“Survival of the fittest” is one of the core concepts of evolution, which means an organism that is fitter (stronger) has a better chance of successful mating and reproducing. In pure nature, the purpose of life is to reproduce, ensuring the continuity of the species. That is probably why most modern diseases such as diabetes, cardiovascular disease and cancer are more prevalent in the post-reproduction years. According to the concept of evolution, post-reproduction years have little benefits towards ensuring the continuity of species hence we are not evolved to develop resilience to these diseases.
You might have heard that…
Dairy is a part of a healthy diet in most populations. The Dietary Guidelines for Americans recommended 3 servings of dairy per day, including milk, yoghurt, and cheese.
In 2012, the American Diabetes Association (ADA) and the European Association for the Study of Diabetes (EASD) agreed that low-fat dairy products can be a part of a healthy diet among patients with diabetes, but there was no information regarding serving size.
Although whey protein is a part of milk protein (100g full-fat milk contains approximately 0.64g …
Sous-vide (pronounced sue-veed, means “under vacuum” in French) cooking has gained popularity in recent years. The cooking method involves putting your meat in a sealable bag, can be either vacuumed or not, then immerse the sealable bag into a water bath for a few hours. It is very similar to boiling, except that a sous-vide machine:
In this article, I summarise research that tested whether the sous-vide…
Protein is traditionally classified based on its bioavailability, which means a “good quality” protein must be:
According to this classification, dairy is considered a “good quality” protein, followed by animal meat. Most plant protein is considered a “poor quality” protein, except soy and pea.
But, many people are probably overemphasising the importance of protein bioavailability. In developed countries, the ratio of animal-to-plant protein intake is approximately
A group of experts in the field of appetite study revisited the “glucostatic hypothesis” of appetite regulation. This theory is long proposed in 1953 by Dr Mayer, who hypothesised that a low blood sugar concentration triggers hunger and hence food-seeking behaviour.
Many hypotheses for appetite regulation have been proposed since then. Yet, none of which can satisfactory explain why we feel hungry.
The research finding of this latest study concluded that hunger was linked to blood sugar dip. In my article:
Combining different plant proteins to form a “complete protein” is an essential knowledge among vegetarians and vegans to meet their protein requirement. Besides, the food industry can also use this knowledge to formulate good quality plant-based products.
A simulation study in the Netherlands compared the protein quality of 5 animal-based and 12 plant-based proteins, and how combining different plant proteins can improve protein quality.
The gold standard for rating protein quality is based on the Digestible Indispensable Amino Acid Score (DIAAS), endorsed by the Food and Agriculture Organisation (FAO). It takes into account the (i) ratios of essential amino acids…
Plant-based alternative meat mimics the texture and macronutrient composition of processed meat, such as burger, sausages, meat strips, etc. However, plant-based alternative meat is also an ultra-processed food. Many health-conscious individuals concern that it might not be healthier than real meat. Contenders for real meat commonly see beef patty as less processed. We can make beef patty or bean patty at home from scratch. However, we cannot reproduce the commercial Beyond or Impossible mock-meat patty.
The rise of alternative proteins, or meat substitute, has always concerning the meat industry. There a few pressures experienced by the meat industry, that result in alternative proteins being more favourable for human consumption:
In early 2020, an article published in The New England Journal of Medicine proposed that the health benefit of dairy consumption is relative to what is not being consumed. They have shown that milk is good for health when substituting processed meat or sugary beverages for milk. However, milk is adverse for health when substituting plant protein for milk.
In late 2020, another article published in Frontiers of Nutrition attempted a more mechanistic approach. The author discussed the dairy nutrients that influence cardiometabolic outcomes. Hence, this article sees dairy’s health benefit as more than substituting the worse for the better…
I was once challenged that:
“Turtles can live for 400 years but live a slower pace of life than a human being. You don’t need to exercise to live long. The best way to care for your body is not to speed things up, but to slow it down.”
The above statement is seemingly legit. Those who are reluctant to exercise can potentially use the above statement as an excuse to “avoid” exercise.
There is very little science in supporting the fact that “exercise is not necessary for longevity”. The closest scientific hypothesis related to this phenomenon is “live fast…