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How Many Carbohydrates Do You Need : Bodyrecomposition. A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating. While the nutritional mainstream is still more or less advocating a large amount of daily carbohydrate (with fat being blamed for the health problems of the modern world), groups often considered at the . They advocate lowering carbohydrates and replacing them with dietary protein, fat or both. This is a topic that I discussed in some detail in Carbohydrates and Fat Controversies Part 1 and Carbohydrate and Fat Controversies Part 2 and I’d recommend readers take a look at those for a slightly different look at the issue than what is discussed here. Arguments over recommended carbohydrate intake have a long history and it doesn’t appear to be close to ending any time soon.
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Typical mainstream recommendations have carbohydrates contributing 5. Zone diet to close to zero for ketogenic diets). This article looks at the topic in detail. And while I originally wrote it quite a while back (some of you have probably seen it before), it was nice going over it with fine toothed comb for an update.
Today we are the market leader and one of the largest independent transporters and. How Many Carbohydrates Do You Need? A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating. Despite the fact that I am Mr. Money Mustache, I now realize I have led quite a wimpy and pampered life when it comes to the area of food. As a young child, I was. Ten reasons to HYGGE: 'Hoo-ga' is the Scandinavian lifestyle trend for 'being cosy and content'. And yes, it will make you happier, fitter and slimmer! To link to this poem, put the URL below into your page: <a href="http:// of Myself by Walt Whitman</a> Plain for December 2005 (Be sure to refresh your browser often to get all the latest news articles.) NEW Dec. 14, 2005 - PRESS RELEASE: HIGH RANKING MILITARY.
While the majority of it stands up well over time, I was able to make some slight changes to the values, along with removing some original stuff that wasn’t really relevant. Enjoy. Introduction. It’s safe to say that most carbohydrate recommendations that you will see are put in terms of percentages, you should be eating 4. As I discussed in Diet Percentages: Part 2, I don’t like this method. Rather, putting nutrient recommendations in terms of grams per kilogram or per pound is generally more valid (with one exception I discuss below). The percentages are simply meaningless without knowing how many carbohydrates are being provided in terms of gram amounts.
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In that context, a typical ketogenic/low- carbohydrate diet might contain 0. An average moderate carb diet (such as The Zone or Duchaine’s Isocaloric Diet) might contain 1 g/lb (~2 g/kg) of carbohydrate or slightly more. Some recommend lots of carbs, some recommend medium amounts, some recommend almost none.
Who’s right? Because rather than giving some single carbohydrate recommendation (that can’t possibly take into account all possible situations), I look at the individual and their needs to decide how many carbohydrates should be consumed daily. Which is what I’m going to look at in detail in this article. The punchline, of course is that I’ll end up concluding that how many carbohydrates someone needs (or should consume) daily depends on the same factors that affect other nutrient recommendations: goals, preferences, types and amounts of activity, and our old friend, genetic variation. By the end of the discussion, I’ll have set both minimum and maximum intake values depending on different conditions that might crop up.
Let’s start with minimum amounts. Are Carbohydrates Essential? Despite oft- heard claims to the contrary, there is no actual physiological requirement for dietary carbohydrate. Even the RDA handbook acknowledges this, right before recommending that a prudent diet should contain a lot of carbohydrates. To understand why carbs aren’t essential, I need to discuss the concept of an essential nutrient briefly. And, in brief, an essential nutrient is defined as: Any nutrient that is required for survival. Can’t be made by the body.
Quoting from my own Rapid Fat Loss Handbook: The second criterion is the reason that dietary carbohydrate is not an essential nutrient: the body is able to make as much glucose as the brain and the few other tissues need on a day- to- day basis from other sources. I should mention that the body is not able to provide sufficient carbohydrate to fuel high intensity exercise such as sprinting or weight training and carbs might be considered essential for individuals who want to do that type of exercise. I’ll come back to exercise later in this article. But from the standpoint of survival, the minimum amount of carbohydrates that are required in a diet is zero grams per day.
The body can make what little it needs from other sources. What, you ask, are those other sources? Read on. Where Does the Glucose that the Body Makes Come from? When carbohydrates are restricted completely, the body still has a small requirement for glucose (although this decreases over time) and the body has to find something to make glucose out of.
That something is lactate and pyruvate (produced from glucose metabolism), glycerol (from fat metabolism) and some amino acids. It’s the amino acid use that can be problematic since they have to come from somewhere.
Now, if no food is being consumed (e. In doing so, the muscle released alanine and glutamine (produced in the muscle from the breakdown of leucine and the branch chained amino acids, so you know) which can be converted to glucose in the liver.
This process goes by the unwieldy name of gluconeogenesis which just means the production of new glucose. Protein losses during total starvation are extremely high to start, gradually decreasing as the brain switches over to using ketones for fuel (this reduces the body’s glucose requirements which means less protein has to be broken down to make glucose). Even so, during complete starvation there is always some loss of body protein. Over long periods of time, this goes from harmful (because function is compromised from muscle loss) to downright fatal. Especially as folks get extremely lean and body protein breakdown increases. In this context, an under- appreciated fact of liver and protein metabolism (but discussed in detail in The Protein Book) is that over half of all ingested amino acids are broken down in the liver in the first place. A good portion of those can be used to make glucose and this is especially true when carbohydrates are restricted.
Switching from starvation to dieting, this is fundamentally a big part of why protein requirements go up when folks are dieting, more of the ingested protein is being used in the liver to make glucose, meaning that more total protein has to be ingested to make sure there is sufficient amounts to support things like protein synthesis in skeletal muscle. I don’t want to discuss this in detail here (since this article is about carbohydrates) but the topic is covered to some degree in nearly all of my books. My original Ketogenic Diet had a thorough examination of protein sparing on a diet and, of course The Protein Book discusses how protein requirements change during dieting in detail.
I’d also note that, as long as protein intake is sufficiently high (e. And raising carbohydrate intake to 5. I suggested setting daily carbs on the low- carb days of The Ultimate Diet 2. This occurs via at least two mechanisms: The increased carb intake maintains blood glucose and insulin at a higher level (inhibiting cortisol release). The carbohydrate provides glucose for the brain, limiting the need to break down body protein. Basically, in the context of dieting, dieters can either jack up dietary protein to cover the increased carbohydrate requirements of dieting or simply eat slightly more carbohydrates to provide them directly.
Both have the same end- result. But What About Ketosis? Since I’m going to use the term in just a second, I need to define what it means. When fatty acid burning is ramped up to high levels (as when carbohydrates are restricted), the body starts producing ketone bodies in the liver. As noted above, many tissues in the body can use ketones for fuel, basically they are an alternative energy source to glucose when it’s not available. When ketones build up in the bloodstream beyond a certain point, a condition called ketosis is said to develop.
In contrast to the diabetic ketoacidosis (which occurs in poorly treated Type I diabetics), dietary ketosis is not dangerous and is an adaptation by the body to total starvation. Many diets such as The Atkins Diet and other very low- carbohydrate diets are based around establishing ketosis for various reasons which are beyond the scope of this article. I only bring this up as most ketogenic diets set a carbohydrate intake level of roughly 3. I’ve never found support for that specific value. I bring this up in the context of this article as many people start such diets with the specific goal of developing ketosis (again, for a variety of reasons). Since many books give the 3.
However, strictly speaking, any diet with less than 1. I’d note that many ketogenic dieters use Ketostix to track ketosis, small sticks that measure urinary ketone levels. These are misleading for a number of reasons, not the least of which is that while ketosis (as defined by blood concentrations of ketones) may develop, urinary ketones don’t always show up, especially as carbs are raised to nearer the 1. In any case, an intake of 1. I’d note again that, within the context of The Rapid Fat Loss Handbook approach, carbs are limited to essentially trace amounts; however protein (which makes up the majority of the diet) is set high enough to limit muscle loss.
However, not everyone functions well in ketosis. They get brain fuzzed, lethargic and just generally feel awful. Even with weeks of being on a ketogenic diet, they never seem to adapt completely. That’s not a good recipe for long- term adherence to a diet or healthy functioning or training. Tangentially, I’d note that this seems to be related to inherent levels of insulin sensitivity.
Individuals with good insulin sensitivity, who typically run well on carbohydrates, tend to not do well on low- carbohydrate diets. In contrast, individuals with insulin resistance often do far better reducing carbohydrates and that often means going to ketogenic levels.
Finally, some people seem to have the metabolic flexibility to do well with either diet. I address this issue in more detail in article Insulin Sensitivity and Fat Loss.
So what if people want to avoid ketosis? In general, assuming zero or very low levels of activity, an intake of 1.
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From Table to Able: Combating Disabling Diseases with Food. For those of you unfamiliar with my work, every year I read through every issue of every English- language nutrition journal in the world- so you, don’t have to. Every year my talks are brand- new because every year the science is brand- new.
I then compile all the most interesting, the most groundbreaking, the most practical findings to create new videos and articles every day, for my nonprofit site, Nutrition. Facts. org. Everything on the website is free. There’s no ads, no corporate sponsorship, It’s strictly noncommercial; I’m not selling anything. I just put it up as a public service. It exists because thousands of people donate to support the 5.
And thanks to your support, in less than 3 years Nutrition. Facts. org has ramped up to a total of. People are hungry, for evidence- based nutrition. In my 2. 01. 2 year- in- review, I explored the role a healthy diet may play in preventing, arresting, and reversing our deadliest diseases.
In 2. 01. 3 I covered our most common conditions. This year I thought I’d address some of our leading causes of, disability. We want to live a long life, not a long miserable one. Heart disease, is not only our leading cause of death, but also our leading cause of death, and disability.
Dr. Dean Ornish, showed that on his plant- based diet and lifestyle program, cardiac patients, had a 9. In contrast, control group patients who were instead told to listen to the advice of their doctors, had a 1. This marked reduction in chest pain was sustained 5 years later, a long- term reduction in angina comparable to that of bypass surgery, but without the knife, or the saw, used to cut our chest in half. Forks over knives; soup over saws. But this was back in the 9. Ornish was only studying a few dozen patients at a time.
How about a thousand patients on a whole foods plant- based diet. Within 3 months, nearly three quarters of angina patients became angina free. Now Ornish didn’t just put people on a plant- based diet. He also advised moderate exercise like walking.
So how do we know what role the diet played? Well if you go back to Ornish’s first publication, he put cardiac patients on a quasi- vegan diet, with no added exercise- just diet and stress management- and got a 9. Esselstyn was able to improve angina using a plant- based diet as the only lifestyle intervention, so we know the diet is the active ingredient. But they weren’t the first. There are published case series going back to the 1. We’ve known about this for decades. Angina and the Vegan Diet.
Chest pain so severe he had to stop every 9 or 1. Started on a vegan diet- and not even a low fat vegan diet- and months later, climbed mountains, no pain. This may be, because vegetarian arteries, dilate four times better, than the arteries of omnivores. Put people on a plant- based diet for a year and their clogged arteries can literally get cleaned out. Put people on a low carb diet, though, and their condition worsens.
Here are some representative heart scans. The yellow and particularly red represent blood flow through the coronary arteries to the heart muscle. This patient went on a plant- based diet and their arteries opened right up increasing the blood flow. This person, however, started out with good flow, but after a year on a low carb diet, their blood flow significantly clogged down. This is not just measuring risk factors, but actual blood flow to people’s hearts on plant- based versus low carb diets. No wonder a recent meta- analysis found that low- carb diets were associated with a significantly higher risk of death- all- cause mortality in the long run, meaning those on low carb diets live, on average, significantly shorter lives. There is a new category of anti- angina drugs, but before committing billions of dollars of public and private monies to dishing them out, maybe we should take a more serious look at dietary strategies.
To date, these strategies have been marginalized by the . And, in any case, angina patients deserve to be offered the plant- based diet alternative before being shunted to expensive surgery or to drug therapies that can have a range of side effects and never really get to the root of the problem. In response to this paper, a drug company executive wrote a letter to the medical journal: Although diet and lifestyle modifications should be a part of disease management, he said, many patients may not be able to comply with the substantial dietary changes required to achieve a vegan diet (so of course everyone should go on their fancy new drug), called ranolazine. Costs over $2. 00. Collectively, the studies show that at the highest dose, ranolazine, sold as Ranexa, may prolong exercise duration as long as 3.
It does not look like those choosing the drug route, will be climbing mountains anytime soon. Plant- based diets aren’t just safer and cheaper; they worked, better. I’ve talked about COPD as a leading killer, what about, low back pain, like sciatica. Low back pain, became one of the biggest problems for public health systems, in the western world, during the second half, of the 2.
Chronic low back pain now affects about 1 in 5, disabling over 3. Americans- it’s an epidemic. Are people just lifting more heavy stuff?
Mechanical factors, such as lifting and carrying, probably do not have a major role in this disease. Well then what causes it? I’ve touched on it before, Atherosclerosis can obstruct the arteries that feed the spine and it’s this diminished blood flow that can cause back problems. This can be seen on angiography, showing normal spinal arteries on the left and clogged on the right, or on autopsy, where you can see how the openings to the spinal arteries can get squeezed shut by these cholesterol filled plaques on the right. Autopsy, because back pain may predict fatal heart disease, just like clogs in the penile arteries- erectile dysfunction, can precede heart attacks, because it’s the same disease- inflamed clogged crippled arteries throughout our body. Now we have MRI imaging, that can show the occlusion of spinal arteries in people with back pain, and the degeneration of the disks- all linked to high cholesterol.
Those with narrowed arteries appear about 8 and a half times more likely to suffer from chronic low back pain. This makes sense. The disks in our lower back are the largest avascular tissue in the body, meaning our disks don’t have any blood vessels.
Thus, their nutrition just kinds of diffuses in from the margins, making them especially vulnerable to deprivation. Using MRIs you can measure the effects of impaired blood flow on that diffusion, and see how this can turn into that. By age 4. 9, 9. 7%, of the disks of those eating the standard American diet show at least grade 2 degradation. Starting, in our teens, our disks are already starting to degenerate. Just like kids now getting adult- onset diabetes, teenagers starting their lives out with a chronic disease. That’s why it’s never too early to start eating healthier to clean out the arteries in our heart, our spine, and throughout our bodies. To get you back into circulation, you need to get circulation, to your back.
Skipping down a few in the interest of time, having a stroke can be severely disabling. Thankfully, high dietary fiber intake, which is to say whole plant foods, may help prevent strokes as well. The belief that dietary fiber intake is protectively associated to some chronic disease was postulated 4. Today it is therefore generally believed that eating lots of fiber, meaning eating a lot of unprocessed plant foods, helps prevent obesity, diabetes and cardiovascular diseases such as stroke. Strokes are the second most common cause of death worldwide.
Based on all the best studies to date, different strokes for different folks, depending, evidently, on how much fiber they eat. Notably, increasing fiber just 7 grams a day was associated with a 7% reduction in stroke risk. And 7 grams is easy, like a small serving of whole grain pasta with tomato sauce, and an apple.
But if you really don’t want a stroke, we should try to get 2. One would have to eat an extraordinarily healthy diet to get a total of 7. Yet these cut- off values could be considered as the minimum recommended daily intake of fiber, to prevent stroke. They admit these minimums are higher than those commonly and arbitrarily proposed as . Kellogg, who was actually one of our most famous physicians, credited for being one of the first to sound the alarm about smoking, may have been the first American physician, to have recognized the field of nutrition as a science, would today be rolling in his grave, if he knew what his company had become. Diabetes- our 7th leading cause of, loss- of- life, is also our 8th leading cause, of loss- of- health.
Up to 5. 0% of diabetics eventually develop neuropathy, damage to their nerves. It can be very painful, and the pain is frequently resistant to conventional treatments. In fact there is supposedly no effective treatment for diabetic neuropathy. Us doctors are just left with steroids, opiates, and antidepressants, to try to mediate, the suffering. But. Twenty- one diabetics suffering with moderate or worse painful neuropathy for up to 1. Years and years of suffering and then, complete relief of the pain in 1. And the side- effects were all good.
They lost 1. 0 pounds, blood sugars got better- insulin needs dropped in half, and in five of the patients not, only was their painful neuropathy cured, so was, apparently, their diabetes. Normal blood sugars off of all medications. Diabetics for up to 2.
And their triglycerides and cholesterol improved too. High blood pressures got better. In fact gone in about half the hypertensives- an 8. But we’ve known that plant- based diets can reverse diabetes and hypertension, but this was new. Years of painful suffering, and then complete relief of the pain in 8.
Now this was a live- in program, where patients meals were provided. What happened after they were sent home and went back to the real world?