Summary: -----------------------------------<br> ♦ Rattling Another Protein Myth ♦<br> -----------------------------------<br> Think protein is the macronutrient that satisfies best? Think again. Scott shares peer-reviewed scientific research that says differently.<br> <br> ♦♦ Recent science refutes paleo dogma ♦♦<br> <br> • 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.<br> https://www.gutmicrobiotaforhealth.com/en/breaking-short-chain-fatty-acids-health/<br> <br> • SCFA influence hunger, size of appetite and cravings.<br> <br> • Acetate, propionate and butyrate are the short chain fatty acids produced in the gut.<br> <br> • High-fiber foods are linked to an increase in SCFA. Fruits and vegetables contain fiber. Animal proteins don’t.<br> <br> ♦♦ “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 <br> • This study contradicts paleo dogma. The more fiber you eat, the less you eat overall.<br> <br> • Evidence suggests that colonic propionate production helps reduce the amounts we eat and may curb reward-based eating.<br> <br> • Data from a 2015 study published in Gut show that increasing [the amount of] colonic propionate prevents [further] weight gain in overweight adults.<br> <br> • High fiber diets help automatically protect against over-eating.<br> <br> • Science disagrees with gym-floor folklore about which foods satiate best.<br> <br> <br> [References]<br> <br> 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.<br> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4564526/<br> <br> 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.<br> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4919527/<br> <br> 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.<br> https://www.ncbi.nlm.nih.gov/pubmed/25500202<br> <br> 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.<br> https://www.ncbi.nlm.nih.gov/pubmed/22506074<br> <br> -----------------------<br> Diet Resources by Scott<br> -----------------------<br> Lean Without Trying<br> https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ<br> <br> The Cycle Diet<br> http://thecycle.diet/<br> <br> **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required.<br> https://foodfreedomcourse.com/free/<br>
