From the Desk of Carolyn Dean MD ND
When you’re embarking upon a new, healthy way of living, you’ll be faced with a great deal of conflicting information about the best way to eat. I’ve had many questions from young men interested in their fitness and physical health “what am I supposed to eat?!”
They’re talking about the food for fitness controversy that’s rampant everywhere from the internet to the gym: carbs or protein or vegan or what?
A man’s gotta eat!
I understand why young men are confused. You talk to your trainer, or buddies who have the kind of physique that you’re trying to achieve and do similar workouts follow similar eating plans but you’re not getting the results you want.
Depending on which trainer, “expert” or activist you talk to, you’re going to get their perspective but not necessarily a perspective that’s right for you. Only you can do the work to discern your eating plan.
I’ll do my best to help you sort this out.
What Dr. Google or an MD might say about food
Not only does Dr. Google have a lot to say about the carb vs protein vs vegan controversy, but everyday people are lending their voice in online forums which further confuses the issue. I think some of the controversy comes from vocal people speaking out about how a specific way of eating didn’t help them or even harmed them.
High carbs
According to Dr. Google, eating food that’s high in carbohydrates will give you more energy for your workout, and for your immune system. The suggestion is that eating complex carbs, like beans, whole grains, fruits, and vegetables which take longer to digest, can lower your risk for heart disease and type 2 diabetes.
Simple carbohydrates like sugary treats, white bread, cereal and candy are metabolized quickly and can create spikes in blood sugar which over time can increase the risk of heart attack, stroke and diabetes.
The confusion grows for people who are doing a simple search online for health information. While there are “good carbs” (complex carbohydrates) and “bad carbs” (simple carbohydrates) many people take in that carbs are good and reach for the pasta.
Low carbs
A low carb diet eliminates sugar, processed grains and starchy vegetables. Vegetables like cauliflower, broccoli and leafy greens are encouraged along with more protein from meat, fish, chicken, nuts and eggs. Confusion happens again because according to Dr. Google, the low carb diet is said to lower the risk of diabetes and heart disease, manage blood pressure and even reverse type two diabetes. The same words it says about a high complex carb diet. Lord Sufferin’ Cats. Who are you to believe?
High protein
A diet high in protein is said to keep you feeling full for a longer period of time, thus reducing your appetite for snacking between meals. Protein is essential in building and repairing muscle and tissue which is of interest to young men focused on their fitness and strength. Protein supports immune function because it’s used in the building of antibodies which is essential to fight infection. Dr. Google cautions that too much protein, especially high fat meats can contribute to heart disease and exacerbate kidney disease. Yes, they already like to go to the extreme – is it Clickbait or is it Truth?
Vegan
A vegan diet is entirely plant-based, and it’s said to provide fairly quick benefits to digestion, blood sugar regulation, and in reducing inflammation. In the long term, there may be a reduced risk for heart disease and certain cancers. On the downside, a vegan diet, if not carefully planned can be low in vitamin B12, calcium, iron and omega 2 fats.
There’s that question again, “What am I supposed to eat?!”
What I say about food
There are three types of food:
* Proteins
* Fats
* Carbohydrates
Yes, three types, but what is not emphasized is that these foods are supposed to contain all the nutrients your body needs in order to survive. It’s true, carbs give you sugar which is a source of energy, fats also give you an energy source, and proteins are the building blocks of the structure of the body.
But if the food you eat doesn’t have enough magnesium, you don’t have a chance for 80% of known metabolic functions in your body to work well. If your fats don’t have the proper amount of omega-3 fatty acids or have too much omega-6, you are up a creek without a paddle. Same with protein – if you are a strict vegan, you could be lacking lysine, methionine, tryptophan, and phenylalanine that you can only get from animal protein.
Carbs fall into two categories: simple sugar carbs (think white bread, cookies, crackers, and sodas, which quickly break down into glucose) and complex carbs (such as vegetables, grains, and beans, which also break down into glucose but much more slowly; and they also contain fiber that is lacking in simple carbs.). These sugars provide the energy you need to operate.
NOTE: The fiber in complex carbs is the source of food for your probiotic microbiome!
Here’s something that Dr. Google doesn’t tell you. The 3 different food types digest at very different rates. Proteins stay in your stomach for about three hours, and fats can hang out for about six hours. But the simple sugars in carbohydrates (from bread, pasta cereal) are supposed to float right through your stomach; they are supposed to get broken down by enzymes in the small intestine.
If you eat simple carbs (especially refined sugar) with protein or fat, the sugar from the carbs gets trapped in your stomach. When sugars hang around in your stomach, they can begin to ferment and create gas. Younger people usually have enough stomach acid to digest the fermentation, but as you get older, the burps and belches begin to develop into a chorus of indigestion. So, what do you do? If you’re like many people, you take antacids, which actually blocks the small amount of stomach acid you do have and ultimately makes things worse.
I recommend a moratorium on sugars, period. But if you can’t completely eliminate sugar from your diet, I urge you to eat it separately from protein and fat. In other words, don’t eat meat, fish, poultry, eggs, cheese, milk, or butter at the same time you eat concentrated sugars like fruit, fruit juice, or refined sugars in pastries, cakes, soda, or candy. And just be aware that if you’re having pizza with cheese, meat and a sweetened, yeasty pizza crust, the digestion process is going to be complex as your system struggles to break down these combatting components.
If you find yourself in the Burping Club, try eating fruit about 30 minutes before a meal or three hours after and see how you make out.
When health food is unhealthy
More than a few people have told me that after they began eating “health food,” they developed gastrointestinal symptoms. They thought they were doing something good for their health but got blindsided by their digestive tracts! The health foods that many people move towards when they make a bid to change their lifestyles include whole wheat bread, soy products, and fruit.
Here are some ways that healthy foods can cause problems in certain people:
- Gas and bloating are common symptoms when people start eating more roughage. It’s not just the physical fiber but also the prebiotic effect of fiber which is a food for intestinal bacteria.
- The extra roughage from whole wheat could start the diarrhea ball rolling in a susceptible individual.
- Eating more wheat could uncover an underlying case of gluten intolerance, or lectin intolerance, causing either constipation or diarrhea.
- Soy protein powders, soy cheese, and soy meat products, hugely promoted by vegans and vegetarians, can cause susceptible people to develop gas and bloating. Soy is very difficult to digest for most people, especially if it is not fermented.
- If you don’t have the enzymes to digest fruit, you are going to suffer the intestinal consequences (usually of diarrhea) if you suddenly increase your fresh fruit intake. People subject to diarrhea often are deficient in fructose enzymes that are stripped off the intestinal walls by frequent bouts of diarrhea!
Supplements to support your diet
For more on this topic, I’ll refer you to my book Total Body ReSet for Men available to members at DrCarolynDean.com.
I know you’re reading this blog because you’re already tapped into the kind of information I share about illness and disease and their underlying explanations, solutions and interventions to achieve health and wellness. And I know you’re likely frustrated because you’re in possession of this information that could help someone you care about. Please forward this blog to someone you care about who is interested in disease prevention and longevity for younger men.
Be sure to call our knowledgeable Customer Service if you have any questions or if you want to take your supplement program further.
Carolyn Dean MD ND
The Doctor of the Future
