Note that patients with kidney disease, pregnant patients, or breast feeding mothers should not follow this diet. More information on the DASH Diet can be found in this publication from the National Institutes of Health. The Ornish Diet is a vegetarian diet designed to provide calories in the following ratio: 10% fat (very low), 20% protein, 70% carbs. At some point in your career, you may need to provide dietary counseling to a vegetarian or vegan. Note the amount of dairy and sources of protein in the vegetarian and vegan food pyramids shown below. The Mediterranean Diet emphasizes consumption of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.
The Gluten-free diet is indicated for celiac disease (which may be accompanied by dermatitis herpetiformis) and wheat allergy. A number of randomized clinical trials have compared weight loss after 6 months or a year after Low-carb diets vs. Almost 20% of adolescents in the US are obese, and it is important to be able to advise them regarding dieting strategies that are safe and effective. The National Weight Control Registry (NWCR) over 5,000 registrants (80% women) who have provided information suggesting that those persons who are able to lose weight and keep it off consume low fat diets, reduce the number of calories consumed, and expend on average 400 kcal of physical activity on a daily basis.
Some have lost the weight rapidly, while others have lost weight very slowly - over as many as 14 years. 45% of registry participants lost the weight on their own; the other 55% lost weight with the help of some type of program. 98% of Registry participants report that they modified their food intake in some way to lose weight. 94% increased their physical activity, with the most frequently reported form of activity being walking.
Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity. It should include foods from all 5 food groups and include the correct number of servings from each. Carbohydrate sensitivity tends to worsen over the years, as the body’s system for handling sweets and starches gradually wears out.
First of all, it would be helpful to know whether or not you are on this path already—how do you know if you are at risk for obesity, type 2 diabetes, high blood pressure, heart disease, and all of the other chronic health problems that come along with carbohydrate sensitivity?
Take the quiz to see where you are on the spectrum of carbohydrate sensitivity, and then follow the links for advice about how you can change your diet to change the course of your future. Sign up to be notified of my latest posts!Signup now and receive an email once I publish new content. That is the statement that made me stop reading as it is simply idiotic and not based on science. I have been lead to believe what you said is true as well, not the carbs but calorie intake is what can help you either gain body weight or lose it. It is easier for most of us to lose weight if we lower carbohydrate intake, because lowering carbohydrate lowers insulin levels. If you have excellent insulin sensitivity your body will manage whole food sources of carbohydrate easily.
And seeds are…well…seeds. Examples include sesame seeds, poppy seeds, and sunflower seeds. For the 2 million years before agriculture was invented, our hunter-gatherer ancestors likely ate few, if any grains, so they are clearly not essential. There have been numerous cultures throughout history (the Inuit Eskimo is a good example) who, even well into the 20th century, ate a completely grain-free diet and were healthy. We are told that we are supposed to eat at least 3 servings of grain per day, and that half of the grains we eat should be whole grains, yet there is no evidence that grains improve health. So, where does this advice come from? Grains are so low in nutritional value that most cereal products in the United States are fortified with vitamins and minerals. Yes, there is some protein and some iron in these foods as well. However, all of these nutrients, because they come from seed foods, come with some baggage, as you’ll see below.
Some of the proteins in seeds are naturally difficult for us to digest because of their special structure. Lectins, because they bind to specific carbohydrates on the surfaces of living cells, are very reactive. You can think of them as being sticky. Lectins can bind to glycoproteins on the surface of our intestinal cells. Lectins have been shown in laboratory studies (in vitro) to damage human intestinal cells and in animal studies to poke holes in their intestinal linings, causing increased intestinal permeability (leaky gut). We know that lectins cross into our bloodstream because healthy people have antibodies to lectins in their blood. Lectins can enter cells, and once inside, they can bind to and inactivate ribosomes, which are the tiny protein factories inside of our cells. Most lectins can be completely inactivated by pre-soaking foods and then bringing them to a full boil for 15 minutes. Dry heat (baking or roasting) is not as effective as prolonged boiling, so baked goods made with grain or bean flours are not as safe as boiled products.
Sprouting reduces (but does not eliminate) lectins because once the seed starts to germinate and form a baby plant, much of the lectin protein gets broken down to nourish the growing seedling. However, some lectins remain to protect the growing plant.
Thus, there are really only two ways to protect yourself from the many potential hazards of lectins: prolonged boiling or avoidance. Glutens are simply seed storage proteins—they are designed to nourish the plant embryo when it comes time to sprout. Sounds innocent enough…yet, glutens are not only the well-established cause of Celiac disease, a serious autoimmune condition affecting more than 1 in 100 people, but are also the cause of gluten sensitivity, which affects (probably many more than) 7 in 100 people. Glutens and other storage proteins are found on the inside of all seed foods (in the endosperm), not in the bran-rich outer coating, which is probably why refined (powdered) grains are potentially less healthy than whole grains. All seeds contain storage proteins, but only the wheat family contains glutens. So, what’s so special about gluten? The problem with gluten being poorly digestible is not just that we have a hard time extracting nutritious proteins from gluten-rich foods. The problem is that partially digested glutens, which are called “toxic gliadin peptides”, can wreak havoc with the digestive and immune systems of genetically susceptible individuals, leading to gluten sensitivity and Celiac disease. An “antinutrient” is anything that interferes with the ability of the body to digest, absorb, or utilize a nutrient. Phytic acid is a mineral magnet. It binds to certain minerals in the foods we eat, and removes them from our bodies.
Phytic acid can also bind to food proteins and to our digestive enzymes, interfering with protein absorption. The amount of phytic acid in any given seed food varies tremendously, depending on a variety of factors—environmental conditions, age, plant variety, etc, so it’s hard to say, but some research indicates that seeds contain highest levels, followed by grains, and then legumes. The phytic acid content of nuts runs the gamut from low to high.
Fermentation, particularly sourdough fermentation, is the most effective method for removing phytic acid from foods, because microorganisms, unlike humans, have the ability to digest phytic acid.
Plants store energy as starch, which is just a bunch of simple sugar molecules linked together. Seeds are very high in starch because the baby plant will need a source of energy when it starts growing. Of note, rice is extremely low in indigestible carbohydrates, and therefore very little gas is produced during its digestion.
The human body can detoxify tiny quantities of cyanide, but at higher doses, cyanide can interfere with iodine within your thyroid gland and cause goiter or hypothyroidism. At higher doses still, cyanide can suffocate your mitochondria (your cells’ energy generators), which can be fatal.
Of all natural plant and animal foods available to humans, seed foods are the foods most likely to endanger human health. For people who either choose not to eat animal foods, or do not have access to animal foods, this food group does contain the highest amounts of protein of all of the plant foods, and can be a far less expensive source of protein than meat and dairy products. Some of the starches in seed foods cannot be digested by our intestinal enzymes, therefore they ferment in the colon, creating gases.
The mineral thief phytic acid is very difficult to completely remove from these foods, even with fermentation techniques, therefore these foods significantly increase the risk for mineral deficiencies, especially iron deficiency and associated anemia. If you choose to eat seed foods such as grains, it is best to eat them whole, rather than ground into refined flours. Soy phytoestrogens (genistein, daidzein, and glycitein) are plant signaling and defense compounds that are structurally similar to mammalian estrogens and have been shown in laboratory (in vitro) studies to inhibit thyroid peroxidase, the enzyme needed to manufacture thyroid hormone.
I might eventually cover each of these vegetables as part of their respective families (i.e.
I am glad you have found this information helpful, and I hope you will find information on the rest of the site useful, as well. Worse in my case, for decades (since puberty if precision is helpful here) I have been plagued with bloat, but not just bloat, think of airships and you get the right idea of proportions… And no doctor has been able to pinpoint the cause (and thus if a remedy is feasible). Basically, my question now is: What diet should I follow that does least harm in general (applicable to anyone) and especially in my case? Never fear–complex carbs are not necessary for health anyway, because carbohydrates are not necessary for health (please see my carbohydrates page). So, should you focus on reducing the amount of glucose-y food you eat and lean towards fructose-y foods instead?
Good luck with that…people talk about fructose as though it’s a separate sugar from glucose, but practically speaking, it’s not. That is why, no matter what type of diet you eat, how healthy you are right now, or how much you weigh, it is extremely important to take control of your sugar intake! There are two types of carbohydrates in the world: NATURALLY-OCCURRING SUGARS AND STARCHES and REFINED CARBOHYDRATES.
These lucky dogs have what is commonly referred to as “good metabolism.” Most can usually get away with eating to their satisfaction without gaining weight or losing control over appetite. We are the unlucky, growing majority—most of us gain weight by simply thinking about a muffin, and if we actually give in to our cravings and consume the afore-mentioned muffin, we then cannot stop thinking about…another muffin. Fruits: All fruits contain sugar (a mixture of fructose and glucose), so they can raise blood sugar and contribute to problems in insulin-resistant people.
Grains and Legumes: Grains (wheat, corn, rice, oats, etc) and legumes (beans, peas, soy, lentils, etc) are very high in starch, most of which breaks down into glucose in our bodies. These include all processed and pure sugars, whether they come from a natural source or not: white sugar, high-fructose corn syrup, glucose syrup, agave syrup, molasses, honey, maple syrup, brown rice syrup, fruit juice concentrates, etc. The World Health Organization (WHO) officially recommends in its new 2015 guideline8)Guideline: Sugars intake for adults and children.
The WHO guidelines were created with healthy people in mind, not people with insulin resistance.
There is no simple direct test for insulin resistance on the market, so most health care providers use a combination of tests along with other information about you to determine how insulin resistant you are. Uric Acid (for more about insulin resistance and uric acid levels, read Is Fructose Bad for You?). I’ve put together a downloadable PDF of these insulin resistance tests with their target ranges9)which vary among clinicians, scientists, and laboratories so you can see how your numbers compare to healthy values. If your current numbers don’t look good, or if you already have an insulin-resistant condition such as diabetes or fatty liver, it is extremely important to take action as soon as possible, or your health will continue to decline.
While the cutoff values vary from person to person, most enlightened experts recommend that people with insulin resistance lower their total NET carbohydrate intake to 60 grams per day or less in order to improve metabolism [net carbs = total grams of carbohydrate minus total grams of fiber].
One helpful way to track your progress is to invest in a blood glucose monitor so you can check your own blood sugar at home. Many doctors still advise people with insulin resistance, even people with full-blown type 2 diabetes, to continue to eat large amounts of carbohydrate per day. If lowering your carbohydrate alone is not enough to see results, there are additional tips in the infographic below.
Whether you have insulin resistance or not, if you care about your health, want to cut your medical bills, avoid or get off medications, stay out of the hospital, and greatly increase your chances of living a long, disease-free life, the single most important thing you can do for yourself is to eat as little sugar as you possibly can. Read about how carbohydrates impact your mental health in these posts: Bipolar Disorder and Low-Carbohydrate Diets and Sugar and ADHD. Thank you so much for noticing this important problem with the formula; I just checked and the log function is missing! I know for sure that having brewed coffee on an empty stomache makes me very unwell & low blood sugar has been a big factor in my chronic migraine issue. In addition to caffeine, coffee contains all kinds of other ingredients that can be irritating to the body, the stomach in particular, but to test whether it is the caffeine or some other culprit within the coffee that is bothering you, you’d have to compare decaf to regular, which you may have already done. I don’t know what kind of diet you currently follow, but if your migraines are related to low blood sugar, you might find my next post, coming in a week or two, helpful, as it will focus on hypoglycemia and stress hormones. So if one dumps out all the carbs except those of whole fruits and lower starch veggies, in order to get adequate calories each day one has to dump quite a bit of overt fat onto whatever food they eat (assuming every meal doesn’t come with a super fatty cut of meat). Many thanks for all your hard work; this information is vital for everyone, and for our animal friends also. I would just like to mention that blood glucose tests on home glucometers can give alarmingly high results if vitamin C is taken regularly as it seems these simple testing machines can’t tell the difference between glucose and the molecularly similar vitamin C.
As far as I can tell, most test strip errors occur with unusual medications or medications that are only used in a hospital setting, but there are a few common exceptions: VITAMIN C, ACETAMINOPHEN (Tylenol) and URIC ACID (uric acid levels can be high in some people, especially people with gout).
Thank you very much Dr Ede for all the additional info – now I can go hunting here in Australia for a meter that won’t give me nightmares! Patients are often trying to lose weight, and it is estimated that Americans spend $33 billion dollars per year on products for weight-loss. There is an initial induction phase during which the dieter may consume no more than 20 grams per day of net carbohydrates (total carbohydrates - fiber).
There are no calorie restrictions, but it restricts simple carbohydrates (Alcohol, sugar, white flour).
Eating fish and seafood several times a week is encouraged as well as enjoying poultry, eggs, cheese, and yogurt in moderation.
It emphasizes eating plants and wild animals similar to what hunter-gatherers may have eaten about 10,000 years ago.
These foods are more expensive and calorically very similar to their gluten-containing counterparts.
Adolescents are particularly vulnerable to the advertising and false promises of popular diets. The DASH Diet Action Plan: Based on the National Institutes of Health Research, Dietary Approaches to Stop Hypertension. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. All bodies are not created equal, and anyone who tells you otherwise belongs to that lucky first group of people. There may be many factors, of course, but the one that stands head and shoulders above all the others can essentially be boiled down to carbohydrate sensitivity. How your body processes sugars and starches is what determines whether you build fat easily or burn fat easily. Ede may not personally respond to comments, however comments shall remain open to encourage community discussion. You will burn body fat as long as you are in a caloric deficit, regardless of carbohydrate intake. There is a scientific consensus finally building about this as more and more studies come out showing that low-carb diets are more effective than low-calorie diets for most. Please consult with your healthcare professional before beginning any new approach to be sure it is safe and appropriate for you.
Lectins can also be found in the oils of seeds and nuts. The most important food sources of lectins are grains, beans, nuts, seeds, tomatoes, white potatoes, limes, cinnamon, and Jerusalem artichokes.
Leaky gut syndromes in humans have been associated with autoimmune diseases such as: rheumatoid arthritis, Celiac disease, type I diabetes, and multiple sclerosis.
In the bloodstream, lectins can bind to red blood cells, causing them to clump together (or “agglutinate”). Clumped blood cells are then destroyed by the body, so high doses of lectins can cause anemia. This is why non-seed parts of the plant contain extremely low concentrations of phytic acid.
Phytic acid cannot be destroyed by cooking, not even with prolonged boiling. Extrusion cooking, which is used by manufacturers in the industrial production of breakfast cereals, for example, barely reduces phytic acid content.
Quantification of fructans, galacto-oligosacharides and other short-chain carbohydrates in processed grains and cereals. The chronological distribution of enamel hypoplasias from prehistoric Dickson Mounds populations. Stature and robusticity during the agricultural transition: evidence from the bioarchaeological record.
Lectins in the United States diet: a survey of lectins in commonly consumed foods and a review of the literature.
Decreased levels of heat shock proteins in gut epithelial cells after exposure to plant lectins.
Antinutritive effects of wheat-germ agglutinin and other N-acetylglucosamine-specific lectins.
Sucrose co-administration reduces the toxic effect of lectin on gut permeability and intestinal bacterial colonization. Peanut ingestion increases rectal proliferation in individuals with mucosal expression of peanut lectin receptor.
Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Celiac disease and transglutaminase 2: a model for posttranslational modification of antigens and HLA association in the pathogenesis of autoimmune disorders. Ede, in the future, can you also talk about the benefits (if any) of root vegetables such as sweet potatoes, carrots, etc? I tend to lump grains, beans, nuts and seeds together as seeds–an approach that has its advantages and disadvantages, for sure. Finally a (effectively) mainstream critical competent physician, you should outrank the garbage sites on google (webmd and such junk).
I don’t know how to make it through the day with the various diets that have been recommended to me over the years. However, if you choose to eat them, good sources of complex carbohydrates include starchy root vegetables such as carrots and sweet potatoes, and certain fruits–examples include plantains, squashes, bananas, and avocado.
In real foods, fructose never exists alone—wherever fructose is, glucose is right there beside it, so it’s not easy to separate them in your diet. I’m sorry to tell you that counting calories, exercising, and eating more vegetables will NOT save you from the insulin resistance, inflammation, and chronic disease caused by excess sugar.
There’s no way to know for sure what the safe threshold is or which diseases you will get if you overdo it. Generally speaking, if you are physically and mentally healthy, you feel good, and your body weight is naturally normal and stable, you probably fall into this category. Mmmm…muffin…muffin…muffin…If you have insulin resistance, then your carbohydrate metabolism is badly damaged.
However, fruits also contain water and fiber, making them more filling than other sweet treats.
If you eat these foods whole, their outer bran coating slows down their digestion, so they raise blood sugar more slowly than if you eat them in their more refined forms (ground up into flours or powders). In fact, it contains more grams of sugar per teaspoon than any other sweetener (see infographic below).
It is manufactured by adding enzymes to inulin, the indigestible starch found in agave roots. Because flours and refined starches break down rapidly into glucose, most cereals and baked goods are high in sugar, even if they have no sugar added or don’t taste sweet.
They are bad for all of us, whether we are insulin-resistant or not. The less you eat of these the better.
You may want to take the PDF to your next medical appointment and discuss it with your health care provider. Everyone has a different threshold (mine happens to be about 30 grams per day), so you’ll have to see for yourself.
Often these physicians will prescribe blood sugar lowering medicines or even insulin to control your blood sugar, instead of advising you to remove sugar from your diet.
The infographic below includes simple steps you can take to remove hidden sources of sugar in your diet before it does any more damage to your health, along with additional strategies to control your blood sugar and insulin levels. If you’re using an iphone, you have to turn the iphone sideways to see the ln button.
In my experience it is usually not challenging to get young people to understand and agree with the logic about healthy diets, but it is another thing entirely to convince them to change how they eat. Caffeine raises stress hormone levels, which prolongs blood sugar elevations to a modest degree. I know a lot of people with migraines find caffeine very helpful when they are in the midst of a painful headache. He says that when eaten along with fat and an acid, like vinegar, they don’t spike your blood sugar very much.
In the link you posted to Hyperlipid, the scientific logic behind physiological insulin resistance makes sense to me.
I do know that low-carbohydrate diets change the way water and minerals are handled by the body, and that people eating a ketogenic diet often find supplementing with magnesium helpful. This means that, depending on which strips you use, your blood sugar readings could be inaccurate if you take Vitamin C supplements, Tylenol, or your blood level of uric acid fluctuates a lot. Patients may fall prey to the newest fad diets, which often promise dramatic weight loss despite being largely untested. After the two-week induction period, carbohydrates are gradually increased to 120 grams per day.
The diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit, fungi, roots, and nuts. There have even been claims that this diet may help to treat autism, although this claim remains unproven.
At 6 months, there are differences in percent weight loss, with low-carb diets leading in percent loss.
It is important to assess what and how your pediatric patients are eating, and encourage them to eat a wide variety of foods. Yet grind grain into flour and suddenly you have a dangerous powder called “refined flour” that is supposed to be avoided like the plague. Corn? Grasses rely primarily on wind to disperse their seeds. Grains do not come wrapped in sweet fruits, since they’re not designed to be eaten. If you personally know people who eat a raw vegan diet, inquire about all aspects of their health and well-being, not just their weight or cholesterol levels, to see whether or not their diet is truly working for them.
Even the vast majority of manufactured foods and beverages contain a mixture of fructose and glucose, as you’ll see in the infographic later in this post. If so, you can probably eat naturally-occurring carbohydrates such as fruits and starchy vegetables relatively safely, just like our healthy ancestors did, without worrying about how many carbohydrate grams you eat per day. I’ll show you lots of ways to figure out whether you have insulin resistance shortly. They also contain fructose and sugar alcohols, which can result in a laxative effect or other uncomfortable symptoms if you overeat them. If you have insulin resistance, you should stay away from all legumes and grains, even whole grains. Agave syrups contain in the neighborhood of 70% to 90% fructose, making agave syrup the mother of all high-fructose syrups. Examples include bread, pasta, crackers, white rice, and non-sugary cereals like Special K®, Corn Flakes®, and Rice Krispies®.
So, if you eat 2,000 calories per day, the WHO says that no more than 100 calories should come from added sugars, including “sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.” That amounts to 26 grams of sugar per day, which is just over 2 tablespoons of sugar per day, maximum.
Also included is a new quick and dirty formula you can use to estimate your own insulin resistance by plugging in your fasting blood glucose and your triglyceride results. In most cases, carbohydrate cravings will go away within a number of days once you get your carbohydrate intake down low enough.
They may tell you that your problem is due to too much fat in your diet, or not enough exercise.
What have you personally found useful in improving insulin resistance and the diseases associated with it?
I would like to mention that you noted choosing unsweetened tea or coffee… but these beverages have an effect on insulin levels also. Most people who follow a strict low-carbohydrate diet can get away with unsweetened caffeinated beverages, but In people who don’t notice enough improvement in their metabolism simply by eating a very low-carbohydrate diet, removing caffeine is one of the things they can try to see if they can get better results.
One of the best ways to treat hypoglycemia, surprisingly enough, is to eat a low-carbohydrate diet.
No doubt our prehistoric ancestors included whole food sources of carbohydrates such as fruits and starchy roots in their diets, depending on where they lived and time of year (hard to find many carbs in the winter in some areas of the world). I currently eat a ketogenic diet (about 4 months in this time around) and have been measuring my ketones religiously every morning, but haven’t been measuring my blood sugar. I mean on one hand I feel like somehow some way there is always a cure, so if we have the capacity for mass IR then we also have the mass production of overt fats available to counteract and go on a high-fat diet once we screw ourselves up with carbs. As for zinc, meat is an excellent source of zinc, and as you point out, phytates from foods like grains and beans interfere with zinc absorption, so they are best avoided entirely.
Clearing up confusion is my favorite thing to (try to) do here, so thank you for your kind words.
With the Atkins diet, there are no restrictions on intake of calories, protein, or fat (except no trans fats).
After one year, weight loss was similar between groups, but a low-carbohydrate diet was better with regard to dyslipidemia and glycemic control after adjustment for differences in weight loss. Crash dieting, avoiding certain food groups, and disordered eating are particularly common among overweight, competitive athletes, and many young women.
Grains and legumes were not designed with the health of humans and animals in mind, so no special precautions were taken by the plant to minimize damage to our health. However, you could still easily become insulin resistant if you eat refined carbohydrates, especially as you get older. For those of us who are insulin-resistant, the sad truth is that we need to limit ALL types of carbohydrate, including fruits, starchy vegetables, grains and beans, not just added sugar and refined carbohydrates. The happy truth is that since carbohydrates lie at the root of most of our problems, we have the power to change the course of our future simply by changing our diet!
It’s important to avoid refined and high glycemic index carbohydrates, and not to eat all of your daily carbohydrate in one sitting, so aim for no more than 15-20 grams of net carbohydrate from whole foods per meal. Meat-based diets are surprisingly safe and healthy.] Then, if you wish, you can gradually add back healthy whole food sources of carbohydrates until you find your personal limit. However, there was virtually no access to refined carbohydrates back then, so I think it’s safe to imagine that they had healthy carbohydrate metabolism.
Said another way, the blood-sugar related issues will NOT go away no matter what I do without adequate mineral support. Gluten is a protein found in wheat, barley, rye and titicale (hybrid mix of rye and wheat).
Nevertheless, small studies have shown that low-carbohydrate diets and energy-restricted low-fat diets have similar short-term weight management successes, and they are generally safe. Most of us can eat a low-calorie diet that contains plenty of carbohydrate and lose weight because calories do matter, but some of us tolerate that kind of a diet better than others, and some of us have to lower our calories to unsustainable depths if we include carbohydrate. It’s a LOT harder to overdose on sugar eating whole fruit than it is to overdose on sugar by eating candy, cookies, cake, or by guzzling fruit juice or soda. It’s perfectly safe to eat no carbohydrate at all, so you don’t have to worry about going too low, only about going too high for your particular metabolism. You’ll know if you’re over your personal limit if your lab tests or health problems are not improving (or are getting worse), you have carbohydrate cravings, or you are gaining weight.
If you’re a one-step-at-a-time person, start with your usual diet and gradually remove carbohydrate until you find your personal limit.
I own two myself that I can personally vouch for, but there are less expensive systems available. For people who need to remove caffeine in order to correct their metabolism, but miss the taste of coffee or tea, they could substitute herbal iced teas and decaffeinated coffees. If so, then they probably handled whole food carbohydrates relatively safely, as people today without insulin resistance should be able to, as well. Fat is required for the absorption and storage of a variety of key vitamins and therefore needs to be eaten with every meal.
However, there is very limited data on the long-term outcomes and safety of specific diets for children and adolescents. On a low-calorie diet that contains carbohydrate, many of us get hungry (making it hard to sustain caloric deficit long-term) and will burn muscle for sugar along with fat, losing lean body mass. To protect yourself from insulin-resistant conditions down the road, stick to whole foods and hopefully you won’t lose your ability to process carbohydrates later on. It only takes a few weeks to see improvements in appetite, weight, and even most blood tests! If you go this route, remove the refined and high glycemic index carbs first, as these are the most powerful triggers for insulin resistance. The cost of the meters themselves is usually not the issue, it’s the blood test strips that run into money, so compare strip prices when shopping.
The most important gift you have given me is dispelling my confusion about food and nutrition, that is not only incorrect but often contradictory.
In addition, while oats are gluten-free themselves, they are almost always contaminated by contact gluten-containing grains during processing. Examples of low-sugar fruits are strawberries, blackberries, raspberries, apricots, and papayas. The ones I own are the OneTouch UltraMini, which measures blood sugar only, and the Precision Xtra Blood Glucose and Ketone Monitor, which can measure blood sugar and blood ketones (separate strips required). If you eat enough calories to bring yourself up to a healthy weight (a BMI of at least 20 is good to aim for in most cases) and you are still hungry, it could be the fruits and rice and starch that artificially elevate your hunger levels, so you could re-evaluate your situation at that point. I am confident you will discover for yourself that removing sugar from your diet is a lot more effective in helping you reach your health goals than other approaches. I eventually launched my own cereal brand called "BIKOKUKOMACHI?(beautiful grain Komachi)".
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