«What is remarkable about our findings is that they show that a simple dietary modification of reducing the carbohydrate content of the meals can, within a day, protect against development of insulin resistance and block the path toward development of prediabetes while sustained
intake of high carbohydrate diets as shown in the two mentioned studies lead to increased fasting insulin secretion and resistance.
Not exact matches
Many people could raise their general level
of wellness at the same time they enhance their appearance and self - image, by doing two things — drastically reducing or eliminating the
intake of junk food, refined sugar, and other
carbohydrates, saturated fats, alcohol, and nicotine; and adding more healthful foods to their
diets including vegetable proteins, whole - grain cereals and bread, raw vegetables and fruits, and
high fiber foods.
Consistent with this analysis, a low -
carbohydrate diet score (a
higher score being indicative
of higher protein and fat
intake and lower
intake of carbohydrates) was not associated with an increased CHD risk in women (3).
Therefore, the best results in terms
of diabetes that we have seen from user testimonials over the years has been from those who replaced toxic vegetable oils with healthier fats such as coconut oil, and reduced their refined
carbohydrate intake with
higher amounts
of healthy fats in their
diet.
Women with the
highest intake of the Western
diet consumed more saturated fat and trans fatty acids, but less
carbohydrates and proteins.
Moreover, recent studies on rodents indicate that the internal clock also affects how the metabolism responds to the
intake of carbohydrates or fats, and that certain time frames are more suitable than others for the consumption
of a
high -
carbohydrate or a
high - fat
diet, seen from a health perspective.
The
high - carb group's
diet fell in line with the 45 - to - 60 percent daily
carbohydrate intake the departments
of Agriculture and Health and Human Services recommend, Borer said.
It's a pretty simple philosophy: alternate low and
high quantities
of carbohydrates on different days, while eating adequate protein
intake and moderate amounts
of fat in the
diet.
However, very
high intakes of sucrose or fructose (2 - 3 times usual
intake), or
high carbohydrate diets (70 - 80 %
carbohydrate) can result in elevated plasma triglycerides which can increase heart disease risk.
ALL
of the obese patients lost weight at a constant rate, regardless
of the nutrient composition
of the
diet; whether fat or
carbohydrate intake was
high or low — what mattered was the total calorie deficit.
However, it requires a very strenuous effort because it is easier for a heroin addict or for a cigarette smoker to quit heroin or to quit smoking, than it is to shift from the
high carb
diet that we are used to, and [adopt] a ketogenic
diet where
carbohydrates are down to zero, and healthy fat and healthy protein constitute 90 %
of the daily caloric
intake.
In time, scientists on the 2000 DGAC realized that the emphasis on reducing fat in the
diet could lead to «adverse metabolic consequences» resulting from a
high intake of sugars and starches.39 They went on to note that «an increasing prevalence in obesity in the United States has corresponded roughly with an absolute increase in
carbohydrate consumption.»
More specifically, controversy continues to surround the theories that 1) dietary fat, saturated fat, and cholesterol cause heart disease, obesity, diabetes and cancer and should be replaced in the
diet with polyunsaturated vegetable oils; 2) a
diet high in
carbohydrates will reduce the risk
of chronic disease; and 3) excessive sodium
intake is the primary variable in the etiology
of hypertension, a risk factor for heart disease.
ALL
of the obese patients lost weight at a constant rate, regardless
of the nutrient composition
of the
diet; whether fat or
carbohydrate intake was
high or low --
If you've been eating a
higher carb
diet, your body is used to putting out a certain amount
of insulin to take care
of the sugar which gets created from all that
carbohydrate intake.
Since you burn more calories in digesting protein and you're limiting your
intake of carbohydrates, you can lose weight on a
high - protein
diet.
This paradox could be explained if it is the
high - protein content rather than the lower
carbohydrate content
of low -
carbohydrate diets that offsets the deleterious effect
of high fat
intakes and results in weight loss.
Many people find that they experience all three advantages described above even when cycling in and out
of ketosis, such as eating a 10-75-15
diet on weekdays and then implementing a
higher carbohydrate intake of 20 - 30 % on the weekends.
This salutary effect
of protein may help to explain the paradoxical weight loss observed in subjects placed on low -
carbohydrate diets, because an increase in protein
intake accompanies the
high fat content
of such
diets (5 — 7).
CB1 antagonists have been shown to decrease nicotine self - administration in rodent models
of nicotine dependence.24 While CB1 agonists increase feeding in rats and humans, CB1 antagonists have been shown to have the opposite effect, significantly suppressing rats» food
intake regardless
of type
of diet (standard lab chow,
high fat or
high carbohydrate).
One
of the major reasons that some people accumulate more visceral fat than others can be from a
high carbohydrate diet that leads to insulin resistance over time (years
of bombarding your system with too much sugars and starches for your pancreas to properly handle the constant excess blood sugar)... and studies show that
high fructose
intake particularly from
high - fructose corn syrup can be a major contributor to excess visceral fat.
In fact,
higher carbohydrate diets are associated with lower body weight, and lower
intake of carbohydrate has also been linked with a greater risk
of being overweight / obese.
A classical ketogenic
diet — with a staggering 70 - 90 percent
of total calories coming from fat — might not be necessary.51 Classical ketogenic
diets restrict protein as well as
carbohydrate, since 48 - 58 percent
of the amino acids in dietary proteins can be glucogenic, thereby undermining the purpose
of a
diet intended to generate a
high amount
of ketones and limit glucose as much as possible.46 As therapy for AD, however, simply lowering
carbohydrate intake to a point where some ketones are generated and hyperinsulinemia is corrected could have positive effects just by easing the metabolic burden on the brain.
A growing body
of research documents that individuals ingesting a
diet high in refined
carbohydrates and processed foods are not receiving adequate
intake levels
of 4.7 g per day
of potassium, potassium supplementation may be an option for these individuals.
Protein
intake may have been less than 10 percent in these
diets, and
carbohydrate intake in the range
of 60 percent, yet these groups had excellent dental health and a
high level
of overall good health.
Admittedly, many people would benefit from an increased
intake of fiber, at least if they're in the majority who are consuming a
diet high in refined
carbohydrates and trans and saturated fats, also known as the Standard American
diet (SAD).
Probably in consequence
of the
high proportion
of fat in the
diet of Olympic weightlifters,
carbohydrate intake is generally much lower than standard recommendations for strength and power athletes (Slater & Phillips, 2011), where 55 — 60 %
of caloric
intake is generally proposed (Rogozkin, 2000).
There has been a study that looked at low
carbohydrate diets that included a
high amount
of protein
intake and regular
carbohydrate diets that contained a
high amount
of protein
intake and the regular
carbohydrate with the
higher protein
intake actually improved the body composition more than the low
carbohydrate diet — the ketogenic
diet with the
high protein
intake.
For example, a study comparing Jews when they lived in Yemen, whose
diets contained fats solely
of animal origin, to Yemenite Jews living in Israel, whose
diets contained margarine and vegetable oils, revealed little heart disease or diabetes in the former group but
high levels
of both diseases in the latter.14 (The study also noted that the Yemenite Jews consumed no sugar but those in Israel consumed sugar in amounts equaling 25 - 30 %
of total
carbohydrate intake.)
The ketogenic
diet promotes
higher intake in fats, medium
intake of protein and reduced
intake in
carbohydrates, and leaving the body with not much choice, but to start producing ketones using the fat and making it the main source
of energy.
Patients with chronic pain need a
high - protein -
intake diet, with avoidance
of carbohydrate - induced episodes
of hypoglycemia and weight gain.
Low carb plant based
diets may be dangerous: «The associations
of low
carbohydrate,
high protein, and low
carbohydrate -
high protein scores with cardiovascular outcomes were not, in general, statistically significantly different between women whose protein
intake was mainly
of animal origin and those whose protein
intake was mainly
of plant origin.»
These
diets typically limit
carbohydrate intake to less than 20 — 30 %
of total calorie
intake, and are
higher in protein and fat (7, 8).
Scientists have gone on to put people on low fat
high carbohydrate diets (ad libitum, meaning completely unrestrained
intake of carbohydrates), and the results are as good or better than the ADA recommend
diet which restricts
carbohydrates from entering the bloodstream to begin with.
Just from looking at the data, it is definitely obvious to me that a very - low -
carbohydrate diet, coupled with a
high intake of polyunsaturated fatty acids (PUFAs), is a recipe for thyroid disaster.
A
diet with sufficient but not excess protein, moderate
carbohydrate comprising a minority
of calories, and
high intake of saturated and monounsaturated fat but low
intake of polyunsaturated fat would seem to be optimal for thyroid function.
You probably already know that low carb and
high fat
diets consist
of exactly just that — a low
carbohydrate intake daily, with -LSB-...]
According to Angela Grassi MS, RDN, author
of The PCOS Workbook: Your Guide to Complete Physical and Emotional Health, a healthy eating plan for PCOS often includes a
diet comprised
of a lower
intake of carbohydrates (but not a «low - carb»
diet);
higher intake of lean protein and
higher intake of monounsaturated fats; almost all grains should be whole grains; minimum
of 25 g
of fiber per day; avoidance
of sweet beverages including juice, juice drinks, and soda; daily physical activity; and vitamin D supplementation.
For example, one study compared a very - low - energy (624 kcal), low -
carbohydrate (20 %
of daily energy
intake)
diet to a baseline isoenergetic (30 kcal / kg),
high -
carbohydrate (55 %)
diet in obese subjects with type 2 diabetes (43).
I recommend that women with PCOS read one
of the so - called «
high protein»
diet books such as Protein Power by Michael Eades, MD and Mary Dan Eades, MD, or Enter the Zone by Barry Sears, which both advocate a balanced approach to protein and
carbohydrate intake.
A large study involving more than 75,000 women found that those who consumed a
diet high in refined
carbohydrates and sugar had up to a 98 % greater risk
of heart disease, compared to women with the lowest
intake of refined carbs (17).
The current
diet restricts
carbohydrates to under 20 to 50 grams per day, and encourages a
high fat
intake and a moderate protein
intake, in order to encourage the body to turn to fat as its primary source
of fuel.
Low -
carbohydrate,
high - fat
diets are generally associated with
higher concentrations
of LDL and HDL cholesterol and lower serum concentrations
of triglycerides than is the conventional
intake of carbohydrates and fat.1
High calorie
diets rich in
carbohydrates and sugar increase insulin, which favors the production
of proinflammatory molecules, however calorie restriction (decreased food
intake or intermittent fasting) down regulates the progression
of MS
Lactate, which increases during starvation, can induce hepatic ketogenesis.2 Low -
carbohydrate, fat - rich meals can enhance alpha - cell secretion
of glucagon and lower insulin concentrations.3, 4 Plasma fatty acid concentrations can be twice as
high during low -
carbohydrate diets as compared with the usual
carbohydrate intake in the postabsorptive period.5 Increased concentrations
of free fatty acids in the absence
of carbohydrate - induced inhibition
of beta - oxidation
of fatty acids and in the presence
of an abnormally
high ratio
of glucagon to insulin and elevated concentrations
of lactate may have caused ketoacidosis in our patient, who was trying to avoid all dietary
carbohydrates.
Reducing the amount
of fat in the
diet will affect the
intake of fat - soluble vitamins, while eliminating
high -
carbohydrate foods can affect
intake of other nutrients.
Furthermore, we recently showed that the lower concentrations
of small, dense LDL particles resulting from a reduced
carbohydrate intake (26 % compared with 54 %
of energy) were similar with
diets high (15 %) or low (8 %) in saturated fat derived primarily from dairy products.
Although a ketogenic state is not absolutely essential for improved satiety (ie, less hunger and less caloric
intake) with
high - protein
diets, voluntary
intakes appear to be greater for such
diets when their
carbohydrate content is moderate (35 — 45 %
of energy; 14) rather than low (< 10 %
of energy; 18).
Until a well - designed study provides contrary evidence, I stand by my assertion that a
diet with sufficient but not excess protein, moderate
carbohydrate comprising a minority
of calories, and
high intake of saturated and monounsaturated fat but low
intake of polyunsaturated fat is optimal for thyroid function.