The US Department of Agriculture has issued new Dietary Guidelines for Americans, a lengthy, comprehensive, and sometimes convoluted report that most Americans do not have time to read. However, some of its main points can be boiled down, as we have attempted to do here, and particularly in their relation to prostate health.
As way of introduction, in the “Call to Action” section of the report, the authors make two “calls” to consumers: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any nutrients. In addition, reduce sodium intake and lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.” And: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds. In addition, increase the intake of seafood and fat-free and low-fat milk and milk products, and consume only moderate amounts of lean meats, poultry, and eggs.”
On the surface, some elements of these calls to action sound like good advice, yet when you read through the lengthy report, the details are either lacking or weak in many cases. Thus, here are some of the main points of the new recommendations and what they mean for prostate health.
1. The recommendation for three servings of milk daily is a major concern for men’s health. Not only have studies shown no relation between drinking milk and reducing the risk of fractures, high intake of milk has been associated with a greater risk of fatal or metastatic prostate cancer. The large amount of calcium in milk, plus the fact that milk intake increases blood levels of a growth-promoting hormone (IGF-1) makes this recommendation a bad one for men. To its credit, the report does say that those who choose not to consume milk or milk products should choose foods “that contain the nutrients provided by the milk and milk products group, protein, calcium, potassium, magnesium, vitamin D, and vitamin A,” yet it fails to offer any choices.
2. The recommendation for high intake of lean meat is also a concern. Although lean meat is somewhat lower in saturated fat than fattier meats, red meat has been linked with an increased risk of cancer, including prostate, colon and breast cancer, as well as diabetes. The saturated fat, cholesterol, and additives such as hormones, steroids, and antibiotics found in conventionally raised meat are all reasons to avoid meat as much as possible for a healthy prostate.
3. The report praises the virtues of whole grains yet says that getting half of your grains from refined grains is fine. Whole grains are always the healthier choice because they offer more fiber and nutrients.
4. The report recommends eating seafood twice a week, which is a step in the right direction. The Prostate Diet (soon to be released) recommends 2 to 6 servings per week, and specifically points to those rich in omega-3 fatty acids, such as salmon, herring, sardines, and tuna for prostate health.
5. The recommendation to consume less than 10 percent of total calories as saturated fat is a positive step for prostate health as well as cardiovascular health, diabetes, and overweight. In this case, less is better, but again, a step in the right direction.
6. “Significant favorable associations” were reported between eating fruits and vegetables and health outcomes, but the report said the link seemed to be evident at a minimum of five servings per day, which is very low. The minimum of five servings per day also is not a change from previous recommendations.
7. Dried beans and peas are mentioned and noted to “provide a beneficial contribution to the general population in part to increase total vegetable consumption and dietary fiber intake.” No recommendations are given for how much of these protein-rich, fiber-filled foods to consume, while 2 to 3 servings daily seems to be best for prostate health.
8. Consumers are encouraged to reduce their intake of all added sugars, including sucrose, corn sweetener, fructose, high fructose corn syrup, and other added sugars, and this is a good move. However, no guidelines are given to consumers about how much added sugar they should eliminate. For optimum prostate health you should avoid sugar as much as possible and use “healthy sweets sparingly,” such as dried fruits or honey.
9. The Report takes no stand on artificial sweeteners, which are potential carcinogens. Its only comment about artificial sweeteners is that when they are used instead of a sugar-based beverage or other food, they may help with weight loss. There is no discussion on the health effects of artificial sweeteners.
Overall, the new Dietary Guidelines are a move in the right direction, but when it comes to prostate health, it is a baby step. It is a “general” report for the “general” population however if you are concerned about prostate health you need to have specific guidelines that can help your specific nutritional and wellness requirements. You need to know what to avoid as well as what to do for maximum prostate health and be fully informed.
A full copy of the report can be found here
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