#63 - Small Adjustments for a Healthy Diet
"Let food be thy medicine and medicine thy food." - Hippocrates
As I learned and studied more about physiology and kinesiology as a personal trainer my opinion on diet has changed substantially. I have personally tried vegetarian, a keto based diet, mediterranean, and engaged in carb loading. Through these and the research I’ve engaged in, I think two things. One, everybody is an individual with differing needs for their diet. Second, one can combine the philosophies of these differing diets for something more complete and balanced.
Vegetarian [1] and mediterranean [2] appear to be the most effective diets for cardiovascular disease. This makes sense from the fiber in the diet, reduction of saturated fat, and in the case of the mediterranean diet the bioavailable omega-3 fatty acids. With a vegetarian diet it is difficult to get the appropriate balance of DHA and EPA [3]. Plant foods are also generally not as bioavailable as meats [4]. However, algae are a good source, and many sea greens like algae, kelp, and seaweed are very healthy [5].
Dr Gundry has created a diet predominately focused on people with irritable bowel syndrome, celiac, or other digestive difficulties. There is also evidence for many other benefits [6]. Predominately, this just requires some substitutions in the diet. One doesn’t want to eat non-fermented or pressure-cooked beans, rice, sugar, or wheat if one wishes to avoid lectins which can damage the intestinal tract [7]. As a result of cutting many of those things out I see similarities with carb reduction.
A simple way of reducing carbohydrate intake is to switch to a hemp or nut flour and oil. Oils can be chosen for the triglycerides like coconut or palm [8], or the balance of mono or polyunsaturated fats to reduce potential inflammation [9]. The danger with this transition can be the water use of these crops but depending on the flour that can be ameliorated [10]. If combined with a reduction in animal protein, then this change to nut flour also supplements the protein lost.
For muscle synthesis carbohydrate intake seems to have little impact [11]. Many of these unenriched carbs don’t have as many micronutrients as vegetables or animal protein. By reducing the carbohydrates available, there can be a neuroprotective impact from the ketone usage by the brain [12] and an easier time burning adipose fat for energy for the first few months [13], due to the lack of glycogen for more efficient energy. However, there is clear improvement in performance from carb loading in the few days before intensive endurance exercise [14], and it is recommended to replenish your glycogen stores by having .8 grams of carbs per kg of bodyweight a few hours after intensive exercise [15].
One of the reasons people may sneer at vegetarian diets is because of the need to combine proteins for the proper balance of essential amino acids. First, there are multiple combinations wherein the balance can be achieved [16], and there are only nine essential amino acids that cannot be manufactured by the body. Second, it does not seem that we need to even have this combination in the same meal, or the same day [17]. This is why flexitarian diets are coming to the fore as well. The benefit of bioavailable micronutrients and the full complement of amino acids could be utilized on an irregular basis. This can be done with a single animal protein meal a day consumed fewer than half the days of the weak.
If one is going to choose to eat meat, then the best ones appear to be sea food [18], which makes the plastics in our ocean a tragedy. The nutrients from mussels, clams, and oysters can be difficult to find elsewhere, and salmon is one of the healthier foods one can eat. Iron supplementation is not just useful for women, but it also helps with glucose metabolism [19] and as such is especially useful for athletes.
Some micronutrients, like antioxidants, are far easier to get from plants like berries. Further, if one looks at spices to include with food such as turmeric [20], fennel [21], ginger [22], garlic [23], rosemary [24], oregano [25], and others, then anti-inflammatory [26] or anti-viral [27] benefits can be found. Some people would avoid these details for the ease of a multi-vitamin and processed packaged dinners. While these are easily accessible options, they are not as easy for our body to absorb nutrients as from natural foods.
Considering the impact of factory farming on soil [28] and emissions [29], I believe to be best to get fresh foods from a local farmer. This way it is easier to be sure of the pesticide use and to reduce transit costs across the country, where some foods will be sprayed with ethylene gas to chemically adjust their ripeness. If one were to engage in permaculture then the soil quality and thus food quality would be improved as well [30].
Primary Ingredients: Nut or Seed Flour, Goat Dairy, Salmon, Oyster, Clam, Mussel, Chia, Seaweed, Algae, Kelp, Leafy green veggies, Carrots, Cruciferous veggies, Blueberries, Acai, Grapefruit, Lion’s Mane and other mushrooms, Sweet Potato, Tempeh, Garlic, Fennel, Turmeric, Rosemary
From these I enjoy curry, stir fry, baked sweet potato or baked hemp flour goods, and chia seed pudding.
-- SG
Comments