Are GMOs Good Or Bad For Us?

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Unzipping Our Food’s Genes

In yesterday’s newsletter, we asked you for your (health-related) views on GMOs.

But what does the science say?

First, a note on terms

Technically, we (humans) have been (g)enetically (m)odifying (o)rganisms for thousands of years.

If you eat a banana, you are enjoying the product of many generations of artificial selection, to change its genes to produce a fruit that is soft, sweet, high in nutrients, and digestible without cooking. The original banana plant would be barely recognizable to many people now (and also, barely edible). We’ve done similarly with countless other food products.

So in this article, we’re going to be talking exclusively about modern genetic modification of organisms, using exciting new (ish, new as in “in the last century”) techniques to modify the genes directly, in a copy-paste fashion.

For more details on the different kinds of genetic modification of organisms, and how they’re each done (including the modern kinds), check out this great article from Sciencing, who explain it in more words than we have room for here:

Sciencing | How Are GMOs Made?

(the above also offers tl;dr section summaries, which are great too)

GMOS are outright dangerous (cancer risks, unknown risks, etc): True or False?

False, so far as we know, in any direct* fashion. Obviously “unknown risks” is quite a factor, since those are, well, unknown. But GMOs on the market undergo a lot of safety testing, and have invariably passed happily.

*However! Glyphosate (the herbicide), on the other hand, has a terrible safety profile and is internationally banned in very many countries for this reason.

Why is this important? Because…

  • in the US (and two out of ten Canadian provinces), glyphosate is not banned
  • In the US (and we may hypothesize, those two Canadian provinces) one of the major uses of genetic modification of foodstuffs is to make it resistant to glyphosate
  • Consequently, GMO foodstuffs grown in those places have generally been liberally doused in glyphosate

So… It’s not that the genetic modification itself makes the food dangerous and potentially carcinogenic (it doesn’t), but it is that the genetic modification makes it possible to use a lot more glyphosate without losing crops to glyphosate’s highly destructive properties.

Which results in the end-consumer eating glyphosate. Which is not good. For example:

❝Following the landmark case against Monsanto, which saw them being found liable for a former groundskeeper, 46 year old Dewayne Johnson’s cancer, 32 countries have to date banned the use of Glyphosate, the key ingredient in Monsanto’s Roundup weed killer. The court awarded Johnson R4.2 billion in damages finding Monsanto “acted with malice or oppression”.❞

Source: see below!

You can read more about where glyphosate is and isn’t banned, here:

33 countries ban the use of Glyphosate—the key ingredient in Roundup

For the science of this (and especially the GMO → glyphosate use → cancer pipeline), see:

Use of Genetically Modified Organism (GMO)-Containing Food Products in Children

GMOs are extra healthy because of the modifications (they were designed for that, right?): True or False?

True or False depending on who made them and why! As we’ve seen above, not all companies seem to have the best interests of consumer health in mind.

However, they can be! Here are a couple of great examples:

❝Recently, two genome-edited crops targeted for nutritional improvement, high GABA tomatoes and high oleic acid soybeans, have been released to the market.

Nutritional improvement in cultivated crops has been a major target of conventional genetic modification technologies as well as classical breeding methods❞

Source: Drs. Nagamine & Ezura

Read in full: Genome Editing for Improving Crop Nutrition

(note, they draw a distinction of meaning between genome editing and genetic modification, according to which of two techniques is used, but for the purposes of our article today, this is under the same umbrella)

Want to know more?

If you’d like to read more about this than we have room for here, here’s a great review in the Journal of Food Science & Nutrition:

Should we still worry about the safety of GMO foods? Why and why not? A review

Take care!

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  • Red Lentils vs Green Lentils – Which is Healthier?

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    Our Verdict

    When comparing red lentils to green lentils, we picked the green.

    Why?

    Yes, they’re both great. But there are some clear distinctions!

    First, know: red lentils are, secretly, hulled brown lentils. Brown lentils are similar to green lentils, just a little less popular and with (very) slightly lower nutritional values, as a rule.

    By hulling the lentils, the first thing that needs mentioning is that they lose some of their fiber, since this is what was removed. While we’re talking macros, this does mean that red lentils have proportionally more protein, because of the fiber weight lost. However, because green lentils are still a good source of protein, we think the fat that green lentils have much more fiber is a point in their favor.

    In terms of micronutrients, they’re quite similar in vitamins (mostly B-vitamins, of which, mostly folate / vitamin B9), and when it comes to minerals, they’re similarly good sources of iron, but green lentils contain more magnesium and potassium.

    Green lentils also contain more antixoidants.

    All in all, they both continue to be very respectable parts of anyone’s diet—but in a head-to-head, green lentils do come out on top (unless you want to prioritize slightly higher protein above everything else, in which case, red).

    Want to get some in? Here are the specific products we featured today:

    Red Lentils | Green Lentils

    Enjoy!

    Want to learn more?

    You might like to read:

    Take care!

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  • Gut Health 2.0

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    Gene Expression & Gut Health

    Dr. Tim Spector, a renowned expert in Gut Health 2.0, offers valuable insights and expertise on the latest advancements in improving gut health and overall well-being. With years of research and

    This is Dr. Tim Spector. After training in medicine and becoming a consultant rheumatologist, he’s turned his attention to medical research, and is these days a specialist in twin studies, genetics, epigenetics, microbiome, and diet.

    What does he want us to know?

    For one thing: epigenetics are for more than just getting your grandparents’ trauma.

    More usefully: there are things we can do to improve epigenetic factors in our body

    DNA is often seen as the script by which our body does whatever it’s going to do, but it’s only part of the story. Thinking of DNA as some kind of “magical immutable law of reality” overlooks (to labor the metaphor) script revisions, notes made in the margins, directorial choices, and ad-lib improvizations, as well as the quality of the audience’s hearing and comprehension.

    Hence the premise of one of Dr. Spector’s older books, “Identically Different: Why We Can Change Our Genes

    (*in fact, it was his first, from all the way back in 2013, when he’d only been a doctor for 34 years)

    Gene expression will trump genes every time, and gene expression is something that can often be changed without getting in there with CRISPR / a big pair of scissors and some craft glue.

    How this happens on the micro level is beyond the scope of today’s article; part of it has to do with enzymes that get involved in the DNA transcription process, and those enzymes in turn are despatched or not depending on hormonal messaging—in the broadest sense of “hormonal”; all the body’s hormonal chemical messengers, not just the ones people think of as hormones.

    However, hormonal messaging (of many kinds) is strongly influenced by something we can control relatively easily with a little good (science-based) knowledge: the gut.

    The gut, the SAD, and the easy

    In broad strokes: we know what is good for the gut. We’ve written about it before at 10almonds:

    Making Friends With Your Gut (You Can Thank Us Later)

    This is very much in contrast with what in scientific literature is often abbreviated “SAD”, the Standard American Diet, which is very bad for the gut.

    However, Dr. Spector (while fully encouraging everyone to enjoy an evidence-based gut-healthy diet) wanted to do one better than just a sweeping one-size-fits-all advice, so he set up a big study with 15,000 identical twins; you can read about it here: TwinsUK

    The information that came out of that was about a lot more than just gene expression and gut health, but it did provide the foundation for Dr. Spector’s next project, ZOE.

    ZOE crowdsources huge amounts of data including individual metabolic responses to standardized meals in order to predict personalized food responses based on individual biology and unique microbiome profile.

    In other words, it takes the guesswork out of a) knowing what your genes mean for your food responses b) tailoring your food choices with your genetic expression in mind, and c) ultimately creating a positive feedback loop to much better health on all levels.

    Now, this is not an ad for ZOE, but if you so wish, you can…

    Want to know more?

    Dr. Spector has a bunch of books out, including some that we’ve reviewed previously:

    You can also check out our own previous main feature, which wasn’t about Dr. Spector’s work but was very adjacent:

    The Brain-Gut Highway: A Two-Way Street

    Enjoy!

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  • Thinking, Fast and Slow – by Dr. Daniel Kahneman

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    We all try to make the best decisions we can with the information available… Don’t we?

    Yet, somehow, a survival chance of 90% seems better than a mortality rate of 10%, and as it turns out, we as fallible humans are prey to all manner of dubious heuristics.

    Nobel Prize winner Dr. Daniel Kahneman lays out for us two sytems of thought process:

    • Fast, intuitive, emotional
    • Slow, deliberate, logical

    He makes the case for how and why we do need both, but often end up using the wrong one. He notes how the first is required for efficiency, or we would spend all day deciding what socks to wear… The second, meanwhile, is required for high-stakes decisions, but is lazy by nature, and often we don’t engage it when we ought to.

    Over the course of many diverse examples, Dr. Kahneman shows how again and again, the second system is slowly cogitating at the back of the class, while the first system is bouncing up and down with its hand in the air saying “I know! I know!”, even when, in fact, it does not know.

    For a book largely founded in economics (it’s a massive takedown of the notion of the rational consumer), it is not at all dry, and is very readable in style. It’s engaging throughout, and readers far removed from Wall Street will find plenty of ways it relates to our everyday lives.

    Bottom line: if you’d like to avoid making many mistakes in what you’d assumed to be rational decisions, this book is critical reading.

    Click here to check out “Thinking, Fast And Slow”, and enjoy the results of better decisions!

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  • Pistachios vs Pecans – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing pistachios to pecans, we picked the pistachios.

    Why?

    Firstly, the macronutrients: pistachios have twice as much protein and fiber. Pecans have more fat, though in both of these nuts the fats are healthy.

    The category of vitamins is an easy win for pistachios, with a lot more of vitamins A, B1, B2, B3, B6, B9, C, and E. Especially the 8x vitamin A, 7x vitamin B6, 4x vitamin C, and 2x vitamin E, and as the percentages are good too, these aren’t small differences. Pecans, meanwhile, boast only a little more vitamin B5 (pantothenic acid, the one whose name means “it’s everywhere”, because that’s how easy it is to get it).

    In terms of minerals, pistachios have more calcium, iron, phosphorus, potassium, and selenium, while pecans have more manganese and zinc. So, a fair win for pistachios on this one.

    Adding up the three different kinds of win for pistachios means that *drumroll* pistachios win overall, and it’s not close.

    As ever, do enjoy both though, because diversity is healthy!

    Want to learn more?

    You might like to read:

    Take care!

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  • Five Flavors & Five Benefits

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    Five Flavors Of Good Health

    Schisandra chinensis, henceforth Schisandra, is also called the “five flavor fruit”, for covering the culinary bases of sweet, salt, bitter, sour, and pungent.

    It can be eaten as a fruit (small red berries), juiced from the fruit, or otherwise extracted into supplements (dried powder of the fruit being a common one).

    It has long enjoyed usage in various traditional medicines, especially in China and Siberia.

    So, what are its health claims, and how does the science stack up?

    Menopause

    Most of the studies are mouse studies, and we prefer studies on humans, so here’s a small (n=36) randomized clinical trial that concluded…

    ❝Schisandra chinensis can be a safe and effective complementary medicine for menopausal symptoms, especially for hot flushes, sweating, and heart palpitations❞

    ~ Dr. Joon Young Park & Dr. Kye Hyun Kim

    Read more: A randomized, double-blind, placebo-controlled trial of Schisandra chinensis for menopausal symptoms

    Antioxidant (and perhaps more)

    Like many berries, it’s a good source of lignans offering antioxidant effects:

    Antioxidant Effects of Schisandra chinensis Fruits and Their Active Constituents

    Lignans usually have anticancer effects too (which is reasonably, given what is antioxidant is usually anticancer and anti-inflammatory as well, by the same mechanism) but those have not yet been studied in schisandra specifically.

    Antihepatotoxicity

    In other words, it’s good for your liver. At least, so animal studies tell us, because human studies haven’t been done yet for this one. The effect is largely due to its antioxidant properties, but it seems especially effective for the liver—which is not surprising, giving the liver’s regeneration mechanism.

    Anyway, here’s a fascinating study that didn’t even need to use the fruit itself, just the pollen from the plant, it was that potent:

    Antioxidant and hepatoprotective effects of Schisandra chinensis pollen extract on CCl4-induced acute liver damage in mice

    Athletics enhancer

    While it’s not yet filling the shelves of sports nutrition stores, we found a small (n=45) study with healthy post-menopausal women who took either 1g of schisandra (experimental group) or 1g of starch (placebo group), measured quadriceps muscle strength and resting lactate levels over the course of a 12 week intervention period, and found:

    ❝Supplementation of Schisandra chinensis extract can help to improve quadriceps muscle strength as well as decrease lactate level at rest in adult women ❞

    ~ Dr. Jin Kee Park et al.

    Read more: Effect of Schisandra Chinensis Extract Supplementation on Quadriceps Muscle Strength and Fatigue in Adult Women: A Randomized, Double-Blind, Placebo-Controlled Trial

    Anti-Alzheimers & Anti-Parkinsons

    The studies for this are all in vitro, but that’s because it’s hard to find volunteers willing to have their brains sliced and looked at under a microscope while they’re still alive.

    Nevertheless, the results are compelling, and it seems uncontroversial to say that schisandra, or specifically Schisandrin B, a compound it contains, has not only anti-inflammatory properties, but also neuroprotective properties, and specifically blocks the formation of excess amyloid-β peptides in the brain (which are critical for the formation of amyloid plaque, as found in the brains of Alzheimer’s patients):

    The influence of Schisandrin B on a model of Alzheimer’s disease using β-amyloid protein Aβ1-42-mediated damage in SH-SY5Y neuronal cell line and underlying mechanisms

    Is it safe?

    For most people, yes! Some caveats:

    • As it can stimulate the uterus, it’s not recommended if you’re pregant.
    • Taking more than the recommended amount can worsen symptoms of heartburn, GERD, ulcers, or other illnesses like that.

    And as ever, do speak with our own doctor/pharmacist if unsure, as your circumstances may vary and we cannot cover all possibilities here.

    Where can I get some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • How does cancer spread to other parts of the body?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    All cancers begin in a single organ or tissue, such as the lungs or skin. When these cancers are confined in their original organ or tissue, they are generally more treatable.

    But a cancer that spreads is much more dangerous, as the organs it spreads to may be vital organs. A skin cancer, for example, might spread to the brain.

    This new growth makes the cancer much more challenging to treat, as it can be difficult to find all the new tumours. If a cancer can invade different organs or tissues, it can quickly become lethal.

    When cancer spreads in this way, it’s called metastasis. Metastasis is responsible for the majority (67%) of cancer deaths.

    Cells are supposed to stick to surrounding tissue

    Our bodies are made up of trillions of tiny cells. To keep us healthy, our bodies are constantly replacing old or damaged cells.

    Each cell has a specific job and a set of instructions (DNA) that tells it what to do. However, sometimes DNA can get damaged.

    This damage might change the instructions. A cell might now multiply uncontrollably, or lose a property known as adherence. This refers to how sticky a cell is, and how well it can cling to other surrounding cells and stay where it’s supposed to be.

    If a cancer cell loses its adherence, it can break off from the original tumour and travel through the bloodstream or lymphatic system to almost anywhere. This is how metastasis happens.

    Many of these travelling cancer cells will die, but some will settle in a new location and begin to form new cancers.

    Cancer cells
    Some cells settle in a new location.
    Scipro/Shutterstock

    Particular cancers are more likely to metastasise to particular organs that help support their growth. Breast cancers commonly metastasise to the bones, liver, and lungs, while skin cancers like melanomas are more likely to end up in the brain and heart.

    Unlike cancers which form in solid organs or tissues, blood cancers like leukaemia already move freely through the bloodstream, but can escape to settle in other organs like the liver or brain.

    When do cancers metastasise?

    The longer a cancer grows, the more likely it is to metastasise. If not caught early, a patient’s cancer may have metastasised even before it’s initially diagnosed.

    Metastasis can also occur after cancer treatment. This happens when cancer cells are dormant during treatment – drugs may not “see” those cells. These invisible cells can remain hidden in the body, only to wake up and begin growing into a new cancer months or even years later.

    For patients who already have cancer metastases at diagnosis, identifying the location of the original tumour – called the “primary site” – is important. A cancer that began in the breast but has spread to the liver will probably still behave like a breast cancer, and so will respond best to an anti-breast cancer therapy, and not anti-liver cancer therapy.

    As metastases can sometimes grow faster than the original tumour, it’s not always easy to tell which tumour came first. These cancers are called “cancers of unknown primary” and are the 11th most commonly diagnosed cancers in Australia.

    One way to improve the treatment of metastatic cancer is to improve our ways of detecting and identifying cancers, to ensure patients receive the most effective drugs for their cancer type.

    What increases the chances of metastasis and how can it be prevented?

    If left untreated, most cancers will eventually acquire the ability to metastasise.

    While there are currently no interventions that specifically prevent metastasis, cancer patients who have their tumours surgically removed may also be given chemotherapy (or other drugs) to try and weed out any hidden cancer cells still floating around.

    The best way to prevent metastasis is to diagnose and treat cancers early. Cancer screening initiatives such as Australia’s cervical, bowel, and breast cancer screening programs are excellent ways to detect cancers early and reduce the chances of metastasis.

    Older woman has mammogram
    The best way to prevent cancer spreading is to diagnose and treat them early.
    Peakstock/Shutterstock

    New screening programs to detect cancers early are being researched for many types of cancer. Some of these are simple: CT scans of the body to look for any potential tumours, such as in England’s new lung cancer screening program.

    Using artificial intelligence (AI) to help examine patient scans is also possible, which might identify new patterns that suggest a cancer is present, and improve cancer detection from these programs.

    More advanced screening methods are also in development. The United States government’s Cancer Moonshot program is currently funding research into blood tests that could detect many types of cancer at early stages.

    One day there might even be a RAT-type test for cancer, like there is for COVID.

    Will we be able to prevent metastasis in the future?

    Understanding how metastasis occurs allows us to figure out new ways to prevent it. One idea is to target dormant cancer cells and prevent them from waking up.

    Directly preventing metastasis with drugs is not yet possible. But there is hope that as research efforts continue to improve cancer therapies, they will also be more effective at treating metastatic cancers.

    For now, early detection is the best way to ensure a patient can beat their cancer.The Conversation

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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