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CARBOHYDRATES

Talk about band wagon, following a low carb diet is one of the biggest fad diets in history and is promoted by those that have little to no education in nutrition.  There can be long term health issues as your body is chronically carbohydrate depleted over extended periods of time. Your liver is exposed to extra stress as it's forced to assist with manufacturing glucose from fats and proteins, potentially toxic amounts of ammonia are produced as proteins are converted into glucose, your body has a more difficult time producing mucus and the immune system becomes impaired as risk of pathogenic infection increases, and your body loses the ability to produce compounds called glycoproteins, which are vital to cellular functions.

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Low carbohydrate diets typically result in low fiber intake from a sharp reduction in plant-based food consumption, which can increase risk of digestive cancers and cardiovascular disease, and leads to constipation and bowel issues. In addition, a decrease in fruit, starchy vegetables, legumes and grain consumption can result in inadequate phytonutrient, antioxidant, fiber, vitamin C and potassium intake. You need carbs. In fact, eliminating them could harm your health and make you miss out on important nutrients that your body needs.

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What Are Carbs and how much do we need:
They're nutrients that break down into glucose, your body's primary source of energy, and tons of healthy foods contain them. They help keep our brain working and our heart pumping, if that isn’t important I don’t know what is.  You need 130 grams a day just for your brain to function, but the recommendation is to get 45-60% of your calories from carbs, depending on how much cardio you do (aerobic activity requires more carbs than Pilates, for example).

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  • The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits, legumes, milk, yogurt—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

  • Less healthier sources of carbohydrates include white bread, pastries, sodas, chips, syrup, ice cream, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

 

Helpful tips:

Eat portion controlled 'healthy carbs' at each meal every 4-5 hours

Have about the same amount of carbohydrates at each meal, be consistent
Try not not skip meals

Choose foods with more fiber (look at labels)

Look at the serving sizes on foods.  It might help to measure your servings in the beginning

Eat mostly whole foods that don't come packaged

 

http://www.hsph.harvard.edu/nutritionsource/carbohydrates/

Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks

https://www.nlm.nih.gov/medlineplus/carbohydrates.html

PROTEIN

Protein's job is to build and repair body tissues, produce hormones and digestive enzymes, and provide immune functioning. Protein is not efficiently used for energy production, but in certain circumstances, nitrogen is removed from protein molecules and used for energy. Protein is made up of amino acids.  Twenty-two amino acids are known to have a role in building and repairing body tissues and forming enzymes. Amino acids are found in foods in different concentrations and combinations. It is possible for the human body to synthesize (break down and reconfigure) most amino acids; these are called nonessential amino acids. It is not possible to synthesize some amino acids; these are obtained from foods. Amino acids often are referred to as “building blocks,” because they build tissue. There are 9 essential amino acids and 13 Nonessential amino acids

 

Not enough protein
In the average American diet, it's not common to have protein deficiency. However, some aren't getting enough and aren't aware.  Vegetarian and vegan diets require some extra attention to protein, but nuts, beans, many starches, soy, dairy, and eggs can more than adequately provide for protein needs.

 

Too much protein
Excess protein in the diet sometimes is taxing to the kidneys and limits calcium absorption. Because protein often is present in high-fat foods, excess protein may lead to excess fat intake, which may promote obesity, cardiovascular disease, and cancer.

 

Protein recommendations
For the average adult, 0.8 grams (g) of protein/kilogram (kg) body weight is recommended. Average requirements are between 45-60 g/day. Protein needs are higher and are individualized for: Infants, Children, Pregnant women, Individuals with medical conditions such as kidney disease, hemorrhage, burns, protein malnutrition, surgery, and wounds

FATS

Fat, is an essential nutrient that provides energy, energy storage, insulation, and contour to the body.  There are healthy fat that has been shown to help reduce cholesterol and belly fat and unhealthy fat that has been shown to increase risk of heart disease, obesity, etc. 

 

The types of healthy fat are:

  • Polyunsaturated fats: Vegetable oils—sunflower, safflower, corn, and flaxseed oils.  Omega-3 fatty acids: Highly polyunsaturated—from seafood such as tuna, mackerel, and salmon, as well as nuts, soy, canola, and flaxseed oils. Omega-6 fatty acids: Highly polyunsaturated—vegetable oils such as soybean, corn, and safflower oils

 

  • Monounsaturated fats: Vegetable oils—olive, peanut, canola, and many nut oils

 

The types of unhealthy fat are:

  • Saturated fats: Animal flesh, Butter, Fried foods, Margarine, Processed/hydrogenated oils, Tropical oils
     

  • Trans fatty acids: Commercial frying fats, High-fat baked goods, Hydrogenated margarine, Salty snacks, Shortening. Note: In recent years manufacturers have reduced the amount of trans fats found in many processed foods

 

The average American diet is too high in Omega 6 and not getting enough Omega 3

Omega-6, Linoleic acid:

  • Poultry fat

  • Vegetable oils (corn, sunflower, safflower, soybean, and cottonseed)

  • Arachidonic acid:

  • Meats

  • Or made in the body from linoleic acid

 

Omega-3, Linolenic acid:

  • Nuts and seeds (butternuts, walnuts, and soybean kernels)

  • Oils (flaxseed, canola, walnut, wheat germ, and soybean)

  • Vegetables (soybeans)

 

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), related to the prevention and treatment of heart disease, high blood pressure, arthritis and cancer:

  • Human milk

  • Shellfish and fish (mackerel, salmon, anchovies, herring, lake trout, sardines, and tuna)

  • Or made in the body from linolenic acid

 

Fat helps the body in many different ways:

  • Fat deposits surround and protect organs, such as the kidneys, heart, and liver

  • Fat balances hormones

  • A layer of fat beneath the skin, known as subcutaneous fat, insulates the body from environmental temperature changes, thereby preserving body heat

  • Dietary fat acts as a long-lasting fuel source for low-intensity exercise

  • Dietary fat provides fat-soluble vitamins and vitamins A, D, E, and K


If you eat too much fat, the following occurs:

  • Fat is stored in fat cells and adipose tissue

  • Fat provides the body with the building blocks for cholesterol

 

Eating too little healthy fat can cause an essential-fatty-acid deficiency, which may lead to:

  • Skin integrity problems

  • Hair loss

  • Poor wound healing

  • Fatigue

  • Poor mental function

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