Dr./Prof. Alvin Berger, CEO SciaEssentials and SciaDonics, Co-Founder LifeSense Products, December 2019
Introduction. In this invited review, we are honored to have Dr/Professor Alvin Berger describe the current challenge of poor bioavailability of CBD, and how bioavailability can be improved by various means, including use of medium chain triglycerides (MCTs). Dr. Berger is a published expert on lipids including MCTs, with academic, industrial and commercial experience. He has also published landmark papers on endocannabinoids and phytocannabinoids in prestigious journals with Raphael Mechoulam and Vincenzo Di Marzo, leaders in the cannabinoid field.
Definitions of solubility, absorption, and bioavailability. Solubility is the ability of a substance to be dissolved. Some nutrients are not dissolved, but evenly dispersed as fine particles with mixing or sonication. Bioavailability is the uptake of a drug or nutrient by our organs. As it is challenging to measure levels of a nutrient in an organ (requiring a biopsy in humans), a surrogate is to measure levels in whole blood, plasma, or serum. Once the molecule of interest is in the blood circulation, it can exert biological actions by binding to receptors (such as cannabinoid receptors CB1 and CB2 in the endocannabinoid system; and non-cannabinoid receptors like serotonin receptor 5-HT1A, GPR55, and μ- and δ-opioid receptors). If a nutrient is not properly solubilized or dispersed, this can contribute to poor bioavailability. Other factors contributing to poor bioavailability are: poor absorption during digestion (uptake of nutrient from the digestive tract to the blood circulation); degradation during digestion; excretion to the stool or urine; and being metabolized or broken down before reaching target organs. In recent years, drugs and nutrients (such as CBD) have become more lipophilic (fat loving), with poor solubility, unless special emulsifiers and other technologies are employed.
CBD focus. CBD has attracted significant interest due to lack of psychotropic activity, and anti-inflammatory, anti-oxidative, anti-necrotic, pro-sleep, anticonvulsant, anxiolytic, and anti-pain properties [1]. CBD displays a favorable safety and tolerability profile in humans making it a promising candidate for combatting epilepsy, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, Crohn’s disease, society anxiety disorder, and schizophrenia. In June 2018, highly purified CBD Epidiolex®, a CBD oil preparation, was approved by the FDA for seizures associated with Lennox-Gastaut syndrome or Dravet syndrome. CBD is widely used as a popular food supplements and also topically for a range of complaints. The CBD market will grow to $2.1 billion for US consumer sales by 2020.
Bioavailability of CBDs. CBD can be obtained orally, sub-lingually (under the tongue), and by injection, vaporization, rectal suppositories, and inhalation. Oral bioavailability of CBD is very low (13–19%) [2] due to: limited aqueous solubility; extensive first pass metabolism (after passing through the intestine, the substance is converted to an inactive form at the liver); and renal (kidney) excretion of metabolites [3]. Despite extensive use of CBD, there is little data on its absorption, distribution, metabolism, and excretion, and rates thereof (together, known as pharmacokinetics or PK). Understanding PK is necessary to optimize bioavailability. A challenge in determining bioavailability is high intra (within)- and inter (between)-subject absorption [4], which can relate to genetic differences, foods consumed with the preparations, and more. Companies must optimize solubility and bioavailability to provide customers with an efficacious product to differentiate themselves from competitors in this increasingly saturated and soon commoditized space. With higher bioavailability, consumers can consume less product to achieve equivalent benefits, and better taste. If CBD crystallizes out of solution, this imparts a bitter and undesirable taste.
Dose effects on bioavailability. Not surprisingly, consuming more CBD leads to a higher blood concentration. But there is a saturation or plateauing (leveling off) effect. For example, maximum blood concentration was similar with 400 mg and 800 mg doses [5]. Moreover, physiological benefits exist at low and high doses (bimodal effects); and these effects can be opposite at different doses, vastly complicating decisions on the optimal dose to consume. At this time, lack of understanding of dose to consume for different conditions is a huge concern, and not a problem easily solved.
Meal effects on bioavailability. Consuming fatty foods (nut butters, oils, full fat dairy, avocado, etc.) prior to consuming a lipophilic substance (like CBD) generally improves absorption and hence bioavailability. Adding oils to CBDs makes the mixture more lipophilic (fat-loving), driving absorption to the chylomicron-lymphatic absorption path, increasing overall bioavailability versus absorption via the hepatic (liver) portal route (system for absorbing hydrophilic [water-loving] substances from the gut to the liver). In one study, consuming a standard breakfast one hour before consuming CBD capsules increased bioavailability [5]. Co-consumption with fatty foods may also lipase activity, which is valuable when lipid components must be cleaved off a molecule’s backbone for maximal absorption (for example, absorption of the fatty acids from the glycerol backbone in triglycerides, the main form of fat in nature); and may increase biliary flow which helps solubilize fatty nutrients in the gut. Consuming CBD with a fatty meal may also decrease any gastrointestinal discomfort basis results with other fatty molecules. Despite the current craze to add lipophilic nutrients to coffee (“bullet-proof”), this is generally ill advised due to more propensity for gastrointestinal absorption and possibly less solubility and associated bioavailability (not to mention, undesirable effects of consuming acidic coffee on an empty stomach).
Methods to increase solubility of CBDs. These include: self-emulsifying drug delivery system (SEDDS) [6]; self nano-emulsifying drug delivery systems (SNEDDS) [7]; utilization of liposomes and lipospheres (coating CBD in lipid particles) [4]; and solubilizing CBDs in oils such medium chain triglycerides (MCT) and other oils [8]. An emulsion is a thermodynamically stable system comprising oil, water, and a surfactant or emulsifier, and have been used to effectively deliver highly lipophilic drugs and nutrients. Solubilization in MCTs will be our focus herein.
MCTs defined. MCTs consist of fatty acids of chain length 6-10 carbons, esterifed (attached) to a glycerol (glycerin) backbone. In a typical triglyceride in a vegetable oil, the chain lengths would be 16-20 carbons. Fatty acids of chain length 6-10 are classified as a saturated fat for labeling purposes, but do not behave like longer chain fatty acids with 12 or more carbons, because medium chain fatty acids (MCFA) are absorbed via the hepatic portal system; whereas longer chain fatty acids are absorbed via the lymphatic system. MCFA are rapidly and efficiently absorbed, and MCT have been used since the 1980s by athletes, and in recent years by the masses for weight management, energy, cognition and increasingly solubilization of hard to solubilize nutrients (and drugs). MCTs are used topically (labeled as caprylic-capric tryglycerides- C8/10) to increase penetration through the skin’s stratum corneum outer layer.
Solubilizing CBDs in MCT oils. Bioavailability of CBDs can be improved with various techniques. MCTs advantage is providing a healthy oil that is not stored as body fat, but rather burned for energy at the liver or preferentially converted to beneficial ketone bodies, providing sustained energy, glycemic control, weight management, and cognitive benefits. These benefits may be additive or possibly synergistic (greater than the sum of the parts) with CBDs. MCTs can increase bioavailability of CBDs by increasing solubilization in liquid products and in the gut [9], and by minimizing first pass metabolism (liver degradation). MCTs and their derivatives can also increase bioavailability by forming SEDDS and SNEDDS with drugs and nutrients [10-12]. A practical advantage of solubilizing CBDs with MCTs are the very long shelf life of MCTs, with typical re-test dates being 3 years. Stability is high because there are no double bonds in high quality C8/10 MCTs to oxidize. Oxidation is a major concern with some vegetable oils and fish oils, imparting bad taste and undesirable health effects. Despite reports in lay media, there is little evidence MCTs have anti-microbial properties; rather it is the monoglyceride or fatty acid component of MCTs that have anti-microbial properties [13, 14].
Types of MCTs used to solubilize CBD. Companies purchasing LifeSense Products’CBD Solubilizer (containing C8 MCTs) report they have internal data demonstrating C8 MCTs solubilize CBDs better than C8/10 MCTs; and claim better bioavailability with the former. Dr. Berger is not aware of formal studies proving this. However, C8 fatty acids and C8 MCTs do have different polarity than those from C8/10, so such differences are conceivable. Another advantage of C8 over mixtures of C8/10 is the former leads to larger increases in beneficial plasma ketone bodies, which is expected to translate to better weight management, sustained energy, cognition and other conditions correlated with increased ketone bodies [15].
Solubilizing CBDs in coconut oil. Despite marketing claims from the Coconut Oil Board and companies with vested interests, coconut oil is not a rich source of MCTs (and should not be called an MCT oil) as it contains predominately the longer chain C12 fatty acid (lauric acid; esterified to glycerol), and C12 is less polar (more hydrophobic, water resisting) than the C8 and C10 fatty acids (esterified to glycerol) found in true MCT oils [14]. Coconut oil contains only 5-15% C8/10 fatty acids. C8 MCTs (such as LifeSense Products’ CBD solubilizer) contain 95+ percent C8, with up to 5% C10, and minimal C6 and C12. In C8/10 MCTs, the ratio of C8:C10 is 60:40 or 70:30. It is very likely coconut oil would solubilize CBDs differently than C8/10 MCTs; and physiologically coconut oil behaves mostly like other long chain fats, accumulating in adipose tissue and having adverse affects on LDL (bad) cholesterol in high amounts; moreover, coconut oil can impart a soapy taste to products [14].
Water soluble CBD and powdered CBD. Using previously described techniques, water soluble CBD oil appeared on the market beginning in 2016. CBD added to oil would appear as oil droplets in the water. To produce a single phase, CBD can be dispersed into oil to create an emulsion by: using surfactants to lower surface tension between two liquids; and by using emulsifiers to mix the two liquids. An emulsifier such as lecithin contains a hydrophilic head (the polar group in lecithin) and a hydrophobic tail (fatty acid chains in lecithin). The head contacts the water, the tail contacts the oil. If additional emulsifiers are added to MCT oil, an added benefit may be further increases in CBD absorption and bioavailability, tracking with greater increases in ketone bodies and plasma C8/C10 fatty acids (and also less stomach upset in sensitive individuals [16]. Similarly, mixtures of powdered CBD and powdered C8 MCT oil (the latter from LifeSense Products) are manufactured with emulsifiers for addition to aqueous vehicles, offering the convenience of a powder. Such powders can be mixed with other nutritional powders.
Solubilizing different phytocannabinoids in MCT. Cannabis sativa plant contains more than a hundred different phytocannabinoid compounds, CBD being one. Hemp seed oil and full spectrum CBDs contain numerous phytocannabinoids and terpenoids. Some of these are structurally similar with similar polarity (charge) and may have similar solubility as CBD; but not all phytocannabinoids and terpenoids can be expected to solubilize equivalently in a given oil or bioavailability enhancer system. Thus, companies should make solubility measurements on their complex mixtures in MCTs. On the biological side, an advantage of complex phytocannabinoid systems are the “entourage” effects where non-receptor binding lipids decrease degradation of receptor-binding phytocannabinoids [17, 18]. As THC is structurally similar to CBD, systems that maximize solubility and bioavailability of CBD may do the same for THC and levels of blood THC should ideally be measured for each formulation developed [1].
Conclusions. MCTs alone and in SEDDs formulations are increasingly used to increase solubility and oral bioavailability of CBDs. This allows manufacturers to provide a product that is more potent biologically (also providing a competitive commercial advantage); and at the same time, provides for the independent (possibly synergistic) benefits of C8/10 MCT oils.
References.
Here our own Dr./Prof. Alvin Berger, Co-Owner of LifeSense Products does a deep-dive label dissection for a customer of one of the products on the market:
Based on the above, we can assume there is some C12 MCT that is unlabeled but we cannot be quantitative based on there being too many unknown variables.
Considering that C12 is the most abundant fatty acid in coconut oil at nearly 50% of the fatty acids, it is reasonable to assume the distillation process they use would to remove saturates, would not remove all the C12.
Assuming the unknown saturated fatty acid and unknown MCTs both came from C12, then there is 7.3 g C8, 5 g C10 and 1.7 g C12 (Note: the label states these are typical, not actual values).
On a percent basis, this amounts to 52% C8, 36% C10, and 12% C12.
Even if we count the C12 at only 5% of total (assumes 0.7 parts C12), the ratio of C8:10 is only 56%: 39%.
This is thus very likely a low grade MCT oil, since the ratio of C8:10 is not even 60:40 (as found in “commodity” C8/10 MCT oil); and there is very likely C12 as noted above.
LifeSense® Products team
"Great article, Life Sense team! Informative and easy to understand; perfect for sharing with friends and family new to MCT. Especially enjoyed your closing salutation of ‘in warmth’, as it’s -43 here at my home Manitoba, Canada! Thanks for all your great products and education, Risa O."]]>
About two hundred years ago, Americans ate 0.09 ounces of sugar per day. In 1970, we ate 5.4 oz of sugar per day, and today, about 6.7 oz daily, or 3 pounds or six cups of sugar per week. The United States ranks as having the highest average daily sugar consumption per person (https://www.thediabetescouncil.com/45-alarming-statistics-on-americans-sugar-consumption-and-the-effects-of-sugar-on-americans-health/; https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf). Sugary diets are linked to not only obesity and contributing to the current obesity epidemic, but to also increased risk of heart disease, diabetes, poor dental health, high blood pressure, and high cholesterol. Clearly, as a Nation, we need to decrease the amounts of sugars we consume. In the Unites States, our dietary food labels are regulated by the Food and Drug Administration (FDA) and United States Department of Agriculture (USDA). These regulatory bodies have made every effort to improve our food labels for clarity and accuracy over the years. And yet, there is tremendous confusion on how to interpret food labels. Here, we focus on understanding the Carbohydrate and sugars on the label, due to the negative health consequences of consuming excessive carbs; as a courtesy to the huge amount of people trying to cut back on their carb intake to follow popular low carb “keto” diets; and as a service to the diabetic community, that truly need to understand what they are consuming for the best management of their situation. Let’s dive in.
A calorie is a unit measure of energy. Calories on food packages are actually Kilocalories (Kcal), or 1,000 calories. A Kcal is a measure of energy needed to raise the temperature of 1 kilogram of water 1 degree Celsius. The energy content of food can also be expressed in kilojoules (KJ); one Kcal equals 4.184 KJ. Originally, Kcal in foods were measured by determining the calories in a bomb calorimeter by burning the food and recording water temperature increases. Today, food label calories are determined by indirect methods (the Atwater System), by looking up caloric values in tables provided by the USDA and other reference tables. 4 Kcal/g is assigned to proteins and fats, and 9 Kcal/g is assigned to fats. Values of 4 and 9 assume a food is fully absorbed, and represent total energy (TE). If a food is not completely absorbed, with all or part of it ending up in stool, then only a portion of the food can be used by our bodies to provide useful metabolic energy. In these instances, the manufacturer provides energy data to the US Food and Drug Administration (FDA), and petitions for a reduced energy value, representing digestible energy (DE; TE-fecal energy=DE). Full fibers have a caloric value of 0, sugar alcohols each have a unique DE and hence their own label calories, but are generally considered to have 2 Kcal/g, with exception of erythritol (0 Kcal/g). On April 18, 2019, the FDA concluded, following petitions, that the rare natural sugar allulose can have a value of 0.2-0.4 Kcal/g on food labels. High intensity sweeteners (HIS) also have reduced caloric values, and there are many other examples of foods and ingredients with reduced caloric values.
How many calories should you measure in a day?
To maintain constant body weight, one should be in energy balance, meaning energy in (usable food energy, most correctly DE or metabolizable energy, ME) equals energy out (energy expenditures). Energy expenditures equal resting metabolic rate (RMR), the thermic effect of feeding (TEF), and the thermic effect of activity (TEA). RMR represents the minimum amount of energy necessary for a person's body to keep functioning at a healthy homeostasis: lungs breathing, heart beating, brain working, and a normal body temperature. Basal metabolic rate (BMR) is not identical to RMR but is a related concept. RMR represents 60-75% of one’s daily energy expenditure. RMR is increased in response to exercise. Heat given off from eating food (TEF) represents 10% of energy expenditure. TEA represents energy devoted to muscular activity (includes shivering and fidgeting) and physical work (exercise), and represents 15-30% of energy expenditure. Formally, each person should calculate their calories to maintain current body weight or to lose a given amount of weight, but this is not very practical on a food label, but may be measured by competitive athletes.
Thus, on food labels, a value of 2000 Kcal/day is typically represented on food labels for adults, and percent daily values (DVs) are based on this amount of calories. There is a long history on how and why this value of 2000 was assigned. For most of us, 2000 calories is likely insufficient to maintain energy balance, but the thinking is that if a higher caloric value were assigned, people would eat more. Considering our current obesity epidemic, for practical reasons, it is reasonable to use the 2000 value. Clearly if you are a Tour de France cyclist, you can consume up to 7000 calories per day, without gaining weight. So one must use common sense when determining the amount of calories to consume each day; and determine what your body weight and body composition goals are.
How can you reduce your intake or burn more calories per day
Set point theory, based on evolutionary principles, dictates that whether one is a bit underweight or overweight, there are metabolic and hormonal forces driving us to maintain current body weight. So, reducing caloric intake is never easy. Here are some suggestions to decrease caloric intake. Increase your exercise level (TEA Physical work), and avoid post-exercise, typical compensatory increases in caloric intake by consuming lots of liquid, and fibrous, filling foods. Consume foods with a high satiety index (SI), that is, foods eaten at one meal, that lead to less foods consumed at a subsequent meal. Potatoes (baked potatoes) are an example of a food with a very high SI. Some fatty foods are known to diminish appetite, which relates to how much food is consumed at a current meal. Foods such as avocados, flax, Greek yogurt, legumes, soups, cottage cheese, oatmeal, meats, and almonds (whole) are reported to diminish appetite. Minimize consumption of addicting foods like sugary deserts, which bypass our normal appetite regulatory mechanisms. Avoid foods rich in both fat and sugar such as donuts, because humans have not evolved the control mechanisms to regulate intake easily. Foods rich in both fat and sugar do not occur in nature.
]]>Ancestral diets consisted mainly of meats and low carbohydrate food sources like grasses, with an absence of added refined carbohydrates in foods and beverages. About 200 years ago, it is estimated, humans ate 3 grams of sugar per day. But by 1970, we consumed 155 grams daily, and today, 190 grams. Carbohydrates are also not an obligate, “essential” macro nutrient in our diets, because we can synthesize (via a process known as gluconeogenesis) all we need. Clearly, we did not evolve as a species on the current sugar-laden diets that promote obesity, and contribute to metabolic syndrome and obesity. Moreover, there is not good reason for consuming excessive simple sugars, excepting needs of certain athletes, and even then, typical “weekend warriors” do not need to consume excessive sugars while exercising.
So, keto diets are absolutely safe for all age categories, possibly even infants. Human breast milk contains lactose as a sweet carbohydrate source, along with specialized sialic acid-containing complex carbohydrates that bind toxins; but also ketogenic compounds like medium chain triglycerides (MCTs), to supply energy in between breast feedings.
In past generations, a Keto diet would be easy to follow because sugars were not added to foods in excessive amounts. The challenge today, is that to stay Keto, one must avoid most snack foods, desserts, processed cereals and grains, and even some meats (sugar added for flavor and browning). Possible to stay keto in the long run, yes, but not without challenges, particularly when eating away from home in markets and restaurants. Variants of the Keto diets, such as cyclical- and mixed Keto diets, where Keto is varied with carbs (low glycemic ones) on some days are much easier to follow and adhere to. I would recommend these variants and also recommend not to become too excessive and over regimented about carb indulgences. I suggest to my patients, they throw away their Urinary Keto sticks. There is fear amongst keto enthusiasts that having carb indulgences will take them out of their fat burning/beneficial ketogenic metabolic mode, but this is an understudied area. Consuming high grade MCT oils, like C8 MCTs oilsm or exogenous ketone body salts, make it easier to return to this ketogenic metabolic state, which resembles a fasted state metabolically.
Since, the largest component of a Keto diet is fat, my biggest concern with Keto is that the fats consumed may not be healthy ones. Examples of undesirable fats include excessive amounts of coconut oil, deep fried fats, lard, and oxidized/rancid fats. A certified nutritionist, particularly one with an expertise in fats, is a great resource. The carbohydrates consumed should be of the low glycemic, less processed variety. Go Keto.
]]>We must nurture our brain at all life stages, but particularly as seniors. The brain is the largest user of glucose in the body. But with aging, it’s harder to utilize glucose for energy due to insulin resistance and other factors (Nugent et al. 2016). Medium chain triglycerides (MCT), particularly C8-MCT, provide a non-insulin-dependent brain energy source via conversion to beneficial ketone bodies (KBs; Courchesne-Loyer et al. 2017). KBs are also produced during periods of low food intake (fasting), carbohydrate restrictive ketogenic diets, starvation, and prolonged exercise. A 20-70 gram daily MCT dose improved various cognitive outcomes in persons with mild-to-moderate Alzheimer's disease (AD; Cunnane et al. 2016a).
This is a hugely important finding as there are more than 5 million Americans living with AD; by 2050, this number may reach 16 million (https://www.alz.org/facts/). But can MCTs improve cognitive functioning in cognitively normal persons? In 19-non-demented Japanese elderly men and women over 60 year’s age given 20 g MCTs (75% C8 and 25% C10), plasma KBs were elevated leading to positive effects on working memory, visual attention, and task switching (Ota et al. 2016). Exogenous ketones themselves, given as ketone body esters, lessened the decline in executive function after exhausting exercise, a key finding for competitive endurance athletes in particular (Evans et al. 2018).
Overall, there is growing evidence dietary MCTs and exogenous ketones can improve and possibly maintain and prolong healthy cognitive function in persons with and without cognitive disease, and provide benefit to endurance athletes and other populations.
In our practice, we find MCTs taken in coffee and on empty stomachs tend to cause more gastrointestinal discomfort in sensitive individuals; and this is largely remedied by taking MCTs with solid food or in smoothies and gradually acclimating to the optimal dose of 16-32 grams per day (1-2 tbsp). Also, taking MCTs in powdered and emulsified forms can benefit those with a sensitive gut (choose a dairy-free brand if you have dairy sensitivity).
Elderly persons tend to have sensitive guts, sometimes due to a life time of consuming foods they are sensitive to (like gluten); and also due to intake of concurrent medications. If the above practical guidelines are observed, elderly should be able to consume MCTs without gastrointestinal issues. Exogenous BHBs are usually sold as salt concentrates, and ketone body esters are prohibitively expensive, so at this time, MCTs may be the better choice for the elderly.
For weight maintenance, sustained energy, and the aforementioned cognitive benefits, I am a major proponent of MCTs. If I had my way, for the cognitive benefits alone, MCTs would be a staple at nursing homes and retirement homes; and part of every athlete’s arsenal.
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Additionally, can you answer the following here (not in the document with the 3 tips as I’ll use your answers to create an intro/closing pitch):
1. Why do you think the keto diet is perceived by some to be stressful?
It is perceived as stressful, because in the USA and most developed countries, many, many foods and drinks are laden with carbs, fast-digesting starches, and sugars. So, going low carb or Keto (say 5-20 grams of net carbs per day; 5% of daily total calories as carbs) requires eliminating many foods from your diet. This in turn, requires discipline and regimentation.
2. Why is this a misperception?
This should not be characterized as a misperception in my opinion, because going keto does require avoiding many foods that Americans habitually consume. Once accustomed to consuming high levels of sugars in the diet, low carb foods can taste bland and bitter, and we will miss the “high” associated with a sugary drink or dessert. To give some chronologic perspective, about 200 years ago, the level of sugars consumed was 75 times less than that consumed per day (www.thediabetescouncil.com/45-alarming-statistics-on-americans-sugar-consumption-and-the-effects-of-sugar-on-americans-health/; www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf). If one is willing to eliminate most added sugars, and return to our more traditional and ancestral diets consisting of less-processed foods, and healthy vegetables, meats, and oils, then sure, it is easier to go low carb. Adding supplements like MCT oils and exogenous BHB salts can make it a lot easier to go Keto because it is easier to return to a ketogenic state when we have higher carb days.
3. What about the fear that once stopping keto, the weight will return? Any truth in that?
Yes. If you stop the Keto diet, there could be a compensatory increase in carbs and calories consumed that leads to weight gain. Also, there could be less satiation (more food consumed at subsequent meals) and increased appetite, both leading to weight gain.
4. If you could give one piece of advice for someone looking to start Keto, what would it be?
Go slowly, gradually, and follow our tips for making it less stressful. The diet has to be fun and flexible or you will quickly return to your old ways. If you are like most of us, when you first go Keto, you will be very strict and regimented. Eventually you will loosen up and consume more carbs on some days, but it is unlikely you will return to your prior low fat, high carb Standard American Diet (SAD).
1. Does the keto diet starve the body off essential nutrients?
Before this question can be addressed, we need to delineate what “keto” means. Keto is a four-letter word with no precise meaning anymore. It implies in a broad sense that carbs are kept low and proteins moderate, and healthy fats relatively high so that beneficial ketone bodies (KBs) can be produced as they always have throughout human evolution. On the notion that we are starving our bodies of essential nutrients, namely carbohydrates, this is incorrect biochemically and physiologically. Humans easily synthesize sufficient glucose (and in turn, other types of more complex carbs) via gluconeogenesis and other pathways. If consuming a so-called “dirty keto” diet, in which carbs are kept low, but the diet is otherwise of poor quality, one could starve the diet of essential nutrients, but the same could be said for any other poor-quality diet.
2. If so, what are the side effects /dangers of this?
Provided the low carb diet includes high quality foods rich in vitamins and minerals, for the general population there are no concerns.
3. If you are doing keto, how can you ensure you're getting the right nutrients?
Relative to a standard American diet (SAD) in a “keto diet”, we are consuming fewer simple carbs, less protein, and more fat (typically, by calories, 75% fat, 20% protein, 5% carb). So, the carbs that are consumed will be complex and higher in fiber; the protein intake will be adequate for the general population, and the fats should be of high quality containing the essential fatty acid (linoleic acid and linolenic acid) and the marginally essential fatty acids (EPA, DHA). Thus, the only real concern with Keto done poorly, is that one would consume high amounts of poor-quality fats, like deep fried fats, and too much saturated fats like coconut article (I have an article devoted to the less than miraculous properties of this fat) to achieve the high fat goal. The issue of eating too much poor-quality fats can be overcome with a solid education from an accredited nutritionist.
4. Can you describe what 'macro nutrients' are?
Macronutrients are our nutritional building blocks, and consist of classes of nutrients consumed in larger quantities, and consist of carbs, proteins, and fat. Micro nutrients consist of nutrients consumed in small amounts, such as vitamins and minerals.
5. Do you agree that a well-balanced diet is superior to the keto diet? Why or why not.
No, as discussed above, it can be argued that “keto” is closer to what our bodies need physiologically and evolutionarily and is already balanced. The exception would be in some sporting activities, in infants, and in those with medical conditions, where higher carb may be desirable.
6. Michaels says carbs aren't evil -- but make a point to go whole grain/organic when you do want carbs. Thoughts on this?
Whole grain foods can also be ridden with added simple sugars, as is the case with almost all packaged cereals, so one should not automatically consume foods advertised as having “whole grains”. Generally, though, a whole grain, with an intact hull, will contain more beneficial fiber. Organic is preferable.
7. Any other thoughts on the keto diet + the dangers, risks, benefits of it?
Words like “danger” should be used with caution when describing a simple dietary change as going low carb or keto. In a true classical ketogenic diet, such as that used in epileptics historically, the fat content was 95% by calories. This type of extreme diet, led to problems with palatability and could be lacking in essential nutrients without supplementation. So, it is important to put some delimiters around what “keto” means, in any conversation around keto. That should be the starting point. Also, there are a variety of flexible low carb regimens, such as alternating days of low carb and medium carb, or days where carbs are high to satisfy carb cravings. The addition of oils such as Medium chain triglycerides and exogenous ketone bodies, make it possible to reenter the ketogenic state easily on these mixed regimens, and make going “keto” easier to maintain.
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Diet: Minimize simple sugars: We all love simple sugars, technically mono- and disaccharides. These are glucose, fructose, sucrose, and several others, found in abundance in many foods under various pseudonyms. They are no friend to losing weight because they are readily converted to fat. They are no friend for sugar management because they can rapidly elevate blood sugar, which is terrible for diabetics, and in non-diabetics, results in feelings of low energy during blood sugar swings. Simple sugars are readily converted to body (adipose fat).
LifeSenseProducts MCT oil, MCT oil powder, and BHB provide about twice the energy of sugars and do not require insulin for uptake into tissues. Not requiring insulin is important as we age, because tissues such as the brain have diminished ability to take up sugar (the brain’s number one fuel source) as we age.
In addition to providing twice the caloric density as simple sugars, the LifeSense products increase beneficial blood ketone bodies which have various physiological benefits in the body besides serving as an energy source. The generated ketone bodies from MCTs, and the exogenous ketone bodies in the case of LifeSense Products BHB Salts, serve to curb appetite and satiety (amount of food consumed at subsequent meals), so the overall affect is to decrease caloric intake relative to simple sugars.
Enjoy a Keto/Low Carb lifestyle, but without the stress and extreme regimentation of a traditional ketogenic diet: The jury is out. Low Carb, Keto-friendly diets are healthy for us, and are a major trend in the USA and soon globally. This is not just a fad, but a new lifestyle dogma. Humans do not have an obligate requirement to consumer sugars, and evolutionarily, likely consumed high healthy fat rich, low carb diets. In modern society, it is very challenging to consume a traditional ketogenic diet (90% of calories as fat), or even a newer fanged ketogenic diet with 75% of energy from fat, 20% from protein, and 5% of carbs.
I am still advocating consumption of low carb, lower glycemic index carbs, but it is very important for adherence/stickability to low carb regimens, to not limit carbs too severely.
The consumed carbs can be part of alternating meals in the same day. Or, it is feasible to have days where carbs are consumed in more abundance, and the individual can return to a lower carb regimen the next day without need to start the metabolic adaption process all over.
Exercise Smarter: For competitive athletes, simple sugars are a great energy source, providing rapid energy for our exercised tissues. However, amongst us weekend warriors, too much simple sugars, can result in sluggish athletic performance, and even gaining weight. MCTs and exogenous ketone body salts, provide for more sustained energy than simple sugars and carbs and this is particularly important for endurance sports like cycling. Even in non-endurance sports like gymnasts and karate athletes, studies showed consumption of MCT oils did not diminish athletic performance; but, allowed the athletes to decrease their fat mass. Due to digestive tolerance, some trainers will recommend MCT oils be consumed before and after sports to help with post-workout recovery.
It is also recognized that loss of concentration and alertness is a major issue in athletes, particularly as they push their physical limits. In a recent study, MCT oils were shown to improve cognitive responses in exercised athletes.
Improve Cognition for both yourself and your furry companion: As the population ages globally, and perhaps also due to environmental changes, there is increased incidence of cognitive disorders such as Alzheimer’s, Parkinson’s disease, Huntington’s disease, ALS,epilepsy, multiple sclerosis, and diabetes if uncontrolled. MCTs, and C8 MCT oils and powders, such as that from LifeSense, have been published to improve cognition in Alzheimer’s (such as paragraph recall). Moreover, MCT oils have been shown to improve cognitive responses in healthy aged cognitively-normal populations; and theoretically could be of benefit to those with less severe situations such as mild cognitive impairment, which is common in aging. In dogs, MCTs have been shown to improve “altertness” and who does not want a more alert canine companion? For this reason, LifeSense is the first and only company in the world to have C8 MCTs oils for dogs, in a bottle with special delivery. Our BHBs may also improve mood and cognitive responses, but the evidence is not solid. Importantly, BHBs promote a feeling of being able to super multi-task (increased concentration) based on many testimonials from our large customer base. In today’s fast paced world, the ability to effectively multi-task is essential.
Sleep better: The lack of sleep in the human population is becoming epidemic. Recent studies show that at least 50% of teenagers, partly due to social media habits, do not sleep nearly long enough. The elderly lose sleep due to loss of melatonin and medications are known to not sleep enough. University students as a result of ingesting sugary, caffeinated drinks and tablets. Last, based on testimonials, our BHBs provide rapid energy and a feeling of sharpness, even when sleep is lacking. Say after a night of partying, stress-induced sleep loss, or jet lag.
]]>Historical aspects of fat consumption in humans: As a species, man is physiologically an omnivore, eating mixtures of fats, proteins, and carbohydrates, depending on availability of each source for survival purposes. Fat would have been a preferred energy source for early man, hunters and gatherers, and hunters prior to food industrialization (throughout the 1800s), since it provides more than twice the caloric density of carbohydrates and proteins. Also, some fats are essential meaning they cannot be made in the human body and must be consumed in the diet, such as linoleic (a fatty acid component of skin ceramides) and alpha-linolenic acids (ALA). Fats such as EPA and DHA, present in marine and algal oils, are conditionally essential, meaning some should be consumed intact in the diet, because for a variety of reasons, they are typically only minimally converted from dietary precursors, including ALA. These types of fats were important for the development and advancement of the human brain relative to other species, as DHA is a major structural component of our brains and the most abundant brain and retinal lipid [1]. Fats with missing double bonds (a non-methylene interrupted double bond position, termed NMIFA including Delta-5 NMIFAs) may also have been widely consumed in ancient diets as components of conifers and animals eating conifers, but have now been largely eliminated from our food supply during the course of industrialization. Delta-5 anti-inflammatory oils are now sold for skin use by SciaEssentials.com.
Now turning to saturated fats, fats such as butter and lard were considered a great energy source during World War II years, where the glycerin component was also used to make explosives [2].
In the 1980s, soybean oil (another interesting story) accounted for more than 70% of edible oil consumption and palm and coconut oils accounted for only 4% (coconutresearchcenter.org). Driven by endorsements from the Amercian Soybean Association and the consumer crusader Phil Sokolof, we experienced the tropical oil scare or tropical grease campaign. During this period, oils such as coconut oil and palm oils were considered to be poisoning America, and they proposed warnings on product labels.
The Dietary Guidelines for Americans Committee (DGAC) are a set of consumption guidelines published by the U.S. Department of Health and Human Services and U.S. Department of Agriculture (USDA), compiled by leading academic nutrition experts reviewing peer-reviewed literature. The 8th Edition, covering 2015-2020, recommends limiting calories from saturated fats (less than 10% of calories from saturated fat), consuming fat free or low fat dairy, and eating lean meats (source). Their conclusions are consistent with those of the American Heart Association (AHA), citing evidence that saturated fats are detrimental to heart health. They rely on the so-called lipid hypothesis, stating that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of coronary heart disease, as proposed by Ancel Keys in the late 1950’s. Numerous subsequent studies have questioned his data and the conclusions from his “Seven Countries Study” which relied on “fat disappearance” in an epidemiological study. Rather than saturated fat, Key’s famous graph associating fat and saturated intake with heart disease death across seven countries, could also be fitted to sugar consumption and mortality, in these same countries (source). Nathan Pritikin was a strong and respected advocate for low fat diets, although he recognized the many flaws in this approach (lack of energy, people could not stay on the diets). His diet called for elimination of sugar and processed foods, but it was the reduction in fat that received the most attention.
The latest guidelines recognize that some whole foods such as nuts rich in oils, or some fat-rich whole grains, and some monounsaturated (MUFA) and polyunsaturated (PUFA) oils are healthy (see page 25), but specifically calls out the tropical oils coconut oil, palm kernel oil (PKO), and palm oil as fats to avoid because of their high fat content. Saturated fats should be limited to 10% of calories per the latest guidelines. Oils are otherwise recommended to be consumed at a level of 27 grams (5 teaspoons), as part of a 2000 calorie diet. Cholesterol is associated with saturated fats in non-plant sources. It is noteworthy that the DGAC now recommends dropping limits on dietary cholesterol, citing no appreciable relationship between dietary cholesterol and serum cholesterol or clinical cardiovascular events in general populations; very early studies in rabbits were actually studying oxidized dietary cholesterol.
In sharp contrast to these DGAC recommendations, groups embracing so called “keto” and “paleo” lifestyles (and many other related terms), feel the DGA should be recommending much higher fat intakes, and not demonize saturated fats and tropical fats. They emphasize that decreasing our fat intake and saturated fat intake led to increased added sugar intake, did not decreased caloric intake, and worsened obesity, diabetes, and metabolic syndrome incidence.
Coconut oil has been used as a food ingredient and in folk medicine for millennia in tropical regions where coconut trees grow (India, Phillippines, Sri Lanka, Malaysia, Polynesia, Indonesia). The oil attracted attention of European traders in the late 19th century, during a time of increased demand for edible oils and soap stock. Europeans established coconut plantations in the Caribbean, Southeast Asia, and South Pacific from 1890s-1920s and coconut oil was widely used as a cooking oil in Europe and the United States until 1940. During WWII, supply of coconut oil was cut off to the USA and the soy industry boomed (Coconut Oil Boom, Laura Cassiday, INFORM 27: 6-13, 2016). There are two main types of coconut oil. Copra is produced by crushing dried coconut kernels to extract the oil, and the oil may then be refined, bleached, and deodorized (RBD). Virgin coconut oil (VCO) is made by pressing shredded wet coconut kernels to squeeze out the oil and coconut milk to from an emulsion. VCO has higher concentrations of tocopherols, tocotrienols (forms of Vitamin E), and healthy polyphenols. Apart from the oil of coconuts, Pacific Islanders used to cook with coconut meat. Now that they cook with coconut oil, they have the worst rates of obesity in the world, although other factors can be involved. In Kerala State in India, they widely consume coconut oil, and have the highest average blood cholesterol level in India (Gupta et al. 2017)
Coconut oil is either the panacea that helps everything from bad hair and mental grogginess to obesity and hemorrhoids; or a poison according to Karin Michels, an epidemiologist at the Harvard TH Chan school of public health (source). Michels poured scorn on the superfood movement and singled out the fad for coconut oil in particular, calling the substance “one of the worst things you can eat” that was as good for wellbeing as “pure poison.” Michels made her comments in a recent lecture entitled “Coconut oil and other nutritional errors” at the University of Freiburg, where she holds a second academic position as director of the Institute for Prevention and Tumor Epidemiology. The speech, delivered in German (translated here), has now been watched nearly a million times on YouTube! Michels based her warning on the high proportion of saturated fat in coconut oil, which is known to raise LDL (bad) cholesterol, and risk of cardiovascular disease. Coconut oil has 80-86%% saturated fat, twice the amount found in lard.
Last year [3], the AHA reviewed the evidence on coconut oil among other foodstuffs. While three quarters of the US public considered coconut oil to be healthy, the review noted that only 37% of nutritionists agreed that coconut oil was healthy. The authors attributed the gulf in perception to the marketing of coconut oil in the popular press. “Because coconut oil increases LDL cholesterol, a cause of cardiovascular disease [and stroke], and has no known offsetting favorable effects, we advise against the use of coconut oil,” the review concluded. Other organizations have issued similar warnings. “Coconut oil can be included in the diet, but as it is high in saturated fats should only be included in small amounts and as part of a healthy balanced diet,” the British Nutrition Foundation said. “There is to date no strong scientific evidence to support health benefits from eating coconut oil.” Despite the advice, promotions from health food shops and celebrity endorsements from Gwyneth Paltrow and others have helped sales of coconut oil surge. In the US, coconut oil sales appear to have peaked in 2015 at $229m.
Not all nutrition experts agree that coconut oil is harmful and should be avoided (source). Saturated fats in general tend to have been studied in flawed animal models and the aforementioned flawed Keys studies. They raise total cholesterol, but also raise good HDL cholesterol; and the type of LDL (bad) cholesterol raised, tends to be of the large, buoyant type, which is less strongly associated with CVD than small dense LDL particles.
A meta-analysis (compilation of different clinical studies) of 21 studies published in 2010 in the American Journal of Clinical Nutrition (AJCN) concluded that the “consumption of saturated fat had no observable correlation to heart issues.” It included 347,747 people, followed for an average of 14 years [4].
In another notable meta-analysis, the Prospective Urban Rural Epidemiology (“PURE”) study, offered a modern view of what a daily diet should look like, with higher fat-to-carb ratios than the long-standing status quo. Self-reported dietary data from 135,335 people in 18 countries was collected between January 2003 and March 2013, and grouped according to amount of carbohydrate, fat, and protein consumed. After tracking participants’ health over a seven-year period, researchers found that those with the highest intake of dietary fat (35% of daily calories; low relative to some countries) were 23% less likely to have died than those with the lowest intake of fat (10% of daily calories). Oppositely, for carbohydrates, those with the highest intake (77% of daily calories) were 28% more likely to have died than those with the lowest intake (46% of daily calories). From these findings the authors’ main conclusion is that “high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality” [5].“ Since the Harvard publication, contrarians are speaking out on the internet. Coconut oil has been safely used for hundreds of years and has been shown to have a number of health-promoting properties,” says Stephen D. Anton PhD, Associate Professor at the University of Florida’s Institute on Aging. “Specifically, coconut oil has been shown to increase the ratio of HDL to LDL and lower overall cholesterol count.”
Nutrition: Early rodent studies testing coconut oil were flawed in that the coconut oil was often hydrogenated producing deleterious trans fatty acids; fed in excessive amounts without essential omega 3s; and to rodent species that are poor models for studying cholesterol metabolism (carry most cholesterol in their HDL particles rather than their LDL particles). We can also agree that the early Keys studies was flawed and that subsequent meta analyses and epidemiological studies were flawed or overstated against saturated fats including coconut oil.
I still do not encourage my customers and patients to consume more than 1-3 tablespoons coconut oil per day (see link).
Here is why:
Coconut oil is not a ketogenic fat: Despite what is in the lay press and being sold, recent work confirms that coconut oil is not a ketogenic fat [6]. This is not surprising because coconut oil only contains 10-15% of ketogenic C8/10 medium chain fatty acids (as medium chain triglycerides, MCTs), and 50+ percent C12 or lauric acid (similar compositionally to PKO). For more about MCTS, please see this link. In early textbooks, C12 was considered to be a long chain fatty acid (LCFA). In some more recent text books C12 (lauric acid), perhaps guided by commercial interests and publications, has been considered a MCFA, so that coconut oil can then be claimed to be ketogenic and anti-microbial. Lauric acid is metabolized mostly like other long chain fats in being oxidized or stored in body fat, rather than being preferentially converted to ketone bodies. Some parties claim coconut oil is ketogenic because they have a vested commercial interest, and others are are sponsored by Palm and Coconut oil Boards. In the recent study by Vandenberghe et al., nine healthy adults consumed 2 X 20 mL portions per day of emulsified MCT oils, consisting of coconut oil, C8 MCT oil, C10 MCT oil, C8/10 55:35 MCT oil, or coconut oil diluted 50:50 with the C8/10 or C8 oils. Blood was sampled every 30 min for 8 hours in a cross-over design. C8 MCT oils were the most ketogenic of the MCTs with highest blood ketones. Other MCT oils tested were less ketogenic than C8. A dose-response could only be shown for C8 MCT, suggesting it is C8 in MCTs that drives the ketogenic response. C10 was not a very ketogenic. Coconut oil alone had a minor effect on increasing ketones, and only after 4-8 hours when no meal was provided (during this same time with food, C8 MCT was 3.4-fold more potent). Coconut oil mixed with C8 MCT oil reduced the ketogenicity of C8 MCT oil by 75% as expected. Coconut oil was not more ketogenic after 7-8 hours than the control-some increase in ketones due to fasting observed.
Coconut oil is not antimicrobial in vivo: Despite the plethora of internet claims and some scientific literature, the so-called “anti-microbial” properties of lauric acid and lauric acid bound to glycerol, have not been demonstrated in vivo (in living people). When PKO or coconut oil is consumed, the C12 is bound to glycerol to form triglycerides. The C12 as a free fatty acid or monglyceride is generated during digestion when acted upon by lipases, and the rapidly re-esterified to triglycerides and carried in chylomicron particles in the lymph system, and eventually deposited into fat adipose tissues. So, there are several issues in claiming C12 is antimicrobial. First, any killing properties of lauric acid were demonstrated for the free acid or monoglyceride form (MAG), not the digested triglyceride (TAG) form. Second, the anti-microbial properties of lauric acid as a FFA or MAG were found to occur in test tubes or other experimental ex vivo systems outside the living body. Third, people confuse the well-established food preservative microbial-killing properties of lauric acid as a FFA or MAG, with the ability to kill organisms in vivo in humans. Fourth, with the recognition that many microbes are good for us in the human gut (and on the skin), it is a vast over-simplification to speak of “anti-microbial” properties so broadly. Fifth, assuming there were anti-microbial properties, we need to establish, in vivo, not only that harmful organisms are killed, but that the level of killing has physiological relevance. Last, what dose of lauric acid would be needed to have positive anti-microbial properties in vivo. So called “oil pulling” or swishing coconut oil in the mouth to kill microbes, popular in traditional Indian culture and now the USA, has no proven efficacy beyond anectodes. Claims made for coconut oil having benefits for the skin are in some cases also flawed, because there is focus on the anti-microbial properties of lauric acid, without recognition that lauric acid in the free form or MAG form would only be generated upon skin lipase action, which is largely of microbial nature.
Coconut oil can have a soapy taste and other QC issues: Since soap is sodium dodecyl (C12) sulfate (SDS), or sodiumlauroylsulfate, if lauric acid is present as a free fatty acid (free fatty acids do occur in coconut oils), and has opportunity to react with sodium and sulfate, then soaps are formed. In our household, we have had soapy coconut oil in the house, and the taste was quite terrible. It is published that coconut oil in contact with water generates rancid coconut oil that is not suitable for oral and cosmetic applications. Coconut oil can also be adulterated, with PKO or RBD coconut oil added to virgin coconut oil to cut costs.
Polycyclic aromatic hydrocarbons (PAHs) are formed by combustion and thermal decomposition (pyrolysis) of organic substances in coconut shells. Some PAHs are highly carcinogenic such as benzo-[a]-pyrene and dibenzo-[a,h]-anthracene. It is reported that crude, less refined coconut oils can have higher levels of PAHs and that PAHs are mostly or completely removed during oil refining [7]. Processing of palm oils is also reported to decrease PAHs in most cases. Moreover, in developing countries of South Asia, PAH concentrations are strongly influenced by the monsoonal rainfall system in the region and it has been supported by many studies that higher concentrations were measured during the winter season as compared to summer. Biomass burning (household and brick kilns activities), open burning of solid wastes and industrial and vehicular emissions were categorized as major sources of PAHs in the region [8]. I have heard from reliable sources, that burning of car tires in the vicinity of coconut oil production, also generates PAHs. So PAHs can become incorporated into coconut oils from a variety of sources. Overall, then the consumer purchasing virgin or less processed coconut oils, must have a deep understanding of the source they are purchasing and ask to see analytical results on PAHs and other contaminants.
References:
Our dogs are our family members and we love them as much as any other. We give them the best food, the best toys, the best vet care, grooming, etc. In fact, pet care (largely focused on dogs) has become a multi-billion dollar industry that includes high end retail and specialty shops, doggy daycare, and special doggy-cam systems. We love our canines and will do anything we can to make them happy and comfortable companions.
In 2016 Fortune Magazine wrote about the benefits of owning a dog on National Dog Day (August 26). The trends have not changed. If anything, people are even more invested today in the quality of how we care for our dogs. This is not just emotional; there is actually evidence that the better care the dogs receive, the longer and healthier their lives are. (Source). This includes diet, exercise, hygiene, and veterinary care – similar to what helps people live longer lives. The added benefit of taking really good care of your dog, extending her life and good health, is that it does the same for you. There are a number of studies published, and many articles written, espousing the benefits to human health (both physical and mental) of having a companion dog. Time Magazine even ran with a headline, “Its Official, Dog Owners Live Longer Healthier Lives.” The Center for Disease Control (CDC) says that owning a pet is great for decreased blood pressure, decreased cholesterol, decreased feelings of loneliness, increased chances for outdoor activities and exercise, and opportunities for socialization. The CDC also talks about how it’s important to keep your pet healthy, so that you remain healthy. A good diet, plenty of exercise, and proper shelter are all important components of raising a healthy, happy pet. According to a new study of more than 3.4 million people, owning a dog is linked to a longer life. The research, published in Scientific Reports, is the latest in a growing body of research suggesting that canine companions may be good for human health—especially for people who live alone.” The author of the study, Tove Fall, a dog owner himself, veterinarian, and associate professor of epidemiology at Uppsala University in Sweden, noted that often people who take care of their dogs are prompted to take better care of themselves. The study itself looked at 3.4 million people in Sweden and compared the health of those with dog ownership and those who are dogless. Dog owners were found to have lower risks of death, lower obesity rates and cardiovascular issues across all socioeconomic categories. People with high energy (hunting and herding) breeds in particular, were healthier. This is attributed to the higher energy level required to keep them exercised. Generally, people who take good care of their pets are conscious about their own needs (contrary to the stereotype of the crazy cat lady). There are also enormous psychological benefits that come from pet ownership, especially from bonding with and caring for a dog. In the modern urban centers, these dogs have begun to replace children for some people and are loved as fur-kids or fur-babies. Other people have working relationships with their dogs and use them to hunt, herd, or protect. Either way, they are an important part of contemporary human life, and the more their owners do to keep them fit and healthy, the more they will get out of them in return.
Your dog has more in common with you than you might initially realize. You know that you share a bond and that you can communicate. You might enjoy the same favorite snacks and have the ability to communicate in an uncanny way. You may even look a little bit similar (there are entire websites dedicated to people who look like their dogs). However, the biggest similarities are at the cellular level. Dogs, like people, are mammals. In fact, 84% of our DNA is shared with them. This means that at a cellular level there are more similarities between us than there are differences.
Dogs and wolves, just like people (us humans) evolved on an eating pattern that can best be described as intermittent fasting (IF). Dogs and wolves in the wild continue to have an IF feeding pattern. The reason is that food is not always available in the wild, depending on meat availability, which relates to hunting ability and availability of animals to hunt. During IF, ketones (ketone bodies, KB) would be produced. KBs provide rapid energy for tissues and have other health benefits, such as numerous cognitive benefits. Alertness is one such benefits which is vital for a dog’s hunting ability and ability to function optimally in a pack.
In the case of dogs, given a choice, they prefer fatty foods, fat being a higher caloric source of energy than carbohydrates and proteins. Taken together, wild dogs would produce KBs due to IF; and due to the high fat intake they consumed.
A modern companion dog that is fed regularly, would not produce appreciable KBs due to IF (only KBs due to an overnight fast). Moreover, typical diets for dogs may not be sufficiently high in fat to produce KBs. Due to inactivity (most dogs need a lot of activity, fitness), overeating (partly a result of super-tasty foods that over-ride satiety and appetite), and eating the wrong foods, typical household dogs are overweight (a dog that is the correct, lean weight is often considered too thin by the owners). Given a choice, dogs prefer and love oils. Many dogs are fed the wrong kinds of foods, are inactive, gain weight, and have poor fitness. According to Dr. Berger, MS, Ph. D, Professor of Nutrition, pet owners are increasingly seeking out low-carb and non-GMO, functional ingredients for their furry members of the family.
Published studies show that lower grade MCT oils given to dogs improve measures of mental alertness (related to concentration). As in human studies, the mechanism involves MCT preferential metabolism to KBs. What pet owner would not want a more alert and perceptive dog? Possibly, as seen in humans, MCT oils could also increase lean body mass and provide more energy for endurance activities like running, hiking, and hunting with their human companions-although this has not been proven to our knowledge.
Our solution is to offer dogs C8 MCT oils. LifeSenseProducts C8 KetoMCTs oils potently produce KBs without any storage in adipose. They provide rapid energy. They induce satiety, less feeding at subsequent meals. Last, based on published studies, they improve alertness. As mentioned above, C8 MCT oil provides a home run of benefits.
We are the first company in the WORLD to offer our beloved companions the best quality and most potent MCT oils currently commercial. And we are serious dog lovers at LifeSense Products. Currently, your dog will receive the same or very similar C8 KetoMCT oil offered to humans, but in a custom-designed bottle with a safe pouring solution, to assure your dog receives the optimal amount of MCT oil, proportional to your dog’s body weight. Because we are big believers in high healthy fat diets for dogs (and humans), feel free to mix our C8 KetoMCT oil with other healthy oils such as fish oils (and soon Delta-5 anti-inflammatory oils from SciaEssentials/Sciadonics, our sister company). Feel free to add a little water or oil from your can of tuna, sardines, or salmon that are also great for dogs and people. Although we developed our dog MCT oil to be added to dog food, feel free to get creative….Make your own custom dog treat with our MCT oil, but be careful not to exceed the recommended daily amount of MCT oil for your dog’s weight.
Now that we understand why unique and amazing C8 KetoMCT oil was developed for dogs, let's delve into how to use it!
Your dog deserves the best supplements and this MCT oil is the most potent on the market. The oil is odorless, flavorless and made only from sustainable sources.
Let us know how YOUR dog benefits from this unique product.
Our product is the only one in the world to offer dogs the benefits of the most potent C8 KetoMCT on the market, LifeSense C8 KetoMCT, the oil widely used by practitioners and discerning human customers!
]]>Beta-hydroxybutyrate (BHB) is one of the three ketone bodies (energy molecules) produced by the liver that our body makes, predominantly when it’s deriving energy from fat instead of carbohydrates. The natural process of generating endogenous ketone bodies takes time, resulting in feeling of hunger and fatigue. Supplementing with BHB helps the body access ketone energy faster, leading to numerous benefits.
Here are some of the highlights of our LifeSense™ BHB Exogenous Ketone Salts Powder:
What makes this BHB formula different? It contains the amount of BHB that will have a positive outcome (11g per serving).
Personally, we definitely feel a cognitive buzz - a non-caffeine surge of energy. We also love the product for functioning well after nights with limited sleep or jet-lag situations. When trying BHB product, you may want to cut back on the other salts you are taking.
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Table 1: Price comparisons amongst selected C8 MCT oil powders sold on Amazon
Items |
Row |
Math |
(7:3, C8:10) |
|||
Cost/container, $ (5/2/18) |
A |
|
25.99 (2) |
32.49 |
28.48 |
39.00 |
Wt/container, g |
B |
|
342 |
305 |
450 |
300 |
Serving size powder, g |
C |
|
11 |
9 |
9 |
10 |
Saturated fat (C8 MCT/serving), g (1) |
D |
|
8 |
4 |
4 |
7 (C8+C10) 4.9 (C8) |
% MCT (g MCT/100 g powder) |
E |
D/C |
72.7% |
44.4% |
44.4% |
70.0% (C8+C10) 49% (C8) |
C8/container, g |
F |
B*E |
248.73 |
135.56 |
200.00 |
210.0 (C8+C10) 147 (C8) |
C8/serving, g |
G |
C*E |
8.0 |
4.0 |
4.0 |
7.0 (C8+C10) 4.9 (C8) |
Cost/g C8 |
H |
A/F |
0.10 |
0.24 |
0.14 |
0.19 (C8+C10) 0.27 (C8) |
Cost/g powder |
I |
A/B |
0.08 |
0.11 |
0.06 |
0.13 |
Cost/serving |
J |
C*I |
0.84 |
0.96 |
0.57 |
1.30 |
# servings 16 g MCT oil |
K |
16/G |
2 |
4 |
4 |
2.3 (C8+C10) 3.3 (C8) |
(1): Use % MCT or g MCT if given. If there are non-defatted dairy ingredients, not all the saturated fat is from the MCT. If not all the MCT is C8, optionally correct for the amount of C8.
(2): Excludes promotions and volume discounts.
Intermittent fasting (IF; short term, consistent, mild fasting, such as missed meals) can result in weight loss. The challenge however is that after the fast, the individual may over compensate for the missed calories, even resulting in more calories consumed than without IF. Healthy keto oils such as Olive oil and true MCT oils provide prolonged satiety (less food consumed at subsequent meals) and this can prevent this over-compensation in calories.
MCT oil, especially the most ketogenic pure C8 MCT oil (such as C8 KetoMCT, the top technical brand preferred by discerning consumers and practitioners) has this satiety benefit, as well as providing a more sustained energy than most carbs and proteins. Many of our customers have seen positive results in losing body fat and keeping it off, when incorporating MCT C8 oil into their diet plan;and diet plans that incorporate IF.
You may read more about the benefits of IF in this article:
]]>At LifeSense Products/KetoMCT we have always argued against consuming more than 2 tbsp of coconut oil per day (not ketogenic, and can raise LDL cholesterol), and always suggested a high healthy fat diet, not one which favors saturated fats over unsaturated ones.
The popularity of coconut keto diet is now waning. True C8/10 and particularly C8 MCT oil on the other hand does not raise LDL and total cholesterol and is a good addition to the low carb, high healthy fat lifestyle. How much MCT oil should be consumed per day? We recommend 2 tablespoons per day taken 4-6 hours apart.
Tom Sanders correctly points out that the growth and popularity of coconut oil came almost entirely from the marketing community, not the science community. The Pacific Islanders used to cook with coconut meat. Now that they cook with coconut oil, they have the worst rates of obesity in the world (other factors can be involved; Dr.Berger). In Kerala State in India, they widely consume coconut oil, and have the highest average blood cholesterol level in India (Gupta et al. 2017)
You may read more about the topic by clicking on the link below:
Further to our previous blog posts, coconut oil intake should be limited to two tablespoons per day. When choosing MCT oil vs coconut oil, MCT oil, especially C8 MCT oil will yield much better physiological results in helping to generate beneficial ketones as part of the low carb high healthy fat lifestyle.
Note also that the explosive market growth of coconut oil is over.
US retail sales of culinary coconut oil – a category demonstrating explosive growth in recent years – have continued to decline, according to new data from SPINS, with the strongest reversal of fortunes in the conventional (MULO) channel, where sales soared by 38.8% in 2015, but fell 5.2% in 2016, and sank 25.9% in 2017 as per the article below:
If you ever wondered how to jazz up your keto MCT diet in addition to C8 KetoMCT™ oil, we have a suggestion - try incorporating beets in your diet. It will be an excellent choice for your low carb MCT ketogenic carb diet.
Beets are relatively high in carbohydrates for a non-starchy vegetable. A half-cup portion of sliced beets has 8.5 grams of total carbohydrates – which come from 1.7 grams of dietary fiber and 6.8 grams of sugar. However, high fiber content slows your body's absorption of the beet's sugars, minimizing their impact on your blood glucose levels and making them a useful source of fuel for your metabolism. Their glycemic index, a measure of how quickly foods raise your blood sugars, is a moderate 64. Any GI of 55 or less is considered low, so please do not worry about the beets impact on blood sugar.
Beets are extremely healthy and nutritionally dense as they have potent medicinal properties and offer relief in the case of various ailments and diseases. The anthocyanins give them the red color and have strong anti-cancer properties. Moreover, beets contain betaine, which is a natural anti-inflammatory agent that supports heart health, as well as important vitamins and minerals including vitamins B1, B2, B12 and C, copper, magnesium, potassium, iron, phosphorus, and iodine.
In addition, beets boost blood flow, regulate cholesterol levels, and support the healthy liver function. Beets fight anemia and detoxify the body. They also decelerate aging and protect the blood vessels. They are high in antioxidants, cellulose, and pectin, a special type of fiber which boosts digestion. These healthy vegetable protect against liver disease fatty liver disease. Beets also boost the endurance, stamina, and performance during a workout, so they are extremely beneficial for athletes.
Beets can be eaten raw, juiced, cooked, and baked. You should not throw away the leaves, but you can cook them as they are rich in potassium (644 mg. per ½ a cup). You may try to add pure C8 mct oil to the beet salad. Thin-sliced beets can be oven-toasted to make crisp chips for a healthy snack. Also, instead of the usual potato chips, be daring and try beet chips. It's all about gradual tweaking the diet for optimum health.
Studies have shown that the consumption of potassium-rich foods and the elimination of sodium can lower the risk of heart diseases and the stroke risk by 21%.
Wishing you good health. Enjoy!
Keep C8-keto-ing with the best mct oil on the market.
Sources:
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https://ketomct.com/pages/mct-research
Herein, we review two recent additional studies on coconut oil, one a review article, and the other discussing the frying properties of coconut oil:
Results: In a recent review of 8 clinical trials and 13 observational studies 1, it was concluded that despite lay (non-technical) media claims to the contrary, relative to unsaturated fats, coconut oil raises total and LDL (bad) cholesterol (but less than butter, which contains saturated fats and cholesterol).
Consumption of coconut flesh or squeezed coconut in the context of traditional dietary patterns does not lead to these adverse cardiovascular outcomes. Enjoy fresh coconuts!
In another recent study, it was concluded that lauric acid (C12)-rich oils such as coconut oil may be better for moderate-temperature frying than C6-C10 MCTs 2. Our experience has been that frying and baking with C8 MCT is quite feasible below the smoke point of 315 degrees Fahrenheit, and low temperature heating is generally healthier as there is less thermal degradation products formed.
Conclusions and Discussion: Herein, the authors of the review article state that higher amounts of coconut oil can be deleterious to cardiovascular health, which is why we typically recommend to our customers to consume only 1-2 tablespoons per day of coconut oil. Consistent with our earlier findings, coconut oil should not be called “keto coconut oil”, due to its lack of ketogenicity. In small quantities as part of a low carbohydrate, ketogenic lifestyle, coconut oil will impart nice flavors and will not deleteriously affect triglycerides nor elevate “bad” LDL cholesterol.
Low temperature frying, which is better than high temperature frying, is quite feasible with both coconut oil and our true C8 KetoMCTs. Coconut oil may impart a nice taste, but can also impart a soapy taste (since the C12 in coconut oil can form soaps) in some cases.
We care about your health. As always, if you have any questions, please write to us and we'll be more than happy to address all your questions.KETONE BODIES TO TREAT EPILEPSY IN CHILDREN
Review of paper, “Chomtho, K., O. Suteerojntrakool, and S. Chomtho, Effectiveness of Medium Chain Triglyceride Ketogenic Diet in Thai Children with Intractable Epilepsy. J Med Assoc Thai, 2016. 99(2): p. 159-165.”
BACKGROUND
C8 Medium Chain Triglycerides (MCTs) exert one of their benefits via conversion to Ketone Bodies (KBs). KBs are compounds produced when specific fatty acids are broken down in the liver. The KBs are taken up by various tissues in a non-insulin dependent manner and used for energy or as signaling lipids (affecting pathways by acting as mediators). The common KBs include beta-hydroxybutyrate (BHB) and acetoacetate (AcAc). (See previous Science Letters for details on the metabolism of these molecules).
The original ketogenic diet (actually fasting) for epilepsy may date to biblical times when Jesus refers to fasting when a man suffers from what appear to be epileptic seizures (New Testament Matthew 17: 14-21; Mark 9: 14-29).
A more modern version of ketogenic diet (KD) was developed at John Hopkins hospital in the 1920s, as natural cure for drug-resistant epilepsy
Classical KDs have now been used to treat epilepsy for many years 1, 2, 6, 7, 11, 15-18, 22-26.
Traditional/Classical KDs are very high in fat (up to 90% of calories as fat) and extremely difficult to adhere to due to the very high fat content and sources of fat such as lard (see Figure below).
MCTs were thus first introduced in 1971 to improve the palatability of the classical KD for epilepsy, but there have been relatively few human studies to evaluate MCTs for treating epileptics 3, 4, 8-10, 12-14, 19-21.
Ketogenic diets and MCTs, especially C8 MCT oil, may improve clinical outcomes and reduce seizures because of defects in glucose uptake, and impairments in energy metabolism via defects in mitochondrial energy production via the Krebs cycle activity 22. The Krebs cycle or Citric Acid Cycle, followed by electron transport (ET) is the main way(s) to convert food and endogenous (internal) sources into usable energy, to meet the body’s energy needs.
The recent study by Chomtho et al. (2016) had some promising findings:
Adapted from: McMurtrie and Borges, Approved and new dietary options for the treatment of refractory epilepsy
MAJOR RESULTS: Chomtho et al. (2016)
In 16 Thai children with intractable epilepsy, MCTs (not clear on source) as part of a ketogenic diet, reduced seizure frequency at 1- and 3 months. 64.3% of the subjects achieved more than 50% seizure reduction at 3 months, and 29% of patients were seizure-free 5. Side effects were initial weight loss and slight nausea as children were getting adapted to the MCT-KD. Overall, 88% of children in the clinical trial and the majority of parents were very satisfied with the treatment.
CONCLUSIONS
The above results in this small trial were very encouraging and showed that MCT-KDs were feasible even in Asian culinary culture containing possibly high carbohydrates and starches as well as special spices. It is very impressive that after the clinical trial, almost a third of children were seizure-free. These children and their parents could lead less stressful lives. While most of us do not have to face this terrible decease, it is so wonderful that MCT oil helped children stay on the modified ketogenic diet and assisted them to regain their health.
Amongst MCTs, C8 MCTs are the most ketogenic, and would be expected to be particularly potent for use in children with epilepsy.
DISCLAIMER: The information above is for educational purposes only, please contact your medical provider regarding treatment of any medical condition including epilepsy.
REFERENCES
Bioavailability (uptake of an active drug or nutrient by our organs) is poor for many drugs and nutrients. Approximately 40% of the currently marketed formulations and more than 70% of pipeline molecules from top pharmaceutical companies today contain drugs that are poorly soluble.
Due to their unique chemical properties, medium chain triglyceries (MCTs), Medium Chain Fatty Acids (MCFA), and derivatives thereof, have been used to improve the delivery of oral and topical drugs and nutraceuticals, when specially formulated.
Below are results and conclusions from recent studies and review articles:
MCTs may improve drug dissolution, intestinal solubility, nutrient permeability, efflux and pre-systemic metabolism. For the increasing classes of poorly water soluble lipophilic (lipid-loving) drugs, MCTs offer increases in dissolution and apparent intestinal solubility1 to increase bioavailability.
MCTs and their derivatives can also increase bioavailability by forming self-emulsifying drug delivery systems (SEDDS) and self-nanoemulsifying drug delivery systems (SNEDDS) with drugs and nutrients 2-4.
Some lipid Nanocapsule systems with MCTs and their monoglyceride derivatives, can also have anti-microbial properties5. A nanocapsule is a nanoscale shell made from a nontoxic polymer. They are vesicular systems made of a polymeric membrane which encapsulates an inner liquid core at the nanoscale. Nanocapsules have many uses, including promising medical applications for drug delivery, food enhancement, nutraceuticals, and for self-healing materials. The benefits of encapsulation methods are for protection of these substances to protect in the adverse environment, for controlled release, and for precision targeting.
Conclusions: MCTs and their derivatives are increasingly used to increase oral bioavailability and drug absorption. However, companies claiming to use MCTs to increase bioavailability of nutrients must form a correct SEDDS (Lipid-based formulation – Self emulsifying Drug Delivery Systems) formulation, and provide direct evidence of increased bioavailability versus the nutrient alone; and demonstrate that the increased bioavailability is evident even when the final product is stored over its shelf life.
Lipid formulations (with MCT oil) are an attractive way for enhancing the solubility and bioavailability of poorly water-soluble drugs.
Background:
Currently, more than 5 million Americans are living with Alzheimer’s. By 2050, this number could rise as high as 16 million (https://www.alz.org/facts/). As we noted in our last Newsletter, there is intense interest to study the effects of medium chain triglycerides (MCTs) for Alzheimer’s disease.
Herein, we will be describing changes to endogenous (made in the body) ketone bodies. Ketone bodies are byproducts of fat metabolism and MCT metabolism. Ketone bodies are water-soluble molecules produced by the liver from fatty acids (and also acetyl coenzyme A) usually during periods of low food intake (fasting), consumption of carbohydrate restrictive ketogenic diets, starvation and prolonged intense exercise.
Ketone bodies formed from MCTs (and potentially exogenous ketone bodies) may function as an alternative fuel for cerebral neurons, and have other physiological mechanisms, to improve cognition. A neuron, also known as nerve cell is an electrically excitable cell that processes and transmits information through electrical and chemical signals. Neurons are major components of the brain and spinal cord of the central nervous system
Methods:
In a recent double-blinded placebo-controlled study, scientists examined effects of Ketonformula®, a powdered water soluble emulsion, containing 20 g (5 teaspoons; or about 1 ¼ tablespoons) MCTs, on cognition in 19 non-demented Japanese elderly men and women over 60 year’s age (range, 63-69), who underwent neurocognitive tests 90 and 180 min after the meal 31. The MCT fatty acids were about 75% C8 and 25% C10. Plasma ketones (like blood ketones) increased after the meal vs. control. Participants in the placebo-control group were not given MCT oils.
Generalized descriptions of the cognitive tests employed in the study are listed below.
Results:
Improvements were observed in the Digit Span Test, Trail-Making Test B, and the Global Score. The change in executive functioning score was positively correlated with plasma betahydroxybutryate (BHB; a primary ketone body) level.
Cognition-enhancing effects were observed mainly for those with relatively low global scores at baseline versus those with a higher score. This finding is very exciting, because low cognitive functioning individuals in the group experienced the best improvement.
Conclusions:
The meal containing MCTs had positive effects on working memory, visual attention, and task switching in non-demented elderly. Results demonstrate to us that MCTs can benefit cognition, even when there is no apparent dementia. With a proper adaptation to MCTs (per our guidelines), and with some caution due to possible drug interactions (elderly consuming many drugs), in the future, we expect to see vast elderly populations consuming MCT oils. It is expected that pure C8 MCT oils such as KetoMCT may be more potent than the C8:10 blend used in this study, since C8 fatty acids are more ketogenic (raising of ketone bodies) than C10 and will provide faster/more energy to the brain.
References:
Ota, M., et al., Effect of a ketogenic meal on cognitive function in elderly adults: potential for cognitive enhancement. Psychopharmacology (Berl), 2016. 233(21-22): p. 3797-3802..
]]>Background: The brain is the largest user of glucose in the body. Carbohydrates are the major source of glucose. However, as we get older, it becomes harder to utilize glucose. It is established that MCT-derived ketone bodies (KBs) provide an alternative to insulin-dependent energy source for the brain. KBs are water-soluble molecules produced by the liver from fatty acids usually during periods of low food intake (fasting), carbohydrate restrictive ketogenic diets, starvation and prolonged intense exercise.
The KBs are principally beta-hydroxybutyrate (BHB) and acetoacetate (AcAc). KB-derived energy is important during fasting, when glucose is low (for example during endurance exercise), with diabetes (inability to utilize glucose in type 1 and insulin resistance in type 2) and neurologic disorders (chronic glucose hypo metabolism), and with normal aging, where sub-optimal amounts of glucose are taken up by the brain29.
In one of the recent clinical trials, a very high fat ketogenic diet with 4:5:1 ratio of lipids (fats), protein and carbohydrates) was given for four days to healthy adults. The resulting plasma ketone bodies (plasma is the largest component of human blood, comprising about 55 percent, and contains water, salts, enzymes antibodies and other proteins) increased 6-fold7. These energy sources were estimated to provide 1/3 of the brain’s energy needs.
This result paved the way for studies with persons with cognitive impairments. In three studies with mild-to- moderate Alzheimer's disease (AD), brain KB uptake was not impaired relative to age-matched controls, whereas glucose uptake was impaired9. The increase in brain KB uptake in response to a high fat Ketogenic Diet with 20-70 g MCT per day, translated to improved cognitive outcomes9. There is now intense interest to determine if KBs and MCTs can benefit conditions preceding Alzheimer’s including Mild Cognitive Impairment (MCI), and conditions in which cognitive decline have not yet started10. Examples of the latter include young adult carriers of presenilin-1 or apolipoprotein E4, and young adults with mild insulin resistance or with a maternal family history of Alzheimer’s.
A common feature of all these conditions is likely gradual brain glucose exhaustion, which could be remedied with oral ketogenic supplements.
Conclusions: The body of literature showing that MCTs and KETOGENIC DIETS can improve cognition in Mild Cognitive Impairment, Alzheimer’s, and other neurological conditions2 is compelling and growing. With proper dosing, there are seemingly few contraindications for consuming MCTs for these clinical populations, but drug interactions are always a concern with elderly populations. Consultation with a medical doctor is recommended. The possibility that exposure to MCTs and KETOGENIC DIETS before apparent symptoms develop, to slow or prevent cognitive decline, is an exciting and important area of future research and we promise to bring you any new developments in clinical trials.
References:
2. Benjamin, J.S., et al., A ketogenic diet rescues hippocampal memory defects in a mouse model of Kabuki syndrome. Proceedings of the National Academy of Sciences, 2016.
7. Courchesne-Loyer, A., et al., Inverse relationship between brain glucose and ketone metabolism in adults during short-term moderate dietary ketosis: A dual tracer quantitative positron emission tomography study. J Cereb Blood Flow Metab, 2016. 9. Cunnane, S.C., et al., Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease. Ann N Y Acad Sci, 2016. 1367(1): p. 12-20.
10. Cunnane, S.C., et al., Can Ketones Help Rescue Brain Fuel Supply in Later Life? Implications for Cognitive Health during Aging and the Treatment of Alzheimer's Disease. Front Mol Neurosci, 2016. 9: p. 53.
29. Nugent, S., et al., Relationship of metabolic and endocrine parameters to brain glucose metabolism in older adults: do cognitively-normal older adults have a particular metabolic phenotype? Biogerontology, 2016. 17(1): p. 241-255.
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