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Did you also eat less sugar/carbs? Because I think sugar is the main culprit.

by _up 8y ago

cageface 8y ago
Sugar and refined carbs can also cause inflammation but I cut those out of my diet years ago. I didn't see the real benefits until I switched to a plant based diet.
- gnulinux 8y ago
  I don't want to be that guy again (I've been heavily downvoted in every nutrition threads I contributed in HN), please understand that I'm trying to learn and improve myself. But I'm curious how did you come up with a plant-based diet that's not high in sugar. As far as I know pretty much all (except very few) plant based food are very high in sugar. Especially most fruits have exorbitant amounts of fructose. I usually eat high fiber veggies (like broccoli, brussel sprouts, soybeans etc...) but it doesn't give much variety. Remember that most animal based food (eggs, most cheese, chicken, turkey, red meat, fish etc) are 0 sugar. Also, nuts are low carb, high fat but they're very high in Omega 6 (except walnut and some seeds like flaxseed) and there is some research indicating synergy between sugar and Omega 6 for inflammation (I can find the link if you want, but I'm too tired right now). I'm all for veganism but I can never find a suitable vegan cookbook. People say veganism is easy, as far as I'm concerned this is simply not true. If you go full vegan you have absolutely no choice other than soybeans to get adequate amount of protein. Any other protein source such as beans are very high in carbs (e.g. 600 cal of black beans have only 40g of protein (which is only 1/3 of my daily need as a bodybuilder) but have 116g of carbs only 30g of which fiber, in my book a very unhealthy food). And since you cannot supplement your diet with seafood, you have very few choices of Omega 3 sources (various seeds, acai berry, walnut come to mind). To make myself clear: I think vegan diet is efficient, sustainable and ethical. But there is simply no easy way to go full vegan and get enough macro nutrients (in particular protein, and fats) without getting a lot of sugar. I have a lot of problem with inflammation and even 5g of sugar is too much for me, so it seems like the only plant based food I can eat are soybeans and broccoli. Maybe I'm missing something. Care to help?
  - gassiss 8y ago
    A nutritionist/dietitian would be your best bet. But my 2c about the sugar in fruits, they're not as bad as refined sugar because of the fiber. You have to look at food as a whole, not as macronutrients combined together.
    - sridca 8y ago
      Nutritionists are mostly useless ; you are better off doing self-experimentation.
  - cageface 8y ago
    There is a huge difference between complex carbohydrates bound up in natural fiber and refined starches and sugars. The former are the foundation of the healthiest diets around the planet. The latter are unhealthy. The current anti carb hysteria fails to make a distinction between the two. I think you'll find you can eat plenty of carbs if you stick to whole grain, unprocessed carbs and also avoid oil. I've been on this diet for two years now and I've lost weight and feel amazing. You can get enough Omega 3 from non animal sources but if you're worried about it you can supplement with algae-derived Omega 3. Fish get it from algae anyway so you're just cutting out the middle man. I recommend Michael Greger's book "How Not to Die" for a lot more detail on a healthy plant based diet. I think you'll find it a lot easier to eat this way than you might think.
    - jesssse 8y ago
      Refined sugar is not inherently unhealthy.
      - vntx 8y ago
        Could you be more specific? Why do you think it’s not inherently unhealthy. I’ll argue the contrary here. Humans are primates; we evolved to eat an unrefined plant-based diet. Consuming refined sugar is inherently unhealthy because it’s consumption causes insulin spikes and eventually insulin desensitization which leads to diabetes which is a strong predictor of inflammation. The same logic applies to any refined foods with concentrated amounts of fat or salt. No whole plant-based food has the concentrated amount of macronutrients that are in processed food. You could argue that honey might be one, but honey’s been refined from pollen by bees.

Did you also eat less sugar/carbs? Because I think sugar is the main culprit.

by _up 8y ago

Did you also eat less sugar/carbs? Because I think sugar is the main culprit.

Sugar and refined carbs can also cause inflammation but I cut those out of my diet years ago. I didn't see the real benefits until I switched to a plant based diet.

gnulinux 8y ago
I don't want to be that guy again (I've been heavily downvoted in every nutrition threads I contributed in HN), please understand that I'm trying to learn and improve myself. But I'm curious how did you come up with a plant-based diet that's not high in sugar. As far as I know pretty much all (except very few) plant based food are very high in sugar. Especially most fruits have exorbitant amounts of fructose. I usually eat high fiber veggies (like broccoli, brussel sprouts, soybeans etc...) but it doesn't give much variety. Remember that most animal based food (eggs, most cheese, chicken, turkey, red meat, fish etc) are 0 sugar. Also, nuts are low carb, high fat but they're very high in Omega 6 (except walnut and some seeds like flaxseed) and there is some research indicating synergy between sugar and Omega 6 for inflammation (I can find the link if you want, but I'm too tired right now). I'm all for veganism but I can never find a suitable vegan cookbook. People say veganism is easy, as far as I'm concerned this is simply not true. If you go full vegan you have absolutely no choice other than soybeans to get adequate amount of protein. Any other protein source such as beans are very high in carbs (e.g. 600 cal of black beans have only 40g of protein (which is only 1/3 of my daily need as a bodybuilder) but have 116g of carbs only 30g of which fiber, in my book a very unhealthy food). And since you cannot supplement your diet with seafood, you have very few choices of Omega 3 sources (various seeds, acai berry, walnut come to mind). To make myself clear: I think vegan diet is efficient, sustainable and ethical. But there is simply no easy way to go full vegan and get enough macro nutrients (in particular protein, and fats) without getting a lot of sugar. I have a lot of problem with inflammation and even 5g of sugar is too much for me, so it seems like the only plant based food I can eat are soybeans and broccoli. Maybe I'm missing something. Care to help?
- gassiss 8y ago
  A nutritionist/dietitian would be your best bet. But my 2c about the sugar in fruits, they're not as bad as refined sugar because of the fiber. You have to look at food as a whole, not as macronutrients combined together.
  - sridca 8y ago
    Nutritionists are mostly useless ; you are better off doing self-experimentation.
- cageface 8y ago
  There is a huge difference between complex carbohydrates bound up in natural fiber and refined starches and sugars. The former are the foundation of the healthiest diets around the planet. The latter are unhealthy. The current anti carb hysteria fails to make a distinction between the two. I think you'll find you can eat plenty of carbs if you stick to whole grain, unprocessed carbs and also avoid oil. I've been on this diet for two years now and I've lost weight and feel amazing. You can get enough Omega 3 from non animal sources but if you're worried about it you can supplement with algae-derived Omega 3. Fish get it from algae anyway so you're just cutting out the middle man. I recommend Michael Greger's book "How Not to Die" for a lot more detail on a healthy plant based diet. I think you'll find it a lot easier to eat this way than you might think.
  - jesssse 8y ago
    Refined sugar is not inherently unhealthy.
    - vntx 8y ago
      Could you be more specific? Why do you think it’s not inherently unhealthy. I’ll argue the contrary here. Humans are primates; we evolved to eat an unrefined plant-based diet. Consuming refined sugar is inherently unhealthy because it’s consumption causes insulin spikes and eventually insulin desensitization which leads to diabetes which is a strong predictor of inflammation. The same logic applies to any refined foods with concentrated amounts of fat or salt. No whole plant-based food has the concentrated amount of macronutrients that are in processed food. You could argue that honey might be one, but honey’s been refined from pollen by bees.