Welcome back friends. As we continue to forge ahead, as we start our final week here of our journey about the meat we eat, we're going to talk about meat in the diet and the things that meat brings from a balanced profile in terms of nutritional perspective. But then also, we'll talk about some of the challenges and why we need to continue to have a balanced diet. So as a whole, for as long as I can remember much before I went to college, I've always heard that red meat and poultry products as well have ZIP. And meat in the diet as a whole, the things that it brings to the table is ZIP. Zinc, iron and protein, and vitamin B12. These are the things that all red meat and poultry products, they do an awesome job in terms of their contribution to a balanced diet. So if you think about why these different compounds are important. Well if we think about zinc, it is certainly a very, very important co-factor in a scad of biochemical reactions as to what goes on in terms of glycolysis and, and electorn, electron transport. Iron certainly is absolutely fundamental as it associates with hemoglobin and myoglobin within ourselves, and we see some instances, lots of folks, particularly young women, that they can become anemic. And the iron is, is, and then we can see folks that consume too much of iron as well and that's a problem also. But when we lack iron in the diet and iron from meat is exceptionally bioavailable but collectively when we lack iron in the diet, then that can lead to anemia and a given level of weakness, lack of energy, lowered level of health collectively. We know that meat, as a whole, is predominately or one of the predominant components of meat is protein. And it provides protein within the diet, and protein and amino acids, that's the basic building blocks of protein as we consume it, and as we think about what goes on within our GI tract, certainly going to be hydrolyzed through digestion and then those amino acids, they'll be allowed to be absorbed through the small intestine. And as we think about meat, as, in its association with a balanced diet, it's it provides nine essential amino acids that are recon, required within the diet. And one other thing here, that as we think that, that certainly we're not going to get from any other food source, minus some kind of nutritional supplement. But dietarily, meat and any other animal protein is the only dietary source of vitamin B12, and we think that it's essential as it associates with DNA synthesis within our cells. So, I already mentioned a little bit about the anemia risk, but certainly there's a given percentage of US residents. Particularly those that are very young and those that are of an advanced age, that they can have marginal depletion of vitamin B12 and how that associates with a lack of immunity and a lack of effective physiology. We hit on the anemia parameter. So do, why do some folks choose not to consume meat products in the diet, and, and some concern is driven by saturated fat and specifically cholesterol, so we think about. And again, I am no human nutritionist here, I am a meat scientist. But as we think about cholesterol and what it is just like it states right there, it is a waxy substance. It's fat-like. It's a lipid, as a whole. And it's made by all animals. And so, what that means, and we'll talk about it a little bit more later, but if we don't consume cholesterol from animal proteins, we, I mean, we make cholesterol as well. We're obviously within the animal kingdom. And we make it, just like the animal protein products that we consume. And then ultimately, yeah, like it states there, blood and serum or serum cholesterol depending upon your interpretation that is certainly what we're making endogenously. And then dietary cholesterol, that's going to be what we've taken up from foods of animal origin. So there is a difference, certainly, between cholesterol, and it is a lipid product. But there's certainly going to be plant products that contain oils and fat, but not cholesterol. So as we see here in this example, we think about goods within the diet that we'll consume. Those that would be high fat, and high cholesterol, would be something like a fried egg, or meat product. We can have foods that are high in fat but don't contain cholesterol. That would be like a, a high fat food like peanut butter but it's certainly a plant product so it doesn't contain any cholesterol. We can have those that are low fat and high cholesterol and we see shellfish would fit into that category. And then we have those that don't hardly have any fat or any oil. And certainly don't have any cholesterol, and that'd be like fruits and some vegetables. So as we think about good cholesterol and bad cholesterol, and again, I'm, I'm not a human physiologist, I'm not a nutritionist, and I'm certainly not a medical doctor. But, what we think about and, and, and how cholesterol works and we think about going to the doctor and we have our blood profiles assessed. They'll talk about LDL, that's low density lip, lipoprotein, and how that works to transport blood, or how that works to transport cholesterol from the liver to the periphery. And that's generally associated as bad cholesterol, okay? And so converse to that would be HDL. And you'll hear your physician potentially talk about the ratio of LDL to HDL as it associates with heart health. But predominantly, HDL is from those body tissues back to the liver and ultimately excretion and removal of cholesterol and so that's high density lipoprotein, okay? So as a whole we've talked about products that contain fat and cholesterol, products that only contain fat and do not contain cholesterol, those from the plant kingdom and cholesterol we, we know this for sure. Cholesterol is a found in the plaques of those folks that have been deciphered to have coronary artery disease. And foods that are high in saturated fat, as a whole, and there's just no absolute there is a link here, but why exactly this always, occurs, I, I don't know that there's a definitive answer. But foods that are high in saturated fat, they collectively tend to increase low density lipoprotein cholesterol more than other foods. We know that many animal products, or some animal products for sure, are higher in saturated fats. And so collectively some years back, dietary work in humans has shown that folks that consume high levels of unsaturated fatty acids let's say in the form of vegetable oil, they had, ultimately had reduced levels of blood cholesterol. And so, it's led to the direction within our country for sure that consumption of saturated fats within the medical community is deciphered to have an association with coronary artery disease. We already talked about this some earlier, if we don't consume products which have cholesterol then ultimately we will go ahead and make them ourselves, we do, the liver produces that. So this is brand new science that just came out three weeks ago within the annals of internal medicine but this was a, a huge meta analysis. We took it says there's some 600,000 folks from 76 different clinical and other trials. And relative to what they found, or what they reported there was no, they found no association between saturated fat consumption and ultimately coronary heart disease. So again I mean it's certainly been popular well within US, the US and other developed countries it's been proclaimed within the medical community to and, and, and it's right. We need to have a balanced diet, just like it says right here. The animal products are certainly great in moderation, but it works as a part of a balanced diet. And you, you don't want to completely eliminate fat from your diet, because certainly understand that fat has an essential component as it associates with normal metabolic function, normal reproductive efficiency, it's all really essentials we think about. Steroid hormones that we produce, it's fundamental. And one other thing to consider is that many of the animal, or red meat products that we consume now as we have selected beef cattle and hogs to be leaner over the past 40 years. They're comparable in terms of fatty acids pro, pardon me, they're comparable in terms of saturated fat level as to what we would have with the chicken breast. And so, chicken is certainly, the poultry industry has done an awesome job of promoting and touting their product as being healthy and heart healthy, and it is. Guess all I'm getting at here is that you know, we certainly have products within the red meat industry that would be comparable in terms of their their healthfulness, and, and certainly offer a, a more diverse group of products that we can consume and we already talked about this just a second ago, so. We've reduced trimmable fat and reduced cholesterol collectively within the products that we consume. So this just kind of gives you a snapshot there of two pretty lean beef and pork products. One from the round, eye of round. A center loin pork chop, relative to the saturated fat calories and milligrams of cholesterol that they possess. So, pretty comparable. One other thing to kind of discuss, as we think about meat in the diet. Okay? So, within developed countries, and I want to step over here to the side. As we look at this graph, and we give recognition here to the CDC for this slide, but over time, if we think about those from 1994 to 2010, and we think about the percentage of residents of these states, within, obviously, US states. Relative to their BMI, their Body Mass Index, those that have a BMI over 30 is associated with obesity. We certainly have in this country, and in other developed countries, an obesity and diabesity, diabetic epidemic, and we can see that here, really in Southeast, in Southeastern US it's really a consequential problem. But really everywhere, we see that those maps have become progressively darker. Yet as we look here at ever that same period of time over the past 20 years we've kind of only had a marginal, if any, increase in red meat consumption. And so, certainly not saying that the red meat industry is, is faultless because we offer some products that certainly are high caloric, but collectively, you know, as we think about meat as being a part of a conventional Western diet. And this kind of accounts for some of what a conventional Western diet is. Like it says, we have carbohydrate sources that are really high a lot of times in refined sugars. Fat sources, lots of omega-6 fatty acids, vegetable oils and animal fat, 'kay? So, collectively we have over time, we've consumed too much and too many calories. Within developed countries, we have developed an epidemic of diabetes and obesity. And just like it states right here caloric intake as all it is really easy to eat refined sugars and fats and excess, how that associates with what goes on in terms of our insun, insulin and metabolically what happens with us. And so ultimately we end up, we eat too large a portions, too many calories, too much fat, we end up with a problem. So my former advisor a friend of mine who works at North Dakota State University, Dr. Eric Berg, he did some work to try to, kind of combat what was going on in terms of how the red meat and poultry industry were sometimes really targeted for their contribution for obesity and so he took a group of pigs. And fed these pigs until they reached a level of excessive adiposity they were obese, they were somewhere around oh, an excess of one to one and a quarter inches of back fat at the 10th rib. And then after they reached that impetus, they were either on a conventional hog diet or they were on a diet which offered the exact same nutritional profile with some addition, additional calcium carbonate to hit the calcium requirement, but it was all ground beef. Those pigs that were on this ground beef diet, over time, they became leaner, as we would think. So as we think about, and were those that were on the conventional hog feed, they continued to get fat. And so as we think about, certainly, is a Western diet, is that associated with adiposity and obesity and diabetes epi, and the diabetes epidemic, absolutely. But animal protein in itself you know, as we think about what goes on there we don't have that spike in insulin, and we don't generally, if we have a fairly high protein marginal further processed carbohydrate diet we don't develop, or we're not as apt to develop that level of insulin insensitivity which associates so often with obesity and diabetes. So, getting back to red meat consumption as a whole and steps that we can take, we've already hit on this some, but if you buy cuts that say loin, round, or sirloin, you trim excess trimmable fat. If you buy lean ground meat products, and if you use low fat cooking methods, things that when fat is evaporated it drips away from the product, and don't deep fat fry it, and have reasonable portion sizes, those are keys to keeping meat in the diet and having a balanced fatty, or a balanced diet including animal proteins. And so, this little table right here just documents differences between chicken and beef re, and fish as well, in terms of nutritional profile. [BLANK_AUDIO]
