Fat

The Optimal Macro-Nutrient Ratio for Humans

There is a lot of information around what is required around macronutrients for the human body. A lot of programmes advise that you need to find what is right for you. This can be very confusing as well as hard to work out.  Since every human being’s digestive system is the same it is safe to say that our macronutrient ratio requirements are also the same. In fact, world-renowned nutritional scientist T. Colin Campbell PhD (Author of The China Study) agrees with this concept.  He states that the ideal macronutrient ratio for humans is 80% carbohydrate, 10% protein and 10% fat.

Protein:

Protein is the most publicised and least understood of the 3 macronutrients. Protein is required for rebuilding, but not to the extent that most people think.  If I use the metaphor of a house, once the house is built, do we continue to pour in all the building materials or just make repairs as needed? The same is true of the human body; once the body is built we only require enough protein to make the necessary repairs. If we have too much it will overload our body and make us sick.

The minimum protein requirements for humans are 20-30 grams per day. This is because the body is able to recycle up to 400 grams of protein via its metabolic processes. Most governments and health organisations have doubled this minimum amount to between 40-60 grams a day to build in a buffer over the minimum requirements. In fact, if you were to only eat rice or potatoes, you would get all of the 8 essential amino acids the human body requires.

Fat:

The body uses fat primarily for energy storage when no food or other immediate energy source is available. Plant foods contain adequate amounts of fat and only plants make the essential fatty acids your body needs to function. Plant foods also contain no cholesterol; the best way to lower your cholesterol levels is to not eat it.

Animal foods provide too much fat, especially the most harmful kind (saturated fat), which damages the arteries and causes heart disease and stroke. Beef derives 60% – 80% of its calories from fat; pork, 80% – 95%; chicken, 30% – 50%; and fish, 5% – 60%.

What about oils?

Even poly and monounsaturated fats – found in large amounts in vegetable oils and fish – have been shown to depress the immune system, increase bleeding and promote cancers, especially those of the colon, prostate and breast. Because all fats are easily stored by the body, too much dietary fat makes people overweight and lays the foundation for a host of other problems like heart disease, cancer, and adult-onset diabetes.

Carbohydrate:

Ah Carbs, the most feared macronutrient of them all. Well here is a bombshell; carbs do not make you fat. Unless you load them with fats such as cheese, oil, butter etc. If fact they are actually a fat loss food.  A recent study in Cell Metabolism showed that even when controlling for calories, reducing dietary fat results in 67% more body fat loss than reducing dietary carbs. The real truth is that the fat you eat is the fat you wear.

Carbohydrates are the body’s primary source of fuel, as they convert into glycogen. Every movement you make is based on the use of glycogen stored in your muscles. This is especially important for athletic performance, as the greater your stores of glycogen the longer you are able to train for. Once you run out of your glycogen stores, your body goes into ketosis. This is not a good thing as the body goes into an emergency mode of using fat for energy, commonly known in athletic circles as ‘hitting the wall’ or ‘bonking’.

Are Eggs Healthy or Safe to Eat?

Eggs have traditionally been seen as an essential part of the human diet. Many health magazines and publications tout the benefits of eating eggs. In this edition of High Carb Health Talk, I delve into the scientific research completed on the consumption of eggs and provide you with a perspective on eggs and allow you to consider whether or not they aid our health. 

Regarding cholesterol, diabetes and the way eggs are marketed, what does the science tell us?

Eggs and Cholesterol

 

Eggs are loaded with high levels of cholesterol. In fact, eating one egg will put you over the recommended daily intake for cholesterol. 

Dietary cholesterol is not required as the human body is able to produce sufficient amounts through the body's own metabolic processes. In fact, the Harvard Nurses’ Health Study found that the daily consumption of the amount of cholesterol found in a single egg appeared to reduce life expectancy in the same way as smoking 25,000 cigarettes. You can see a similar exponential increase in arterial plaque build-up for smokers and egg-eaters. This tells us that contrary to common belief, eggs are definitely not a heart-healthy food; the evidence indicates the opposite is true.

Eggs and Diabetes

In the Spring Edition of Vegan New Zealand magazine, I wrote about diabetes and how excess fat is the real cause. Since eggs have a high caloric percentage of fat (1 egg contains about 5 g of fat), do they affect diabetes risk? The answer is yes; researchers have found a stepwise increase in risk based on how many eggs people eat. Eating just a single egg a week appeared to double the risk, and one egg a day tripled it! Remember Type 2 diabetes is one of the leading causes of death and amputations, blindness and kidney failure. What happens if we eat eggs when we already have diabetes? Studies show eating one egg a day or more appears to shorten one’s lifespan and may double the risk of death for diabetics.

Egg Marketing

Eggs have long been marketed as healthy and full of necessary nutrients and protein. Dr. Michael Greger has a series of videos about eggs (nutritionfacts.org), and as a result of the Freedom of Information Act in the USA, we recently got to see what egg companies there are restricted from saying when using taxpayer dollars to market eggs. (Individual egg companies are allowed to say whatever they want if they are using their own funds.)

Forbidden phrases

Because of existing laws against false and misleading advertising, the United States Department of Agriculture (USDA) did not allow egg industry professionals to describe eggs or egg products as:

  • healthy, healthful or nutritious - because eggs have high amounts of cholesterol (186 mg in a large egg), as well as high amounts of saturated fat, and therefore can contribute to the leading killer in the United States, heart disease
  • aiding in weight loss – they can’t be portrayed as a diet food because of the fat and cholesterol content, and they have nearly twice the calories allowed for the USDA low-calorie guidelines
  • "nutritional powerhouse", “egg-ceptional nutrition”, “pack a nutritional wallop”, “have high nutritional content”, “contribute nutritionally” or containing “healthful components”– see “healthy or nutritious” above

The message is clear. Even phrases like "Eggs are an important part of a well-balanced, healthy diet" would be considered misleading due to eggs’ fat and cholesterol.

They can't even refer to eggs as safe. "All references to safety must be removed," because more than a hundred thousand Americans are poisoned with salmonella every year from eggs.

What’s left?

After those mighty efforts, advertising was finally approved for:

  • "find true satisfaction" 
  • "can reduce hunger"
  • “fresh”
  • “affordable”

As we have seen, the reported health benefits of eggs that we may see are not justified. There is no valid reason to eat them. Eggs are definitely not nutritious, healthy or safe to eat. They increase our risk of heart disease, stroke and diabetes, and for these reasons, should never find their way onto our plate.

High Carb Health are Natural Health and Holistic Nutrition Practitioners. Our aim is to give people realistic advice on how to get healthy and reverse illness via a scientifically proven, nutrition based approach to healing the body. Our goal is to provide long term, lasting solutions. We do not believe in quick fixes and our approach is far more effective in promoting health and preventing disease than prescription drugs, surgery, vitamin and herbal supplementation, and genetic manipulation. 

We provide education and coaching to help our clients transition to a healthier lifestyle, which also has the added benefit of assisting the body to reach its ideal weight. Fill in our Health Survey for a free 30 minute consultation - http://www.highcarbhealth.com/healthsurvey/

 

The Real Cause of Diabetes

At High Carb Health, we focus on promoting healthy eating via a low fat, whole foods plant based diet rather than drugs as a way of preventing and reversing lifestyle diseases such as Type 2 Diabetes, Hypertension, digestive disorders such as Crohns, Ulcerative Colitis, IBS/IBD and more. We are passionate about enabling people to take control of their health and fitness.

 

Please note that whenever I mention Diabetes in this article, I am referring to Type 2.

 

This is a topic I discussed in my talk at the Green Living Show, in Auckland at the ASB Showgrounds, the real cause of Diabetes. The most common way of looking at this disease, which is now at epidemic proportions, is to focus on the symptoms. High blood sugar has now become synonymous with Diabetes to the point that the majority of the population believes that this is the cause. This however could not be further from the truth.

 

If sugar isn’t the cause, then how does Diabetes occur? The pancreas, an organ in your abdomen, produces insulin, which is a hormone that it sends into your bloodstream, to travel to the various cells in your body. Like a key sliding into a lock, insulin attaches to a receptor on the cells surface, which in-turn opens the door and ushers the glucose in.

 

In Type 2 Diabetes, this system is not functioning correctly.  The pancreas makes insulin, and this insulin travels to each cell, but when it arrives, it has trouble opening the door. This means that glucose cannot get into the cells and builds up in the bloodstream. There is nothing wrong with the key (insulin) and nothing wrong with the lock (cell membrane), except there is something blocking or jamming the lock.

 

So what is it that could be jamming the lock? The substance is called intramyocellular lipid (intra – means “inside”, myo – is “muscle”, lipid – is “fat”), it is literally fat inside muscle cells. Therefore the real cause of Diabetes is insulin resistance caused by excess fat in our muscle cells. This excess fat acts like glue, which jams the lock, and the key (insulin) is not able to open the door and let the glucose in.

 

Because of this knowledge we now have around insulin resistance, we have been able to prove that Diabetes can be reversed. Making a dietary correction to a low fat, whole foods plant based diet is a scientifically proven method of reversing diabetes (currently the only proven method of Diabetes reversal). This is because it reduces the fat build up within the cells and reverses the trend towards gradually worsening insulin resistance.

 

The epidemic of Diabetes need not exist. We need to spread this knowledge of how a low fat, whole foods plant based diet can assist with the reversal of this crippling disease which has an enormous impact on heart health, eye health and is the leading cause of amputations and blindness.

 

High Carb Health are Natural Health and Holistic Nutrition Practitioners. Our aim is to give people realistic advice on how to get healthy and reverse illness via a scientifically proven, nutrition based approach to healing the body. Our goal is to provide long term, lasting solutions. We do not believe in quick fixes and our approach is far more effective in promoting health and preventing disease than prescription drugs, surgery, vitamin and herbal supplementation, and genetic manipulation. 

 

We provide education and coaching to help our clients transition to a healthier lifestyle, which also has the added benefit of assisting the body to reach its ideal weight. Fill in our Health Survey for a free 30 minute consultation - http://www.highcarbhealth.com/healthsurvey/