“Cheese: Nearer to Perfect” American Cheese Society Conference, 2013 Moderator: Max McCalman...

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Babs Hogan, M.Ed.

ACSM Certified Health & Fitness Specialist Certified Wellness CoachKinesiologist (Texas A&M and UT Tyler)Book Author and Freelance WriterFood Revolution Ambassador

ACS Conference 2013ACS Conference 2013

We have interestingconnections…We have interestingconnections…

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We both lift weights

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We have a purposefor whey.We have a purposefor whey.

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We both have a heightened sense of smell.We both have a heightened sense of smell.

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We need calciumWe need calcium

1. Humans absorb only 30% of calcium in food (R1)2. Dairy sources are best3. Pasteurization reduces b.v.4. Cheese is the best source when milk is

unpasteurized

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Calcium bioavailability

• Humans absorb only 30% of calcium in food (R1: NIH)

• Bioavailability ratingsCow’s milk = 30-35%Cheddar = 32%Yogurt = 32 %Spinach = 5 %

(R2: www.dairynutrition.ca)

BioavailabilityBioavailability

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Cheese!

What’s the ultimate diet food?What’s the ultimate diet food?

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2/3 of Americans consider themselves overweight

Customer’s perspective:

25% of men are dieting 32% of women are dieting

Are cheese customers interested in weight loss?Are cheese customers interested in weight loss?

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Cheese is satisfyingCheese is satisfying

Dietary fat triggers the release of hormones that create a sense of fullness

1. Leptin & Cholesystokinin2. Fat in cheese moderates appetite3. Leptin is found in fat cells4. Cholesystokinin is found in small intestine5. The brain gets the message to stop eating

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Cheese slows glucose uptakeCheese slows glucose uptake

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Don’t go on a hunger strikeDon’t go on a hunger strike

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Cheese is complete proteinCheese is complete protein

Many types of cheese contain the fullcomplement of amino acids.

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Relevant food trendsRelevant food trends

Green shows butter; red shows salad oil

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Sources of linoleic acid (LA) (A) and α-linolenic acid (ALA) (B) between 1909 and 1999Sources of linoleic acid (LA) (A) and α-linolenic acid (ALA) (B) between 1909 and 1999

Blasbalg T L et al. Am J Clin Nutr 2011;93:950-962

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Whole milk vs. Low fat milkWhole milk vs. Low fat milk

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Cheese & disease risk factorsCheese & disease risk factors

Cheese is erroneously associated with many chronic diseasesand illnesses because it is high in saturated fat, sodium,cholesterol, and calories. The most common are:

1. CVD2. Obesity3. Diabetes: 2012 research revealed an inverse relationship with

cheese, yogurt and Type 2 diabetes. Cheese intake does not cause diabetes!(R6 AJCN)

4. Since the 80’s, diabetes has increased by 167%.(CDC)

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Dietary cholesterol and CVDDietary cholesterol and CVD

• Cholesterol levels have been linked to cardiovascular disease for 50 years, but many experts disagree.

(Sinatra, Lustig, Weil, Taubes, Pollan)

• Atherosclerosis is only one type and is known as clogged arteries. We will focus on this type.

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Does dietary cholesterol clog arteries? These studies say NODoes dietary cholesterol clog arteries? These studies say NO

• British Medical Journal, Feb 2013 (R14)

• Advances in Nutrition, May, 2013 (R19)

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Real causes of CVDReal causes of CVD

Cardiologist Stephen Sinatra, M.D.– Inflammation– Oxidation– Stress– Carbohydrates and sugar

(R9)

Notice something missing on this list?

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Saturated fatsSaturated fats

For decades, the mantra was

Avoid animal fats and high-fat dairy.

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Cheese is high in saturated fat, but…Cheese is high in saturated fat, but…• A review of 21 studies that observed 347,747

subjects for up to 23 years showed no evidence that dietary fat is associated with an increased risk of CVD.

(R13: AJCN March 2010)

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“The great diet-heart scam is the greatest scientific deception of our time."

George Mann, MD (R 16)

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Quote from Walter Willett, MD

"If Americans could eliminate sugary beverages, potatoes, white bread, pasta, white rice and sugary snacks, we would wipe out almost all the problems we have with weight and diabetes and other metabolic diseases."

Finally, a simple message to share…“Fat is not the problem.” (R 18)

Dr. Willett is the Chairman of the Dept of Nutrition at the Harvard School of Public Health

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Quotes from expertsQuotes from experts

“The number one dietary contributor to heart disease is sugar.”

Stephen Sinatra, MD, Great Cholesterol Myth, 2012

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“The scientific evidence, honestly evaluated, does not support the assertion that ‘artery-clogging’ saturated fats cause heart disease.”

Mary Enig, Ph.D. (R 17)

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• Saturated• Monounsaturated • Polyunsaturated (Omega 3 & Omega 6)• Trans-fats

Fatty AcidsFatty Acids

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Trans-fatty acidsTrans-fatty acids

SOURCES:o Natural: From ruminant animals: meat, milk, cheese,

yogurt, butter, etc.o Unnatural: Man-made, hydrogenated oil, found in

most of our processed foodso Consensus: Factory-made trans-fats are

BAD…really bad.

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Essential Fatty Acids Sources Essential Fatty Acids Sources

(Linoleic acid) Omega 6

• Safflower, corn, cottonseed, sunflower, and mixed veg oil

(α-Linolenic acid) Omega 3• Cold water fish, fortified eggs, grass-fed

animals, flax seed, walnuts, and cheese

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Both are needed for cellularmembrane functionBoth are needed for cellularmembrane function

Omega 6 1. American diet has too

much2. High amounts tend to

overpower Omega 33. Dilutes the Omega 3

effect

4. Associated with increased inflammation

5. Found in highly processed foods

6. Out of balance

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Essential Fatty Acids (Polyunsaturates)Essential Fatty Acids (Polyunsaturates)

• The body can synthesize all of the essential fatty acids except for two:

1. Linoleic acid (Omega 6)2. α-Linolenic acid (Omega 3)

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Omega 3 benefitsOmega 3 benefits

Adequate intake reduces:1. Inflammation2. Angina (pain in chest)3. Risk of sudden cardiac death Adequate intake improves:1. Blood pressure2. Brain function, especially after age 453. Fat burning process (R: The Omega-3 Effect, slide 36)

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Grass-fed animals (GFA)Grass-fed animals (GFA)• Omega 3s are formed in the chloroplasts of green

leaves & algae• Pastures containing 20% of red clover produce more

CLA (Conjugated Linoleic Acid)________________________________• Tell your customers that meat & dairy products from

GFA have up to 5x more CLAs than non-grass fed animals.

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Your customers need this messageYour customers need this message

1. CLA rich foods are protective against heart disease. People with the highest levels of CLA had a 50% lower risk of CVD. American Journal Clinical Nutrition 2010

2. CLA – rich foods helps fight cancer

4. CLAs are NOT found in non-fat dairy products. (And not in pill-form)

5. Natural CLAs helps reduce body fat.

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Greener pastures for butter loversGreener pastures for butter lovers

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Folks, we’ve been fooled!Folks, we’ve been fooled!

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There’s always a new storyThere’s always a new story

The first sentence of thearticle stirs the pot:“…much of the wholesome-foodie canonis fantasy, and as a solutionto the national obesity epidemic, is a dead end.”David Freedman, July/August 2013 issue

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The UDDER truthThe UDDER truth

• M = message• M = mootrition• Cheese is good MOOtrition.

• After all, it is a Nearer to Perfect food!

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For references & further readingFor references & further reading

Babs Hogan’s websites:www.healthy-cheese.com

Texas Cheese Tour videos:www.texascheesetour.com/videos

Email: babshealthcoach@gmail.com