PJ's Fitness Blog

A blog about a fitter you. Come find out what is on the cutting edge of fitness science and be a part of the ongoing conversation.


Is Carbohydrate an Essential Nutrient?

Bagels and other carbs

People know about my low-carb lifestyle and they occasionally try to explain to me that the human body needs carbohydrates for energy.

Or that the brain has to have carbs in order to run properly.

Or that carbs are somehow necessary for optimal health.

And I have yet to hear this “advice” coming from someone who is healthier than me.

Things that make you go, “hmmmm…”

I realize their “advice” is also the current mainstream message, but if you do your own research and find out the facts for yourself, you will discover that the mainstream is wrong.

The mainstream happens to be wrong on lots of other stuff too. You should look into that. I have, and I don’t believe anyone anymore (especially the mainstream), without researching it for myself, especially on the important stuff, like things that have to do with health.

Blindly following what the mainstream, or even the “experts” tell you (including me), no matter how “qualified” or “credentialed” you think they are, without doing your own research, can get you in trouble (or sick, fat and even dead).

Here is an undisputed fact: Dietary carbohydrates are not necessary building blocks for any molecules or cells in the human body. This means carbohydrate is not an essential nutrient for humans.

Dietary carbohydrates aren’t necessary for human energy needs either (also contrary to what you might have heard). The body can obtain all the energy it needs from protein and fat, even in the case of long distance athletes!

Even if your body did need the type of fuel carbohydrates provide, the best sources are the slowly absorbed, complex forms found in green vegetables, which also happen to be the most nutrient-rich sources of food. They are also among the lowest net carb foods (among the foods that have carbs) because of their high fiber content. Is nature trying to tell us something? I think so.

I also get people telling me that the brain needs glucose (a type of sugar) for fuel. It is true that a small number of brain cells do prefer to run on glucose, but most of the brain’s preferred energy source is actually ketones, which can only be produced from fat metabolism. 

For that small percentage of brain cells who do prefer to run on glucose, guess what? The liver knows exactly how much to make for those cells and it does it with ease. Or, if you think you need to spare the liver the trouble (which you don’t because it’s designed for it), then those green veggies mentioned above will supply more than enough glucose for those brain cells.

What human science has found and what thousands of generations have taught us, is that there are certain essential nutrients necessary to sustain life. These nutrients are called “essential” because they cannot be produced by the body at all, or in large enough quantities, to sustain life. We must get these nutrients from the food we eat. Without adequate amounts of these essential nutrients, humans develop deficiencies which can result in less than optimal health, or even death.

These essential nutrients are:

  • Water
  • Energy (calories)
  • Amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)
  • Fatty acids (linoleic and α-linolenic acids)
  • Vitamins (ascorbic acid, vitamin A, vitamin D, vitamin E, vitamin K, thiamine, riboflavin, niacin, vitamin B-6, pantothenic acid, folic acid, biotin, and vitamin B-12)
  • Minerals (calcium, phosphorus, magnesium, iron, zinc, copper, manganese, iodine, selenium, molybdenum, and chromium)
  • Electrolytes (sodium, potassium, and chloride)

Did you see carbohydrates anywhere on this list?

The way science and human experience has concluded the essentiality of nutrients is through the identification of specific deficiency syndromes: 

  • When people don’t get enough protein, it leads to kwashiorkormarasmus, and/or cachexia, any of which can result in death.
  • When people don’t get enough fat, they are lacking certain essential fatty acids, which blocks their ability to absorb certain vitamins, which can result in death.
  • When people don’t get enough calories, they starve to death.
  • When people don’t get enough water, they die of dehydration.

There has never been a single case or example of a “carbohydrate deficiency syndrome” in humans. In fact, it’s quite the contrary. When humans reduce their intake of carbs, they get healthier, leaner, fitter and happier.

Few modern human cultures eat low-carbohydrate diets anymore, but that’s how we used to eat (up until several hundred years ago) and it’s how we are still designed to eat. 

There are several extremely healthy societies who still eat the way we all used to and we can learn from them. The traditional Eskimo diet, for example, is very low (-50 g/day) in carbohydrate (J Biol Chem 1921;47:463–73.). Other hunter-gatherer societies have very low-carb diets too, so do you think it’s a coincidence that those societies also happen to produce the healthiest, leanest and fittest people on the planet? I think not.

So what about fiber? Is that an essential nutrient? Nope. It’s a carb and we already went over that. Is it good to have? Yep, and you can get all you need from green veggies. We went over that too.

But here’s another fun fact: By weight, the human body is made up of about 2-5% carbs. The rest is water, protein, minerals and fat. If someone stopped eating all carbs, but continued to consume adequate amounts of water, protein, minerals and fat, their liver would manufacture all the carbs their body needs. In fact, a healthy liver always makes the exact amount of carbs needed. No more, no less. It’s really good at that. But it’s easy to get more carbs than we need by eating them.

Am I recommending that we eat zero carbs? Of course not. I’m just saying they aren’t ESSENTIAL and that we are eating WAY too many carbs, especially in the Standard American Diet (SAD). This is the primary reason we are getting so fat and unhealthy in this country (and most other parts of the world now).

By weight, my diet is about 5% carbs, mostly in the form of green veggies (and that’s a ton, by the way). The remaining 95% is fat and protein.

By calories, my diet is about 10% carbs, 75% fat and 15% protein.

I’m getting all the nutrients I need, not to just survive, but to THRIVE and I’m the healthiest, leanest, fittest and happiest I’ve ever been.

Bottom line: To get all your essential nutrients, eat lots of fat, then green veggies and then protein, to reach optimum health.

Further reading and additional citations:

What is Fat Adapted?”

Eat What You Are

 

Top 7 Anti-Inflammation Foods

time-magazine-cover-feb-2004Inflammation can cause many problems in the body, including slowed weight loss, joint pain, heart attacks, Alzheimer’s, tendonitis, general discomfort, bloating, and even major disease to name just a few.

Most people are inflamed most of the time and have even forgotten what it feels like to be “normal” or the way their body should be, if it were healthy. Once that inflammation is gone, it’s like having a new lease on life. Energy skyrockets (and stays consistent), brain fog goes away, most various types of pain disappear, sickness is rare and even chronic disease or major illness goes away forever.

Eating the right foods is the first and most important step. It should be a life commitment too, because falling off the wagon and eating inflammatory foods again, bring back all those horrible symptoms.

I mention this specifically because many people start the anti-inflammation lifestyle and of course, start to feel better. Then, as they move further away from the pain that got them started down this path, they don’t see the need anymore, so they (consciously and subconsciously) let those old habits and foods creep back into their lives, bringing the old symptoms back with a vengeance.

The worst culprits causing inflammation are sugar (in its many forms), starchy foods, trans fats and most processed foods. Genetically modified foods are also highly inflammatory, so the bottom line is to eat organic whenever possible and cut out processed foods as much as possible.

Just eating organic won’t take care of the inflammation problem by itself though. There are plenty of organic foods that are highly inflammatory, so below is a list of my seven favorites. There are of course, more than seven, but just reading this list of seven will give you a good idea of the direction you should be heading and the kind of foods you should be eating.

1.) Green vegetables – mainly because of their powerful antioxidants and flavonoids. Note: When green vegetables are fermented (i.e. sauerkraut), that takes it up another big notch because of their extremely high pro-biotic content, which nourishes certain gut flora that manufacture specific anti-flammation compounds.

2.) Salmon – mainly because of its high omega-3 content, which is the highest anti-inflammatory source of fat on the planet.

3.) Grass fed meat and wild game meat – mainly because of their high omega-3 content and CLA fat, which are the top two anti-inflammatory fats. Conventional red meat however, is HIGHLY inflammatory and even most organic meat is at least mildly inflammatory, so make sure it’s truly 100% grass-fed or wild! Note: Butter made from these animals is also highly anti-inflammatory because of the fats mentioned here.

4.) Avocados – mainly because of their unique type of fat and low fructose levels.

5.) Bone broth – mainly because of its easily absorbable minerals, condroitin and glucosamine. Condroitin and glucosamine can be found in supplement form as well, but they aren’t nearly as effective as getting it from bone broth, which is the most natural source.

6.) Coconut oil – mainly because of its specific type of fat and antioxidants. This is why PJs fitness chocolate is an anti-inflammatory food as well as a potent fat burner!

7.) Certain spices, namely, turmeric, cinnamon, and ginger – mainly because of their ability to break down toxins and boost the immune system, including nourishing specific gut bacteria that release anti-inflammation compounds.

Eat What You Are?

bncnun0cyaaqosaI’m sure you have heard it said, “You are what you eat.” And it’s true, to an extent, because people who eat crap, certainly end up feeling, and looking, like crap.

But what if we switched those words around a bit and followed the advice, “Eat WHAT you are?”

By this I mean, wouldn’t it make sense to eat the calorie composition of our own body makeup?

A healthy body has the following nutritional composition, meaning if you ate a person, this is what you would be eating, based on percent calories (not by weight):

  • 23% Protein
  • 64% Fat
  • 13% Carbohydrate

So if you ate what you are, what would that look like? It would look drastically different from the standard American diet, which is:

  • 21% Protein
  • 64% Carbohydrate
  • 15% Fat

Can you see the main difference? It’s the fat to carbs ratio that is killing us and making us so fat.

We should be eating what we are and then when we do, we can feel good about becoming what we eat – the way we really should be!

you-are-what-you-eat

 

Don’t Believe Anyone

IMG_9456Are you confused with all the misinformation out there? Are you tired of hearing all the conflicting opinions out there on health and fitness? It’s not your imagination. Even the “experts” rarely agree, but here is a 4 step process to get to the truth.

1.) Believe no one (including me).

2.) Question everything you hear.

3.) Doubt everything you think you know.

4.) Research topics of interest for yourself.

People come to me all the time, confused about conflicting health and fitness information they have heard, like:

  • Total calories vs. its the type of calorie (i.e. not all calories are created equal).
  • Eat mostly whole grains vs. mostly fat.
  • Low fat diet vs. paleo/primal/keto diets.
  • Low calorie diets vs. paleo/primal/keto diets.

Or people tell me that they feel misled, or even deceived by outdated or wrong information like: (more…)

Coke’s Dirty Big Secrets

aspartame side effects

The “Coke Is a Joke” infographic exposes the false weight loss and wellness claims of Coke in its diet soda line, which uses aspartame and other artificial sweeteners. Use the embed code to share it on your website.

<img src="http://media.mercola.com/assets/images/infographic/coke-is-a-joke.jpg" alt="aspartame side effects" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">The "<a href="http://www.mercola.com/infographics/coke-is-a-joke.htm"><strong>Coke is a Joke</strong></a>" infographic exposes the false weight loss and wellness claims of Coke in its diet soda line, which uses aspartame and other artificial sweeteners. Use the embed code to share it on your website.</p>

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