Grass-Fed Beef, the Shangri-La Diet, and the Future of Food

A recent Slate article compared beef from different sources. “We sampled rib-eye steaks from the best suppliers I could find. The meat was judged on flavor, juiciness, and tenderness and then assigned an overall preference.”

The winner: grass-fed beef, which was also the least expensive ($22/pound). The highly-convincing tasting notes:

Never have I witnessed a piece of meat so move grown men (and women). Every taster but one instantly proclaimed the grass-fed steak the winner, commending it for its “beautiful,” “fabu,” and “extra juicy” flavor (that “bursts out on every bite.” The lone holdout, who preferred the Niman Ranch steak, agreed that this steak tasted the best, but found it a tad chewy.

The grass-fed beef was probably the highest in omega-3, by the way. What the writer found wrong with grass-fed beef was lack of consistency:

One grass-fed rancher I spoke to refused to send me any steak for this article because, he said, it sometimes tastes like salmon. Restaurants and supermarkets don’t like grass-fed beef because like all slow food, grass-fed beef producers can’t guarantee consistency-it won’t look and taste exactly the same every time you buy it.

From the standpoint of the Shangri-La Diet, of course, variable flavor is a plus — a big one. I expect a similar result with other foods — the more variable foods taste better. As any engineer knows, the less you have to worry about keeping a variable (such as flavor) constant, the more you can do to maximize it.

Thanks to Clyde Adams for the link.

More Evidence That Fat Is Not Bad For You

In the most recent issue of American Journal of Epidemiology (15 November 2006) is an article about whether there is a connection between dietary fat and breast cancer. They found no connection. Part of the abstract:

Dietary fat in midlife has not been associated with breast cancer risk in most studies, but few have followed women beyond one decade. The authors examined the relation of dietary fat, assessed by repeated questionnaires, to incidence of postmenopausal breast cancer in a cohort of 80,375 US women (3,537 new cases) prospectively followed for 20 years between 1980 and 2000. The multivariable relative risk for an increment of 5% of energy from total dietary fat intake was 0.98 (95% confidence interval: 0.95, 1.00). Additionally, specific types of fat were not associated with an increased risk of breast cancer.

Reference: Dietary Fat and Risk of Postmenopausal Breast Cancer in a 20-year Follow-up. Esther H. J. Kim, Walter C. Willett, Graham A. Colditz, Susan E. Hankinson, Meir J. Stampfer, David J. Hunter, Bernard Rosner, and Michelle D. Holmes. Am. J. Epidemiol. 2006 164: 990-997.

How Well Does the Shangri-La Diet Work? (part 2)

The Post Your Tracking Data Here section of the SLD forums now contains lots of data. In addition to the weight-vs.time graphs on the home page and in the forums, I have now analyzed this data in other ways. The graphs below (based on data up to November 2) show how the rate of weight loss varies with (a) time on the diet and (b) weight.

For each person reporting weights, I computed a rate of weight loss for every interval in their data. For example, if someone reported her weight at three different times, then there are two intervals: from Time 1 to Time 2, and from Time 2 to Time 3. For each interval I computed a rate of weight change. The scatterplots below are based on 820 intervals. Each point is a different interval.

The first graph shows how the rate of weight change varied with how long you have been doing the diet.

This shows that average weight loss slowed down from about 2.2 pounds/week to about 1 pound/week during the first few weeks and didn’t change much after that.

Another obvious factor that might affect weight-loss rate is weight: Perhaps people who weigh more lose faster. Because rate of weight loss changes during the first few weeks, I looked at this question two ways: using only data for Week 1 on the diet (early loss); and using only data after 4 weeks on the diet (later loss).


The top graph (early loss) shows that during Week 1, your weight has a big effect on your rate of weight loss. People who weigh more lose faster. The bottom graph (later loss) shows that after 4 weeks, your weight has much less effect on how fast you lose.

My explanation: During the first week or so of SLD, most of the weight loss is not fat or water but the food in your digestive system. Because the diet has reduced your appetite, you are eating less each day. But the speed (inches/day) at which food travels through your digestive system does not change; so relatively full digestive system is slowly replaced by a relatively empty one. After this replacement — which takes about one week — is complete, further weight loss is all due to loss of fat. You comfortably lose fat at the rate at which your set point goes down. The long-term rate of weight loss is about 1 pound/week because the set point is going down about 1 pound/week.

Data analyses like these have never been published for any weight-loss method. Not that they’re sophisticated or clever or surprising — they’re not. Given (a) the amount of damage caused by obesity and (b) the amount of money spent on health research (2006 NIH budget: $28 billion), it’s quite a gap. Possibly related to the misguidedness I discussed last week.

Amazon Rank: The Poor Man’s BookScan

Calling all authors!

If you have written a book, you have probably wondered: What’s the connection between amazon rank and number of books sold? Well, wonder no more. Below is a graph based on The Shangri-La Diet. The copies-sold information is from Nielsen BookScan. Their website says:

Most of the nation’s major retailers for books are included in our panel of reporting book outlets: Borders and Walden, Barnes & Noble Inc., Barnes & Noble.com, Deseret Book Company, Hastings, Books-A-Million, Tower Music and Books, Follett College stores, Buy.com and Amazon.com. Weekly sales information is also tracked from Mass merchandisers like Target, Kmart and Costco, along with smaller retail chains and hundreds of general independent bookstores.

The graph shows that the relationship between books sold and amazon rank is linear on a log-log scale (as so many things are — the physicist Per Bak wrote a whole book about such relationships). Each point is a different week. To illustrate the formula of the line,

ln(copies sold/week) = 9.67-0.53*ln(amazon rank),

the amazon rank of Send In The Idiots: Stories From the Other Side of Autism by Kamran Nazeer, a masterpiece about the adult lives of autistic children, is now 35,758. Predicted sales is 61 books/week.

The Trouble With Rigor

This is an easy question: When writing down numbers, when is it bad to be precise? Answer: When you exceed the precision to which the numbers were measured. If a number was measured with a standard error of 5 (say), don’t record it as 150.323.

But this, apparently, is a hard question: When planning an experiment, when it is bad to be rigorous? Answer: When the effort involved is better used elsewhere. I recently came across the following description of a weekend conference for obesity researchers (December 2006, funded by National Institute of Diabetes & Digestive & Kidney Diseases):

Obesity is a serious condition that is associated with and believed to cause much morbidity, reduced quality of life, and decreased longevity. . . . Currently available treatments are only modestly efficacious and rigorously evaluating new (and in some cases existing) treatments for obesity are clearly in order. Conducting such evaluations to the highest standards and so that they are maximally informative requires an understanding of best methods for the conduct of randomized clinical trials in general and how they can be tailored to the specific needs of obesity research in particular. . . . We will offer a two-day meeting in which leading obesity researchers and methodologists convene to discuss best practices for randomized clinical trials in obesity.

Rigorously evaluating new treatments”? How about evaluating them at all? Evaluation of new treatments (such as new diets) is already so difficult that it almost never occurs; here is a conference about how to make such evaluations more difficult.

This mistake happens in other areas, too, of course. Two research psychiatrists have complained that misguided requirements for rigor have had a very bad effect on finding new treatments for bipolar disorder.

More Reason to Crazy-Spice

Spices are good for you, I blogged, because they are high in antioxidants. A new study, done in Singapore with elderly subjects, supports this conclusion. It found that curry-eaters do better than others on a mental test. The abstract:

Curcumin, from the curry spice turmeric, has been shown to possess potent antioxidant and antiinflammatory properties and to reduce ß-amyloid and plaque burden in experimental studies, but epidemiologic evidence is lacking. The authors investigated the association between usual curry consumption level and cognitive function in elderly Asians. In a population-based cohort (n = 1,010) of nondemented elderly Asian subjects aged 60-93 years in 2003, the authors compared Mini-Mental State Examination (MMSE) scores for three categories of regular curry consumption, taking into account known sociodemographic, health, and behavioral correlates of MMSE performance. Those who consumed curry “occasionally” and “often or very often” had significantly better MMSE scores than did subjects who “never or rarely” consumed curry. The authors reported tentative evidence of better cognitive performance from curry consumption in nondemented elderly Asians, which should be confirmed in future studies.

Tze-Pin Ng, Peak-Chiang Chiam, Theresa Lee, Hong-Choon Chua, Leslie Lim and Ee-Heok Kua. Curry Consumption and Cognitive Function in the Elderly. American Journal of Epidemiology 2006 164(9):898-906

Too Few Riders, Too Many Stolen Bases

I heard two excellent talks last week. Bent Flyvbjerg, a professor of Planning at Aalborg University, Aalborg, Denmark , spoke on “Survival of the Unfittest: Why the Worst Megaprojects [subways, airports, bridges, tunnels] Get Built.” Why? Because of false claims. Cost estimates turn out to be much too low and benefit estimates (such as ridership) much too high. Boston’s Big Dig, for example, has already cost more than three times the original estimate. Cost estimates were too low in 90% of projects, Flyvbjerg said. The tools used to make those estimates have supposedly improved a great deal over the last few decades but their accuracy has not improved. Lovallo and Kahneman have argued that the underlying problem is “ optimism bias“; however, Flyvbjerg believes that the problem is what he now calls strategic misrepresentation — when he used the term lying people got upset. The greater the misrepresentation, the more likely the project would be approved — or rather the greater the truth the more likely the project would not be approved. That is a different kind of bias. An everyday example is me and my microwave oven. Sometimes I use my microwave oven to dry my clothes. I’ve done this dozens of times but I continue to badly underestimate how long it will take. I guess that a shirt will take 8 minutes to dry; it takes 15 minutes. I know I underestimate — but I keep doing it. This is not optimism bias. Microwaving is not unexpectedly difficult or unpredictable. The problem, I think, is the asymmetry of the effects of error. If my guess is too short, I have to put the shirt back in the microwave, which is inconvenient; if my guess is too long the shirt may burn — which corresponds to the project not being approved.

Incidentally, Flyvjberg has written a paper defending case studies and by extension self-experimentation. He quotes Hans Eysenck, who originally dismissed case studies as anecdotes: “Sometimes we simply have to keep our eyes open and look carefully at individual cases — not in the hope of proving anything but rather in the hope of learning something.” Exactly.

The other excellent talk (”Scagnostics” — scatterplot diagnostics) was by Leland Wilkinson, author of The Grammar of Graphics and developer of SYSTAT, who now works at SPSS. He described a system that classifies scatterplots. If you have twenty or thirty measures on each of several hundred people or cities or whatever, how do you make sense of it? Wilkinson’s algorithms measure such properties of a scatterplot as its texture, clumpiness, skewness, and four others I don’t remember. You use these measures to find the most interesting scatterplots. He illustrated the system with a set of baseball statistics — many measurements made on each of several hundred major-league baseball players. The scatterplot with the most outliers was stolen bases versus age. Stolen bases generally decline with age but there are many outliers. Although a vast number of statistical procedures assume normal distributions, Wilkinson’s tools revealed normality to be a kind of outlier. In the baseball dataset, only one scatterplot had both variables normally distributed: height versus weight. These tools may eventually be available with R.

David Jenkins on the Shangri-La Diet

David Jenkins, a professor of nutrition at the University of Toronto, invented the glycemic index, probably the most important nutritional innovation of the last thirty years. The glycemic index helped me permanently lose 6 pounds (see Example 7 of this paper). While preparing her CBC piece about the Shangri-La Diet, Sarah Kapoor interviewed Jenkins. Here is a partial transcript of what he said.

The Writing Cure

I wonder how many bloggers know about this — research about the beneficial effects of journal writing. James Pennebaker, a professor of psychology at the University of Texas Austin, has done a lot of research in this area. Here is a list of studies. This article sums it up nicely: “Writing about important personal experiences in an emotional way for as little as 15 minutes over the course of three days brings about improvements in mental and physical [!] health. This finding has been replicated across age, gender, culture, social class, and personality type.”

I’m guessing this research started as a search for the crucial ingredients of psychotherapy. What happens during psychotherapy that helps people? Early research found that the therapist’s training made no detectable difference. This suggested that just telling one’s story was therapeutic. Journal writing is another step in the same direction: You tell your story without anyone listening. Next step: studying the health effects of blogging.

The Annotated Woman’s World article

The next issue (Oct 3) of Woman’s World, already available many places, has a lovely cover story (pp. 18-19) about the Shangri-La Diet with the funny title “Instant Willpower!” The article is very accurate and reasonable but I have a few comments.

“Lose 7 lbs a week!” (cover and p. 19). Average weight loss is 1-2 lbs/week.

“Makes your body release stored fat!” (cover). Clever. I would have said something plodding like “lose body fat.”

“Roberts says refined walnut oil and light olive oils are best” (p. 18). Refined walnut oil is hard to find. I buy Spectrum refined walnut oil at Whole Foods. The Spectrum Organics store locator will find stores that carry Spectrum products but not all carry refined walnut oil. In Berkeley, most don’t. You may want to call ahead.

“When reading scientific journals to prepare for a lecture, Roberts had a eureka moment. . . Turning this interesting idea into practical weight-loss advice took lots of trial and error. . . . In short order, he was 35 pounds slimmer” (pp. 18-19). I lost 35 pounds using sugar water, not oil. It took three months. The turning point in going from theory to practice was a strange experience in Paris, described in the book. Also crucial was Emily Mechner’s observation that if my theory was correct, flavorless oils should work as well as sugar water. All in all, though, this is a good summary.

[to make this plan work even better] “Stick with your normal foods” (p. 19). No, I think the diet works better if you start eating foods that are new to you — foods with unfamiliar flavors.

“Avoid flax, unrefined walnut and extra virgin olive oils, which have strong flavor, says Roberts” (p. 19). You can drink these oils if you close your nose (using a noseclip for example) while drinking them. That will eliminate the flavor.