Research: “Don’t judge a meal by its macros”

Danish researchers point out that a meal is more than the sum of its nutrients. The macros alone do not tell the whole story, and diets based on these should be reconsidered. In theory…

Milked Dry

And then it was about milk again, a topic I never wanted to cover again after a mega-article. I needed 70 studies to say that the industry is too divided and polluted to say anything definitive about the health effects of milk. And then a second part specifically addressing milk and the risk of diabetes.

The University of Copenhagen organized a workshop to offer more insight. Last September, they invited 18 experts in epidemiology, nutrition, and medical science. The results recently appeared in American Journal of Clinical Nutrition [1]. They discussed dairy products and how the complex composition of macros and micro nutrients affects digestion and thus the effect of the diet.

‘If it fits your macros, it doesn’t mean anything’

In the publication, they shared the following conclusions:

1. Current evidence does not support a positive association between intake of dairy products and risk of cardiovascular disease (i.e., stroke and coronary heart disease) and type 2 diabetes. In contrast, fermented dairy products, such as cheese and yogurt, generally show inverse associations.
2. Intervention studies have indicated that the metabolic effects of whole dairy may be different than those of single dairy constituents when considering the effects on body weight, cardiometabolic disease risk, and bone health.
3. Different dairy products seem to be distinctly linked to health effects and disease risk markers.
4. Different dairy structures and common processing methods may enhance interactions between nutrients in the dairy matrix, which may modify the metabolic effects of dairy consumption.

They then conclude that in determining the nutritional value of dairy products, one should not only consider the amount of nutrients but also take into account the ‘bioavailability’ of these (to what extent the nutrients are actually absorbed).

They point out, for example, the amount of saturated fats in cheese appears to pose less risk for heart disease than the amount would suggest. They also point to differences between the forms in which dairy is consumed or drunk and their effects.

Then they broaden the scope beyond dairy:

Future diet assessments and recommendations should carefully consider the evidence of the effects of whole foods alongside the evidence of the effects of individual nutrients.

As another example, they refer to almonds that release less fat during consumption than they contain. No matter how well you chew.

‘Macro Buddy’

And yet, I am still a ‘macro buddy’.

After all, we already knew there are different types of fats with different effects. And that these effects can change when different fats are consumed together. We also know there are different types of proteins with different effects. And that these effects can change when different proteins are consumed together. We have also extensively focused on different types of carbohydrates and their effects on metabolism. Not exactly revolutionary; there’s a reason nutrition labels on packaging distinguish between long-chain or short-chain carbohydrates (‘of which sugars’) and between saturated and unsaturated fats.

The fact that different nutrients can affect each other has also been known for some time. But also that personal differences can be of great influence What does this publication actually add?

Not much, I honestly think. Yes, we know that the effect of a meal is not entirely determined by the individual nutrients. However, this is still a good starting point to identify potential problems, whether it’s health risks or losing a six-pack. When the macros are right, you can then go to a higher level of detail. What kinds of fats, carbohydrates, and proteins am I getting?

But that’s not the end of it. Not all saturated fats are ‘bad’ for example, so you look further into the source of the saturated fats. But even then, according to the researchers, you’re not there yet. Rightfully so; how do all these different substances interact with each other?

However, this last level of detail is virtually unachievable in practice. We simply do not know. Determining the (‘stand-alone’) effect of individual nutrients already requires countless studies involving hundreds to thousands of participants over decades. We will probably know whether there is life outside Earth before we have been able to investigate the interaction of all food and nutrients.

First the Foundation

So, I fully agree with the researchers that there is much more to learn about different nutrients and their interactions. I also share the opinion that macros only show part of the story and may even distort it.

I am eagerly waiting for the brain-implanted microprocessor that analyzes all incoming nutrients, measured by sensors in the stomach and blood. Automatically, the Online Coaching App of Fitsociety version 22000.3 opens. It conjures a pop up that appears on my retina to tell me exactly what my body has taken in, what it does to me, and what I should do next for improvement. Or even better, a camera in my eyes that takes a picture of the meal so you can be warned before eating. The main points at the top with the option to go into further details:

Effect of a donut:

1. Body fat percentage: 0.003 percent↑         current: 22%
2. Number of remaining days to live: 0.2↓     current: 9217 days
3. Chance of a Tinder match: 0.007%↓           current: 4%

click for further details……..