Showing posts with label carbohydrates. Show all posts
Showing posts with label carbohydrates. Show all posts
November 26, 2018
499 The Starch Diet [26 Nov 2018]
Years ago I learned that to get a balanced view we need to read widely, especially in the field of natural health. Writers focus on one nutrient or diet and make it sound like the most important or only logical choice. Only by reading many different authors can we begin to see the whole picture. That’s what I have tried to bring to you over the past 10 years writing these articles.
A case in point is Dr. John McDougall’s 2013 book The Starch Solution (read the first chapter here). McDougall advocates a diet rich in starchy foods like grains, legumes, potatoes and sweet potatoes, along with plenty of vegetables and fruit, while eliminating meat, dairy, processed foods and most oils. This is in sharp contrast to the currently popular low-carb high-fat paleo and keto diets.
McDougall observed that when people from other countries with a traditional starch based diet who were trim and healthy moved to the USA and adopted an American diet, they became obese and developed western diseases. The immigrant grandparents remained slim and healthy; their children were overweight and unhealthy; and the grandchildren obese and sick – the opposite of what we would expect. He believed the difference was the increased meat and dairy in their diets.
Over four decades Dr. McDougall developed his diet and helped thousands of patients regain their health. McDougall claims that a diet rich in starch:
• Allowed humans to move beyond the tropics and to develop our large brains;
• fuelled the rise of civilization and fed the Greek and Roman armies;
• Healthy populations around the world get most of their calories from starch;
• will let you lose excess weight almost effortlessly;
• will improve your blood pressure and cholesterol;
• will prevent diabetes, heart disease, and arthritis;
• will make you feel, function, and live better;
• will help save the planet (beef produces 14X more greenhouse gases than potatoes per calorie); and
• will significantly reduce your grocery budget.
I believe that minimally processed starchy foods are part of a healthy diet but I’m not sure I’d take it to the extreme that McDougall does eliminating all animal products. His diet does provide a welcome balance to the high-fat keto diets but I’d like to see some good research supporting his health claims.
Next week – The Last Post. I’m retiring this column after #500.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
May 22, 2017
421 Fiber and Auto-Immune Disease [22 May 2017]
We’ve always known that dietary fiber is important for regular bowel movements. In a few previous articles [#140 November 2011 and #276 July 2014] I wrote about the benefits of soluble and insoluble fiber to balance blood sugar and maintain a healthy weight. Now scientists have discovered a link between dietary fiber, our immune system, and auto-immune diseases. How does that work?
Rhonda Patrick, in December 2015, interviewed Drs. Justin & Erica Sonnenburg who run a lab at Stanford University looking at “the profound impact gut bacteria has on our entire body” (Justin). They found that dietary fiber is essential for a healthy microbiome, described as “an incredibly complex and dynamic ecosystem of microbes” (Erica). In this 40 minute interview (which I encourage you to watch for yourself) Drs. Sonnenburg describe the connections between gut bacteria and our body's immune system.
The average American eats 10-15 grams of fiber daily, short of the government recommended 30-35g, and far short of the 100-150g consumed by traditional hunter-gatherer populations (who have a much greater diversity in their gut microbiomes and a significantly lower incidence of auto-immune disease).
The microbes in the colon rely on complex carbohydrates (fiber) for food, metabolizing it into short chain fatty acids (SCFAs) and other beneficial compounds. These SCFAs then feed the epithelial cells of the colon wall. SCFAs also increase the T regulatory cells which have an anti-inflammatory effect, calming the immune system. When fiber is lacking, the microbes attack the mucus lining of the colon and in turn are attacked by the immune cells in the intestinal wall, creating an inflammatory effect. Without adequate T regulatory cells, this can lead to auto-immune conditions like allergies, inflammatory bowel disease, rheumatoid arthritis and MS.
Many of these auto-immune diseases have previously been linked to gut microbiome disruptions – this provides a likely explanation. Taking this further, heart disease, metabolic disorders, some cancers, and even aging are all increased by inflammation so could also be reduced with a healthy gut microbiome.
So how to improve our gut microbiome? Feed them a variety of complex carbs from fruit, vegetables, whole grains, and legumes. The more types of fiber, the more diverse the bacterial populations they will support; fiber supplements often have only one or two sources. Use probiotic supplements and foods (like yogurt, sauerkraut and fermented vegetables) to help repopulate the gut following a round of antibiotics or whenever you suspect it needs a boost.
For more information on this topic, see the Sonnenburgs' book The Good Gut - Taking Control of Your Weight, Your Mood and Your Long-term Health or visit their Facebook page.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
September 21, 2015
337 Debunking the Paleo Diet [21 Sept 2015]
Back in May 2014 I first wrote about the Paleo Diet fad and what we can learn from it. A recent Ted Talks video expands on that theme. Archaeologist Christina Warinner titled her 22 minute talk “Debunking the paleo diet”. Warinner looked at the modern paleo fad diets from the perspective of her study of the health and diet of ancient peoples using bone biochemistry and DNA.
To review, the modern Paleo Diets attempt to emulate what people ate before the development of agriculture. The diet is high in meat and vegetables with some fruits, nuts and oils, but no grains, legumes or dairy. But is this really what our Paleolithic ancestors ate? Not quite, Warinner argues. She first busts three myths about the Paleo Diet, then lists three things that we can learn from our ancestors’ diets.
1. Meat was not as large a part of the Paleolithic diet as believed. We have few adaptations to eating meat and many to plants (molars for grinding, longer intestinal tract, lack of vitamin C synthesis). And the one adaptation to animal husbandry many people have, especially in Africa and northern Europe, is tolerance to dairy.
2. Grains and legumes were a bigger part of the Paleolithic diet than believed. Mortar and pestles for grinding seeds date back 30,000 years; fossilized plaque from ancient human teeth show evidence of grains, legumes and tubers.
3. Modern foods – meat and vegetables – are much different than what our Paleolithic ancestors ate. Wild game was mostly small, lean and tough; and all the organs and marrow were consumed. Eggs were small, hard to find, and seasonal. Wild fruits and especially vegetables were unrecognizable from modern cultivars – tiny, tough, bitter tasting, many with toxic chemicals. And modern foods come from all over the world year-round; our ancestors were limited to locally and seasonally available food resources.
So, what can we learn from what we do know of our ancestors’ diets?
1. There is no one correct diet for humans; diversity is the key ingredient.
2. Ideally food should be eaten fresh, ripe, and in season.
3. Whole foods, with all the fiber and other nutrients intact, are best.
I may expand on these points in a future column.
In conclusion Warinner stated “We still have a lot to learn from our Paleolithic – and Neolithic – ancestors”.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
September 15, 2014
285 Breakfast – the Most Important Meal? [15 Sept 2014]
Some natural health advocates are promoting skipping breakfast as a way to improve your health. Dr. Joseph Mercola in a recent article claims several benefits of what he calls intermittent fasting of which skipping breakfast can be a part: more efficient fat burning; normalizing insulin, leptin & ghrelin sensitivity; lowering triglyceride levels; and increasing growth hormone (HGH) production.
The medical staff of the company that developed the weight loss program I use in my clinic strongly disagree. During the weight loss phases of the program breakfast is essential and mandatory. During the lifetime maintenance phase, they have found that skipping breakfast can cause people to regain weight faster. By this time the dieter has eliminated insulin resistance and “reset” the pancreas to produce the appropriate amount of insulin for whatever meal has been eaten.
A healthy breakfast includes all three macronutrient groups – protein, healthy fats & oils, and a healthy carb. Three healthy between-meal snacks are also encouraged. The theory is that as long as the meals are regular the calories will be burned for energy but if one is missed the body goes into “famine mode” and the next meal will be stored as fat instead.
A recent study with school children in the UK discovered another important benefit of breakfast – a reduced risk of developing diabetes. Over 4,000 ethnically-diverse 9 to 10 year old children from 200 schools in England participated in the study. About 74% reported eating breakfast daily; 6% rarely, and the rest either most or some days. The infrequent breakfast eaters had higher fasting insulin levels and higher insulin resistance, both risk markers for Type 2 Diabetes. Those who ate a high fiber breakfast had even lower insulin resistance than those eating a breakfast of more simple carbs. The correlation of diabetes risk factors and eating breakfast remained after allowances for socioeconomic status, physical activity, and amount of body fat.
Perhaps if your typical breakfast is high in simple carbs like a Danish pastry, pancakes & syrup, or toast & jam, with sugared coffee or orange juice, you would be better off without it. However I believe that a more substantial breakfast of oatmeal or whole grain cereal, eggs & ham or bacon, cheese or yogurt and an orange or bowl of berries is a great way to start the day and maintain your weight.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
The medical staff of the company that developed the weight loss program I use in my clinic strongly disagree. During the weight loss phases of the program breakfast is essential and mandatory. During the lifetime maintenance phase, they have found that skipping breakfast can cause people to regain weight faster. By this time the dieter has eliminated insulin resistance and “reset” the pancreas to produce the appropriate amount of insulin for whatever meal has been eaten.
A healthy breakfast includes all three macronutrient groups – protein, healthy fats & oils, and a healthy carb. Three healthy between-meal snacks are also encouraged. The theory is that as long as the meals are regular the calories will be burned for energy but if one is missed the body goes into “famine mode” and the next meal will be stored as fat instead.
A recent study with school children in the UK discovered another important benefit of breakfast – a reduced risk of developing diabetes. Over 4,000 ethnically-diverse 9 to 10 year old children from 200 schools in England participated in the study. About 74% reported eating breakfast daily; 6% rarely, and the rest either most or some days. The infrequent breakfast eaters had higher fasting insulin levels and higher insulin resistance, both risk markers for Type 2 Diabetes. Those who ate a high fiber breakfast had even lower insulin resistance than those eating a breakfast of more simple carbs. The correlation of diabetes risk factors and eating breakfast remained after allowances for socioeconomic status, physical activity, and amount of body fat.
Perhaps if your typical breakfast is high in simple carbs like a Danish pastry, pancakes & syrup, or toast & jam, with sugared coffee or orange juice, you would be better off without it. However I believe that a more substantial breakfast of oatmeal or whole grain cereal, eggs & ham or bacon, cheese or yogurt and an orange or bowl of berries is a great way to start the day and maintain your weight.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
September 8, 2014
284 Low-Fat or Low-Carb?
The debate between low-fat and low-carb diets continues, but low-carb keeps coming out on top. A study published just last week in the Annals of Internal Medicine adds more “weight” (if you’ll pardon the pun) to the low-carb side.
The randomized trial, funded by the National Institutes of Health, divided 148 men and women, with no history of cardiovascular disease, kidney disease or diabetes, into two groups. The low carb group ate less than 40g of carbs per day of carbohydrates; the low fat group had less than 30% of their total calories from fat. Sixty participants in the low-fat group and 59 in the low-carb group completed the 12 month study. Measurements were taken at 3, 6 and 12 months.
After one year the low carb group, on average compared with the low fat group:
• lost 3.5 kg (nearly 8 lbs) more weight
• lost 1.5% more fat mass and gained 1.7% more lean mass
• had a lower ratio of total to HDL cholesterol (this is good)
• had a lower triglyceride level,
• had a greater increase HDL cholesterol (this is also good)
• had a decrease in C-reactive protein levels (a marker for inflammation)
• and, had a significantly lower risk score for coronary heart disease.
A similar trial published in Ann Intern Med in 2004 compared a low-carb ketogenic diet with a low-fat low-cholesterol reduced-calorie diet. The low-carb group lost twice as much weight, had a greater decrease in triglyceride levels, and greater increases in HDL levels. Significantly, only 50% of the weight lost by the low-fat low-calorie group was fat meaning that some muscle mass was burned. In the low-carb group 65% of the weight loss was fat suggesting that little muscle was lost. A weight loss with 75% fat loss is ideal with no muscle loss (the 25% non-fat loss is water and connective tissue associated with the fat cells). This trial however only lasted 24 weeks so the current study is much more significant.
These results should come as no surprise to anyone following the research on low carb diets. As I have explained in previous columns (#35, #65, #82), insulin is the key that prevents your body from burning fat, causing it to be stored in fat cells instead. An enzyme called lipoprotein lipase (LPL) is required to store fat, and insulin is necessary to switch LPL on. The carbs in a meal stimulate the production of insulin ensuring that the fat in that meal will be stored rather than burned. A high insulin level is also a factor in dyslipidemia (unhealthy cholesterol levels) (#83) and inflammation (#85).
After years of eating a high carb diet we can develop a condition called insulin resistance in which our insulin levels remain high no matter what we eat. This is a perfect situation for gaining fat weight, even on a calorie-reduced diet! A temporary ketogenic diet quickly clears insulin resistance and lowers the insulin levels to the point where body fat can begin to be burned.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
May 19, 2014
268 What is the Paleo Diet? [19 May 2014]
You have probably been hearing a lot about a so-called paleo diet. What is it and what can we learn from it?
Paleo is a Latin prefix meaning “old” or “ancient”. In this case it is short for Paleolithic, or “Old Stone Age”, a period in human history prior to agriculture. The paleo diet is a modern attempt to recreate the diet of our pre-agricultural ancestors.
The paleo diet movement started in the 1970s with a book called “The Stone Age Diet” by Walter L. Voegtlin, who argued that humans are primarily carnivorous with an ideal diet of mostly protein and fats and little carbohydrates. The diet has been adapted and promoted by many since, and is now more popular than ever. Advantages touted by the promoters include having more energy, getting & staying slim, and living longer. The diet is said to reduce the risk of degenerative diseases including obesity, depression, diabetes, heart disease, Parkinson’s, Alzheimer’s, MS, rheumatoid arthritis, and cancer, and often reverse the symptoms in people already suffering from these conditions.
So what foods are allowed in the paleo diet?
• lean proteins like grass-fed beef, bison, free range chicken
• fish & seafood
• nearly all fruits and vegetables
• nuts and seeds in moderation
• healthy fats like avocados, fish oil, olive oil
Foods to be avoided:
• grains, legumes, starchy vegetables
• dairy & alcohol
• processed foods & sugar
If you think you would like to try the paleo diet, there are several books and many websites for more information.
Many people who do a 30 day trial decide to stay with it because of how great they are feeling. There are many different versions and you can choose how strictly you wish to follow it. Let me know how you do.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Paleo is a Latin prefix meaning “old” or “ancient”. In this case it is short for Paleolithic, or “Old Stone Age”, a period in human history prior to agriculture. The paleo diet is a modern attempt to recreate the diet of our pre-agricultural ancestors.
The paleo diet movement started in the 1970s with a book called “The Stone Age Diet” by Walter L. Voegtlin, who argued that humans are primarily carnivorous with an ideal diet of mostly protein and fats and little carbohydrates. The diet has been adapted and promoted by many since, and is now more popular than ever. Advantages touted by the promoters include having more energy, getting & staying slim, and living longer. The diet is said to reduce the risk of degenerative diseases including obesity, depression, diabetes, heart disease, Parkinson’s, Alzheimer’s, MS, rheumatoid arthritis, and cancer, and often reverse the symptoms in people already suffering from these conditions.
So what foods are allowed in the paleo diet?
• lean proteins like grass-fed beef, bison, free range chicken
• fish & seafood
• nearly all fruits and vegetables
• nuts and seeds in moderation
• healthy fats like avocados, fish oil, olive oil
Foods to be avoided:
• grains, legumes, starchy vegetables
• dairy & alcohol
• processed foods & sugar
If you think you would like to try the paleo diet, there are several books and many websites for more information.
Many people who do a 30 day trial decide to stay with it because of how great they are feeling. There are many different versions and you can choose how strictly you wish to follow it. Let me know how you do.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
March 17, 2014
259 Saturated Fats Found Not Guilty [17 March 2014]
Three recent medical articles published in the British Medical Journal clear saturated fats as the cause of heart disease. I am hopeful that this myth which has pervaded dietary advice for half a century is finally being laid to rest.
Dr. James DiNicolantonio, a New York clinical pharmacist, wrote in a March 5 2014 editorial that:
• The 1950s study by Ansel Keys on which the saturated fat - heart disease theory is based is flawed because Keys selected data from only 6 countries that fit his hypothesis, excluding 16 countries which didn’t.
• Study after study have failed to show that reducing saturated fats is protective from heart disease or stroke.
• Replacing saturated fats with polyunsaturated (PUFA) Omega 6 fats (e.g. canola, corn and safflower oil) increases risk of cancer and heart disease.
• Diets high in refined carbohydrates, not saturated fats, are responsible for rising rates of obesity and diabetes.
A study published in February 2013 took a new look at data from the 1966-73 Sydney Diet Heart Study and concluded:
• Reducing saturated fats showed no cardiovascular benefit.
• Substituting LA (linoleic acid, an Omega-6 PUFA) for saturated fats increased the rates of death from heart disease and all causes.
• Previous studies showing cardiovascular benefits can be explained by an increase in Omega-3, not a decrease in saturated fats or an increase in Omega 6.
• Reducing saturated fats reduced total cholesterol but did not reduce the risk of heart attacks and death, so the cholesterol-heart disease theory is not supported.
In October 2013 Aseem Malhotra, a UK cardiologist, wrote in an editorial: “recent prospective cohort studies have not supported any significant association between saturated fat intake and cardiovascular risk…instead, saturated fat has been found to be protective.”
In summary for cardiovascular health:
• saturated fats (animal fat, butter, coconut oil) are neutral or somewhat beneficial
• Omega-6 PUFAs (most vegetable oils) are harmful
• Omega-3 PUFAs (fish oils, flax oil) are beneficial
• trans fatty acids (shortening, hard margarines) are harmful
• monounsaturated fats like olive oil are beneficial (part of the famous Mediterranean diet)
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Dr. James DiNicolantonio, a New York clinical pharmacist, wrote in a March 5 2014 editorial that:
• The 1950s study by Ansel Keys on which the saturated fat - heart disease theory is based is flawed because Keys selected data from only 6 countries that fit his hypothesis, excluding 16 countries which didn’t.
• Study after study have failed to show that reducing saturated fats is protective from heart disease or stroke.
• Replacing saturated fats with polyunsaturated (PUFA) Omega 6 fats (e.g. canola, corn and safflower oil) increases risk of cancer and heart disease.
• Diets high in refined carbohydrates, not saturated fats, are responsible for rising rates of obesity and diabetes.
A study published in February 2013 took a new look at data from the 1966-73 Sydney Diet Heart Study and concluded:
• Reducing saturated fats showed no cardiovascular benefit.
• Substituting LA (linoleic acid, an Omega-6 PUFA) for saturated fats increased the rates of death from heart disease and all causes.
• Previous studies showing cardiovascular benefits can be explained by an increase in Omega-3, not a decrease in saturated fats or an increase in Omega 6.
• Reducing saturated fats reduced total cholesterol but did not reduce the risk of heart attacks and death, so the cholesterol-heart disease theory is not supported.
In October 2013 Aseem Malhotra, a UK cardiologist, wrote in an editorial: “recent prospective cohort studies have not supported any significant association between saturated fat intake and cardiovascular risk…instead, saturated fat has been found to be protective.”
In summary for cardiovascular health:
• saturated fats (animal fat, butter, coconut oil) are neutral or somewhat beneficial
• Omega-6 PUFAs (most vegetable oils) are harmful
• Omega-3 PUFAs (fish oils, flax oil) are beneficial
• trans fatty acids (shortening, hard margarines) are harmful
• monounsaturated fats like olive oil are beneficial (part of the famous Mediterranean diet)
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
November 25, 2013
244 Cholesterol & Saturated Fat [25 Nov 2013]
A few weeks ago (#241 “Fatheads” column) I discussed the importance of good fats for brain health and assured you that you would not be trading a reduced risk of Alzheimer’s for a higher risk of heart disease. Since North Americans have been bombarded with the message of “artery-clogging saturated fats” for 60 years (my entire lifetime) this merits further discussion.
Critics of the cholesterol-saturated-fats-heart-disease theory claim overwhelming evidence that not only are these nutrients not the cause of heart disease, but they are essential for good health including heart health. Here are a few of the studies they cite (source: mercola.com):
• A 2010 meta-analysis found no difference in risk of heart disease and stroke between people with the lowest and highest intakes of saturated fat
• The Framingham Heart study found that those with higher intake of saturated fats and cholesterol actually had lower serum cholesterol and body weight
• A 2010 article in Am J Clin Nutr argues that the benefits of reducing saturated fats depend on what replaces it and concludes “dietary efforts to improve the … CVD risk associated with … dyslipidemia should primarily emphasize the limitation of refined carbohydrate intakes and a reduction in excess adiposity.”
In other words replacing fat in your diet with refined carbohydrates will, as I’ve explained before, lead to insulin resistance, obesity, diabetes, hypertension, high serum triglycerides & LDL cholesterol, and ultimately heart disease. The best way to reduce your risk of cardiovascular disease is to reduce refined carbohydrates and maintain a healthy weight. And saturated fats can safely play a larger role in that plan.
A good source of information on cholesterol is the website cholesterol-and-health.com by Chris Masterjohn PhD. He explains the problems with the lipid hypothosis and describes the newer “Oxidized LDL” theory which more accurately models the formation of atherosclerosis. The war on cholesterol (and saturated fat) has been misguided at best. As Masterjohn puts it “the war they are waging is not the path of science. Science is not a war against molecules. It is a search for truth.”
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Critics of the cholesterol-saturated-fats-heart-disease theory claim overwhelming evidence that not only are these nutrients not the cause of heart disease, but they are essential for good health including heart health. Here are a few of the studies they cite (source: mercola.com):
• A 2010 meta-analysis found no difference in risk of heart disease and stroke between people with the lowest and highest intakes of saturated fat
• The Framingham Heart study found that those with higher intake of saturated fats and cholesterol actually had lower serum cholesterol and body weight
• A 2010 article in Am J Clin Nutr argues that the benefits of reducing saturated fats depend on what replaces it and concludes “dietary efforts to improve the … CVD risk associated with … dyslipidemia should primarily emphasize the limitation of refined carbohydrate intakes and a reduction in excess adiposity.”
In other words replacing fat in your diet with refined carbohydrates will, as I’ve explained before, lead to insulin resistance, obesity, diabetes, hypertension, high serum triglycerides & LDL cholesterol, and ultimately heart disease. The best way to reduce your risk of cardiovascular disease is to reduce refined carbohydrates and maintain a healthy weight. And saturated fats can safely play a larger role in that plan.
A good source of information on cholesterol is the website cholesterol-and-health.com by Chris Masterjohn PhD. He explains the problems with the lipid hypothosis and describes the newer “Oxidized LDL” theory which more accurately models the formation of atherosclerosis. The war on cholesterol (and saturated fat) has been misguided at best. As Masterjohn puts it “the war they are waging is not the path of science. Science is not a war against molecules. It is a search for truth.”
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
October 28, 2013
240 Grain and our Brain [28 October 2013]
A recently published book, “Grain Brain – the Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers” by David Perlmutter, MD argues that “…to a large extent numerous neurological conditions often reflect the mistake of consuming too many carbs and not enough healthy fats”. Perlmutter argues that a diet closer to what our ancestors ate (75% fat, 20% protein and 5% carbs) would be healthier for our brains than our modern diet of 20%, 20% & 60% respectively. In addition to simple carbohydrates like glucose, he particularly singles out wheat as the main culprit. His healthy brain diet does allow some alternate grains like quinoa, amaranth, millet, brown rice and oats. Watch an interview with Dr Perlmutter here.
In the book Perlmutter lays out the research and evidence to support his theory, backed by years of experience as a practicing neurologist in Florida. Hidden sensitivity to gluten and other components of grains goes beyond celiac disease and affects many, possibly all, of us to some extent. Gluten causes the gut membrane to become permeable to partially digested proteins which then enter the blood and cause inflammation. Similarly gluten disrupts the blood-brain barrier leading to brain inflammation which can develop into serious neurological conditions like Alzheimer’s and Parkinson’s. All carbs raise blood sugar, even the complex carbs in whole grains, and elevated blood sugar damages the brain and increases risk of dementia. Patients started noticing clearer thinking and improved memory after only two weeks following Dr Perlmutter’s program.
Perlmutter’s theory agrees with that of Dr Natasha Campbell-McBride who treats neurological disorders with what she calls the GAPS diet: eliminating grains, dairy & processed foods; reestablishing healthy flora in the GI tract, and elimination of toxins. I wrote about her work and diet in columns 147, 172, 173, 175.
Reaction from nutritionists was swift to support whole grains as part of a healthy diet. Cynthia Harriman, a director of the Whole Grains Council, refutes Perlmutter: “Grain Brain is a misleading and sensationalist title for a book that distorts current science and contributes, sadly, to public confusion about what constitutes a healthy diet”. Personally, I (Stan) think that Grain Brain is a valuable contribution to the literature on diet and mental health and, while I still eat whole wheat bread, we have been enjoying more quinoa, millet and rice lately.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
In the book Perlmutter lays out the research and evidence to support his theory, backed by years of experience as a practicing neurologist in Florida. Hidden sensitivity to gluten and other components of grains goes beyond celiac disease and affects many, possibly all, of us to some extent. Gluten causes the gut membrane to become permeable to partially digested proteins which then enter the blood and cause inflammation. Similarly gluten disrupts the blood-brain barrier leading to brain inflammation which can develop into serious neurological conditions like Alzheimer’s and Parkinson’s. All carbs raise blood sugar, even the complex carbs in whole grains, and elevated blood sugar damages the brain and increases risk of dementia. Patients started noticing clearer thinking and improved memory after only two weeks following Dr Perlmutter’s program.
Perlmutter’s theory agrees with that of Dr Natasha Campbell-McBride who treats neurological disorders with what she calls the GAPS diet: eliminating grains, dairy & processed foods; reestablishing healthy flora in the GI tract, and elimination of toxins. I wrote about her work and diet in columns 147, 172, 173, 175.
Reaction from nutritionists was swift to support whole grains as part of a healthy diet. Cynthia Harriman, a director of the Whole Grains Council, refutes Perlmutter: “Grain Brain is a misleading and sensationalist title for a book that distorts current science and contributes, sadly, to public confusion about what constitutes a healthy diet”. Personally, I (Stan) think that Grain Brain is a valuable contribution to the literature on diet and mental health and, while I still eat whole wheat bread, we have been enjoying more quinoa, millet and rice lately.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
August 12, 2013
229 A Calorie is NOT a Calorie [12 August 2013]
Traditional nutritional wisdom teaches that “A calorie is a calorie”. Whether it comes from carbohydrates, fat or protein, weight gain (and loss) is a simple matter of total calories in minus calories burned. But is it really that simple?
One obvious difference between foods of equal calories is the amount of micronutrients – vitamins, minerals, essential fatty acids, amino acids and fiber – associated with it. If weight loss or maintenance is your goal, you simply can’t afford to eat high-calorie low-nutrient foods. Another difference between foods is how the calories are used – burned for energy or stored as fat. Calories from simple carbohydrates – sugar and refined flour – are more likely to be stored, since carbs stimulate release of insulin which acts as a key to promote fat storage. Carbs also supply the “glyceride” part of triglycerides.
A study published in JAMA in June 2012 discovered a third difference between foods of equal calories – how they affect metabolism. A significant problem with weight management is that after losing weight on a diet, the metabolism slows (referred to as metabolic adaptation) which makes it more difficult to keep it off. This study compared the effects of three different diets on obese people who had just lost weight. All participants were put on each diet for a month: a) low-fat high-carb; b) low glycemic index; and c) low-carb high-fat high-protein. The results showed that the fewer carbs consumed, the smaller the metabolic adaptation. On average, the low-carb group expended only 100 fewer calories than before (and 8 of 21 actually expended more) while the high-carb group expended 400 fewer calories. This 300 calorie difference is equivalent to an hour of moderate exercise. This shows that a low-carb diet gives dieters the best chance at losing weight and keeping it off, and may prevent susceptible people from becoming overweight in the first place.
This study also found that the low-carb diet reduced triglycerides and HDL cholesterol more than the other diets; and improved insulin sensitivity – a measure of insulin resistance believed behind metabolic syndrome – the most.
Sources
"What Really Makes Us Fat", Gary Taubes, New York Times, June 30, 2012
“Good science, bad interpretation”, Peter Attia MD, on his blog The Eating Academy
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
One obvious difference between foods of equal calories is the amount of micronutrients – vitamins, minerals, essential fatty acids, amino acids and fiber – associated with it. If weight loss or maintenance is your goal, you simply can’t afford to eat high-calorie low-nutrient foods. Another difference between foods is how the calories are used – burned for energy or stored as fat. Calories from simple carbohydrates – sugar and refined flour – are more likely to be stored, since carbs stimulate release of insulin which acts as a key to promote fat storage. Carbs also supply the “glyceride” part of triglycerides.
A study published in JAMA in June 2012 discovered a third difference between foods of equal calories – how they affect metabolism. A significant problem with weight management is that after losing weight on a diet, the metabolism slows (referred to as metabolic adaptation) which makes it more difficult to keep it off. This study compared the effects of three different diets on obese people who had just lost weight. All participants were put on each diet for a month: a) low-fat high-carb; b) low glycemic index; and c) low-carb high-fat high-protein. The results showed that the fewer carbs consumed, the smaller the metabolic adaptation. On average, the low-carb group expended only 100 fewer calories than before (and 8 of 21 actually expended more) while the high-carb group expended 400 fewer calories. This 300 calorie difference is equivalent to an hour of moderate exercise. This shows that a low-carb diet gives dieters the best chance at losing weight and keeping it off, and may prevent susceptible people from becoming overweight in the first place.
This study also found that the low-carb diet reduced triglycerides and HDL cholesterol more than the other diets; and improved insulin sensitivity – a measure of insulin resistance believed behind metabolic syndrome – the most.
Sources
"What Really Makes Us Fat", Gary Taubes, New York Times, June 30, 2012
“Good science, bad interpretation”, Peter Attia MD, on his blog The Eating Academy
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
November 5, 2012
190 Risks of High Protein Diets [5 Nov 2012]
I’m just finishing a few months on the Ideal Protein diet program. A few friends have expressed concern about health risks of “high protein” diets, so I decided to see if there was any validity to their concerns.
First, the Ideal Protein program is not really a high protein diet. Yes, carbs are reduced and protein as a % of total calories is increased. But the total protein is within normal limits. Using the formula of 0.5g of protein daily per pound of lean body weight (usually the “goal” weight), I should consume 0.5 x 200 = 100g of protein daily. The program provides 54g from 3 of their high-quality protein foods and 56g from one 8oz lean meat meal for a total 110g.
A 2004 article in the J. Int Soc Sports Nutr evaluated the scientific validity of the American Heart Association statement:
• there is no scientific evidence that high-protein intake has adverse effects on liver function or damages healthy kidneys
• rather than promote osteoporosis as hypothesized, some studies show an increase in bone density with increased protein intake
• systolic and diastolic blood pressure are reduced with increased protein intake
• rather than increase cholesterol as hypothesized, blood lipid levels significantly improved
• recent findings suggest replacing carbs with protein may reduce ischemic heart disease (likely due to the improvement in blood lipid levels)
• fat mass is significantly reduced and lean mass increased with carbohydrate-restricted diets (this is the ultimate goal of a weight loss diet!)
The author concludes that the AHA statement “contains misleading and incorrect information [and is based on] unsubstantiated fears… the risks are minimal and must be balanced against the real and established risk of continued obesity.”
Some other concerns about high protein diets do not apply to Ideal Protein because of its temporary nature, low fat intake, and the careful use of supplements.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
First, the Ideal Protein program is not really a high protein diet. Yes, carbs are reduced and protein as a % of total calories is increased. But the total protein is within normal limits. Using the formula of 0.5g of protein daily per pound of lean body weight (usually the “goal” weight), I should consume 0.5 x 200 = 100g of protein daily. The program provides 54g from 3 of their high-quality protein foods and 56g from one 8oz lean meat meal for a total 110g.
A 2004 article in the J. Int Soc Sports Nutr evaluated the scientific validity of the American Heart Association statement:
“Individuals who follow [high-protein] diets are [at higher] risk for …potential cardiac, renal, bone and liver abnormalities…”The author of the article, A H Manninen, found that:
• there is no scientific evidence that high-protein intake has adverse effects on liver function or damages healthy kidneys
• rather than promote osteoporosis as hypothesized, some studies show an increase in bone density with increased protein intake
• systolic and diastolic blood pressure are reduced with increased protein intake
• rather than increase cholesterol as hypothesized, blood lipid levels significantly improved
• recent findings suggest replacing carbs with protein may reduce ischemic heart disease (likely due to the improvement in blood lipid levels)
• fat mass is significantly reduced and lean mass increased with carbohydrate-restricted diets (this is the ultimate goal of a weight loss diet!)
The author concludes that the AHA statement “contains misleading and incorrect information [and is based on] unsubstantiated fears… the risks are minimal and must be balanced against the real and established risk of continued obesity.”
Some other concerns about high protein diets do not apply to Ideal Protein because of its temporary nature, low fat intake, and the careful use of supplements.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
July 23, 2012
175 The GAPS Diet [23 July 2012]
Dr. Natasha Campbell-McBride, in her book Gut and Psychology Syndrome, offers hope of a natural treatment for a wide variety of disorders including autism, asthma, allergies, ADD, ADHD, dyslexia, depression, bipolar, schizophrenia, and severe digestive disorders. If you think you or a family member might benefit from this program I recommend you get a copy of the book. You can see an outline of the program at www.gapsdiet.com, which I will further simplify here so you can get an idea of what all is involved.
There are three components to the program: diet, supplementation and detoxification. The GAPS diet is based on the Specific Carbohydrate Diet promoted by Elaine Gottschall in her book Breaking the Vicious Cycle – Intestinal Health Through Diet. Grains, dairy and processed foods are eliminated; certain meats, vegetables and fruit allowed. There is an Introduction Diet recommended to start with before going on the full GAPS diet.
Supplements include, of course, a therapeutic strength probiotic. Fermented foods like sauerkraut and kefir are also used to help re-establish healthy bacteria in the gut. For essential fatty acids use a good seed or nut oil and a high-EPA fish oil. Digestive enzymes and Betaine HCl are used to aid digestion. Vitamin A as cod liver oil is recommended. Specific nutrients that are determined to be deficient may be supplemented but other supplements are discouraged.
Eliminating toxin sources is the first and most important step towards detoxification by avoiding chemicals in food, household and cosmetic products. Juicing is recommended to help the body detoxify by providing concentrated nutrients in an easily absorbed form.
This may sound quite formidable but the book explains it well and makes it easier with tips and recipes. Certified practitioners who could assist you with the program are listed on the website – there are 3 in Alberta. Keep in mind that this program is temporary and becomes less strict as the digestive and immune systems improve, although some elements may have to be continued for life.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
There are three components to the program: diet, supplementation and detoxification. The GAPS diet is based on the Specific Carbohydrate Diet promoted by Elaine Gottschall in her book Breaking the Vicious Cycle – Intestinal Health Through Diet. Grains, dairy and processed foods are eliminated; certain meats, vegetables and fruit allowed. There is an Introduction Diet recommended to start with before going on the full GAPS diet.
Supplements include, of course, a therapeutic strength probiotic. Fermented foods like sauerkraut and kefir are also used to help re-establish healthy bacteria in the gut. For essential fatty acids use a good seed or nut oil and a high-EPA fish oil. Digestive enzymes and Betaine HCl are used to aid digestion. Vitamin A as cod liver oil is recommended. Specific nutrients that are determined to be deficient may be supplemented but other supplements are discouraged.
Eliminating toxin sources is the first and most important step towards detoxification by avoiding chemicals in food, household and cosmetic products. Juicing is recommended to help the body detoxify by providing concentrated nutrients in an easily absorbed form.
This may sound quite formidable but the book explains it well and makes it easier with tips and recipes. Certified practitioners who could assist you with the program are listed on the website – there are 3 in Alberta. Keep in mind that this program is temporary and becomes less strict as the digestive and immune systems improve, although some elements may have to be continued for life.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
March 12, 2011
097 Vegan Diet – Not for Everyone [17 January 2011]
Vegetarianism was and still is being touted as a healthy lifestyle. Are the reported benefits supported by scientific studies? And is vegetarianism good for everyone? The strongest supporter of a diet devoid of animal protein is T. Colin Campbell whose 2006 book “The China Study” is based on a very large epidemiologic study of diet and health in China. Campbell concluded that dietary animal protein is responsible for many health problems including heart disease, diabetes, arthritis, and particularly cancer.
Other scientists and physicians are not convinced. Reviews by Anthony Colpo, Chris Masterjohn, Michael Eades, and Denise Minger take a critical look at “The China Study”. First, it’s not really a study; it’s a discussion of observations and statistical analyses of correlations between diet and health, not a controlled study testing them. A closer look at the data in the book reveals, for example, that plant protein is more strongly correlated to cancer than is animal protein, and that animal fat is actually linked to reduced cancer mortality. Campbell failed to report that in his rat studies in India, the low protein animals died much earlier (of other causes), while the high protein animals lived longer, eventually developing cancer. These reviews point out many other flaws in the book’s conclusions.
Two nutritional physicians, Dr. Joseph Mercola and Dr. Michael Eades, found that many of their patients’ health suffered, rather than improved, on a vegetarian diet. Dr. Mercola developed a Nutritional Typing system which divides people into three groups according to their need for protein vs. vegetables. He argues that about one third of the population will do well on a vegetarian diet while another third will do poorly. So, if you belong to the “vegetable” group you may thrive on a vegan diet, but don’t impose your diet on others who may belong to the “meat” group!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Other scientists and physicians are not convinced. Reviews by Anthony Colpo, Chris Masterjohn, Michael Eades, and Denise Minger take a critical look at “The China Study”. First, it’s not really a study; it’s a discussion of observations and statistical analyses of correlations between diet and health, not a controlled study testing them. A closer look at the data in the book reveals, for example, that plant protein is more strongly correlated to cancer than is animal protein, and that animal fat is actually linked to reduced cancer mortality. Campbell failed to report that in his rat studies in India, the low protein animals died much earlier (of other causes), while the high protein animals lived longer, eventually developing cancer. These reviews point out many other flaws in the book’s conclusions.
Two nutritional physicians, Dr. Joseph Mercola and Dr. Michael Eades, found that many of their patients’ health suffered, rather than improved, on a vegetarian diet. Dr. Mercola developed a Nutritional Typing system which divides people into three groups according to their need for protein vs. vegetables. He argues that about one third of the population will do well on a vegetarian diet while another third will do poorly. So, if you belong to the “vegetable” group you may thrive on a vegan diet, but don’t impose your diet on others who may belong to the “meat” group!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
080 Low-Carb vs. Low-Fat Diets [13 September 2010]
Despite their popularity, low carbohydrate diets continue to be denounced as dangerous and criticized for a lack of supporting research. Two studies this decade compared low carb and low fat diets with some surprising results.
A 2004 study followed 120 obese participants, randomly assigned to either a low carb or low fat diet, for 24 weeks. The low fat group were restricted in fat, dietary cholesterol and calories; the low carb group were limited to <20g carbs /day, allowed unlimited animal fat and protein, allowed 2 cups of salads and 1 cup of low carb vegetables, and given certain nutritional supplements. Both groups were given exercise recommendations. At 24 weeks the low carb group had lost an average of 12.9% of body weight and 9.4kg of fat compared with the low fat group loss of 6.7% and 4.8 kg. The low carb group had greater reductions in triglycerides and greater increase in HDL (“good cholesterol”). LDL (“bad cholesterol”) was not significantly different.
The March 2010 study compared similar diets over a 2 year period and more health factors were monitored. The longer period provided quite different results. At 3 and 6 months the low fat group had a greater reduction in LDL and the low carb group had a greater drop in triglycerides, but there was no difference in either at 12 and 24 months. HDL was significantly higher in the low carb group throughout the study. Blood pressure, glucose and insulin all improved in the low carb group only. There was no significant difference in weight loss between the two groups, and no difference in bone mineral density or body composition.
While inconclusive as to which approach is superior from the point of weight loss, to me the significance of these studies is that the predicted health threats of a low carb (and high fat/protein) diet did not materialize. In fact cardiovascular risk factors appear somewhat superior for the low carb diet. And for reasons explained in previous columns, those who have experienced a low carb diet know how easy and painless it can be to lose weight.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
A 2004 study followed 120 obese participants, randomly assigned to either a low carb or low fat diet, for 24 weeks. The low fat group were restricted in fat, dietary cholesterol and calories; the low carb group were limited to <20g carbs /day, allowed unlimited animal fat and protein, allowed 2 cups of salads and 1 cup of low carb vegetables, and given certain nutritional supplements. Both groups were given exercise recommendations. At 24 weeks the low carb group had lost an average of 12.9% of body weight and 9.4kg of fat compared with the low fat group loss of 6.7% and 4.8 kg. The low carb group had greater reductions in triglycerides and greater increase in HDL (“good cholesterol”). LDL (“bad cholesterol”) was not significantly different.
The March 2010 study compared similar diets over a 2 year period and more health factors were monitored. The longer period provided quite different results. At 3 and 6 months the low fat group had a greater reduction in LDL and the low carb group had a greater drop in triglycerides, but there was no difference in either at 12 and 24 months. HDL was significantly higher in the low carb group throughout the study. Blood pressure, glucose and insulin all improved in the low carb group only. There was no significant difference in weight loss between the two groups, and no difference in bone mineral density or body composition.
While inconclusive as to which approach is superior from the point of weight loss, to me the significance of these studies is that the predicted health threats of a low carb (and high fat/protein) diet did not materialize. In fact cardiovascular risk factors appear somewhat superior for the low carb diet. And for reasons explained in previous columns, those who have experienced a low carb diet know how easy and painless it can be to lose weight.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 9, 2011
073 Diet Report Week 4 [26 July 2010]
I had toast for breakfast this morning (July 21). That wasn’t all – I also had 2 eggs, yogurt and an apple – but for me the toast was the most significant item on the menu. I haven’t had a slice of bread for a month and I used to average 2 per meal.
After 4 weeks on the Ideal Protein diet Phase 1 and 2, I have reached my goal, losing 22 lbs and 20 inches. Phase 3 is the critical part where carbs are carefully reintroduced. I am now allowed 2 slices of whole wheat bread or a half bowl of unsweetened whole grain cereal, along with a fruit, a dairy and, of course, a protein food.
During the 2 week transition Phase 3 carbs are eaten once a day only, at breakfast. This phase is unique to the Ideal Protein program and is responsible for the lasting effect of the diet. Phase 3 accomplishes 3 objectives:
• provides a transition from weight loss to weight maintenance protocol, which allows the metabolism to catch up and promotes calorie burning rather than fat storage;
• restarts the pancreas and “trains” it to produce the appropriate amount of insulin in response to consumed carbohydrates, keeping blood sugar levels even;
• prevents the cells from reverting to insulin resistance, the problem behind Metabolic Syndrome with its corresponding symptoms of high blood pressure, high blood sugar, low HDL (“good cholesterol”), and high triglycerides.
My weight is now at 196, 4 lbs below my revised goal of 200. During this week and next I expect to gain the 4 lbs back as my glycogen reserves are replenished. Then I start on Phase 4, the maintenance diet, which will keep me at my new “slender” 200 lb size.
Here’s a peek at what Phase 4 looks like:
• Breakfast: protein, carb, fat, fruit
• Lunch: protein, vegetables, fat, no carbs
• Supper: protein, vegetables, complex carbs, fruit, no fats
• Bedtime snack: protein
Fats consumed should be good quality: e.g. butter, coconut oil, olive or grapeseed oil, almond butter. Separating fats (lunch) and carbs (supper) prevents fat storage, but it will take some getting used to – no sandwiches for lunch or butter on my dinner rolls!
“Planned cheats” is an interesting concept. Special events and holidays can be accommodated at any phase of the program with a week preparation and a week follow-up. I’m going to try that out at our family reunion this Saturday. In Phase 4 a planned cheat day once a week is mandatory, to be followed by a no-carb Phase 1 day to prevent fat storage.
And gaining 10 pounds over the course of a year is no big deal. Just go back on Phase 1 for two weeks following the Thanksgiving or Christmas holidays and burn it off, resetting your pancreas in the process. This really is “your last diet”!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
After 4 weeks on the Ideal Protein diet Phase 1 and 2, I have reached my goal, losing 22 lbs and 20 inches. Phase 3 is the critical part where carbs are carefully reintroduced. I am now allowed 2 slices of whole wheat bread or a half bowl of unsweetened whole grain cereal, along with a fruit, a dairy and, of course, a protein food.
During the 2 week transition Phase 3 carbs are eaten once a day only, at breakfast. This phase is unique to the Ideal Protein program and is responsible for the lasting effect of the diet. Phase 3 accomplishes 3 objectives:
• provides a transition from weight loss to weight maintenance protocol, which allows the metabolism to catch up and promotes calorie burning rather than fat storage;
• restarts the pancreas and “trains” it to produce the appropriate amount of insulin in response to consumed carbohydrates, keeping blood sugar levels even;
• prevents the cells from reverting to insulin resistance, the problem behind Metabolic Syndrome with its corresponding symptoms of high blood pressure, high blood sugar, low HDL (“good cholesterol”), and high triglycerides.
My weight is now at 196, 4 lbs below my revised goal of 200. During this week and next I expect to gain the 4 lbs back as my glycogen reserves are replenished. Then I start on Phase 4, the maintenance diet, which will keep me at my new “slender” 200 lb size.
Here’s a peek at what Phase 4 looks like:
• Breakfast: protein, carb, fat, fruit
• Lunch: protein, vegetables, fat, no carbs
• Supper: protein, vegetables, complex carbs, fruit, no fats
• Bedtime snack: protein
Fats consumed should be good quality: e.g. butter, coconut oil, olive or grapeseed oil, almond butter. Separating fats (lunch) and carbs (supper) prevents fat storage, but it will take some getting used to – no sandwiches for lunch or butter on my dinner rolls!
“Planned cheats” is an interesting concept. Special events and holidays can be accommodated at any phase of the program with a week preparation and a week follow-up. I’m going to try that out at our family reunion this Saturday. In Phase 4 a planned cheat day once a week is mandatory, to be followed by a no-carb Phase 1 day to prevent fat storage.
And gaining 10 pounds over the course of a year is no big deal. Just go back on Phase 1 for two weeks following the Thanksgiving or Christmas holidays and burn it off, resetting your pancreas in the process. This really is “your last diet”!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
066 Your Last Diet [7 June 2010]
Last week I promised more information on the Ideal Protein diet.
The Ideal Protein Diet is not another fad diet. Since it was developed over 20 years ago for French athletes, it has been successfully used by over 6 million clients around the world. The method consists of a four phase protocol; weight loss in the first two phases followed by transitional and maintenance phases. The program has a beginning and an end.
The diet is supervised by a trained health professional, called a Coach, who screens potential clients for suitability and monitors their health and weight loss progress throughout the program. The diet is safe and beneficial for people with diabetes, hypoglycemia, high blood pressure, and many other conditions. (Type I Diabetics, teenagers, and some other people will use a modified diet called the Alternative Plan which does not keep the body in a ketogenic state.) The diet is not recommended for children, pregnant or breastfeeding women, and people with certain medical conditions.
The key to burning body fat while maintaining (or increasing) muscle mass is the high quality protein foods that are an essential part of the protocol. The protein contains a balance of all 8 essential amino acids for maximum assimilation. A wide variety of protein foods are available so people with food allergies can be accommodated.
The Ideal Protein diet succeeds where most other diets fail because it controls high blood insulin levels, resulting in safe effective fat loss. Muscle mass is preserved and the acid/alkaline balance is maintained. Ketosis, the metabolic state in which body fat is burned for energy, is perfectly normal and healthy (not to be confused with the serious condition of ketoacidosis).
Another advantage (at least to me!) is that strenuous exercise not only is not required but is strongly discouraged while on the protocol. During the first 3 weeks, until enough enzymes develop to burn body fat more efficiently, even moderate exercise will create a demand for more calories than you are consuming from both your diet and stored fat, and may result in loss of muscle mass. After the first 3 weeks reasonable exercise is permitted and during maintenance is encouraged.
But the best news about this diet is that it will show you how to keep the weight off. After reaching your weight loss goal, the method re-educates your pancreas to produce the right amount of insulin needed. Sticking to your newly formed good eating habits will enable you to stay at your desired weight for life. Thus the Ideal Protein Diet could be “Your Last Diet” – the last one you ever need to be on for the rest of your (slender) life!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
The Ideal Protein Diet is not another fad diet. Since it was developed over 20 years ago for French athletes, it has been successfully used by over 6 million clients around the world. The method consists of a four phase protocol; weight loss in the first two phases followed by transitional and maintenance phases. The program has a beginning and an end.
The diet is supervised by a trained health professional, called a Coach, who screens potential clients for suitability and monitors their health and weight loss progress throughout the program. The diet is safe and beneficial for people with diabetes, hypoglycemia, high blood pressure, and many other conditions. (Type I Diabetics, teenagers, and some other people will use a modified diet called the Alternative Plan which does not keep the body in a ketogenic state.) The diet is not recommended for children, pregnant or breastfeeding women, and people with certain medical conditions.
The key to burning body fat while maintaining (or increasing) muscle mass is the high quality protein foods that are an essential part of the protocol. The protein contains a balance of all 8 essential amino acids for maximum assimilation. A wide variety of protein foods are available so people with food allergies can be accommodated.
The Ideal Protein diet succeeds where most other diets fail because it controls high blood insulin levels, resulting in safe effective fat loss. Muscle mass is preserved and the acid/alkaline balance is maintained. Ketosis, the metabolic state in which body fat is burned for energy, is perfectly normal and healthy (not to be confused with the serious condition of ketoacidosis).
Another advantage (at least to me!) is that strenuous exercise not only is not required but is strongly discouraged while on the protocol. During the first 3 weeks, until enough enzymes develop to burn body fat more efficiently, even moderate exercise will create a demand for more calories than you are consuming from both your diet and stored fat, and may result in loss of muscle mass. After the first 3 weeks reasonable exercise is permitted and during maintenance is encouraged.
But the best news about this diet is that it will show you how to keep the weight off. After reaching your weight loss goal, the method re-educates your pancreas to produce the right amount of insulin needed. Sticking to your newly formed good eating habits will enable you to stay at your desired weight for life. Thus the Ideal Protein Diet could be “Your Last Diet” – the last one you ever need to be on for the rest of your (slender) life!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
064 Longevity and Carbohydrates [24 May 2010]
Want to live longer and healthier? Eat less. That’s the basic premise of the Caloric Restricted (CR) diet theory. Restricting calories, while maintaining adequate nutrient intake, has been known since the 1930’s to significantly increase the lifespan of mice. Subsequent studies have shown the theory applies to fish, dogs and many other species including primates.
Human studies have not been carried out long enough yet to be conclusive but evidence so far supports the CR theory applying to us. In addition to longer life, a CR diet lowers blood sugar, triglycerides, insulin and leptin blood levels, all of which have been found to be lower in centenarians. (Makes sense – how many fat people do you know over 100?)
Important: CR does not refer to severe calorie restriction such as in anorexia nervosa or other forms of starvation which result in severe malnutrition. Also exercise, which is another factor in health and longevity, requires adequate calorie and amino acid intake.
Several theories attempt to explain how CR increases lifespan. The most promising is that it controls blood insulin levels. High insulin levels are associated with many age-related degenerative diseases such as cardiovascular disease, osteoporosis, obesity and diabetes. A 2003 study with mice found that a reduction of fat mass without caloric restriction increased longevity, likely due to lower insulin levels.
Another recent study also supports the insulin theory. Thirty one patients were put on a high fat, adequate protein, low carbohydrate diet and monitored for several age-related blood factors: fasting glucose, insulin, leptin, T3 thyroid hormone, and lipids. All factors were found to improve with the low carb diet. (So it appears that Atkins was onto something.)
How can we control insulin levels? Simple! By limiting simple carbohydrates – sugars and starches. Eating sweets and starchy carbs like bread and potatoes increases insulin levels; eating high fiber vegetables like broccoli lowers them. So it’s not so much eating fewer calories, but eating different calories that’s important. And healthy protein and fat foods can be tasty too!
I know what you are thinking: “If I can’t have my doughnut/bread/potatoes etc, what’s the point of living longer?” Well, let me promise two things: once you get off carbs, you’ll feel so good you won’t want to go back; and in no time nuts and raw veggies will start to taste great. Finally (but no promises this time) some day you just might be dancing at your 100th birthday party!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Human studies have not been carried out long enough yet to be conclusive but evidence so far supports the CR theory applying to us. In addition to longer life, a CR diet lowers blood sugar, triglycerides, insulin and leptin blood levels, all of which have been found to be lower in centenarians. (Makes sense – how many fat people do you know over 100?)
Important: CR does not refer to severe calorie restriction such as in anorexia nervosa or other forms of starvation which result in severe malnutrition. Also exercise, which is another factor in health and longevity, requires adequate calorie and amino acid intake.
Several theories attempt to explain how CR increases lifespan. The most promising is that it controls blood insulin levels. High insulin levels are associated with many age-related degenerative diseases such as cardiovascular disease, osteoporosis, obesity and diabetes. A 2003 study with mice found that a reduction of fat mass without caloric restriction increased longevity, likely due to lower insulin levels.
Another recent study also supports the insulin theory. Thirty one patients were put on a high fat, adequate protein, low carbohydrate diet and monitored for several age-related blood factors: fasting glucose, insulin, leptin, T3 thyroid hormone, and lipids. All factors were found to improve with the low carb diet. (So it appears that Atkins was onto something.)
How can we control insulin levels? Simple! By limiting simple carbohydrates – sugars and starches. Eating sweets and starchy carbs like bread and potatoes increases insulin levels; eating high fiber vegetables like broccoli lowers them. So it’s not so much eating fewer calories, but eating different calories that’s important. And healthy protein and fat foods can be tasty too!
I know what you are thinking: “If I can’t have my doughnut/bread/potatoes etc, what’s the point of living longer?” Well, let me promise two things: once you get off carbs, you’ll feel so good you won’t want to go back; and in no time nuts and raw veggies will start to taste great. Finally (but no promises this time) some day you just might be dancing at your 100th birthday party!
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 8, 2011
055 sugar is even worse than we thought [22 March 2010]
We’ve always known that sugar, as a source of empty calories, is not good for us. Some suspected that, in large amounts, it contributed to diabetes and heart disease. New research is showing that sugar, especially fructose, is worse than we thought.
Dr. Richard Johnson MD, a kidney disease researcher at the University of Colorado, published a book in 2008 called “The Sugar Fix – the High Fructose Fallout that is making you Fat and Sick”. The book is based on years of his research on the effects of fructose on the metabolic system in animals and humans.
Johnson originally focused his research on uric acid which he found was a significant factor in obesity, high blood pressure as well as kidney disease. At low levels uric acid is actually an important antioxidant, but at high concentrations it causes problems. The most well-known is gout – that painful arthritis that attacks the big toes. We knew that meats with a high purine amino acid content raises uric acid. What Johnson discovered to his surprise is that the simple sugar fructose is a strong promoter of uric acid.
Fructose is metabolized differently in the body. Laboratory animals fed a high fructose diet developed obesity, insulin resistance (which can lead to diabetes), fatty liver, high blood pressure, high triglycerides, kidney disease and vascular disease, while animals given the same calories as either dextrose or glucose did not.
Johnson noted a rise in these conditions in Americans over the past 20 years which coincides with the increase of added sugars in the typical American diet. One quarter of Americans now consume 180 lbs a year in added sugars. Is it a coincidence that one in four Americans are diabetic or pre-diabetic?
The most common sources of fructose are High Fructose Corn Syrup (HFCS) and sucrose. Even though HFCS is 55% fructose and sucrose is 50%, they are metabolized differently; an animal study found that HFCS increased fatty liver more than sucrose. HFCS is a very cheap food additive and is increasingly common in many processed foods. One of the highest sources of HFCS is soft drinks (keep in mind the sugar free “diet” pops with artificial sweeteners are no healthier). Fruit is not a significant source of fructose in the diet, but fruit juice can be.
A human trial with a high fructose diet caused an increase in hypertension. In a recent controlled clinical trial Johnson found that a low fructose diet significantly improved weight loss and blood pressure in overweight people.
Johnson found that the best way to benefit from a low fructose diet is to first eliminate it completely for two weeks. This allows your body to “reboot” after which you can tolerate small amounts. He suggests limiting fructose to 25g a day. To accomplish this you will need to eat mostly unprocessed foods and read labels carefully. It won’t be easy – a lab study found that, at least for rats, sugar was more addictive than cocaine – but your improved weight and health will make it worthwhile.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
Dr. Richard Johnson MD, a kidney disease researcher at the University of Colorado, published a book in 2008 called “The Sugar Fix – the High Fructose Fallout that is making you Fat and Sick”. The book is based on years of his research on the effects of fructose on the metabolic system in animals and humans.
Johnson originally focused his research on uric acid which he found was a significant factor in obesity, high blood pressure as well as kidney disease. At low levels uric acid is actually an important antioxidant, but at high concentrations it causes problems. The most well-known is gout – that painful arthritis that attacks the big toes. We knew that meats with a high purine amino acid content raises uric acid. What Johnson discovered to his surprise is that the simple sugar fructose is a strong promoter of uric acid.
Fructose is metabolized differently in the body. Laboratory animals fed a high fructose diet developed obesity, insulin resistance (which can lead to diabetes), fatty liver, high blood pressure, high triglycerides, kidney disease and vascular disease, while animals given the same calories as either dextrose or glucose did not.
Johnson noted a rise in these conditions in Americans over the past 20 years which coincides with the increase of added sugars in the typical American diet. One quarter of Americans now consume 180 lbs a year in added sugars. Is it a coincidence that one in four Americans are diabetic or pre-diabetic?
The most common sources of fructose are High Fructose Corn Syrup (HFCS) and sucrose. Even though HFCS is 55% fructose and sucrose is 50%, they are metabolized differently; an animal study found that HFCS increased fatty liver more than sucrose. HFCS is a very cheap food additive and is increasingly common in many processed foods. One of the highest sources of HFCS is soft drinks (keep in mind the sugar free “diet” pops with artificial sweeteners are no healthier). Fruit is not a significant source of fructose in the diet, but fruit juice can be.
A human trial with a high fructose diet caused an increase in hypertension. In a recent controlled clinical trial Johnson found that a low fructose diet significantly improved weight loss and blood pressure in overweight people.
Johnson found that the best way to benefit from a low fructose diet is to first eliminate it completely for two weeks. This allows your body to “reboot” after which you can tolerate small amounts. He suggests limiting fructose to 25g a day. To accomplish this you will need to eat mostly unprocessed foods and read labels carefully. It won’t be easy – a lab study found that, at least for rats, sugar was more addictive than cocaine – but your improved weight and health will make it worthwhile.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
March 5, 2011
005 Hemp Hearts and Hunger [30 March 2009]
Your day should start with a good high-protein breakfast. This is especially true if you want to lose weight.
Protein is what your body craves when you feel hunger. Low-protein carbohydrate foods (think cereal and toast) won’t satisfy your hunger for long, and you will be hungry again well before noon. A high-protein breakfast will let you skip those high (empty) calorie snacks at coffee break.
A simple way to increase protein in a meal is to add a serving of hemp hearts. Five tablespoons of hemp hearts provides 20 grams of high quality complete protein. It contains more essential amino acids (protein “building blocks”) than meat, milk or eggs and is more digestible than soy protein.
Hemp hearts are the kernel of the hemp seed with the tough outer coat removed. They are also a good source of Omega 3, 6 & 9 essential fatty acids and fiber. Hemp hearts are nut and gluten free and safe for diabetics.
Ideas for adding hemp hearts to your diet:
- Sprinkle on a bowl of hot or cold cereal
- Add to a smoothie
- Stir in a bowl of yogurt or fruit
- Add to salads, casseroles or cooked vegetables
- Mix with rice or pasta
- Always add to a hot dish after cooking to preserve the valuable EFAs
My first experience with hemp hearts for breakfast was amazing. Not only was I not hungry between meals, I actually forgot to eat lunch and went through the whole day to suppertime without feeling hungry. So don’t skip breakfast if you want to lose weight. Eat hemp hearts and skip those between-meal snacks.
This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.
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