3 years since i updated this blog... Can't believe it's been that long.. o.o
Anyway, as this blog is dedicated as my personal fun notes, like to recap some stuff that i read on the a book Encyclopedia of All things Dangerous! - where on of the catchy facts is about "fake medicines" from the past that actually really harmful.. Well... people on the past didn't have the knowledge, you can't really blame them tho..
Amino acids are the individual building blocks of protein. Nine are called “essential,” meaning that the body cannot make them from other amino acids. As noted earlier, consuming dietary proteins that are more “complete” in all essential amino acids—such as animal-source protein—causes larger increases in IGF-1 than does protein not as biologically complete and with more nonessential amino acids.
Generally, people with higher intake of animal products have much higher plasma IGF-1—that is, IGF-1 as measured in the blood—than those with lower intake. In women, after adjusting for caloric intake, no association was found between fat or carbohydrate intake and IGF-1, but animal protein and milk drove up IGF-1 to risky levels. This suggests that a diet lower in animal protein is the most modifiable factor to maintain a lower and healthier level of IGF-1.
Interestingly, saturated fat intake does not raise IGF-1 directly, but because it is associated with lower levels of IGF-binding proteins, it increases circulating free IGF-1 even further.29 IGF-1 levels are also notably lower in vegans.
Of all plant proteins, the essential amino acid distribution of soy is said to be the most “complete,” meaning the closest to animal protein; soy has higher levels of many of the essential amino acids than other plant foods. While animal and soy proteins contain a greater content of essential amino acids, other plant proteins contain more than adequate amounts for human nutrition. To discern the differences between the effects of soy and nonsoy plant protein, researchers broke down vegan women’s protein intake further. They found that nonsoy plant protein was associated with lower IGF-1 levels, but soy protein was associated with higher IGF-1 levels.
It was noted by Dean Ornish’s Prostate Cancer Lifestyle Trial that a low-fat vegan diet with supplemental soy protein did increase IGF-1, but it also increased the IGF-binding proteins; as a result, soy in moderate amounts did not have a significant effect on free IGF-1. These results imply that soy protein, while it may raise IGF-1 levels, is still not as risky as animal protein. However, the more we concentrate these proteins and take them in an isolated form, the more potential they have to stimulate IGF-1 production. Dietary interventions using isolated soy protein have reported higher increases in IGF-1 than those using soybeans alone.
The bottom line: whole soybeans or minimally processed soy foods (such as tofu and tempeh) are acceptable; however, trying to build more muscle with isolated soy protein concentrates (such as powders) is not advisable
High levels of IGF-1 are certainly detrimental to health, since they are strongly linked to cancers and also associated with all-cause mortality and cardiovascular mortality. Minimizing or avoiding animal protein and isolated soy protein should be the goal, to keep IGF-1 levels in a safe range. As for IGF-1 levels getting too low, you do not have to be concerned as long as you are eating a broad assortment of health-promoting plant foods.
The take-home message here is that animal protein—even egg whites and lean white meat—is not longevity-favorable and that our society’s obsession with overconsuming protein is at the root of our epidemic of cancer. Super Immunity can only be achieved with a diet designed to be significantly lower in animal products than most of us consume today.