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Diet Dogmas... thou shall not eat carbohydrates · Scientific Health: Education and Human Performance

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  Thanks for joining. Before we get started, please make sure that you have subscribed
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  and are following us on all of the various platforms that we're publishing on, whether
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  here on the podcast, on YouTube, through Substack, as well as the Quick Takes being posted onto
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  make sure you're leaving that five star rating and sharing out with everybody that you know.
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  And with that said, let's go ahead and get started. The following is an introduction
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  to a section of the upcoming book, Diet Dogmas. There is a general desire to have a quick
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  and simple fix that we can make to our diet that someone's going to make us, quote, lean
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  and sexy, end quote, or quote, fit and healthy, end quote, a change where we can fall prey
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  to quick messages, to personalities, where we almost want to follow the tenants, the
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  guides, the dogmas, as if we're following a new religion. One such movement that seems
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  to have taken hold over the last decade or so is the movement that we should avoid sugars
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  at all costs and are constantly being told about how bad sugars are and that we need
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  to get rid of sugars from our diet. Done so by following a, quote, keto diet or a, quote,
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  paleo diet, or maybe even the, quote, carnivore diet. But are these the best diets for me
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  to follow in order to lose weight and in order to get healthy? Well, let's talk about that.
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  Warning. The following presentation contains information that might contradict what you
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  have previously heard or believed to be true about how the human body works and contains
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  material that is not suitable for close minded individuals. Enjoy.
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  Let's go ahead and let's talk about ketogenic and paleo diets. What are the pros? What are
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  the cons? What does the sign say in a quick overview? Once again, we'll be getting much
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  more details within the book. And this is simply just an overview to the chapter that
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  I'll shout not eat carbohydrates. So let's go ahead and let's talk about paleo and let's
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  talk about keto diets. And so paleo diets, what is it? What it isn't? And should I use
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  it? So what is the paleo diet? The paleo diet is a dietary philosophy that is focused on
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  what we think a paleolithic human would have eaten for their diet. Based off of the idea
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  that we're going to be eating a lot of raw or natural things such as fish, steak, shellfish,
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  poultry, vegetables, nuts, fruits, berries, and eggs. The idea is, is that this type of
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  diet is going to counteract a lot of the nutritional deficiencies that might come about through
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  eating a modern diet or eating from fast food restaurants that can lead to a host of problems
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  such as obesity issues, along with metabolic issues coming about through the consumption
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  of various types of fast food or processed foods. But what does the evidence say? What
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  is the idea that surrounds the paleo diet or the paleo diet, sometimes we're just the
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  caveman diet and does it actually hold true when we start looking at the evidence? Which
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  remembers that most of the recommendations that we are going to be providing from a paleo
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  diet is coming from analysis of modern hunter and gatherer associations, hunter and gatherer
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  groups, not necessarily what might have been consumed during paleolithic time. We also
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  have to remember that a lot of the foods that we're going to consider to be paleo are actually
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  modern in their derivations. A lot of the benefits that we're going to look at are not
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  universal and there is some question as to whether or not the benefits that we see coming
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  from the diets are coming from the diet or coming from other things. So what do we know
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  that comes out in terms of benefits? We do know that there is some benefits that come
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  about from following a paleolithic dietary practice or paleo diet or a caveman diet.
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  A lot of these benefits are similar to the benefits that we see coming from things like
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  intermittent fasting, a very low carbohydrate diet, as well as with a plant rich diet, things
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  like increased insulin sensitivity and neuroplasticity within the nervous system and a reduction
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  in ROS gamut, an increase in metabolic flexibility and increase in insulin sensitivity and increase
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  in lipolysis, breakdown of lipids and an increase in an anabolism, growing of tissues within
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  the musculoskeletal system. Within the cardiovascular system, this is where we start seeing a lot
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  of differences that might come about where we don't see universally one direction in
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  terms of changes, where we will see a change in compliance, a change in cardiac function,
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  a change in atherosclerosis and a change in inflammation that is highly questionable in
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  terms of its root benefit coming from the diet as opposed to other lifestyle changes.
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  In adipose tissue, we do see an increase in insulin sensitivity, an increase in lipolysis,
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  the breakdown of lipids, as well as a change in adipokine signaling and macrophage signaling.
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  Changes in adipokine signaling changes in the hormone signals coming from the adipose
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  tissue as well as changes in macrophage activation lead to changes in inflammation that may lead
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  to the reduction in ROS damage and the reduction in inflammation that we see throughout the
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  body for people who follow a Paleolithic diet. In terms of pancreas functions, we do see
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  a normalization of insulin and glutagon levels for those individuals who happen to have metabolic
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  issues, metabolic syndrome or type 2 diabetes that follow a Paleo diet. But once again,
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  it is not universal and may be associated with changes in activity as well as other
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  lifestyle intervention. In terms of liver functions, once again, we do see some questionable
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  responses coming out of liver functions. However, for those who follow a Paleo diet that has
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  the reduction in or reduces the consumption of a lot of the sugars and a lot of the grains,
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  we will see an increase in ketone formation due to a change in metabolic functions towards
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  lipid utilization and ketogenic processes. As with all the other insulin sensitive tissues,
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  we will see an increase in insulin sensitivity due to the reduction in sugar loads and in
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  carbohydrate loads. We will see an increase in ROS clearance as well as a change in the
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  non-alcoholic fatty acid liver issues within the liver for people who have metabolic issues
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  and change diet to follow a Paleo diet. Well, that's all well and good. What about the entirety
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  of the research? We did say that there was some questionable and some responses that
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  were not universally found. And so the question comes about is, does it automatically mean
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  a healthier food in our diet? Is our diet automatically healthier because we are going
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  to be eating more unprocessed foods, at least that's the claim, or eating things that are
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  more in line with what we would have had in Paleolithic times, closer to what some people
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  refer to as ancestral human diets. The problem is that a lot of the claims about ancestral
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  human diet is going to ignore a lot of the evolutionary processes that have happened
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  within human history. And so if we look at a lot of the evidences out there, is it actually
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  safer? Do we actually have evidence to show that the Paleo diet is worth all of the hype
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  that we tend to attribute to it? And this is where once again, just like with all the
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  other diets, we have to go back and say, well, we're going to have deficiencies and we're
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  going to have deficiencies because we're going to be cutting out things from the diet.
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  Based off of how we go about setting up the Paleo diet, we could be deficient in various
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  vitamins such as vitamin B, in particular folate, as well as vitamin C and vitamin D,
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  as well as some other antioxidants. We could have ion deficiencies, ion deficiencies such
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  as calcium, iron, iodine, magnesium, psyllium and sodium. Notice there's a question mark
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  on the sodium deficiency and that depends upon what type of meats we're going to be
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  eating and how we go about seasoning the meats. However, with the reduction in dairy consumption,
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  we do run the risk of having calcium deficiency as well as vitamin D deficiency. With the
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  reduction in grain consumption, we do risk having vitamin B deficiencies coming about
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  in particular the folate, but also with the niacin. We will also see a change in psychological
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  drive for food more in a Paleo diet than in many of the other diets simply because of
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  the excessive labeling of good food versus bad food. Because of the lower consumption
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  of vegetables in some of the diets, this is going to be very similar to what we see with
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  a very low carbohydrate ketogenic diet, we do run the risk of diet induced metabolic
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  acidosis. The other thing that to worry about based off of the type of foods that we're
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  eating in terms of getting our proteins, our fats and our carbohydrates is an excessive
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  load of animal saturated fat, animal antigens and cholesterol issues. The animal antigen
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  and cholesterol issues can lead to an actual increase in atherosclerosis, hardening of
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  the arteries as well as cardiovascular disease. Based off of the type of animals that we're
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  going to be eating within the Paleo diet, we could see a hyper saturation of saturated
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  fats, meaning we're going to have large amounts of saturated fats relative to our polyunsaturated
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  fats or MUFAs and our monounsaturated fats or MUFAs. Based off of the source of the animal
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  protein, we could see altered fat metabolism and fat absorption taking place as well as
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  altered cholesterol metabolism within the liver, which could lead to increased levels
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  of circulating LDLs within the body. So one of the things we have to address within
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  the idea about the Paleo diet is, is it actually truly close to the Paleolithic diet? That
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  is, is it actually historically close to what we would think of as a Paleolithic diet? And
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  once again, what we're looking at is we're looking at dietary practices that are closer
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  to hunter gatherer practices than actual Paleolithic practices, mainly because the foods that we're
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  eating have evolved with us evolving. The other thing is that a lot of the ideas around
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  the Paleolithic diet kind of goes to the, to the GIF at the very beginning of the discussion
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  in terms of the Flintstones is that we misrepresent what actually is historically accurate in
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  terms of our dietary practices, 10, 20, 30, 40,000 years ago. As we were doing a lot of
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  cultivating, we're doing a lot of agricultural cultivation and domestication taking place,
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  which means a lot of the foods that we think about as being modern aren't actually modern,
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  they're more Paleolithic than we actually attribute in terms of their sourcing. But
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  the other thing is, is that just like with all other diets, we start having mass produced
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  issues. We start having things that are becoming processed, things that are having chemical
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  additives within it, things that can and do act like metabolic disruptors, which means
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  that we run the risk of having metabolic disruption taking place from following a Paleo diet,
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  very similar to following a lot of the other diets that we think about as having health
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  benefits to it based off of the way in which it's being sold to us. And so if we start
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  looking at the underlying issues coming into the Paleolithic diet, it's not as clear cut
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  as what we would hope it would be based off of how the chemicals and how the nutrients
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  and how all of the processing takes place, particularly for the mass produced Paleo labeled
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  foods. If we're to follow a Paleo diet based off of the use of meats and vegetables and
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  nuts and berries and fruits without purchasing the mass produced foods, we will lower the
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  risk of having metabolic disruption within there, based off of the percentages that we
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  see in terms of consumption, where there is a wide range in what is being advertised or
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  advised in terms of consumption of macronutrient, we could still have metabolic disruption taking
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  place based off of following a Paleo diet. One such type of diet that we might have is
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  that keto diet, where we're going to skip the carbs, eat the fat, eat the protein, stuff
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  that has become very popular. So what is the ketogenic diet? The ketogenic diet is a
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  diet that is meant to eliminate a lot of the sugars and starches and replace them with
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  fats and proteins. Depending upon what type of ketogenic diet you might follow, you'll
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  see a different type of breakdown in terms of fats versus protein. But the idea here
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  is to by eliminating a lot of the sugars and by eliminating a lot of the fast foods that
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  we might consume within our diet, we're able to eliminate a lot of the metabolic diseases
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  that are facing us currently, a lot of the over fatness and hyperadiposity that affects
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  us both aesthetically as well as metabolically, as well as in terms of our health. And so
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  what's the evidence say? What do we know about ketogenic diet that is going to lead to some
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  of the health benefits that get reported as relates to the ketogenic diet? Well, a lot
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  of it has to do with changes in metabolism based off of changes in our energy utilization,
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  where we're going to change the fuel sources that we're going to follow to get the ATP
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  within the body, where instead of using a lot of carbohydrates, while we will still
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  use some carbohydrate, the majority of energy metabolism is going to focus on fat utilization
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  through most of the activities that we're going to have. By changing the use of sugars
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  to use of fats, we're going to change a lot of hormone actions that might take place.
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  Some actions that will lead to changes in various types of sensitivity, as well as various
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  types of masses that we might see within the body, as it's going to change our relative
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  body compositional ratio. Within our adipose tissue, because we're going to change our
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  dietary practices, we're going to end up increasing the utilization of fat and increasing hormone
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  changes that will increase the amount of fat breakdown we might see within adipose tissue.
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  This is going to be accompanied by a change in insulin sensitivity, a change in hormone
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  signaling, and a change in macrophage signaling from the macrophages from the immune cells
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  that we see within the fat masses of the body. Changes in metabolism at the fat cells is
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  going to lead to changes in hormone signaling coming away from the pancreas, which is going
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  to lead to normalization of insulin and glucagon, particularly for people who have insulin and
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  glucagon issues, metabolic issues, due to overfatness. At the liver, we're going to
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  see an increase in gluconeogenesis, making of glucose from glucose metabolites, as well
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  as an increase in ketone formation due to the restriction that we might have in total
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  amount of carbohydrates that we're going to consume. What we have to remember is that
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  we need 120 grams of carbohydrates minimum in order to have proper neuron function. And
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  in order to meet that glucose need, the liver is going to produce more glucose for the body
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  through gluconeogenesis. Because of the change in fat metabolism, we will see an increase
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  in insulin sensitivity is going to come about due to changes in normalization of insulin
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  and glucagon signaling, as well as an increase in ROS clearance due to changes in metabolism
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  is going to reduce the total amount of ROS that we might see within the body due to changes
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  in inflammation. In the nervous system, we're going to see changes in insulin sensitivity
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  that's going to lead to neuroplasticity. The changes in insulin sensitivity, along with
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  a reduction in ROS inflammation damage has been attributed to the changes that we might
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  see within neurodegenerative diseases for people who follow a ketogenic diet. There
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  is some reported benefit for people who have seizure disorders, where following a ketogenic
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  diet will reduce the total number of seizures and the total level of seizure that might
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  be experienced if one would one would experience a seizure. Within the musculoskeletal system,
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  we will see various changes in metabolic flexibility, we will change what fuel sources we might
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  use for energy purposes. We will see an increase in insulin sensitivity, we will see a change
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  in fat mass utilization, fat mass utilization for energy purposes, which means we're going
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  to see an increase in lipolysis and fatty acid oxidation. We may see an increase in
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  protein utilization. However, that increase in protein utilization for energy purposes
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  will be offset by increase in anabolic responses, growth responses, as well as the retention
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  of skeletal mass and skeletal muscle mass that is bone and skeletal muscle tissue being
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  retained during weight loss period. In terms of cardiovascular benefit, this is where we
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  see a lot of variability based off of how we measure changes within the systems based
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  off of the ketogenic diet. Where due to a reduction in inflammation, we may see changes
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  in atherosclerosis and change in cardiac functions. However, this is not universally seen for
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  everybody following a ketogenic diet based off of the ability to metabolize fats within
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  the body. So all that sounds great, but then we got to think, wait, is it too good to be
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  true? Is it a panacea? Is it something that is going to be a cure all? This is where we
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  have to start looking at what does the evidence say? Just eating keto doesn't mean being healthier.
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  There is some indication that following a high fat diet can hurt exercise performance
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  and can hurt athletic performance. But how true is that? Well, if we look into the research,
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  there is some evidence to support that eating keto is not necessarily automatically healthier
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  and following a high fat diet may impact my exercise performance, particularly in explosive
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  exercises as well as in long duration exercises, which is interesting given the fact that when
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  we do long duration exercise or long duration activities, we tend to utilize more fats than
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  we do carbohydrates. But the problem is, is that changes in fat utilization following
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  a ketogenic diet may lead to a reduction in explosive muscle contraction capability because
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  of the reduction in glycogen and glycogen stores within the muscles. So what else might
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  we have to worry about as it relates to ketogenic diet deficiencies? Just like with any other
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  diet that we might follow, if we are not eating what we should be eating, we have to worry
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  about micronutrient deficiencies and macronutrient deficiencies. In this case here, because of
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  the restriction on types of foods that we might be eating, people who follow a ketogenic
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  diet that do not eat large amounts of vegetables, in particular, low glycemic vegetables may
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  have fiber deficiencies because of the increased use of fat or fuel source. People who follow
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  a ketogenic diet may have a carnitine deficiency. There is some evidence to support due to metabolic
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  use, vitamin B deficiencies. Once again, because of the type of foods that are being consumed,
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  we might have a vitamin C deficiency. Along with deficiencies in vitamins and in some
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  of our amino acids and some of our protein sources, we will also see some cation electrolyte
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  deficiency. There is some evidence to support that we might have a deficiency in iron, might
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  see a deficiency in magnesium and selenium, might see a deficiency in potassium and sodium
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  based off of following a ketogenic diet. Now, a lot of people might say, well, I'm going
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  to be eating large amounts of meat, so why am I going to have an iron deficiency when
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  we know that people who eat animal protein will automatically have higher amounts of
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  iron in their diet relative to people who don't eat animal protein? Well, based off
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  of the foods that we're eating following a ketogenic diet, we may have competition for
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  transport of a lot of these cations. At the same time, because I'm not consuming large
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  amounts of starches and large amounts of sugars, I do not have the ability to absorb a lot
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  of these cations due to current flow across the membranes of the intestine. A lot of the
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  ions that we see listed here are moving with water and water movement. It goes hand in
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  hand, particularly with sodium, as well as with a lot of the starches that we might have,
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  carbohydrates that we might have within our diet, where if I restrict the carbohydrates,
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  I may also restrict the movement of these cations. Because of the implicit and explicit
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  good food versus bad food idea, there is a change in psychological drive for foods that
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  may lead to various types of food cravings, but there's also a lot of social exclusion
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  going on within the ketogenic diet. The good food, bad food, and the social exclusion leads
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  to a very restrictive diet that can cause social exclusionary behaviors to take place
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  that may limit the likelihood of following the diet for long periods of time. There is
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  a chance based off of how we establish the ketogenic diet to induce a metabolic acidosis
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  within the person who follows the ketogenic diet due to the large amounts of animal protein
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  or protein in general, as well as the amount of fat within the diet. Speaking of fat, the
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  higher amounts of saturated fat and lower amounts of polyunsaturated fat and monounsaturated
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  fat, as well as an imbalance in the ratio between all the saturated fat and monounsaturated
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  fat, as well as the ratio in between our omegas, omega threes and omega sixes, can lead to
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  an altered fat absorption and metabolism taking place within the body. For some people, because
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  of genetic issues, they may have an altered ability to metabolize the cholesterol that's
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  being consumed, which may lead to an increase in LDL levels for individuals who are trying
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  to follow the ketogenic diet. Along with that, we might also have issues that come about
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  because of the fact that just because I am following a ketogenic diet, we tend to think
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  of the fact that we're following a natural food consumption. What we have to remember
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  is that a lot of these foods are going to be mass produced foods. And a lot of times
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  we're going to be consuming a lot of non-nutritive sweeteners. Non-nutritive sweeteners have
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  recently come into having a negative ideal about them as relates to increased risk for
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  cancer, increases for cardiovascular disease, increased risk for homeostasis as relates
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  to body weight issues and glucose metabolism, where the over consumption of a lot of these
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  non-nutritive sweeteners can act like metabolic disruptor. Now we have to have a caveat on
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  this because a lot of the evidence that we have is within animal models that do not in
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  100% way correlate with humans in terms of how we physiologically function and metabolically
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  function. However, over consumption of artificial sweeteners, non-nutritive sweeteners has been
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  linked with increased food intake, has been linked with abnormal insulin secretions, has
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  been linked with cardiovascular disease, has been linked with abnormal growth signals within
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  skeletal muscles, all mimicking what we might have already seen with people who exhibit
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  metabolic syndrome and over fatness, even though we're consuming these non-nutritive
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  sweeteners in an attempt to reduce caloric intake. And once again indicates that changes
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  in nutrition and changes in diet as relates to body weight, body composition and overall
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  health is not about calories. It's about the nutrients that are being consumed. Along with
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  this non-nutritive sweeteners tend to taste sweeter than normal sugar in terms of their
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  level of sweetness and our bliss point, which may lead to an over consumption of food in
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  an attempt to get the bliss point of consumption that we are attempting to get from food consumption,
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  which may lead to an increase in nutrient balance towards the consumption side that
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  can lead to increase in fat mass that we are attempting to combat by following the ketogenic
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  diet.