Macronutrients for Our Inner Fire

The proteins, carbohydrates and fats in our diet supply the basic building materials for the cells of the body, as well as the energy that is needed to do the ongoing construction and repairs. Macronutrients are what enable us to keep moving and thinking. They all are sources of calories, providing fuel for our metabolic furnace. When our daily caloric intake exceeds our energy expenditure, the excess calories are stored in the form of fat, giving rise to a profitable industry built around dieting and weight loss.

Eating Naturally

The typical American diet contains excessive amounts of animal protein, animal fat, and processed carbohydrates, the consumption of which correlates with numerous diseases. Because toxins in the environment become more concentrated as one eats higher up the food chain, a balanced diet consisting mainly of plant-based, natural foods is advantageous..

Proteins

Many factors are known to influence the amount of protein necessary to meet the body's needs, including a person's age, gender, lean body mass (total weight minus body fat), activity level, assimilation ability and other dietary factors. The quality (biological value) of a particular protein source incorporates measures of its amino acid composition and digestibility, as well as its ability of to promote cell reproduction and repair. Consequently, the type of protein also affects the quantity that needs to be consumed to meet a specific individual's protein requirements.

One needs to consume enough protein to meet the body's daily requirements for all eight essential amino acids in order to preserve muscle mass. As a general rule, a variety of protein sources consumed in the course of a day will provide ample quantities of all essential amino acids. For example, by eating some whole grains, legumes and nuts during the day (not necessarily in the same meal), any amino acids that may be lacking in one source will be compensated for by another.

The first step in planning a sensible nutrition program is to estimate your ideal body weight, because your requirements should be based upon that, and not your actual weight. Be aware that there are health risk associated with excessive protein consumption. Many Americans are regularly consuming twice as much protein as they actually need. The extra burden that places on the kidneys can contribute to premature renal failure. Older people, especially those who already have impaired renal function, need to be particularly careful about limiting their protein intake.

The recommended daily amount of protein is 0.36 grams per pound of lean body weight for a healthy, sedentary adult with normal kidney function. That mean someone with an ideal weight of 165 pounds should eat about 60 grams of protein a day. Anyone who is healthy and reasonably active will need more.

For those engaged in high-intensity activities, total protein requirement should be distributed throughout the day, to prevent excess protein from being converted into fat. Eating a snack with about 10 grams of protein immediately after exercise, and then a meal several hours later, provides optimal muscle repair.

Clinical, experimental, and epidemiological evidence by those not funded by the egg, dairy, poultry, pork and beef industries all appear to support the conclusion that plant-based sources of protein can effectively replace animal-based proteins in one's diet. This seems to be a wise strategy, especially if health-span (how long one lives a healthy, active life) is an important consideration.

Carbohydrates

We need enough carbohydrates in our diet to provide for the energy needs of our body, especially for our brain and muscles. The problem is that not all calories from carbohydrates have the same effect upon the body. The monosaccharide glucose is the vital carbohydrate that provides energy for every cell in our bodies. The monsaccharide fructose provides little energy, lots of sweetness, and has deleterious effects when consumed in all but the smallest of quantities. Table sugar is half fructose, so it would be prudent to think of sugar as a poison. There is also a category of carbohydrates known as insoluble dietary fiber that provides almost no energy but which are very important for our health.

The fact is that we are literally killing ourselves with all the cheap, sweet carbs that are readily available, not only as the sugar in our coffee and as snacks and treats, but also as one of the main ingredients of most packaged foods. If you don't believe me, read the labels on the packages. Even if you do believe me, it is prudent to read the labels on all packaged foods before you make your purchasing decisions. As a result of fructose-laden processed foods, and the sugar and honey used in cooking and baking, Americans are consuming unhealthy carbohydrates in dangerous quantities. Knowing the amount of fructose in the caloric equivalents of different foods can help us make healthier choices. Balancing carbohydrate intake by consuming some protein and unsaturated fat at each meal and snack can help to stabilize the insulin response. A desirable ratio of healthy (ie. fructose-free) carbs to protein to fat (by weight) is about 5:1:1.

The glycemic load (GL) of a food is calculated by dividing its glycemic index (GI) by 100 and multiplying that by the amount of net carbohydrate (in grams). Net carbohydrate is total carbohydrates minus dietary fiber. A low GL is 10 or less, and carries a significantly lower risk of "sugar shock" leading to the insulin resistance of pre-diabetes. Dietary glycemic load is the sum of the glycemic loads for all foods consumed that day. A low dietary GL is considered to be less than 80. For severe diabetes, the target for total glycemic load could be as low as 50.

It is important to keep in mind that glycemic index and glycemic load do not tell the whole story, because not all carbohydrate calories are equal in terms of the damage they do. Glucose has a GI of 100, sucrose a GI of 68, and fructose, the poisonous carbohydrate, has a GI of 32. Consequently, a Fructose Index (FI) had been proposed. The glycemic index is better at identifying foods that stimulate insulin secretion, while the fructose index can identify foods that produce insulin resistance. It is the ingestion of foods that induce insulin resistance that creates the greatest risk for obesity, type 2 diabetes, and cardiovascular disease.

Calorie (kcal) requirements can range from 25 kcal/kg/day for sedentary adults to about 40 kcal/kg/day for people who are metabolically stressed. Like proteins, carbohydrates supply 4 kilocalories per gram. It is generally recommended that 55-60 percent of one's total caloric intake comes from complex carbohydrates.

Strategies for lowering dietary glycemic loads and calories include increasing the consumption of whole grains, legumes, nuts, seeds, nonstarchy vegetables and certain fruits, to take the place of starchy foods such as white potatoes, pasta, white rice, bread, crackers and chips, while eliminating as much as possible all sugar and sugary foods, such as cookies, pies, cakes, candy, soft-drinks, jams, jellies, syrups, dried fruits and fruit juices. Generally speaking, the less a carbohydrate-rich food is chopped-up and the less time it is cooked, the lower its glycemic index.

Whole grains contain a plethora of important vitamins, minerals, and other phytonutrients that one simply cannot get from supplements. Whole grains have a lower glycemic load than equivalent quantities of their refined counterparts. Organic grains are preferable because they contain less pesticide residue. High whole grain intakes appear to be associated with decreased insulin resistance and increased insulin sensitivity in people who have not yet developed full-blown type 2 diabetes. When combined with legumes, whole grains can meet a person's daily essential amino acid requirements.

Pasta is unique in having a lower GI relative to its amount of carbohydrate because of the physical entrapment of ungelatinized starch granules in a sponge-like lattice of protein (gluten) molecules. Asian noodles, such as hokkein, udon and rice vermicelli, also have low to intermediate GI values. Brown pastas have similar GI values to their white counterparts. All pasta should be cooked al dente (firm to the bite). Overcooking boosts its GI. In any case, one should still be careful about portion size in order to limit the glycemic load delivered by pasta dishes. If it is too hard to eat pasta in moderation, then don't eat any at all, and soon your craving for pasta will fade away. This same principle applies to any food that you know you should be cutting back.

Still Craving Sweets?

Sugar junkies take note: Going "cold turkey" is the best way to take control of your sweet tooth. Non-nutritive, artificial sweeteners found in "diet" foods and beverages, perpetuate the desire for sweets and may have adverse effects upon the gut microbiome. These chemicals put profits into corporate pockets, and their potential health risks are of no concern to the industry.

I should mention that there are some "natural" sweet alternatives to fructose and sucrose that are often found in packaged foods. These include corn syrup and maltodextrin. If you eat packaged foods, the best way to protect yourself is to always read the labels and examine each product's ingredients carefully. If you don't know that it is good for you, don't buy it.

If you simply cannot go without something sweet, consider substituting a natural sugar-alcohol that's found in many plants and produced by the human body in the course of normal metabolism. It has the same bulk and sweetness as table sugar, but with far fewer calories and minimal effect on blood glucose and insulin levels. Erythritol, a four-carbon glucose fermentation product, has only 0.2 calories per gram. Another option is Stevia, a leaf extract from the Stevia rebaudiana plant, a type of sunflower.

Fats

The most energy-rich fuel for our metabolic furnace comes in the form of fats, with 9 Calories per gram. Because of the world-wide obesity epidemic, fats have been given a bad rap, but not only are there some good fats, some fatty acids are essential components of the cells of our body and necessary to sustain life.

Polyunsaturated Fatty Acids (PUFA)

The omega-3 and omega-6 fatty acids are polyunsaturated. Alpha-linolenic acid is a short-chain omega-3 fatty acid, and linoleic acid is an omega-6 fatty acid. Both of these are nutritionally essential fatty acids that cannot be synthesized by humans. The richest dietary sources of alpha-linolenic acid are flax seeds, walnuts and canola oil.

Linoleic acid, the most abundant dietary PUFA, is found in safflower, sunflower, corn, soybean and sesame oils, pine nuts, sunflower seeds, pecans, Brazil nuts and some vegetables. The Food and Nutrition Board of the U.S. Institute of Medicine considers an adequate intake of linoleic acid for women over the age of 50 to be 11 grams per day. Ideally, the ratio of omega-6 to omega-3 should be 1:1 and not exceed 4:1. Sadly, it is more like 10:1 in the typical American diet.

The major dietary source of the long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is oily fishes and krill. EPA is especially important for its anti-atherogenic properties. Due to the contamination of virtually all of the earth's fresh water and oceans with methyl-mercury, PCBs, and dioxin, fishes that are high on the food chain can no longer be safely consumed in quantities sufficient enough to provide adequate amounts of EPA and DHA.

The recommended dosage of fresh, contaminant-free, fish body oil is 1-3 grams/day, depending upon one's lipid profile. Higher doses may help to lower elevated blood triglyceride levels and raise HDL cholesterol. The fish oil supplement should be a concentrate, with at least 50% of the oil consisting of EPA and DHA. One's daily supplement of fish oil should provide about 500 mg of EPA Intakes higher than 3 g/day of EPA plus DHA should be under the direction of a physician.

Monounsaturated Fatty Acids (MUFA)

Monounsaturated fats lower total cholesterol and LDL cholesterol and increase HDL cholesterol. MUFAs do not affect eicosanoid synthesis and consequently preserve the critical balance between the omega-3 and omega-6 PUFAs. The major portion of one's dietary fat intake should come from the MUFAs that are found in almonds, filberts, cashews, peanuts, sesame seeds, olives and avocados.

Sesame oil contains 47% oleic acid (an omega-9 MUFA) and 39% linoleic acid (an omega-6 PUFA). Canola is a coined name given to a nutritionally enhanced oil produced from genetically modified rapeseed plants. Canola oil is more than 60% MUFA and 30% PUFA. Because of its high smoke point, small quantities of canola oil are recommended for cooking in a wok or skillet. For everything else, there is olive oil.

Olive oil is about 75% MUFA and 10% PUFA, while the remaining 15% is saturated. Because the USDA has not adopted labeling rules that parallel international standards, terms such as "extra virgin" may be applied to any grade of olive oil sold in this country, making the designation meaningless. Consumers should beware, and look for imported brands that say "unrefined" and "first cold press."

Be aware that 1 gram of fat supplies 9 calories, more than twice that of carbohydrates and proteins, while 1 gram of alcohol contributes 7 calories. Despite what you may have heard about the health benefits of the Mediterranean Diet, the amount of MUFA in one's diet should not be excessive. In relation to one's total daily calorie intake, 25-30% should come from fat, mostly MUFA.

Saturated Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol, accelerate the aging process, and lead to the chronic inflammatory state associated with heart attacks, strokes and cancer. Saturated fats are found in large concentrations in meat, poultry, dairy products, egg yolks, shellfish, coconut oil, palm oil and lard.

Trans fats are the worst kind of saturated fat. They are produced by chemically hydrogenating liquid oils, and are found in vegetable shortenings and hard margarines. Fast foods, snacks such as microwaved popcorn, and many processed foods contain trans fats. Every effort should be made to avoid foods containing saturated fats, because they are literally killing us! If you see the word "hydrogenated" on the food package label, even if only "partially hydrogenated," don't buy it. The only way to change the food industry's practices is with a consumer boycott of unhealthy foods.

Poisoned Fats

Cotton crops are one of the most chemically-intensive crops grown in the U.S. Many chemicals approved for use on cotton are not approved for use on food-based crops. Cottonfield leftovers are frequently fed to cattle. Cottonseed oil is not considered a food product by the FDA, and therefore its concentration of fat-soluble pesticides is not monitored by the government agency that is supposed to be protecting us. Cottonseed oil is commonly used in manufacturing potato chips and other snack foods. Along with soybean oil, it is usually genetically modified, and is very often partially or fully hydrogenated, making it a trans fat. I suggest that you do not eat any packaged food that lists cottonseed oil as an ingredient.

Unfortunately, many restaurants, including the so-called "classy" ones, are using cheap cottonseed oil for cooking. In order to boost profits by containing their costs, restaurants are inadvertantly lacing their sauteed and fried foods with dangerous pesticides. I suggest that if you eat out, you avoid anything on the menu that is sauteed or fried. Eating out is a risky proposition in any case, as restaurant patrons have no information about sanitary practices in the kitchen, or what ingredients are used in preparing their foods.

Safe and Healthy Eating

Foods that the U.S. Food and Drug Administration recognizes as being "heart-healthy" for their ability to lower serum cholesterol levels include soy proteins, sticky types of fibers like oats, barley, and psyllium, vegetables, viscous fibers, nuts, and plant sterols. A study of patients with hyperlipidemia demonstrated that overall, individuals who followed more of a plant-based diet had the most improved LDL-cholesterol levels, with a 13% average reduction from their baseline levels. Patients in the control arm ate a low-saturated-fat diet, and reduced their LDL cholesterol levels by only 3% from baseline (Jenkins D et al 2011). These results show that a diet rich in certain plant-based foods is significantly better than a diet low in saturated fat.

While food from plants can provide the foundation for a healthy diet, humans have not evolved to be strict vegetarians. Scientific analysis of the anatomical, physiological and paleontological evidence points to an omnivorous diet for our species. Fish, eggs, poultry and lean meat continue to be important sources of dietary proteins. Just remember that, while incorporating healthy foods into our diets, we need to also avoid unhealthy foods as much as possible, such as anything that contains more than a little salt, sugar, or saturated fat.

I usually recommend eating genetically unmodified, organically grown, unprocessed whole fresh fruits and vegetables, along with dried whole grains and beans, dry-roasted (and unsalted) nuts and seeds, plus some seaweed. Foods of animal origin, if judiciously chosen, will round out your diet, but should not be its mainstay. Our hunter-gatherer ancestors from the middle paleolithic period had access to a wide variety of plants, fish and shellfish. Almost all of their meat was lean, taken from totally organic, free-range animals.

In modern times, the problem with eating foods of animal origin is that animals accumulate increasing amounts of toxins in their bodies, the higher up in the food chain that they are. A prime example is the high level of mercury and PCBs in the flesh of many predatory fishes such as tuna. Pork, beef, poultry and dairy products, unless from organically-raised animals, may contain hormones, pesticides and antibiotics that put consumers at risk.

Processed meats, poultry and eggs may also be contaminated with pathogenic bacteria. Proper food storage and preparation can help reduce the risks, but don't think you can ignore food safety if you decide to go vegan (which I don't recommend). Improperly grown, harvested or transported vegetables, including romaine lettuce, spinach, and sprouts, can cause food-borne illnesses. People have died after eating organically grown sprouts that were contaminated with E. coli bacteria.

Protect yourself by knowing where your food comes from and how it has been grown or raised. Educate yourself with information from reputable web sites. Internet sources that are selling their own products, rather than simply hosting ads to generate revenue, are not considered reliable. Even with so-called trusted sources, it is wise to seek independent verification.