Integrated Supplements Blog

30 Grams of Fiber Per Day Lowers Marker of Heart Disease Risk, C-Reactive Protein

When it comes to risk factors for heart disease, most members of the general public (and even many physicians who have failed to keep up with the relevant research) have become myopically fixated on cholesterol levels – while completely ignoring the many other, more direct markers of cardiovascular disease risk.

As one example, and as we’ve repeatedly noted in the Integrated Supplements Blog, research indicates that cholesterol itself is not a health hazard until or unless it becomes oxidized. And, as we’ve shown you in previous posts, at least one laboratory has begun to perform blood tests for oxidized cholesterol – representing what could be one of the most reliable indicators of heart disease-risk currently available.

But for as clear as the research is, still, most people have absolutely no knowledge of oxidized cholesterol, how to prevent it’s formation in the body, or how to avoid actually consuming it from foods and dietary supplements.

C-Reactive Protein - A Major Risk

As we’ve also seen in the Integrated Supplements Newsletter, fats and lipids (like cholesterol), are some of the major driving forces behind the inter-related phenomena of inflammation and oxidative stress. We know that certain fats are profoundly pro-inflammatory, and are very much prone to stimulate oxidative damage to the cholesterol molecule.

(And contrary to what you may have been led to believe, it is generally the unsaturated fats which largely drive this destructive process – saturated fats are actually relatively stable and don’t impart nearly the oxidative free radical damage to the cholesterol molecule which the unsaturated fats do.)

So, knowing the widespread damage inflammation can cause, it’s logical to think that perhaps measurements of certain markers of inflammation may be good indicators of heart disease risk as well.

And, as it turns out, levels of one such inflammatory marker, called C-Reactive Protein (CRP), have been shown to bear an even stronger correlation to cardiovascular events (heart attack, stroke, or death from cardiovascular causes) than levels of the well-known “bad cholesterol,” LDL:

Study Link - Comparison of C-Reactive Protein and Low-Density Lipoprotein Cholesterol Levels in the Prediction of First Cardiovascular Events.

Quote from the above study:

These data suggest that the C-reactive protein level is a stronger predictor of cardiovascular events than the LDL cholesterol level . . .

Lowering CRP Naturally

So it seems that CRP levels are a very strong indicator of our risk of cardiovascular disease - and unlike cholesterol levels, which should be maintained within an optimal range (and of course, exactly what this optimal range is, is the subject of ongoing debate), it seems that the lower our CRP levels are, the better.

So, the logical question is, how can we lower our levels of C-Reactive Protein naturally and safely?

Researchers have found that the consumption of 30 grams of fiber per day (from food, or supplements) may be an effective strategy:

Study Link - Effect of a High-Fiber Diet vs a Fiber-Supplemented Diet on C-Reactive Protein Level.

Quote from the above study:

The results demonstrate that fiber intake of about 30 g/d) from a diet naturally rich in fiber or from a supplement can reduce levels of CRP. Further research is needed to more clearly elucidate the differential effect seen in lean vs. obese individuals and whether modification of dietary fiber may be helpful in modulating inflammation and its consequent cardiovascular consequences.

Of course, taking in 30 grams of fiber each day can be difficult (if you don’t think so, just make a conscious effort to keep track of your fiber intake for a few days and you’ll see what we mean), so a fiber supplement containing a significant amount of fiber can be a good choice for just about anybody.

But where fiber-rich foods are often also high in starches and calories, a fiber supplement (with concentrated sources of fiber) may also be the perfect solution for those looking to avoid excess calories and lose a bit of weight to boot.

Integrated Supplements Fiber Balance™

At Integrated Supplements we developed Fiber Balance™ specifically to offer you all of the benefits of food-based fiber, without all of the calories, starches, or sugars. And unlike other fiber supplements, Fiber Balance™ mixes smooth and creamy, and tastes delicious – we can guarantee that you’ve never had any fiber supplement like this before. With a full 10 grams of fiber per serving, you’ll never find and easier or more enjoyable way to give your body a substantial amount of the fiber it needs for good health.

As research like that posted above continues to mount, it seems that fiber may be able to do so much more for our health than simply reduce cholesterol. As the quintessential nutritional “multi-tasker” we now know that fiber can support heart health through several different mechanisms, as well as playing a major role in regulating blood sugar, immune function, weight control, and healthy digestion.

Fiber has been called the “forgotten nutrient” of human nutrition, and rightfully so, considering the fact that up to 90% of Americans don’t consume sufficient amounts of fiber on a daily basis. With our modern foods and lifestyles, it seems all too easy to let our fiber intake fall by the wayside, but for those of us who value our health, it’s important to continually be reminded of these far-reaching benefits of fiber. And luckily, with supplements like Integrated Supplements Fiber Balance™, reaping these benefits is now easier than ever.

We’ll have more research coming your way soon – stay tuned.

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The Importance of Dietary Sulfur - Another Reason To Choose Whey Protein Isolate

Ask any seasoned bodybuilder or fitness enthusiast about the virtues of a high protein diet, and there’s a good chance you’ll hear about the importance of maintaining a positive nitrogen balance. As protein is the only macronutrient source of nitrogen, achieving a positive nitrogen balance (when nitrogen intake exceeds its excretion) is a sign that sufficient protein is being consumed to support protein synthesis and muscle building.

But nitrogen isn’t the only element in quality protein which can support the body’s repair processes. Researchers are now beginning to see that, because it plays such an integral role in so many metabolic functions, the mineral, sulfur may be equally as important as nitrogen for building a strong, healthy, body.

But most of us rarely hear about how essential dietary sulfur is to our health - or how easily we can be become relatively sulfur-deficient under periods of intense training, dieting, or stress.

Sulfur is an important part of our physical structure, acting as an integral component of our joints and connective tissue. Sulfur is also an important substance used by the liver for detoxifying various chemicals and pharmaceuticals, as well as a rate-limiting component in the manufacture of the powerful cellular antioxidant, glutathione.

And with as many roles as sulfur plays, it’s no wonder that it can sometimes be difficult to meet our bodies’ hefty sulfur requirements.

What Is Quality Protein?

In the world of protein supplements, we often see all sorts of proteins being touted as “quality protein,” but have you ever wondered exactly how the scientific community measures protein quality?

Several different scientific methods exist for evaluating a protein’s quality, each method with its own relative advantages and disadvantages - but across all methods, one of the greatest indicators of a protein’s overall quality is the level of sulfur-containing amino acids (methionine and cysteine) it contains. And it just so happens that whey protein is by far the richest source of these sulfur-containing amino acids. Whey Isolate will contain 50% more sulfur-containing amino acids than casein, and twice the sulfur-containing amino acids of soy protein.

What Does Sulfur Do?

Sulfur is a necessary structural component of collagen which comprises cartilage and other types of connective tissue. Sulfur-containing connective tissue can be found not only in our joints, ligaments, and tendons; but throughout our body, supporting and protecting our muscles, bones, and internal organs as well.

Bodybuilders know that weight training stimulates protein synthesis and tissue building in muscle cells, but not many seem to realize that the growth of the connective tissue surrounding the muscles is also stimulated by hitting those heavy weights:

Study Link - Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise.

Quote from the above study:

Thus, there is a rapid increase in collagen synthesis after strenuous exercise in human tendon and muscle.

But it makes sense when you think about it – our bodies aren’t going to build larger muscles without also building the connective tissue to support them. One wonders, could a lack of nutrients needed to support the growth of connective tissue be one reason why some people adapt to weight training by becoming stronger, but without actually building larger muscles?  It's certainly possible.  For years, some exercise trainers have recommended extreme stretching of the muscular fascia (the connective tissue which supports muscle) in order to "make way for" muscle growth.  The fact is that extreme stretching does seem to lead to the growth of larger muscles, and if muscle growth is indeed limited by the growth of the connective tissue, this makes our sulfur status all the more important.

Sulfur and the Liver

Sulfur is also intimately involved in many of the body’s detoxification processes. Sulfation, the binding of a compound to sulfur, is one process the liver uses to detoxify certain potentially harmful substances. The detoxification of many pharmaceutical drugs, including the pain-reliever, acetaminophen, places enormous demands on the bodies’ sulfur status. In fact, sulfur is so important for several of the liver’s detoxification pathways, that certain sulfur-containing amino acids are used therapeutically in cases of acetaminophen overdose. But even if our daily doses aren’t excessive, any long-term usage of acetaminophen can be problematic. The depletion of sulfur is just one mechanism by which the chronic use of pain medications may actually make a person’s health worse in the long-run.

Sulfur and Glutathione

And, as we’ve written about many times in the Integrated Supplement Blog, the cellular antioxidant glutathione requires the sulfur-containing amino acid cysteine for its production. And as we’ve written about as well, CFM® Whey Isolate will not only contain abundant cysteine, but, because CFM® contains the highest level of unaltered, undenatured, proteins, it will even contain a fragile peptide known as glutamylcysteine, the direct precursor to glutathione.

There’s Only So Much Sulfur To Go Around

Because sulfur is such an important component of protective detoxifying molecules and the connective tissue, researchers have hypothesized that under times of stress and toxic burden our body may “rob” sulfur from connective tissue to supply the more pressing needs of liver function. This could be an important factor in the development of arthritis.

Arthritic cartilage, for example, has been shown to contain only one-third the sulfur of normal cartilage:

Study Link - Calcium, sulfur, and zinc distribution in normal and arthritic articular equine cartilage: A synchrotron radiation-induced X-ray emission (SRIXE) study.

Quote from the above study:

Sulfur concentration in arthritic cartilage is reduced to about one-third with respect to that in normal tissue.

Other researchers have hypothesized that the competition between the immune system and the muscle cells for the sulfur-containing raw materials of glutathione synthesis may be involved in the development of chronic fatigue syndrome, and the closely-related disorder fibromyalgia, which is characterized by muscle pain (myalgia):

Study Link - Competition for glutathione precursors between the immune system and the skeletal muscle: pathogenesis of chronic fatigue syndrome.

Quote from the above study:

It is conceivable that the priority of the immune system for the survival of the host has drawn to this vital area the ever-diminishing GSH precursors, thus depriving the skeletal muscle of adequate GSH precursors to sustain a normal aerobic metabolism resulting in fatigue and eventually myalgia.

So, it’s easy to see that maintaining strong immune function; proper cellular energy; healthy detoxifying ability; and strong, resilient tissues certainly requires an abundance of dietary sulfur. And current research is beginning to show that even a diet which contains sufficient protein, may still be lacking in dietary sulfur:

Study Link – Are we getting enough sulfur in our diet?

Its high sulfur content and direct glutathione precursors are more reasons why CFM® Whey Protein Isolate is the ideal protein supplement for tissue repair and recovery.

In addition to a diet containing other high quality protein sources like eggs, and casein (unlike whey isolate, egg and casein protein are easy to come by, and are much higher quality when they come from real food rather than supplements), CFM® Whey Isolate may be just the thing we need to optimize not only our nitrogen balance, but our sulfur balance as well.

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