanding nutrition is simple. But the question is not whether a certain diet allows you to do well for three days, but can it help you survive to be 100?” said corresponding author Valter Longo, the Edna M. Jones Professor of Biogerontology at the USC Davis School of Gerontology and director of the USC Longevity Institute.

Not only is excessive protein consumption linked to a dramatic rise in cancer mortality, but middle-aged people who eat lots of proteins from animal sources — including meat, milk and cheese — are also more susceptible to early death in general, reveals the study to be published March 4 in Cell Metabolism. Protein-lovers were 74 percent more likely to die of any cause within the study period than their more low-protein counterparts. They were also several times more likely to die of DIABETES.

But how much protein we should eat has long been a controversial topic — muddled by the popularity of protein-heavy DIETS such as Paleo and Atkins. Before this study, researchers had never shown a definitive correlation between high protein consumption and mortality risk.

Rather than look at adulthood as one monolithic phase of life, as other researchers have done, the latest study considers how biology changes as we age, and how decisions in middle life may play out across the human lifespan.

In other words, what’s good for you at one age may be damaging at another. Protein controls the growth hormone IGF-I, which helps our bodies grow but has been linked to cancer susceptibility. Levels of IGF-I drop off dramatically after age 65, leading to potential frailty and muscle loss. The study shows that while high protein intake during middle age is very harmful, it is protective for older adults: those over 65 who ate a moderate- or HIGH-PROTEIN diet were less susceptible to disease.

The latest paper draws from Longo’s past research on IGF-I, including on an Ecuadorian cohort that seemed to have little cancer or DIABETES susceptibility because of a genetic mutation that lowered levels of IGF-I; the members of the cohort were all less than five-feet tall.

“The research shows that a low-protein diet in middle age is useful for preventing cancer and overall mortality, through a process that involves regulating IGF-I and possibly insulin levels,” said co-author Eileen Crimmins, the AARP Chair in Gerontology at USC. “However, we also propose that at older ages, it may be important to avoid a low-protein diet to allow the maintenance of healthy weight and protection from frailty.”

Crucially, the researchers found that plant-based proteins, such as those from beans, did not seem to have the same mortality effects as animal proteins. Rates of cancer and death also did not seem to be affected by controlling for carbohydrate or fat consumption, suggesting that animal protein is the main culprit.

“The majority of Americans are eating about twice as much proteins as they should, and it seems that the best change would be to lower the daily intake of all proteins but especially animal-derived proteins,” Longo said. “But don’t get extreme in cutting out protein; you can go from protected to malnourished very quickly.”

Longo’s findings support recommendations from several leading health agencies to consume about 0.8 grams of protein per kilogram of body weight every day in middle age. For example, a 130-pound person should eat about 45-50 grams of protein a day, with preference for those derived from plants such as legumes, Longo explains.

The researchers define a “HIGH-PROTEIN” diet as deriving at least 20 percent of CALORIES from protein, including both plant-based and animal-based protein. A “moderate” protein diet includes 10-19 percent of calories from protein, and a “low-protein” diet includes less than 10 percent protein.

Even moderate amounts of protein had detrimental effects during middle age, the researchers found. Across all 6,318 adults over the age of 50 in the study, average protein intake was about 16 percent of total daily calories with about two-thirds from animal protein — corresponding to data about national protein consumption. The study sample was representative across ethnicity, education and health background.

People who ate a moderate amount of protein were still three times more likely to die of cancer than those who ate a low-protein DIET in middle age, the study shows. Overall, even the small change of decreasing protein intake from moderate levels to low levels reduced likelihood of early death by 21 percent.

For a randomly selected smaller portion of the sample – 2,253 people – levels of the growth hormone IGF-I were recorded directly. The results show that for every 10 ng/ml increase in IGF-I, those on a HIGH-PROTEIN diet were 9 percent more likely to die from cancer than those on a low-protein diet, in line with past research associating IGF-I levels to cancer risk.

The researchers also extended their findings about HIGH-PROTEIN diets and mortality risk, looking at causality in mice and cellular models. In a study of tumor rates and progression among mice, the researchers show lower cancer incidence and 45 percent smaller average tumor size among mice on a low-protein diet than those on a high-protein diet by the end of the two-month experiment.

“Almost everyone is going to have a cancer cell or pre-cancer cell in them at some point. The question is: Does it progress?” Longo said. “Turns out one of the major factors in determining if it does is is protein intake.”

 

Source: http://www.sciencedaily.com/releases/2014/03/140304125639.htm

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Vegan Living: The Path of Compassion

Many people are unaware that there is a word for followers of a fully compassionate way of life. It is the term “vegan.” Although some people who are familiar with vegan practice think of it as something new or extreme in many ways, just the opposite is true.

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Throughout human history there have been people who have attempted to live as harm-free as possible, but there was no particular name for their lifestyle until about sixty years ago. The word “vegan” was coined in England in 1944 by Donald Watson who, along with several other members of the Vegetarian Society in Leicester, wanted to form an alliance of nondairy vegetarians as a subgroup. When their proposal was rejected, they created their own organization. To name themselves, they came up with the word “vegan” (pronounced VEE-gn, with a long “e” and hard “g”) from the first three and last two letters of “vegetarian” because, as Donald Watson explained, “veganism starts with vegetarianism and carries it through to its logical conclusion.”

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In late 1944, The Vegan Society was established, advocating a totally plant-based diet excluding flesh, fish, fowl, eggs, honey, and animals’ milk, butter, and cheese, and also encouraging the manufacture and use of alternatives to animal commodities, including clothing and shoes. The group argued that the elimination of exploitation of any kind was necessary in order to bring about a more reasonable and humane society. From its inception, veganism was defined as a “philosophy” and “way of living.” It was never intended to be merely a diet and, still today, describes a lifestyle and belief system that revolves around a reverence for life.

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In 1960, the American Vegan Society was born in the United States, founded by Jay Dinshah. It wholly embraced, and continues to embrace, the principles of its British predecessor, advocating a strictly plant-based diet and lifestyle free of animal products. In addition, the American Vegan Society promotes the philosophy of “ahimsa,” a Sanskrit word interpreted as “dynamic harmlessness,” along with advocating service to humanity, nature, and creation. In other words, in order to practice veganism, it is not sufficient to simply avoid specific foods and products; it is necessary to actively participate in beneficial selfless action as well.

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When we understand the origin of the term and the guiding principles established by the founders of the vegan movement, we see that, although inspired by vegetarianism, vegan living encompasses far more than one’s diet. In fact, to be a full member of the American Vegan Society, one must not only be vegan in diet but must also exclude animal products from one’s clothing, cosmetics, toiletries, household goods, and everyday commodities.

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Omitting animal products from one’s life is a passive action. It does not necessitate asserting oneself, it merely involves avoidance. In order to actually implement and realize “ahimsa,” we must engage the “dynamic” part of “dynamic harmlessness.” Therefore, to fully apply the vegan ethic, not only are vegans compelled to do the least harm, they are obliged to do the most good.

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Being vegan is at once complex, challenging, and rewarding because each element of a vegan’s life is chosen with conscious awareness. All options are weighed in terms of achieving the highest good possible. This is not to say that vegans are “perfect” or that “perfection” is even attainable or desirable. This is an imperfect world and we are an imperfect species. However, aspiring to do our best, to ceaselessly reach for compassionate solutions, to strive to attain justice for all life – human and non-human – to live honestly and respectfully, and to lovingly care for our Earth, are far more realistic and reasonable pursuits than dwelling on impractical issues of perfection.

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When people choose veganism, they make an ethical commitment to bettering themselves and the world around them. This is a pledge not to be taken lightly, as it requires us to seriously examine all facets of ours lives. Certainly, animal-free food, clothing, and cosmetic choices are a paramount part of becoming vegan. However, when we delve more deeply into its essence, we see that a vegan outlook extends far beyond the material and tangible. Vegan perspectives permeate our relationships, spiritual beliefs, occupation, and pastimes. As a result, there are few areas of life that the vegan ethic doesn’t touch or influence to one degree or other.

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Becoming vegan is a process. Rarely does someone convert to complete veganism overnight. More typically, people transition to a vegan lifestyle, generally altering their diet first and then gradually replacing their clothing, cosmetics, and incompatible habits with more serene, compassionate options. Many vegans eventually change jobs in order to align their livelihood with their beliefs. Some become activists on behalf of animals, social justice, peace, or the environment; do charitable work; adopt children; take in homeless animals; reduce their material consumption; or any number of other benevolent, selfless acts.

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There is no end to the vegan journey. Vegans are perpetually challenged to do more, to strive higher, to see and understand more clearly, to be more loving and humble. This is the gift of veganism. It is a guide for compassionate living. It is the path of honoring our roots, our planet, all life, and ourselves.

 

Source: http://www.vegsource.com/jo/veganliving.htm