Episode 143. Rattling Another Protein Myth
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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.
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
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