RED MEAT AND PROCESSED MEAT CONSUMPTION-Linked to Disturbed Blood Sugar Regulation
Increased levels of blood sugar and insulin are symptoms of pre-diabetes and type 2 diabetes, which are disturbances in blood sugar regulation. Diabetes increases the risk of heart attack, stroke, heart failure, kidney disease, blindness, impotence, amputation and premature death. A large meta-analysis found a link between red and processed meat consumption and disturbances in blood glucose regulation. Consumption of processed meat was linked to increased blood glucose and insulin. Consumption of red and processed meat is lined to higher body mass index (BMI: proportion of weight to height.) Red and processed meat eaters tend to be fatter, which makes them more prone to type 2 diabetes.
HIGH-PROTEIN DIET PLUS WEIGHT TRAINING Improves Body Composition
The US Dept. of Agriculture recommends that people consume .8 grams of protein per kilogram of body weight. Active people might benefit from as much as 1.5 grams per kilogram. Researchers found that high protein intake (3.4 grams per kilogram of body weight per day) plus a periodized weight training program showed greater decrease in body weight, percent fat and fat mass than a group consuming 2.3 grams of protein per kilogram of body weight. There was no differences in fat-free mass. Previous studies showed overfeeding protein without weight training did not alter body composition. They concluded that intensely training athletes would benefit from protein intake greater than 2 grams of protein per kilogram of body weight per day.
PALEO DIET Improves Metabolic Syndrome Symptoms
The Paleolithic or "caveman diet" is based on consuming berries, nuts, lean grass fed meats and fish. Proponents of the diet claim that human genes evolved over thousands of years to optimize metabolism from eating these natural foods. Industrialization changed the human diet suddenly to include the consumption of grains and calorie dense, high fat, processed foods. Food choices also increased which promoted overeating and overconsumption of unhealthy foods. Researchers found the Paleolithic diet improved symptoms of the metabolic syndrome, a cluster of risk factors that include abdominal fat deposition, abnormal blood fats, high blood pressure, insulin resistance and type 2 diabetes. People consuming the Paleo diet showed decreases in waist circumference, blood fats and blood sugar compared to people consuming a normal diet.