Showing posts with label milk. Show all posts
Showing posts with label milk. Show all posts
Monday, March 16, 2015
Why Discuss Mother’s Milk on an Inflammation Blog
Milk Is Perfectly Adapted for Infant Nutrition/Development
I think that I should explain, if it is not obvious, why I keep bringing up breastfeeding/infant nutrition on this blog about diet, inflammation and disease. The starting point is that infants need nutrition, protection from disease and continued normal development or they won’t be able to reproduce. That means that milk is the focal point of a lot of natural selection and absence of the natural functions of milk, e.g. use of formula, would be expected to lead to inflammation and disease, which it does. Analysis of milk and how formula makes infants susceptible to disease and alters normal development, provides an extreme example of the interactions of diet, gut flora and the immune system.
Since this is World Breastfeeding Week and my wife is an Internationally Board Certified Lactation Consultant, I think that writing a few articles on milk is good for my health.
Milk Provides Complete Nutrition, Controls Gut Flora, Promotes Gut Development -- Formula Doesn’t
I find it amazing that supplements are encouraged for exclusively breastfeeding infants. It doesn’t make sense to suspect that breast milk is inadequate and why is formula fortified with ingredients at ten to a hundred times the levels in breast milk? The answer is in the infant gut flora and perhaps in poor maternal nutrition/gut flora.
Mother’s Milk Promotes Normal Infant Gut Flora -- Bifidobacteria
The normal infant gut flora is very simple, Bifidobacteria. Adults have gut flora composed of hundreds of different species of bacteria and infants have just Bifidobacteria. The name of the infant bacterium should be familiar if you read labels on yogurt. Bifidobacteria are common probiotics. That also explains why the diapers of exclusively breast fed babies smell like yogurt. Formula Promotes Adult Gut Flora
One bottle of formula kills the Bifidobacteria and replaces it with adult gut bacteria. The diapers are forever changed, because the adult gut flora is very persistent. The presence of the adult gut flora also explains why formula has the high levels of supplements. The adult gut flora consumes the supplements and leaves only tiny amounts for the infant. All of the breast milk nutrients go to the baby if only Bifidobacteria is present, but after the adult gut flora are established much higher levels are needed and the infant may still be deficient. Adult, formula-supported gut flora also digest antibodies and other protective factors in mother’s milk.
Supplement Mothers to Improve Infant Nutrition
Modern mothers are also eating modern diets that produce deficiencies. Chronic diet-based inflammation leads to a compromised ability to produce vitamin D in sunlight. Nursing mothers with poor diets may not be transferring enough vitamin D to their nursing babies. Since formula and the adult gut flora that it stimulates, causes gut inflammation, I suspect that formula fed infants are also compromised in their ability to produce their own vitamin D in sunlight. It makes more sense to supplement mothers than babies.
Formula Is not Breast Milk, It’s Not Even Close
Formula is cheap to produce, but expensive to buy. Formula is promoted as the next best substitute for milk from a baby’s own mother, but that isn’t true either. The next best alternative is mother’s milk from a certified human milk bank. It is available at a reasonable cost. Hospitals should know better and provide the only appropriate alternative. Early formula use dramatically increases healthcare costs.
Formula Lacks the Oligosaccharides Needed to Support only Bifidobacter
Fructose oligosaccharides (FOS) and other short chains of sugars are being promoted to support the growth of beneficial gut flora. These oligosaccharides do promote the growth of adult gut flora, but not just infant Bifidobacteria. Formula plus FOS and/or other prebiotic oligosaccharides other than those present in human milk support the growth of bacteria that rob nutrients from and degrade the protective components of breast milk. If the diaper smells like adult gut flora, then the baby was not fed mother’s milk.
Development of Gut and Brain
The newborn gut and brain are only partially developed. Mother’s milk is needed to supply growth factors to close and differentiate the gut epithelium, and long chain omega-3 fatty acids for brain growth. Formula may eventually be supplemented with the needed fatty acids, but the growth factors/hormones present in mother’s milk will not be provided in formula. Recent studies have shown that hundreds of different genes are activated in gut cells from infants fed either breast milk or formula. Formula leaves the gut leaky and fails to stimulate the development of the immune system that is dependent on interaction with normal infant gut flora. These dysfunctions partially explain the increased (10X to 100X) gut and respiratory infections resulting from formula use. The reduced brain development with formula explains the five point reduction in IQ of formula fed infants.
It’s worldwide breastfeeding week. Support healthy, non-inflammatory gut flora (infant Bifidobacteria) around the globe!
Infant Milk Allergy Colic and Sialic Acid
Speculation on the cause of infant reactions to cow’s milk in formula or transmitted into mother’s milk. Are mother’s priming their newborns in utero with antibodies to react to non-human sugars (Neu5Gc)?
Sialic Acids Mark the Surface of Human Cells
Human cells are covered with a forest of long and short carbohydrates, polysaccharides and oligosaccharides resp., which control the interaction of the cells with the outside world. The sugars exposed on the ends of these sugar chains are sialic acids. It is not surprising that pathogenic viruses and bacteria target sialic acids as the first step in attacking human cells and that policing immune cells avoid attacking their own cells by recognizing the sialic acids. The surprise is that essentially all other mammals have the same two sialic acids, Neu5Ac and Neu5Gc, but humans have only Neu5Ac. Meat and cow’s milk have both. Babies and mother’s milk should have only Neu5Ac.Evolution to Lose Neu5Gc to Avoid Pathogens
Surviving defective remnants of genes needed to make Neu5Gc suggest that loss of Neu5Gc was an adaptation to avoid general mammalian pathogens and to facilitate brain development. One of the limitations of using other mammals as models of human diseases is the differences in sialic acids that are commonly used for initial docking of pathogens on human cells. Other mammals have different forms of malaria than humans and we are well aware that influenza adapted to birds and pigs does not infect humans without adjusting to the lack of Neu5Gc.
Antibodies Against Neu5Gc
Humans make antibodies to Neu5Gc when injected with blood products from other mammals. A sudden change from a long term vegan diet to a meat diet can also lead to the production of anti-Neu5Gc antibodies. These types of antibodies may contribute to some types of non-lactose milk intolerance/allergies.
Neu5Gc from Cow’s Milk Gangliosides to Mother’s Milk
A significant problem in infant health is the reaction of the infant with abdominal distress after eating cow’s milk-based formula or in some cases from breastfeeding after the mother has eaten milk or other dairy products. Milk oligosaccharides, proteins and lipids have Neu5Gc. It is unlikely that cow’s milk proteins or oligosaccharides can move from the mother’s intestines to her breast milk, but it is possible that Neu5Gc attached to fatty acids in the form of gangliosides may be transferred to breast milk.
Mother’s Anti-Neu5Gc in Infants Gut Reacts with Cow Neu5Gc
If cow’s milk gangliosides are the source of Neu5Gc in breastmilk, then how do the infants develop antibodies to these relatively rare antigens? Babies receive all of their antibodies from their mother until their immune systems start to develop at about six months of age. The answer is hinted at by the observation of a mother whose exclusively breastfed infant developed sensitivity to breast milk after the mother ate dairy products. The mother reported that she shifted from a long term vegan diet to a meat diet to improve her nutrition during her pregnancy. It is also likely that she produced IgE antibodies to Neu5Gc, which were then transferred to her baby across the placenta during gestation.
Anti-Neu5Gc Antibodies May Explain Infant Milk Intolerance and Colic
Infants with anti-Neu5Gc antibodies obtained from their mother during gestation in utero, will have mast cells in the lining of their gut that are primed to react to Neu5Gc in cow’s milk present as components in formula or in trace amounts transferred into breast milk. Infants may respond to these immunological reactions with a variety of symptoms, including those observed as rejection of formula or breast milk after the mother has eaten dairy products or as colic.
reference:
Varki A. 2010 Colloquium paper: uniquely human evolution of sialic acid genetics and biology. Proc Natl Acad Sci U S A. 107 Suppl 2:8939-46.
Monday, March 9, 2015
Nutrition Comparison Milk and The Alternatives
Whether you believe people should or should not drink milk or whether you are allergic to milk or have lactose intolerance, here are some alternatives with nutritional information as well as what these options have to offer:
Milk
• The best source and absorption of Calcium and Vitamin D (out of all options noted below)
• Contains a good amount of protein (8 grams/8 oz)
• Contains about 12 grams of sugar, however, it is from a natural source called lactose
• Contains a good amount of phosphorus, magnesium, riboflavin and B12
Soy Milk
• Second best to milk. Typically fortified with Calcium and Vitamin D
• Contains a very similar content of protein (7 grams/8 oz)
• Sugar content is typically added
• Contains antioxidants and phytochemicals that have been shown to decrease heart disease, lower cholesterol and decrease certain types of cancers
Almond milk
• Can be a good alternative to milk if you are looking to cut the calorie content
• Hardly contains any protein (1 gram/8 oz)
• Sugar content is typically added
• Rich with Vitamin E, A and B12
Rice, oat or hazelnut milk
• Not the best milk alternative
• Hardly contains any protein (1 gram/8 oz)
• Typically contains a high amount of added sugars
• Compared to the other milk alternatives it’s nutritionally poor
• Fortified with Vitamin A, D and B12
Coconut milk
• Contains as much fat as whole milk (in most products)
• Contains hardly any protein (<1 calcium="" gram="" or="" oz="" p="">• Not much added sugars
• Typically fortified with Vitamin D and B12
Hemp milk
• A good alternative for people with allergies
• Protein content is closer to half that of milk (3 grams/8 oz)
• May contain a minimal or a high amount of added sugar
• Contains a good amount of omega 3
• Rich with B12, Magnesium, Phosphorus and Riboflavin and
fortified with Calcium and Vitamin D
What to choose? Choose higher protein content, no (or low) added sugars (stick to original or unsweetened) and fortified with vitamins and minerals (at least 30% Calcium and 25% Vitamin D of daily value, per 8-oz serving)
Read more »
Milk
• The best source and absorption of Calcium and Vitamin D (out of all options noted below)
• Contains a good amount of protein (8 grams/8 oz)
• Contains about 12 grams of sugar, however, it is from a natural source called lactose
• Contains a good amount of phosphorus, magnesium, riboflavin and B12
Soy Milk
• Second best to milk. Typically fortified with Calcium and Vitamin D
• Contains a very similar content of protein (7 grams/8 oz)
• Sugar content is typically added
• Contains antioxidants and phytochemicals that have been shown to decrease heart disease, lower cholesterol and decrease certain types of cancers
Almond milk
• Can be a good alternative to milk if you are looking to cut the calorie content
• Hardly contains any protein (1 gram/8 oz)
• Sugar content is typically added
• Rich with Vitamin E, A and B12
Rice, oat or hazelnut milk
• Not the best milk alternative
• Hardly contains any protein (1 gram/8 oz)
• Typically contains a high amount of added sugars
• Compared to the other milk alternatives it’s nutritionally poor
• Fortified with Vitamin A, D and B12
Coconut milk
• Contains as much fat as whole milk (in most products)
• Contains hardly any protein (<1 calcium="" gram="" or="" oz="" p="">• Not much added sugars
• Typically fortified with Vitamin D and B12
Hemp milk
• A good alternative for people with allergies
• Protein content is closer to half that of milk (3 grams/8 oz)
• May contain a minimal or a high amount of added sugar
• Contains a good amount of omega 3
• Rich with B12, Magnesium, Phosphorus and Riboflavin and
fortified with Calcium and Vitamin D
What to choose? Choose higher protein content, no (or low) added sugars (stick to original or unsweetened) and fortified with vitamins and minerals (at least 30% Calcium and 25% Vitamin D of daily value, per 8-oz serving)
Type of Milk (1 cup) | Calories | Fat | Sat. Fat | Chol. | Protein | Carbs | Sugars |
Whole cows milk | 150 | 8 g | 5 g | 35 mg | 8 g | 12 g | 12 g |
2% cows milk | 130 | 5 g | 3 g | 20 mg | 8 g | 13 g | 12 g |
1% cows milk | 110 | 2.5 g | 1.5 g | 15 mg | 8 g | 13 g | 12 g |
Skim cows milk | 90 | 0 g | 0 g | <5 mg | 8g | 13 g | 12 g |
Soy, unsweetened | 80-90 | 4-4.5 g | 0.5 g | 0 mg | 7-9 g | 4-5 g | 1-2 g |
Soy, plain/original | 70-130 | 2-4 g | 0-0.5 g | 0 mg | 5-8 g | 8-16 g | 6-9 g |
Almond, unsweetened | 30-50 | 2.5 g | 0 g | 0 mg | 1 g | 1-5 g | 0-1 g |
Almond, original | 50-60 | 2.5 g | 0 g | 0 mg | 1 g | 6-8 g | 5-6 g |
Hemp, unsweetened | 70 | 6 g | 0.5 g | 0 mg | 2 g | 1 g | 0 g |
Hemp, original | 100-140 | 5-6 g | 0.5 g | 0 mg | 2-4 g | 8-20 g | 6-14 g |
Rice, plain | 80-130 | 2-2.5 g | 0 g | 0 mg | 1 g | 16-27 g | 8-14 g |
Oat, original | 110-130 | 1.5-2.5 g | 0 g | 0 mg | 4 g | 24 g | 19 g |
Hazelnut, original | 110 | 3.5 g | 0 g | 0 mg | 2 g | 18 g | 14 g |
Coconut, unsweetened | 50 | 5 g | 5 g | 0 mg | 1 g | 1 g | 0 g |
Coconut, original | 80 | 5 g | 5 g | 0 mg | 1 g | 7 g | 6 g |
· Table Taken from Spark People website
Friday, March 6, 2015
Mango Breakfast Pudding with Chia Seeds Walnuts and Hemp Milk Loaded with Omega 3 Essential Fatty Acid
An easy way to cut a mango.
Yesterdays Wall Street Journal
There was an article in the Wall Street Journal yesterday about the promising studies on the health benefits of omega 3. As I have pointed out many times, this fatty acid has been associated with reducing the risk of heart disease, which has been well publicized.This article also confirmed that there are studies considering the usage of omega 3 to treat or prevent Alzheimers, epilepsy, rheumatoid arthritis and other serious conditions. Although the journal pointed out sources like salmon, mackerel, sardines, flax and walnuts, they neglected to point out some of the best vegetarian sources of omega 3 such as hemp and chia seeds (see my article on Best Fish and Vegetarian Sources of Omega 3 Essential Fatty Acids). All in all, Im glad that public awareness is increasing on the many benefits of this nutrient.
Its a Mango Morning
Ive come across some wonderful, giant California mangos lately which Ive been enjoying in salads and desserts. They are packed with vitamin A and vitamin C. They are also a good source of dietary fiber and vitamin B6. Heres a breakfast idea that takes advantage of the many benefits of raw mangos and also provides a large dose of omega 3 and omega 6 essential fatty acids. Each serving provides over 4 grams of omega 3 and over 5 grams of omega 6. With only around 200 calories a bowl, it also provides over 8 grams of fiber per serving. Try this healthy breakfast pudding and make it a mango morning!
***
Mango Breakfast Pudding with Chia Seeds, Walnuts and Hemp Milk
[serves 4]
2 cups Living Harvest vanilla hemp milk
5 tablespoons chia seeds
2 cups diced mango (1 huge or 2 medium mangos)
1/4 cup raw walnuts
The night before, combine chia seeds with hemp milk and stir vigorously with a fork for a minute or so. Let sit for 15 minutes and stir again until the chia seeds are well blended and separated. Let the mixture sit out for an hour, stir one more time and refrigerate overnight until thickened and firm.
In the morning, holding the mango so that the seed is vertical to the cutting surface, slice off half the mango. Turn the half over and, with the tip of the knife, score it into little squares being careful not to penetrate the skin. Then turn it inside out and cut away the squares. Do this to the other side. There will be some extra mango around the edges after doing both sides so just trim around and salvage what you can.
Stir the mango into the vanilla chia pudding. Divide into 4 bowls, top with walnuts and serve.
Per serving: 206.3 calories, 12.8 g fat, 1.9 g saturated fat, 0 g cholesterol, 5.1 g protein, 31.3 g carbohydrates, 8.3 g fiber, 4.3 g omega 3 and 5.6 g omega 6 fatty acids.
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