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Exercise Alters Our Microbiome

nytimes.com

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Re: Exercise Alters Our Microbiome

#231

Post by astura »

ThomPete wrote: post #224
astura wrote: post #134

Earlier quoted context omitted.

And my mother-in-law lost and keeps off over 100 pounds by restricting random food groups, however she still eats very high carb. And when I say random, I really mean random! There's literally no rhyme or reason to her choices other than she thinks they are "bad." Same with my vegan+ friend, high carb, 80 pounds kept off for a decade. I say vegan+ because she's vegan plus she has other random restrictions. Those are…

I also eat carbs I just stay away from them most of the time. That sounds like your mother-in-law if she eats random.

No, absolutely not, I literally said "she still eats very high carb." Her diet does not restrict or limit carbs at all and she eats plenty of them. It's pretty silly to assume everyone's diet is low carb by default.

I believe she eats potatoes at every meal or at least almost every meal and she also eats plenty of white rice. Also fruit juice is on her "good" list. Though she claims she "doesn't eat sugar."

She claims to not eat dairy but she eats yogurt because she thinks it's non-dairy. No, she doesn't have a yogurt exception, she honestly thinks it doesn't contain dairy. I'm not sure what she thinks it is.

There's not many foods she does eat and her diet is the same thing for the most part. I honestly think the key to her diet is all the food I've ever had made by her has been bland and unseasoned. If you're eating bland food you aren't prone to overeat.

I think it's absolutely ridiculous and makes no sense but it seems to work for her so I can't judge too harshly.

Re: Exercise Alters Our Microbiome

#232

Post by ghostbrainalpha »

slitaz wrote: post #178
cageface wrote: post #62

Earlier quoted context omitted.

This guy lost 50kg eating nothing but white potatoes for a year: http://www.independent.co.uk/life-style/health-and-families/... I personally wouldn't recommend that but it underlines the point that not all carbs are created equal. Our bodies process complex carbs with fiber very differently than refined sugars.

Potatoes are special. If you eat them with the skin, they are the most complete food.

Little known fact... if you eat Potatoes with the skin on them, they are the only food that is BOTH a fruit AND a Vegetable.

~ Dave Thomas (Founder of Wendy's and Nutritional Scientist)

Re: Exercise Alters Our Microbiome

#233

Post by DiThi »

jnordwick wrote: post #214
3131s wrote: post #163

Earlier quoted context omitted.

Olive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.

Coconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.

Saturated fat alone is not bad at all, it's actually very healthy. However combining it with carbs it's a bomb. If you don't believe me, try to find any study with negative effects of saturated fat where the diet doesn't also include >30% of calories as carbs.

Re: Exercise Alters Our Microbiome

#234

Post by Jemmeh »

christophilus wrote: post #215
jnordwick wrote: post #214

Earlier quoted context omitted.

Coconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.

That's begun to change. I anecdotally know a lot of people on a high-fat diet (Keto and such) and it has really worked for them. Inflammation is way down, energy is way up, weight is down, blood pressure is down, cholesterol is down, etc. Sugars / refined starches seem to be the nutrition villains, not natural, saturated fats. (But who knows! The recommendations change almost daily, it seems.)

Yep, a lot of the science behind "fat makes you fat" came from cherry picked data.

"The Story of Fat: Why we were Wrong about Health" https://www.youtube.com/watch?v=5S6-v37nOtY

Anecdotally I too am moving towards LCHF/Keto and so far my health has improved drastically from primarily focusing on adding fats back in after years of carefully measured low-fat low-calorie diets did nothing for me.

Re: Exercise Alters Our Microbiome

#235

Post by jackhack »

cageface wrote: post #176
beagle3 wrote: post #157

Earlier quoted context omitted.

Heavy cream, whipped or otherwise. Or just plain butter or ghee; It's not culturally accepted, but it's tasty.

Saturated fat has a lot of downsides and usually comes along with extra cholesterol. Stick to unsaturated (i.e. vegetable) fats for the sake of your cardiovascular system.

The thinking on this has completely inverted in the past 5 years. The correlation between dietary consumption of cholesterol and serum (blood level) cholesterol is limited at best. Studies which showed a linear relationship were flawed.

Put simply, it is now thought that cholesterol is a plaster over the arterial inflammation caused by sugars. It is a symptom, not a cause of plaques.

Re: Exercise Alters Our Microbiome

#236

Post by DiThi »

Jemmeh wrote: post #228
hycaria wrote: post #81

Earlier quoted context omitted.

I don't get why you would exclude potatoes and eat bananas. They are very very similar foods. Everything that is flour based is refined, lacks fiber etc so I get the pasta and bread exclusion, but the potatoes one makes no sense imo. Overall in this thread, once again americans discover that they eat shit and simply cooking meals yourself from scratch (with limited fat of course) with no treats between meals makes yo…

Potatoes are high carb, and high carb makes most people fat. To be fair, bananas are high carb too. Also fat doesn't make you fat. A lot of people actually rapidly lose weight on a ketogenic diet with approx 70% of their food being healthy fats. The Story of Fat: Why we were Wrong about Health https://www.youtube.com/watch?v=5S6-v37nOtY

You may want to remove the "t=88s". That's an excellent video I recommended many times, by the way. It has a text version with many sources linked in the description, and the rest of the channel is very good too.

Re: Exercise Alters Our Microbiome

#237

Post by greggman »

hycaria wrote: post #81
sillysaurus3 wrote: post #6

I dropped all forms of sugar and corn syrup a few months ago. I was never a health nut. Quite the opposite. It's incredible how much your physiology alters just from that. Water tastes good now. I used to drink water with crystal light, because it was so bland. Shed 20lbs without even exercising. I eat bananas, apples, peanut butter and chicken. Learned to cook a few things. You sort of have to, if you want to avoid…

I don't get why you would exclude potatoes and eat bananas. They are very very similar foods. Everything that is flour based is refined, lacks fiber etc so I get the pasta and bread exclusion, but the potatoes one makes no sense imo. Overall in this thread, once again americans discover that they eat shit and simply cooking meals yourself from scratch (with limited fat of course) with no treats between meals makes yo…

are all European cultures healthy? I got the impression Germany had a pretty unhealthy diet. Same with Turkey.

Re: Exercise Alters Our Microbiome

#238

Post by jackhack »

matte_black wrote: post #193
TheAdamAndChe wrote: post #153

Earlier quoted context omitted.

What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.

You actually need healthy fats to gain muscle, I require 44g a day. Before I knew this I used to focus only on protein and carbs and wondered why I wasn’t gaining as much as I should be. It is very easy to increase fat intake. I get it mostly from olive oil and peanut butter. A serving of each is 14g.

Makes sense. Cholesterol is a necessary component of testosterone, and cannot be synthesized without it.

Re: Exercise Alters Our Microbiome

#239

Post by wskinner »

rapind wrote: post #219
cageface wrote: post #176

Earlier quoted context omitted.

Saturated fat has a lot of downsides and usually comes along with extra cholesterol. Stick to unsaturated (i.e. vegetable) fats for the sake of your cardiovascular system.

This is under debate. A lot of recent research seems to be leaning the other way on cholesterol.

Can you cite any of the research? Here is a decent overview, but I would love to learn more.

https://www.hsph.harvard.edu/nutritionsource/cholesterol/

Re: Exercise Alters Our Microbiome

#240

Post by meuk »

erkkie wrote: post #217
meuk wrote: post #203

Earlier quoted context omitted.

How am I missing what matters? The glycemic index of most fruits is higher than, for example, the glycemic index of sweetened yoghurt. So it makes little sense to eat fruits instead of sweetened yoghurt (but it would be a lot better then, say, sweet cereals).

What matters is added sugar anything is higher in glycemic index compared to the same thing with no added sugar. You're correct in that adding fibre would alleviate some of it but might as well eat the real thing without added sugar and take a piece of fruit. It's bound to be easier and better absorbed (containing various cofactors) compared to trying to emulate the cocktail with added vitamins and fibre. In addition…

> What matters is added sugar anything is higher in glycemic index compared to the same thing with no added sugar.

Of course! And I agree with you as well that the diet of the general population improves vastly by eating no added sugar. However, many people interpret this as 'added sugar is worse for you than natural sugar' - and I hate this kind of misinterpretation because it makes people vulnerable for companies that brand their products as 'natural' and double the price.

To make an extreme analogy (in general comparing sugar with harddrugs is idiotic and dramatic), when a drug abuser goes from using cocaine and speed to only using speed, his health may improve, and he might claim 'I feel so much better since I started using speed exclusively!'. He might then argue that speed is OK, and cocaine is evil. See where I am going? The rule should be to have a healthy intake, not on dogma's like 'added sugar is bad, natural sugar is OK'.

A more concrete example: three slices of bread with peanut butter and vitamin pills contain 100% of your RDI, 12g of fibers, and 4.5 gram of sugar (I think American peanut butter might be sweeter, though). An apple and a banana contain 5g of fibers, and 22g of sugar. In addition, bread + peanut butter + vitamins pills is a lot cheaper than fruit.

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