Episode 143. Rattling Another Protein Myth

Show Notes

Think protein is the macronutrient that satisfies best? Think again. Scott shares peer-reviewed scientific research that says differently.

Recent science refutes paleo dogma

• Short chain fatty acids (SCFA) produced by the gut provide a number of positive effects on health, notably reduction in Type II diabetes, obesity and heart disease.
• SCFA influence hunger, size of appetite and cravings.
• Acetate, propionate and butyrate are the short chain fatty acids produced in the gut.
• High-fiber foods are linked to an increase in SCFA.
  Fruits and vegetables contain fiber. Animal proteins don’t.

“Evidence suggests that for most of history [humans] consumed more indigestible plant material, such as grasses, sedges and tubers, than is present in a typical western-style diet (>100 g per day dietary fibre compared with <15 g per day in the average modern-day diet)…” – International Journal of Obesity

• This study contradicts paleo dogma.
  The more fiber you eat, the less you eat overall.
• Evidence suggests that colonic propionate production helps reduce the amounts we eat and may curb reward-based eating.
• Data from a 2015 study published in Gut show that increasing [the amount of] colonic propionate prevents [further] weight gain in overweight adults.
• High fiber diets help automatically protect against over-eating.
• Science disagrees with gym-floor folklore about which foods satiate best.

[References]

Byrne CS, et al. “The role of short chain fatty acids in appetite regulation and energy homeostasis.” International Journal of Obesity. 2015 Sep; 39(9): 1331–1338.

Byrne CS, et al. “Increased colonic propionate reduces anticipatory reward responses in the human striatum to high-energy food.” American Journal of Clinical Nutrition. 2016 Jul; 104(1): 5–14.

Chambers ES, et al.  “Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults.” Gut. 2015 Nov;64(11):1744-54.

Lin HV, et al. “Butyrate and propionate protect against diet-induced obesity and regulate gut hormones via free fatty acid receptor 3-independent mechanisms.” Public Library of Science PLosOne. 2012;7(4):e35240.

Diet Resources by Scott

Lean Without Trying

The Cycle Diet