WCSThe nutritional guidelines that many people from the previous TL Health and Fitness thread recommend is the Paleolithic diet.
Despite what you may have heard about the Paleo diet, it is neither low carbohydrate or high carbohydrate. It can be either depending on how many carbohydrates you eat from fruits, vegetables, and other safe starches (such as sweet potatoes).
Instead, the Paleo diet focuses specifically on inclusion of high quality and nutrient rich foods upon which we evolved: fruits, vegetables, nuts, seeds, meat, birds, fish, eggs.
Dairy, grains, and legumes are excluded specifically because of potential detrimental aspects that these foods may on our gastroinstestinal system and subsequently the rest of our organ systems by proxy.
As an aside my personal opinion is that dairy is fine as long as you are not lactose intolerant.
Grains and legumes are touted by the government as healthy even though there is little evidence supporting these statements especially regarding fiber and nutrients as fruits and vegetables provide more of each and are healthier. Many people have heard of Celiac's disease which is characterized by chronic inflammation of the intestinal tract due to gluten, a protein in wheat and many other grains.
It was thought that in the absence of Celiac's there seemed to be little evidence to the detrimental effect of grains. However, that is changing as recent research into suggests that gluten sensitivity may exist in upwards of 2/3rds of the population. Another. In particular, gliadin protein seems to specifically stimulate the immune system to produce antibodies against transglutaminase which is a protein in all cells within the body.
Thus, grains may contribute to the pathogenesis of many of the so-called disease of civilizations which include:
1. neurodegenerative diseases such as Alzheimer's, Parkinson's, and the severity of Huntington's
2. Cardiovascular disease which includes heart disease, atherosclerosis, peripheral vascular disease, stroke
3. Pulmonary disease asthma, COPD, etc.
4. Metabolic disease which includes diabetes 1 and 2, metabolic syndrome, osteoporosis
5. Gastrointestinal disease such as Celiac's, Crohn's, IBS, Colitis, etc.
6. Organ issues such as kidney, liver, etc.
7. Autoimmune such as rheumatoid arthritis, multiple sclerosis, ALS, SLE, dermatitis, etc.
8. And others such as cancer, depression, obesity, acne, etc.
Collection of studies and anthropology on these topics:
http://flare8.net/health
Summary: http://flare8.net/health/doku.php/conclusion_and_summary
There are several posts with more studies located in the following posts.
>> http://paleozonenutrition.wordpress.com/2011/06/12/clinical-studies-supporting-paleo-diet-rebuttal-to/
>> http://zatblog.wordpress.com/2009/09/05/paleolithic-diet-is-best-bet-for-diabetes-and-other-diseases-by-loren-cordain-ph-d/
>> http://robbwolf.com/2011/01/12/hey-robb-this-person-said-gluten-free-diets-are-bogus/
Multi post on gluten, saturated fats, milk, vitamin D, and cholesterol:
http://www.teamliquid.net/forum/viewpost.php?post_id=9382380
Relationship of diabetes with alzheimer's (type 3 diabetes) plus lecture on neurodegenerative diseases, cancer, and a bit about auto-immunity:
http://www.teamliquid.net/forum/viewpost.php?post_id=9929243
http://www.teamliquid.net/forum/viewpost.php?post_id=9929851
Efficacy of low carbohydrate vs low fat diets... why low carbohydrate diets are superior for weight loss and correcting metabolic dysfunction (diabetes, heart disease, neurodegenerative disease, infertility, etc.):
http://www.teamliquid.net/forum/viewpost.php?post_id=11185776
http://www.teamliquid.net/forum/viewpost.php?post_id=11187342
Doc who "cured" her 2nd degree multiple sclerosis:
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There are several other factors involved in the pathogenesis of many of these diseases that can be obtained from diet besides (1) gluten/grains such as (2) excessive amounts of carbohydrates especially fructose, (3) excessive intake of omega 6 oils throwing off O6:O3 balance, and (4) trans fats.
These 4 dietary factors comprise most of the problems with the modern diet.
Additionally, there are other factors to consider beyond diet:
1. High stress all the time. Stress increases insulin resistance, and production of cortisol (which decreases inflammation in short term but chronically there's a lot of negatives).
2. Lack of sleep. Increases insulin resistance, and inflammation.
3. Lack of exercise (exercise increases insulin sensitivity among other things).
4. Lack of vitamin D (potent anti-inflammatory, immune system modulator, etc.)
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Re: saturated fat and cholesterol
See the post in the General nutrition thread for details.
If you don't want to read then see the following videos:
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http://www.youtube.com/watch?v=exi7O1li_wA
More resources
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On December 21 2011 10:38 goose114 wrote:
I just wanted to offer up a few of things that you might find interesting that I didn't see mentioned in the OP.
The videos linked in the OP, Big Fat Fiasco, were the precursor to the documentary Fat Head, which is available on Netflix and Hulu, and expands upon the research presented in the YouTube videos. There is also a blog at http://www.fathead-movie.com that is updated pretty regularly with interesting material.
I saw someone else mentioned Gary Taubes in the thread. His books are well regarded, but I haven't read them; however, I do read some of the things he publishes online at http://garytaubes.com.
Finally, this lecture by Dr. Robert Lustig goes into very in-depth and well-researched detail about the damage caused by sugar.
I just wanted to offer up a few of things that you might find interesting that I didn't see mentioned in the OP.
The videos linked in the OP, Big Fat Fiasco, were the precursor to the documentary Fat Head, which is available on Netflix and Hulu, and expands upon the research presented in the YouTube videos. There is also a blog at http://www.fathead-movie.com that is updated pretty regularly with interesting material.
I saw someone else mentioned Gary Taubes in the thread. His books are well regarded, but I haven't read them; however, I do read some of the things he publishes online at http://garytaubes.com.
Finally, this lecture by Dr. Robert Lustig goes into very in-depth and well-researched detail about the damage caused by sugar.
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Paleo for those with diseases, the athletes, and the healthy
As stated before, Paleo is a QUALITY OF FOODS diet. It is neither low carb or high carb; it can be either depending on what the health issues someone is having and/or the activities that they under take.
The plant to animal ratios of our ancesters and studies on hunter gatherers suggest "the animal-derived calorie percentage ranges from 25% in the Gwi people of southern Africa, to 99% in Alaskan Nunamiut. [...] The mean diet among modern hunter-gatherer societies is estimated to consist of 64–68% of animal calories and 32–36% of plant calories."
[...]
In modern hunter-gatherer diets, dietary protein is characteristically elevated (19–35% of energy) at the expense of carbohydrate (22–40% of energy)
[...]
In modern hunter-gatherer diets, dietary protein is characteristically elevated (19–35% of energy) at the expense of carbohydrate (22–40% of energy)
2000 kcal diet that's:
95g-175g of protein (hmmm... seems eeriely familiar to around .75-1g/lbs that people recommend for ATHLETIC populations... as you know hunter gatherers actually have to move around to get their food and hunt...). And they didn't have chronic kidney disease either!
110g-200g of carbohydrates -- which is not even low carb at all. This is what moderate carbohydrates look like, unless you are competing in an endurance sport which you may need upwards of 250g+ of carbs (which is 50% carbs). Low carb is <100g and ketogenic IIRC is <40-50 carbs or thereabouts.
It's even noted in populations where if they didn't have any type of starch sources such as potatoes that even if they had meats they would say they were starving.
In general, low carbohydrate or ketogenis type diets tend to very strongly influence weight loss and improve various diseases. They also have a strong neuroprotective effect because ketone bodies can be used as energy in the brain in the absence of glucose because of systemic insulin resistance.
I went through various studies in the saturated fat and cholesterol in the general nutrition thread if you want to take a look.
1. In regards to obesity/overweight to get the quickest/best results, it is recommended to go on a lower carbohydrate diet (typically <125g of carbohydrates from any source) per day and get the rest of calories from protein, animal fats, or coconut/avocadoes/nuts.
2. In regards to athletes, the carbohydrate level can be increased through greater consumption of dietary carbohydrates in fruits, vegetables.
3. In regards to healthy living in otherwise disease free individuals -- low or no carbohydrate diets are not recommended. This is covered in depth with analysis in this post if you want to know the reasons why.
See this post by Kurt Harris for more details on some of the recommendations above (independently came to it seems as well).
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Resources
Here are two very excellent links detailing various things. Please read!!
On October 20 2011 06:44 flare8 wrote:
I've got a big collection/overview of scientific studies (and some anthropology) about health and disease. Much of it is inspired by 'paleo' writers, or people close such as weston price etc. Please have a look if you're technically minded:
http://flare8.net/health
I try to get a simpler summary @ http://flare8.net/health/doku.php/conclusion_and_summary
I've got a big collection/overview of scientific studies (and some anthropology) about health and disease. Much of it is inspired by 'paleo' writers, or people close such as weston price etc. Please have a look if you're technically minded:
http://flare8.net/health
I try to get a simpler summary @ http://flare8.net/health/doku.php/conclusion_and_summary
Arguments for and against legumes (e.g. beans et al) in regards to health. Paleo eschews beans.
These are actually the same resources I left in the main nutritional thread as they were from the 2011 TL H&F thread.
Recommended book on nutrition:
>> The Paleo Solution -- Robb Wolf
A couple quick reads on how to eat healthy:
>> Kurt Harris' approach.
Practically, here are two good shopping lists
>> Shopping list 1
>> Shopping list 2
+ How to
>> Quick Start guide
>> Food matrix
>> On preparing quick meals
>> On eating cheaply
Keeping track of your eating habits
>> Logging your food is one of the better ways analyze the quality and quantity of your nutrition.
If you are having a hard time gaining or losing weight in particular, or poor health and looking to eat healthier then doing this is a very good idea. It doesn't matter when you eat so much as what you eat.
Other recommend nutrition sites
>> http://www.leangains.com/ >> was a poster in the 2011 TL H&F and you may recognize him from Manifesto's blog
http://robbwolf.com
http://wholehealthsource.blogspot.com/
http://www.marksdailyapple.com/
http://whole9life.com/
http://heartscanblog.blogspot.com/
http://coolinginflammation.blogspot.com/
http://freetheanimal.com/
http://www.proteinpower.com/drmike/
http://donmatesz.blogspot.com/
http://drbganimalpharm.blogspot.com/
http://high-fat-nutrition.blogspot.com/
http://diabetesupdate.blogspot.com/
http://ryan-koch.blogspot.com/
http://www.cholesterol-and-health.com/cholesterol-blog.html
Robb Wolf Q&A
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Podcasts:
http://robbwolf.com/category/podcasts/
Latest in Paleo:
http://5by5.tv/paleo
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