4 ms·

I think their understanding of nutrition is up-to-date, but focuses on kidney health, not just weight, or the realities of the current American diet. Whole gra

by lkbm 10y ago

I think their understanding of nutrition is up-to-date, but focuses on kidney health, not just weight, or the realities of the current American diet. Whole grains are great and very healthy, and a high-carb diet rich in whole grains and with an appropriate level of calories will be great. On the other hand, while a ketogenic diet is great for weight control and cardiovascular health, they're probably much worse for your kidneys. In the US, kidney issues are a problem, but cardiovascular health are a much bigger problem. Perhaps more importantly, people who don't do keto/high-protein usually aren't on a perfect veggie-rich, whole grain diet instead. They're on a diet of refined carbs and excessive calories. If you're really committed to a super-healthy diet, you should probably eat lots of carbs, but the right carbs--complex and mixed with fiber. If you're an average American who doesn't feel like a diet of veggies and whole grains, high-protein is probably a good route to take. I tend to go high protein (even as a vegetarian) because I enjoy the taste and it fills me up better than many others things I like. It fits my health vs. food enjoyment balance in a way I have the will-power to maintain. In short, complex carbs are great, but don't make perfect the enemy of the good, and don't set yourself up for failure.

naasking 10y ago
> If you're really committed to a super-healthy diet, you should probably eat lots of carbs, but the right carbs--complex and mixed with fiber Then you should stop referring to them as carbs and just refer specifically to fiber. Way less confusion.
- mjmasn 10y ago
  If you're looking to avoid confusion you should refer to them as starches, they are the complex carbs (such as rice, beans, potatoes etc.) that give us energy and should form the largest proportion of any healthy diet. - These starches should preferably be unrefined (yes, quit that white bread, discover the great taste of brown rice) and eaten alongside some green and yellow vegetables to get extra vitamins, minerals and fibre. - If you're trying to lose weight faster, avoid consuming oil and fatty foods (e.g. nuts, avocado), use sparingly otherwise. - Avoid dairy products at all costs. - Add meat in small amounts if you really can't live without it. You'll be getting more than your daily calorie/vitamin/mineral/fibre needs, and by not eating a tonne of refined carbs, fats, dairy, and meat you'll be less of a burden on the planet/country/healthcare systems too! I mostly follow the above advice, but I'm pragmatic when eating out, not everywhere caters to a vegan/plant based diet, or even vegetarian. So while you'll occasionally catch me eating a delicious chicken burger or even possibly a steak, 99%* of the time I eat a plant based diet with zero added oil. As for the myth of sugar turning to fat: it's a process known as de novo lipogenesis, and yes it happens efficiently in cows, but in humans not so much unless you're eating carbs in greatly excess of your body's energy needs[0]. In 99%* of normal circumstances, the human body will increase its metabolism to cope with the extra calories from carbs. The problem really _is_ consuming too much fat. * estimated ;) [0] https://www.ncbi.nlm.nih.gov/pubmed/10365981 https://www.ncbi.nlm.nih.gov/pubmed/10365981 "Only when CHO energy intake exceeds TEE [total energy expenditure] does DNL [de novo lipogenesis] in liver or adipose tissue contribute significantly to the whole-body energy economy. It is concluded that DNL is not the pathway of first resort for added dietary CHO, in humans."
  - naasking 10y ago
    > - Avoid dairy products at all costs. Why?
  - PKop 10y ago
    I won't resort to personal attacks, but I consider this absolutely terrible nutritional advice. The issue here is "excess carbs" are very easy to exceed consuming grains and sugar. Carbs (especially sugar) are what most easily gets converted to adipose fat tissue on the body... unintuitively consuming dietary fat is NOT conducive to increasing body fat. Counter intuitive but true. Consuming a high carb diet, especially if a significant portion comes from high glycemic index sources, will guarantee body fat increase. Oils, fats, nuts should be primary components of ones diet. Excess body fat and high carb diet eventually leads to diabetes and metabolic-syndrome, the overall systemic decrease in health and increase in risk factors for other diseases because of being overweight (specifically, over fat). I could post study after study but for anyone else reading this, you'll have to do your own research and learn from your own experience. Try both diets. If you've never tried low carb (and high fat.. it's important to replace carbs with fat) then you should do so and observe your energy changes and decrease in body fat. It will happen. Here's a good collection of references: https://www.reddit.com/r/Keto https://www.reddit.com/r/Keto Look at the before and afters, read the experiences. My nutritional and fitness experience? 5 years Army Special Operations, where diet and nutrition were studied and an important component to unit readiness....and a lifetime of sports and athletics including college football. And then studying the issue quite a lot. Read the science behind the Atkins / Keto diet. It's not complicated how our bodies store fat.
    - teslabox 10y ago
      > Oils, fats, nuts should be primary components of ones diet. One is not like the others. Refined vegetable oil is not appropriate for human consumption. Butter and coconut oil are not refined with hexane, or steam deodorized, and are stable at room temperature (and human temperature). Refined vegetable oil can still be used as biodiesel, though. Small amounts of nuts are okay, but their oils are not exactly stable either. I'm trying to convince my keto-devoted friend to eat more fruits, to get her metabolism up. She has lost a lot of weight by watching her carb intake. But she's not "well".

by lkbm 10y ago

naasking 10y ago

> If you're really committed to a super-healthy diet, you should probably eat lots of carbs, but the right carbs--complex and mixed with fiber Then you should stop referring to them as carbs and just refer specifically to fiber. Way less confusion.

mjmasn 10y ago
If you're looking to avoid confusion you should refer to them as starches, they are the complex carbs (such as rice, beans, potatoes etc.) that give us energy and should form the largest proportion of any healthy diet. - These starches should preferably be unrefined (yes, quit that white bread, discover the great taste of brown rice) and eaten alongside some green and yellow vegetables to get extra vitamins, minerals and fibre. - If you're trying to lose weight faster, avoid consuming oil and fatty foods (e.g. nuts, avocado), use sparingly otherwise. - Avoid dairy products at all costs. - Add meat in small amounts if you really can't live without it. You'll be getting more than your daily calorie/vitamin/mineral/fibre needs, and by not eating a tonne of refined carbs, fats, dairy, and meat you'll be less of a burden on the planet/country/healthcare systems too! I mostly follow the above advice, but I'm pragmatic when eating out, not everywhere caters to a vegan/plant based diet, or even vegetarian. So while you'll occasionally catch me eating a delicious chicken burger or even possibly a steak, 99%* of the time I eat a plant based diet with zero added oil. As for the myth of sugar turning to fat: it's a process known as de novo lipogenesis, and yes it happens efficiently in cows, but in humans not so much unless you're eating carbs in greatly excess of your body's energy needs[0]. In 99%* of normal circumstances, the human body will increase its metabolism to cope with the extra calories from carbs. The problem really _is_ consuming too much fat. * estimated ;) [0] https://www.ncbi.nlm.nih.gov/pubmed/10365981 https://www.ncbi.nlm.nih.gov/pubmed/10365981 "Only when CHO energy intake exceeds TEE [total energy expenditure] does DNL [de novo lipogenesis] in liver or adipose tissue contribute significantly to the whole-body energy economy. It is concluded that DNL is not the pathway of first resort for added dietary CHO, in humans."
- naasking 10y ago
  > - Avoid dairy products at all costs. Why?
- PKop 10y ago
  I won't resort to personal attacks, but I consider this absolutely terrible nutritional advice. The issue here is "excess carbs" are very easy to exceed consuming grains and sugar. Carbs (especially sugar) are what most easily gets converted to adipose fat tissue on the body... unintuitively consuming dietary fat is NOT conducive to increasing body fat. Counter intuitive but true. Consuming a high carb diet, especially if a significant portion comes from high glycemic index sources, will guarantee body fat increase. Oils, fats, nuts should be primary components of ones diet. Excess body fat and high carb diet eventually leads to diabetes and metabolic-syndrome, the overall systemic decrease in health and increase in risk factors for other diseases because of being overweight (specifically, over fat). I could post study after study but for anyone else reading this, you'll have to do your own research and learn from your own experience. Try both diets. If you've never tried low carb (and high fat.. it's important to replace carbs with fat) then you should do so and observe your energy changes and decrease in body fat. It will happen. Here's a good collection of references: https://www.reddit.com/r/Keto https://www.reddit.com/r/Keto Look at the before and afters, read the experiences. My nutritional and fitness experience? 5 years Army Special Operations, where diet and nutrition were studied and an important component to unit readiness....and a lifetime of sports and athletics including college football. And then studying the issue quite a lot. Read the science behind the Atkins / Keto diet. It's not complicated how our bodies store fat.
  - teslabox 10y ago
    > Oils, fats, nuts should be primary components of ones diet. One is not like the others. Refined vegetable oil is not appropriate for human consumption. Butter and coconut oil are not refined with hexane, or steam deodorized, and are stable at room temperature (and human temperature). Refined vegetable oil can still be used as biodiesel, though. Small amounts of nuts are okay, but their oils are not exactly stable either. I'm trying to convince my keto-devoted friend to eat more fruits, to get her metabolism up. She has lost a lot of weight by watching her carb intake. But she's not "well".