Consider giving a simple dry brine a try. This technique involves brining the meat without using any liquid, and it can produce the most succulent steak imaginable. Dry brining takes your steak-cooking game to the next level, resulting in tender, delectable meat every time. Although it takes longer than simply seasoning and cooking your steak, the payoff in terms of taste is well worth the extra time investment.
For a steak that boasts a superb crust and unparalleled tenderness, try dry brining any cut of steak and cooking it using your preferred method. While dry brining can enhance the tenderness of any type of steak.
What are the benefits of dry brining a steak?
Enhanced Seasoning
Dry brining imparts flavor into your steak prior to cooking. As the salt penetrates the meat, it gradually brings out the natural flavors of the beef by breaking down the muscle fibers.
Enhanced Crust
The natural process of dry brining draws out moisture from the surface of the steak, resulting in a dry exterior. This creates the perfect conditions for a mouth-watering crust to form during the cooking process, while the interior remains juicy and tender.
Improved Tenderness
The salt used in dry brining permeates the beef, effectively breaking down the tough muscle proteins and making the steak more tender. By locking in the steak’s natural moisture, the dry brine also ensures that the final result is juicy and tender.
What is the process for dry brining a steak?
Thaw and dry the steaks Ensure that your steak is completely thawed before beginning the dry brining process. You can speed up the thawing process using the cold-water method. After thawing, use a paper towel to pat the steaks dry.
Season generously with coarse salt and pepper Season the steak liberally on both sides with coarse salt and pepper. It’s important to use larger salt crystals than table salt, such as kosher or sea salt. These are recommended for dry brining.
Refrigerate for 1 hour to 2 days After seasoning, place your steak on a baking rack in the refrigerator for at least one hour and up to two days. This allows the salt to penetrate the meat fully. It’s crucial to use a baking rack or similar item to ensure that there’s airflow on both sides of the steak.
Bring to room temperature before cooking Before cooking, allow your steaks to reach room temperature. This process is not an exact science, but your steaks will increase in temperature by approximately 2-3 degrees in 30 minutes. You do not need to add any extra seasoning to the steak once it has been dry brined – it’s already fully seasoned and ready to be cooked. Once your steak has climatized, cook it using your preferred method.
The reverse sear is named so because it defies convention. Traditionally, cookbooks and chefs have recommended searing as the first step when preparing meat. The common belief was that searing helps to retain juices, but we now know this to be untrue. Searing only enhances the taste, and it doesn’t actually seal in juices. By reversing the process and searing the meat at the end, better outcomes can be achieved. What exactly are these improved outcomes, though?
Well Rounded Cooking
The temperature gradient within a piece of meat, which is the difference in temperature between the outer edges and center, depends on the rate of energy transfer during cooking. Using high temperatures transfers energy quickly, leading to uneven cooking, while low temperatures allow for gentle, even cooking.
Beginning the cooking process with a low-temperature oven for steaks minimizes overcooked portions and results in juicier meat.
Better Sear
The goal of searing meat is to create a crispy, browned exterior that contrasts with the tender, pink interior. This is achieved by triggering the Maillard reaction, a series of chemical reactions that happen when proteins and sugars are exposed to high heat. Imagine the skillet as a bucket of heat energy, and the steak as having three smaller buckets to be filled in order: the temperature change bucket, the evaporation bucket, and the Maillard browning bucket. The biggest of the three is the evaporation bucket, so reducing surface moisture is crucial for achieving a good sear and minimizing overcooked meat.
The reverse sear method is effective at removing surface moisture by slowly cooking the steak in the oven, allowing its surface to dry out and form a thin, dry pellicle that browns rapidly. For even better results, place the steak on a rack set in a rimmed baking sheet and leave it uncovered in the fridge overnight to dry out further.
Natural Tenderizer
Enzymatic tenderization may not be as obvious as other factors, but it can still have a noticeable impact on the tenderness of your meat. Cathepsins are enzymes found in meat that break down tough muscle proteins, leading to a more tender texture. Dry-aging meat relies on the activity of these enzymes, but at fridge temperatures, they work very slowly.
As meat heats up, the activity of cathepsins increases rapidly, reaching its peak around 122°F (50°C), before dropping off sharply. By slow-cooking your steak, you’re essentially simulating the dry-aging process and promoting enzymatic tenderization, resulting in a more tender steak.
In addition to tenderization, slow cooking also provides more flexibility in achieving your desired level of doneness. High-temperature cooking requires precise timing to achieve the perfect medium-rare, but slow cooking expands the window of time, making it easier to hit your target temperature consistently.
How to Reverse Sear a Steak
Reverse-searing is a straightforward process that can be used to cook a roast or thick-cut steak (at least 1.5 to 2 inches thick) to perfection. First, season the meat and place it on a wire rack set in a rimmed baking sheet. Then, either place it in a low oven, between 200 and 275°F (93 and 135°C), or on the cooler side of a closed grill with half the burners on if cooking outdoors. Cook until the meat is 10 to 15°F below the desired serving temperature, as indicated on the chart provided at the end of this section.
Finally, sear the meat in a hot skillet or on a grill to create a crisp crust.
For even better results, refrigerate the steaks uncovered overnight to dry out their exteriors.
Can Saturated Fat Be Considered Healthy? The answer is unequivocally yes.
However, for over 50 years, saturated fat has been unfairly vilified as the most harmful nutrient on the planet. Many people believe it leads to blocked arteries, but this is a fallacy that has persisted due to decades of misinformation.
The truth is that saturated fat is a crucial component of the healthiest and most nutrient-rich foods available, such as red meat, eggs, and full-fat dairy. It also plays a vital and supportive role in several vital bodily functions.
Fortunately, modern scientific research is correcting the misconceptions surrounding saturated fat.
Quick Facts
Saturated Fatty Acids (SFAs) constitute 50% of the cell membrane structures in our bodies. They aid in calcium absorption and facilitate the synthesis of essential fatty acids. Moreover, they provide a rich source of fat-soluble vitamins A, D, E, and K.
Contrary to popular belief, consuming saturated fats in our diet does not directly translate to saturated fats in our blood. Instead, the levels of saturated fat in our blood are influenced by the prevalence of carbohydrates in our diet and the resulting carb-generated lipogenesis process.
Did you know that 60% of our brain is made up of fat? Half of this fat is saturated, which is crucial for cognitive function. Saturated fats are also essential building blocks for many key hormones.
Furthermore, consuming a low-carb high-fat diet can lead to an increase in LDL particle size, thereby reducing the risk of heart disease. Studies have also shown that Stearic Acid, one of the most common saturated fatty acids found in meat, can improve body fat, mitochondrial function, and promote weight loss. Additionally, it has been found to slightly lower or have a neutral effect on LDL (bad) cholesterol and shows no evidence of raising the risk of heart disease.
What is Saturated Fat?
Before delving into the health benefits of saturated fat, it’s important to provide a brief definition of this term. Saturated fat refers to a particular class of fatty acid molecule that consists of carbon and hydrogen atoms. A fat is classified as saturated when most or all of the carbon-hydrogen bonds are single bonds, and all available carbon bonds are paired with hydrogen atoms.
The stable nature of these bonds provides protection against oxidation and rancidity. This stability is the reason why our bodies use saturated fats to construct robust cellular membranes.
The fact that 54% of the fat in human breast milk is saturated fat serves as a strong indication of its critical health benefits. This leads us to explore the beneficial roles that saturated fat plays in the body.
Excellent Source of Energy
Saturated fat is an excellent source of energy, and humans have evolved to thrive on it. Evidence of this can be seen in the way our bodies store excess carbohydrates and calories as saturated fat, which can be metabolized for energy through calorie restriction and exercise. The human body can easily convert SFAs to ketones, providing a superior energy source for most of the cells in our bodies, even when not in a starvation state. Modern humans, whose bodies are nearly identical to those of our ancestors, have adapted to consuming and mobilizing fat stores for energy.
In the context of human dietary evolution, the scavenging of fatty bone meats and brains leftover from the kills of other predators fueled our rapid brain development, which separates us from our primate ancestors. Our ability to prioritize fat as a primary fuel source is what essentially makes us human. Vilifying saturated fat is a highly suspicious view of the human body and human evolution. It would make no sense for our bodies to have developed a taste, storage system, and metabolism that efficiently uses saturated fat if it were harmful to us.
Improves Cardiovascular Health
Research has shown that consuming saturated fat as part of a low-carb high-fat diet can actually promote cardiovascular health. [5]
Lower levels of Lp(a) are generally considered beneficial because it is responsible for carrying oxidized phospholipids in our blood plasma. When oxidized, lipids can accumulate in our arterial walls and lead to the development of atherosclerotic lesions.
By consuming saturated fat, the levels of lipoprotein (a) in the bloodstream can be reduced while “good” HDL cholesterol levels are increased. This has an overall effect of improving heart disease risk factors.
Supports Numerous Bodily Functions
Protects the Liver Studies have shown that saturated fats can protect the liver from the harmful effects of alcohol and drugs. In addition, a low-carb diet rich in SFAs has been found to alleviate fatty liver disease.
Supports Healthy Lungs Saturated palmitic acid, a phospholipid fat, helps keep the surface of the lungs supple and shields them from irritants.
Supports Healthy Cell and Brain Function Saturated fatty acids are a major component of our cell membranes. They make up more than 80 percent of the phospholipids in certain areas of the human brain, and over half of the fatty acids in cell membranes are SFAs.
Myristic acid, a saturated fatty acid present in milk products, is essential for various cellular signaling pathways.
Supports Infant Development Human breast milk is composed of approximately 50% fat, with 54% of that being saturated fat. This fat is vital for the rapidly growing infant brain, allowing the protein to be utilized for developing and building the body. Children who are placed on low-fat diets can develop growth and other health issues.
According to a study published in Pediatric Pathology & Molecular Medicine, “evidence supports the view that intervening in childhood (2-15 years) with low-fat, low-cholesterol diets, or even worse, lipid-lowering drugs to prevent atherosclerotic plaques in adulthood is wasted effort. Overzealous parents may unwittingly induce malnutrition in their children, and many children with restricted access to palatable foods will yearn for them even more as they become older, leading to overweightness.”
Supports Intake of Fat-Soluble Vitamins Saturated fats in various animal foods carry fat-soluble vitamins A and D into the body in forms that are more easily absorbed and utilized. In countries where the intake of animal foods, such as eggs and butter, is low, vitamin A deficiencies are a concern.
The pioneering dentist and dietary researcher Weston A. Price observed that traditional diets, rich in saturated fat and vitamins A, D, and K, were associated with remarkable dental health and a very low incidence of modern diseases.
Healthy Cooking Oil
Saturated fats possess molecular stability due to their saturated bonds, making them resistant to rancidity and oxidation even under high heat exposure. For instance, ghee, which contains approximately 70% saturated fat, has a smoke point of 485°F (250°C), significantly higher than the 350°F (175°C) smoke point of butter.
Moreover, heating ghee produces significantly lower levels of the toxic compound acrylamide than vegetable and seed oils that are high in PUFAs. According to a study, soybean oil produced over 1000% more acrylamide than ghee when both were heated to a mere 320°F (160°C).
The New Discoveries on Saturated Fats
According to various studies, the consumption of saturated fat by the average person is not significantly linked to heart disease, cancer, stroke, diabetes, and death from heart attack. Additionally, the intake of saturated fat found in unprocessed red meat does not have an association with CVD [19]. Foods that are rich in saturated fat, such as whole-fat dairy, unprocessed meat, and dark chocolate, have a complex matrix of nutrients and are not linked to an increased risk of CVD. As such, “the totality of available evidence does not support further limiting the intake of such foods.”. However, it is worth noting that while total saturated fat intake is not related to the incidence of heart disease, substituting animal protein for animal fat could increase the risk of heart disease.
Many individuals worry about the carnivore diet’s potential to raise cholesterol levels, which have long been linked to a higher risk of coronary heart disease.
A carnivore diet, like other low-carb diets, may raise cholesterol levels, but an increase in cholesterol levels, particularly the “bad” low-density lipoprotein cholesterol (LDL-C), should not necessarily be a cause for concern. LDL-C is an inadequate indicator of cardiovascular disease risk, and the number of LDL particles, particularly the smaller, denser ones, is a better indicator.
Studies also suggest that low-carb diets can increase LDL particle size and decrease the number of small, dense LDL particles, both of which indicate a reduced risk of cardiovascular disease. This post will demonstrate why an increase in cholesterol levels on this diet may not be a worry.
What is Cholesterol?
Cholesterol is a lipid-like substance that is present in blood and every cell of your body.
Your body is capable of producing sufficient cholesterol on its own.
Nevertheless, animal-based foods like meat, fat, eggs, poultry, dairy, and seafood can also provide you with cholesterol.
Unlike animal-based foods, plant-based foods do not contain any cholesterol.
The Role of Cholesterol
Cholesterol plays a crucial role in maintaining human life. Without it, we would not be able to survive.
Cholesterol is a vital part of the cell membrane, providing structural support and regulating its fluidity. Additionally, cholesterol is present in every cell of the body, making it an indispensable component for our survival.
Cholesterol serves as a precursor molecule for the synthesis of vitamin D, steroid hormones, and sex hormones. Additionally, it is a key component of bile salts that aid in the digestion and absorption of fat-soluble vitamins A, D, E, and K.
Moreover, cholesterol plays a crucial role in maintaining proper brain function. As the most cholesterol-rich organ in the body, the brain contains approximately 20% of the body’s total cholesterol.
Measuring Cholesterol
Since cholesterol is not soluble in water, lipoproteins are responsible for transporting it around the body to perform its various functions [5]. Lipoproteins are protein molecules that carry both cholesterol and triglycerides [6].
There are seven types of lipoproteins, but blood tests generally report cholesterol levels in two types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). In the United States, cholesterol levels are measured in milligrams of cholesterol per deciliter of blood, while in Europe and other countries, they are measured in millimoles per liter.
To ensure that the cholesterol and fat particle levels in the blood are not influenced by recent food intake, fasting for 8 to 12 hours is typically required before cholesterol testing.
LDL
Low-density lipoproteins (LDL) are the primary cholesterol transporters in the body, carrying cholesterol from the liver to various tissues and cells throughout the body.
Medical professionals and literature often refer to LDL as the “bad” cholesterol, as high levels of LDL have been linked to cholesterol buildup in the arteries.
HDL
High-density lipoproteins (HDL) serve the opposite function of LDL by removing excess cholesterol from peripheral tissues and transporting it back to the liver for excretion.
HDL is commonly referred to as the “good” cholesterol because it counteracts the effects of LDL and is believed to reduce the development of plaque in the arteries.
Triglycerides
Along with LDL, HDL, and total cholesterol, triglyceride levels are frequently reported as part of an overall lipid profile [12].
Triglycerides are a type of fat in the blood that can originate from dietary fats or be produced from excess calories consumed [12].
Epidemiological data suggests a link between high triglyceride levels and an elevated risk of metabolic syndrome and cardiovascular disease.
Cholesterol Levels
To sum up, healthcare experts generally believe that maintaining low levels of LDL cholesterol and triglycerides, as well as high levels of HDL cholesterol, is beneficial for your health.
It’s worth noting that the recommended cholesterol levels are based on the typical high-carb and omnivore diets consumed by the general population. As a result, they may not be particularly relevant to those following a carnivore diet.
Assuming these guidelines still hold some value, we’ll examine whether high cholesterol levels on a carnivore diet should be a cause for concern.
From the existing evidence, it appears that individuals who follow a carnivore diet typically have higher total cholesterol, LDL, and HDL levels, while experiencing a reduction in triglyceride levels.
Why Your Cholesterol Could Potentially Increase On The Carnivore Diet
The primary reason for the increase in total cholesterol, HDL, and LDL on the carnivore diet is the shift from using carbohydrates to fats for energy. Since there is a limited amount of carbohydrates in a low-carb or carnivore diet, the liver has to convert a significant amount of fatty acids into ketones for energy use.
When fatty acids enter the liver, they are converted into acetyl-CoA, which can be used for energy or converted to HMG-CoA. Since HMG-CoA is involved in both cholesterol and ketone formation, when in ketosis, both ketone and cholesterol production increase, leading to an increase in total cholesterol, HDL, and LDL.
Additionally, fasting can cause a similar increase in cholesterol levels as the liver begins to break down fatty acids for energy after glycogen stores are depleted. While elevated HDL is considered a positive indicator, an increase in LDL is typically seen as negative due to its association with a higher risk of heart disease, though this may not always be the case, as explained below.
Is High Cholesterol On The Carnivore Diet Even An Issue?
As previously mentioned, cholesterol is a crucial component in the human body, and its absence could result in instant death. This raises the question of why such a vital substance can also be deadly, and whether an elevated LDL cholesterol level on a carnivore diet should be a cause for concern.
The answer is no.
Studies have demonstrated that an increase in LDL cholesterol levels on a low-carb, high-fat diet or the carnivore diet is not necessarily a cause for concern, as the number of LDL particles is a better indicator of the risk of heart disease than LDL cholesterol levels.
Although LDL particle sizes may increase on low-carb, high-fat diets (potentially contributing to the increase in total LDL cholesterol), the total number of LDL particles and small LDL particles actually decrease, which research has shown indicates a reduction in the risk of cardiovascular diseases.
LDL cholesterol vs LDL particle number
LDL cholesterol (LDL-C) is a metric used to determine the quantity of cholesterol present within LDL particles.
LDL particle (LDL-P) number refers to the total number of low-density lipoprotein particles present in your bloodstream.
Despite being a common tool for evaluating cardiovascular risk, LDL cholesterol is frequently estimated rather than directly measured due to financial constraints.
This can lead to issues since (i) LDL particles can differ in size, and (ii) LDL particles may not all carry the same amount of cholesterol.
LDL Particles Is More Indicative of Cardiovascular Disease Risk than LDL Cholesterol
A study conducted on 3066 middle-aged participants (Framingham Offspring Study) measured both LDL cholesterol, non-HDL cholesterol, and LDL particle number. [27]
The study tracked participants for approximately 15 years, recording incidents of cardiovascular disease (CVD).
The findings indicated that LDL particle number was more closely related to the incidence of cardiovascular disease than LDL cholesterol or non-HDL cholesterol levels.
Individuals with a low level of LDL particles (<25th percentile) had a lower CVD event rate (59 events per 1000 person-years) than those with an equivalently low level of LDL cholesterol (81 events per 1000 person-years).
This study highlights that the number of LDL particles is a superior indicator of cardiovascular risk compared to LDL cholesterol alone, and that lower LDL particle numbers are more favorable.
A systematic review by Ravnskov et al (2016) published in the British Medical Journal similarly found a lack of association or an inverse association between LDL cholesterol and mortality in the elderly.
Additionally, LDL particles are not uniform, and small, dense particles are more likely to contribute to the formation of arterial plaque due to their increased entry and retention in the arteries and susceptibility to oxidation. Research indicates that individuals with predominantly small, dense LDL particles have an elevated risk of coronary heart disease, regardless of their overall LDL cholesterol levels. Conversely, those with mostly large LDL particles have a lower risk of developing heart disease.
Low Carb, High Fat Diets Decrease Cardiovascular Disease Risk
The literature review presented above highlights the positive effects of low-carb and high-fat diets on LDL particles. Falkenhain et al (2021) conducted a meta-analysis of 38 randomized trials and found that low-carb diets decreased the number of total and small LDL particles, while increasing LDL particle size. Similarly, Froyen’s (2021) review found that higher fat diets decreased the number of small, dense LDL particles and/or increased the number of large and buoyant LDL particles compared to lower fat diets. These changes indicate a reduced risk of cardiovascular diseases.
Studies have shown that small, dense and oxidized LDL particles are more likely to contribute to plaque formation in the arteries, increasing the risk of cardiovascular diseases. Therefore, a decrease in the number of small LDL particles on a low-carb diet could potentially lower the risk of heart diseases.
In contrast, large LDL particles have been found to not be associated with an increased risk of heart diseases. A study of 2072 men found that large LDL sub-fractions were not linked to an increased risk of CVD events, but small LDL sub-fractions were.
Overall, an increase in LDL particle size on low-carb high-fat diets, which is likely the cause of the increase in LDL cholesterol, indicates a lower risk of heart diseases. Therefore, the number of LDL particles is a better indicator of cardiovascular disease risk than LDL cholesterol level alone.
Conclusion
The carnivore diet and other low-carb diets may result in lower triglyceride levels, higher total cholesterol, HDL and LDL cholesterol levels. While a decrease in triglycerides and an increase in HDL cholesterol are considered positive indicators, an increase in LDL cholesterol has traditionally been viewed as negative because it has been associated with plaque formation in arteries. However, studies suggest that LDL cholesterol level alone is not a good marker of coronary heart disease risk; rather, the number of small, dense LDL particles is a more accurate predictor. These small, dense or oxidized LDL particles promote plaque buildup in arteries. Research indicates that low-carb diets, including the carnivore diet, can decrease the number of small, dense LDL particles, which suggests that they can have a beneficial effect on heart health.
Leaky gut syndrome has emerged as a possible underlying cause for a range of chronic illnesses in recent years, spanning from skin problems to autoimmune disorders and even cancer.
While it’s not a medical term by itself, leaky gut refers to a condition called “increased intestinal permeability.”
Although the relationship between leaky gut and disease isn’t yet well-defined, it has been clinically linked to a range of autoimmune and chronic conditions, such as celiac disease and type 1 diabetes.
Let’s delve into the specifics of leaky gut, including its causes and unexpected dietary and lifestyle adjustments that can facilitate its healing.
What Exactly is Leaky Gut?
Increased intestinal permeability leads to leaky gut syndrome, which is caused by a malfunctioning gut lining. To comprehend the concept of leaky gut and why intestinal permeability matters, it’s essential to understand the gut’s functioning.
The human belly contains an extensive intestinal lining that spans over 4,000 square feet of surface area. It functions as a tight barrier regulating the absorption of substances into the bloodstream.
If the gut lining is unhealthy, it may develop large cracks or holes, allowing partially digested food, toxins, and microbes to infiltrate the underlying tissues. This can trigger inflammation and alterations in the gut’s normal bacterial composition, leading to issues both within the digestive system and beyond.
Current research reveals that changes in intestinal bacteria and inflammation can contribute to the onset of several chronic diseases.
The Function of the Gut
The gastrointestinal (GI) tract, commonly referred to as the gut, is responsible for processing everything we ingest, starting from the mouth and ending at the anus. The throat, esophagus, stomach, small intestine, large intestine, and rectum are the other organs involved in this process.
The majority of the foods and fluids we consume do not get absorbed by our bodies until they reach the small intestine. This 20-25 foot long tube is responsible for nutrient absorption, as the nutrients enter our bloodstream and are transported to nourish and maintain the cells throughout our bodies.
The Intestinal Barrier
The lining of your intestines, known as the intestinal barrier, encompasses roughly 4,000 square feet of surface area and is responsible for shielding the gut from the rest of the body.
This dynamic barrier requires approximately 40% of the body’s energy expenditure to sustain it and is composed of several components, including:
The lumen, which houses gastric acid, bile, pancreatic juice, and bacteria that degrade antigens and pathogenic bacteria.
The glycocalyx and mucus layer, which prevent interactions between gut bacteria and intestinal epithelial cells.
Intestinal epithelial cells that are interconnected by intercellular proteins such as tight junction, adherens junction, and desmosome that restrict the entry of bacteria and/or bacterial products into the systemic circulation.
The lamina propria, an additional defensive layer.
Causes of Leaky Gut
The intestinal barrier can be likened to a castle gate, with the tight junctions acting as guards who open and close it only after verifying the identities of visitors.
In normal circumstances, any intruders are prevented from entering the castle.
However, if the guards are injured or incapacitated, intruders can easily gain access. This is precisely what occurs in the case of leaky gut.
The intruders that can penetrate the leaky gut include harmful foreign substances such as bacteria, toxins, and undigested food particles. These substances are harmful because they’re not meant to circulate throughout your body.
As your immune system identifies these substances as unwanted, it triggers a series of reactions, including autoimmune responses such as chronic inflammation.
Afflictions Associated with Leaky Gut
Hippocrates, the Ancient Greek physician, stated that “All disease begins in the gut.” As it turns out, he was not too far off the mark.
Medical practitioners are now identifying more and more diseases, both intestinal and extraintestinal, that are associated with leaky gut.
Why is this the case?
The intestinal barrier has the essential function of maintaining balance, or homeostasis, in the gut.
The gut contains 70% of the cells that form your immune system and houses your microbiome, which is a vast ecosystem of trillions of bacteria that perform critical functions, from breaking down food to regulating neurotransmitters and hormones.
Therefore, when the lining that maintains and balances this intricate system is compromised, the consequences can affect every other part of your body.
In addition, leaky gut may also be complicit in:
Autism
Alzheimer’s disease
Parkinson’s disease
Asthma
Multiple sclerosis
Autoimmune diseases
Symptoms of Leaky Gut
Here are some signs and symptoms commonly seen that may be an indication for leaky gut:
Although physicians and researchers have not yet been able to identify a direct cause of leaky gut, several factors are thought to play a significant role.
Plant Toxins
It may come as a surprise, as we’ve been advised by doctors and health officials for years to increase our intake of plant-based foods. Some of these vibrant foods are even labeled as “superfoods” with purported health benefits ranging from reducing chronic inflammation to potentially curing cancer.
While these plant-based foods may seem harmless and even beneficial, they are not necessarily on our side. Plants have developed toxins and antinutrients as defense mechanisms against predators, given their inability to move. Research indicates that on a daily basis, we ingest approximately 1.5 grams of natural pesticides, which is roughly 10,000 times more than the amount of synthetic pesticides.
Antinutrients further compound the issue by causing nutritional deficiencies that contribute to intestinal permeability. Plant toxins and antinutrients come in various forms, such as lectins, saponins, tannins, glycoalkaloids, glucosinolates, sulforaphane, oxalates, phenols, salicylates, cyanogenic glycosides, trypsin inhibitors, isoflavones, phytoestrogens, photosensitizers, omega-6 fatty acids, and mold. All of these compounds are associated with inflammation, which can negatively impact gut health.
Lectins
While gluten has been a notorious nutrition villain for a while, have you heard of its relative, lectin?
Like gluten, lectins are proteins that bind to carbohydrates and are produced by plants as a defense mechanism against predators and microbes. Although they are present in most plants, legumes and grains contain the highest concentrations, followed by dairy, seafood, and nightshade plants like tomatoes.
Once ingested, lectins can attach to virtually any type of cell in the body, including those lining the gut. This can lead to damage to the epithelium and hinder the absorption and digestion of nutrients.
When consumed in high amounts, lectins can pose a threat to the development and overall health of predators.
Lectins may also contribute to intestinal dysbiosis, leading to a low-grade inflammation called endotoxemia. More information on this can be found below.
Interestingly, despite the potential risks posed by lectins, many health practitioners recommend a plant-based diet as a treatment for leaky gut.
Gluten
Gluten is a well-known type of lectin, recognized as a plant antinutrient. It’s probable that you know someone who is gluten intolerant, and you might be curious about why some people experience gluten sensitivity while others don’t.
The answer lies in a protein known as zonulin, which is responsible for regulating tight junctions. When zonulin is released, tight junctions open slightly, permitting larger particles to pass through.
Research has identified two powerful factors that can trigger zonulin release: bacteria and gluten. Consequently, gluten-sensitive individuals experience high levels of zonulin release when consuming gluten-containing food, leading to leaky gut and allowing microbial and dietary antigens to enter the bloodstream.
Studies have discovered elevated levels of zonulin in people with chronic inflammatory disorders, including obesity, high blood sugar, celiac disease, type 1 diabetes, insulin resistance, various cancers, nervous system disorders, and others.
Eliminating gluten from one’s diet reduces zonulin levels in the blood and allows time for the intestinal barrier to heal. Even for individuals who can tolerate gluten, there may be advantages to eliminating it.
Intestinal Dysbiosis
Trillions of bacteria, viruses, and fungi form your gut microbiome, and they have a significant impact on your immune, metabolic, and nervous system functions.
Your gut microbiome is constantly changing in response to various factors like your diet, lifestyle, medication, toxins, and stress.
When the balance of good and bad bacteria is disrupted, resulting in an unnatural shift in composition, researchers refer to it as dysbiosis.
While leaky gut and intestinal dysbiosis are not necessarily linked, harmful gut bacteria can release enterotoxins, leading to inflammation and leaky gut. Inflamed gut, in turn, provides an ideal environment for pathogenic bacteria to continue growing, resulting in a vicious cycle.
It’s not just the quantity of pathogenic bacteria that is problematic. Gram-negative bacteria cell walls contain lipopolysaccharide (LPS), an endotoxin that is a potent inducer of inflammation.
LPS usually helps regulate inflammatory responses in the gut against pathogens. However, in the presence of a leaky gut, LPS can enter the bloodstream and interact with immune cells.
This triggers immune cells to eliminate the LPS, leading to a series of activities that cause tissue inflammation. The inflammation further activates more immune cells, leading to a disruption of tissue homeostasis and chronic low-grade inflammation.
Other Causes of Leaky Gut
Up to this point, we have identified some of the primary instigators of leaky gut. However, the list of contributing factors does not stop there.
Included below is an enumeration of items that can generate inflammation within your body, impair beneficial bacteria, and facilitate harmful ones, all of which can play a role in the development of leaky gut.
Processed meats
Products based on wheat
Sugar and artificial sweeteners
Snacks such as crackers, popcorn, etc.
Junk food
Mass-produced sauces
Refined oils
Dairy products
Alcoholic beverages
Sugary and/or carbonated drinks
Industrial seed oils
Stress
Overgrowth of yeast
Use of NSAIDs
Insufficient nutrients
The Carnivore Diet and Healing Leaky Gut
When you hear “apex predator”, what animal comes to mind? For many, it may be a shark, lion, or wolf. However, recent research suggests that humans were also on that list. Our ancestors were adapted to carnivory, specializing in hunting large prey known as megafauna.
It wasn’t until the agricultural revolution, that humans began to consume a more omnivorous diet. While humans are omnivores and can obtain energy from both meat and non-meat foods, our ancestors were like wolves in that they were facultative carnivores. This means they focused on eating nutrient-dense meat and only turned to plants when necessary, such as during times of starvation.
Returning to this ancestral way of eating may help to heal dysbiosis and leaky gut syndrome. Essentially, the leaky gut diet reflects the way we evolved to eat. This diet works by limiting and eliminating potential toxins while providing the gut with the most bioavailable nutrients on earth – all of which are found in meat.
Why The Carnivore Diet Improves Gut Health
By following a well-designed and nutrient-dense carnivore diet, you can eliminate many of the toxins and inflammatory foods present in the typical American diet, while also providing your body with the most nutrient-dense food available, which promotes healing.
When you consider that your cells are starving for the proper nutrients and that an inflamed gut makes it more difficult for them to obtain what they require, this makes sense. Patients with inflammatory diseases have had success with high-fat, low-carbohydrate keto diets because they help to alleviate the toxic burden, nourish cells, and significantly decrease inflammation.
Organ meats, in particular, are a fantastic source of both fat-soluble and water-soluble vitamins, which are essential for gut health. A diet deficient in vitamin A for just a few weeks can cause gut bacteria changes that harm the intestinal barrier, while a lack of vitamin D can also compromise the barrier, which could explain why it’s connected with inflammatory bowel disease. These deficiencies can be quickly and entirely reversed by consuming organ meats such as beef liver, which supplies 4,968 µg of vitamin A per 3.5 ounces, exceeding the suggested daily intake. Meanwhile, pastured lard and salmon roe are excellent sources of vitamin D.
Some amino acids, such as glutamine, which can be found in eggs and beef, are critical for gut health because they help regulate tight junctions and prevent toxin permeability. Bone broth is another excellent source of amino acids that work to repair damaged intestinal lining and minimize “leakiness.”
