By Clark Peters
Most of America assumes, as I once did, that in a country with the highest standard of living anywhere, we would also naturally enjoy the best food anywhere. In fact, the modern American diet may be the worst diet in
By Clark Peters
Most of America assumes, as I once did, that in a country with the highest standard of living anywhere, we would also naturally enjoy the best food anywhere. In fact, the modern American diet may be the worst diet in the history of mankind in its effects on health and longevity. The problems are many but primarily revolve around processed concoctions replete with the wrong fats and simple carbohydrates. What follows are suggestions for a much healthier approach. For those eating the “typical” American cuisine, this will be a huge step towards healthier eating.
Heart disease is the primary killer in the U.S. If you are battling an existing or suspected cardiovascular condition, even this regimen may not be enough change. Your doctor should be consulted about diet in those instances. For most, however, movement toward this regimen will be a large step toward better health through diet.
Prior articles have focused on what not to put in your mouth; the short list would strongly suggest elimination or severe reduction of the following:
- Sugars—especially high fructose corn syrup, but all sugars are empty calories.
- Saturated fats and especially trans fats—some fats are essential, but these two categories have no redeeming qualities.
- Processed grains—the list here is very long. Any processed grain (flour) should be viewed as predigested sugars. These are found in cereals, breads, pastas, etc.
- Alcohol—the purest form of concentrated sugar. Cut way back. Zero is best.
- Fried anything—frying infuses fat into food. Oils heated to frying temperatures are toxic. Simple rule: eat nothing fried!
Okay, so that’s what to avoid or, at least, significantly reduce. But how do we eat healthier? As suggested in my previous article, “You Are What You Eat” (VIE Fall 2010), two fundamental rules apply:
- Consume all three macronutrients (protein, carbs, and good fats) with every meal.
- Eat these so as to maintain a stable blood sugar (glucose) level.
The alternative is a diet which promotes obesity, inflammation and disease! It’s that simple to describe, but takes some knowledge and discipline to implement.
Again, also covered in my previous article, each of the macronutrients provides items essential to good health:
- Proteins—provide amino acids, our basic building blocks.
- Carbohydrates (direct from nature) — provide nutrients, vitamins, minerals, phytonutrients, fiber, etc.
- Good fats—provide essential fatty acids and promote cell wall health and strength.
As well, we have made the point that each of the macronutrients has a distinctive glycemic (blood sugar) conversion characteristic:
- Proteins—moderate glycemic indices (GIs). Can be eaten alone without spiking sugar.
- Carbs—highest GIs, and the more processed, the higher the GI score.
- Fats—the slowest to convert (also can be eaten alone).
So, if our goal is to maintain an optimal blood sugar level, the macronutrients should be eaten in combinations which accomplish this. One of the best ways is to combine about 40 percent protein, 40 percent carbs (from nature) with 20 percent good fats. Meals and snacks combined this way will sustain optimal glucose levels, thus avoiding sugar spikes and crashes and, consequently, preventing hormone imbalances, obesity, splurge eating, mood swings, and poor health.
I don’t like counting calories or measuring ounces and grams, so a simple rule of thumb may help for portion control and proper ratio. For a full meal, aim for a fist-sized portion (self-regulating since different-sized men and women have different fist sizes) of protein, a fist-sized portion of complex carbs and a handful of good fat. For example, you might choose a “fist” of broiled skinless chicken breast and a “fist” of good carbs (say, a small salad bowl of raw vegetables with a salad dressing of extra virgin olive oil—a good fat—and vinegar, or steamed fresh vegetables sprinkled with raw almond slivers—another good fat).
Lean protein can be the foundation of most meals/snacks. There are two compelling reasons for this:
- Protein promotes stable glucose levels for hours, thus avoiding the urge to snack incessantly.
- Protein also promotes the release of glucagon, a hormone with the opposite effect of insulin; i.e., glucagon opens your fat cells so they can release glucose! This, of course, reduces fat while the protein’s amino acids are enhancing your lean body mass—very desirable.
So, let’s discuss good protein. Studies suggest eating about one gram of lean (less than 20 percent fat) protein per pound of body weight/day. So, a 200-pound man would need about 35 grams per meal, assuming six meals