Keto Myths!


AREN'T WHOLE GRAINS GOOD FOR ME?

The concept of health in modern times is often a warped and strange one. Whole grains are no different and often are portrayed as healthy and necessary in a western diet. The fact is that whole grains are no different from sugar and often have a higher glycemic index than sugar itself. This means that eating raw sugar causes less of an insulin response in your body than a slice of bread. Gary Taubes reports in Why We Get Fat: And What To Do About It that a man has to walk up approximately twenty-two flights of stairs to burn off the energy of one slice of bread. The truth about grains is that they are energy dense and lack the nutrients or longevity of fats and proteins, in addition to being strongly associated with auto-immune diseases.

IS MORE PROTEIN THAN FAT OK?

Yes, but typically not necessary. The common recommendation is between 0.8-1.2g of protein/lb of lean mass (more than 0.8g is only recommended if you are weight training intensely, and even then, there are not too many studies showing protein above this amount being effective). For most people, this will be around 50g-150g of protein a day, which is more or less independent of your fat macro. Thus if you are severely restricting calories (and thus your fat macro since carbs are minimal) and have a lot of lean mass, you may end up having more protein than fat.

Also, unless you are having an obscene amount of protein (>2g of protein/lb bodyweight), you probably will not affect ketosis. The only thing you are hurting is your wallet and maybe your regularity.

WON'T FAT MAKE ME FAT (AND DIABETIC)!?

Fat making people fat has got to be one of the most misunderstood concepts in history. This logic doesn't apply properly to anything else; if it did we’d all be green if we ate a lot of cucumbers. Fat makes us fat when its paired with high levels of carbohydrates, actually. That is when fat makes you fat but putting all the blame on fat isn’t solving the problem, it only points to half of the problem.

Diabetes is becoming an increasingly worrisome problem that plagues the western world. Type-2 Diabetes is a serious problem that needs to be remedied. However, it seems that most people don’t understand what complicates diabetes. Diabetics aren’t affected by large amounts of fat or protein; while they cause insulin responses it is nowhere near the response you get from carbohydrates. When a diabetic eats a hamburger with fries the sections that alter the blood sugar most drastically are the starchy fries and bun of the burger. It is not the fatty meat or pile of cheese and pickles that cause problems. It makes sense that the things that cause more drastic insulin spike would cause the disorder that surrounds insulin problems. Fat is not to blame at all; it just happens to take the fall.

CARB BLOCKERS AND RASPBERRY KETONES CAN SUPPLEMENT A LOW CARB DIET, RIGHT?

These are brand new products with very little scientific research associated with their usage. These products can be disregarded as snake oil. Eat fewer carbs and you will make your own ketones. There's no magic workaround.

WHAT ABOUT CHOLESTEROL AND HEART DISEASE?

Cholesterol is a waxy, charming lipid gracing every cell’s membrane and our blood plasma. Its jobs, which are many, include insulating neurons, building and maintaining cellular membranes, metabolizing fat soluble vitamins, producing bile, and kick-starting the body’s synthesis of many hormones, including the sex hormones. Cool stuff actually.

Given all the work cholesterol has to do, the liver is careful to ensure the body always has enough, producing some 1000-1400 milligrams of it each day. In comparison, the 300 milligram recommended limit for dietary cholesterol (your tax dollars at work in the USDA) is a drop in the bucket. And get this: our livers come with feedback mechanisms (at no additional cost) that regulate cholesterol production in response to our dietary intake. When we eat more, it makes less, and vice-versa. Imagine that!

WHAT ARE HDL/LDL/TRIGLYCERIDES?

First, there are high density lipoproteins (HDL/the “good” one). He has the popular job of transferring cholesterol from the body’s tissues back to the liver.

Next, there are low density lipoproteins (LDL/the “bad” one). LDL is a lipoprotein and delivery man as well. He has the disgraced job of transporting cholesterol after production from the liver to the body’s tissues.

Third, there are triglycerides, which are essentially the form that fat takes as it travels to the body’s tissues through the bloodstream. The relationship between triglycerides and cholesterol is more of an association. A high triglyceride level, which is unequivocally fueled by a high carb diet, is very often a marker for other problems in the body, particularly insulin resistance (and accompanying risk of diabetes) as well as inflammation (with its risk of heart disease). High levels are often seen with low HDL cholesterol.

Keto Almond Bread