I did a presentation a couple of weeks ago and got a question about saturated fats. I've been mulling over the answer I gave ever since. How can some have positive health changes eating a carnivore-type plan that allows for beef on the regular when one of my doctors recommended I eat it only 2 days a week? I'd like to talk a little about some of these high-protein plans to see if what they say is true.
Recently, I've listened to several separate podcasts on an exclusive meat or high protein diet. I have to say that I'm not totally an unbeliever. Don't freak out on me here, I have a method to my madness... I also believe that everyone is different based on body chemistry and their individual response to different foods and beverages. I also factor in that throughout history cultures have had to live and eat certain ways out of necessity (although most likely not beef but wild game - pretty sure there weren't herds of wild cows roaming the plains of North America).
Before we get too far, let's talk some protein facts.... because I'm waayyy nerdy when it comes to nutrition facts. The US Dept of Agriculture (USDA) and the Department of Health and Human Services (HHS) set the dietary standards. They state Americans should eat .8g/kg of body weight of protein per day (or .36 g/lb), however, that amount is the minimum required for the body to function properly - the amount that prevents deficiency. When active the body needs 1.2-2.0 g/kg (.64-.9 g/lb) to maintain or gain muscle mass - endurance at the low end with power athletes at the top end.
In addition, protein is made up of 20 amino acids. 11 of them are non-essential, meaning the body can produce them from other compounds in the body. The other 9 are essential and must be consumed in our foods. The only sources of a complete protein, where all of the 9 essential amino acids are included, are animal sources and soy. People choosing a plant-based diet are required to eat a variety of different plant source combinations to make sure they get all 9 essential amino acids per day.
So, back to those podcasts. The first was an interview with Dr. Peter Attia by Canadian psychology professor Jordan Peterson. Jordan tells his story of his daughter's health issues. They were not finding great relief for her with traditional medicine, so they started other avenues including an elimination diet to see how that may help. An elimination diet is where you restrict foods and then one by one add them back in to check the reaction in your body. In the end, they found that a restrictive diet is what worked for her, and she ended up making a recovery after changing to a carnivore diet. Actually, I believe she eats ONLY beef, salt and water.
I don't know about you, but I'm thinking I couldn't do that - at least for very long. But, if you've lived with pain and are now pain-free, that would certainly be a motivating factor.
Also, in this interview, they discussed the Standard American Diet - abbreviated SAD.... because, let's face it, there's really not much that is sadder than the foods that line our grocery store shelves. I had heard this before, but you do have to wonder what the USDA knows about diet and nutrition to create the food pyramid in the first place. Their expertise is agriculture, right? Well, Dr. Attia and others believe it's because the US had a food availability problem and needed a cheap, non-perishable, portable solution to feed a nation, which has since resulted in the middle aisles of every American grocery store.
Dr. Attia discussed many proven health interventions, which gave him quite a bit of credibility in my eyes. He, like me, would like to see studies on the type of diet that Jordan Peterson's daughter is doing - apparently there are very few, if any. That is unheard of! The benefits of a ketogenic diet, however, which is limiting the amount of carbohydrates eaten, have many studies showing it is quite effective in producing weight loss and in the improvement of type-2 diabetes. Since you are restricting carbohydrates, protein is obviously a big part of this diet, as well as fats and vegetables and fruits (because of their fiber content).
The last is a Joe Rogan interview with Dr. Shawn Baker. The key takeaway from this interview was not that the carnivore diet is a great way to combat weight gain, mental health issues, autoimmune disease, fatigue, metabolic syndrome, etc., but that Dr. Baker (and Joe Rogan, who is a big fan of the carnivore diet) do not practice it exclusively, which is interesting considering Dr. Baker has written a book on the carnivore diet. Rather, they practice it for a time and then add in other foods for a time, although consistently consuming a whole food diet and eliminating processed foods as much as possible.
Another point I found interesting, which is what led me to the answer I gave during my presentation, is that cholesterol levels may not be as set in stone as once thought - a by-product of foods high in saturated fat. What may be harmful for one individual may not be harmful for another based on other risk factors. I would like to see more follow up studies regarding this due to the common recommendation of cholesterol medication by physicians. It makes me wonder how necessary those prescriptions are for many.
There were several recurring themes in each podcast, which is to be expected when discussing health. They both discussed the importance of physical activity, both cardio and strength training for both physical and mental health. Also, that whole foods are preferred over processed, and processed foods should be limited as much as possible. And, that although there are food chain practices that aren't ideal, it will take time to make changes in food production, no matter if plant or animal.
For me, these podcasts affirm that our bodies are completely amazing and made to adapt to many different situations - having food, not having food, eating only meat, eating only plants, and, another that I find most interesting, eating whale blubber. We are each a miracle and as individual as each snowflake. The one thing our bodies don't seem to be adapting well to is the foods most available in the grocery store today. Hence, the least healthy the American population has been since, well, dare I say, the beginning of time.
So, I don't know if I have totally convinced myself that a protein only diet is for me, but I do see it's place. If indeed Jordan Peterson's daughter fares better on a carnivore diet, good for her. Living a life free of pain and ailments is a gift and blessing, especially after years of having to endure it. I know I find certain foods effect me more than others. Sugar. Sugar is a big one! Anyone else notice this??
Thankfully, my job is not to choose a diet for anyone. My job is to educate, offer options, and help you reach the health goals you want to achieve. Reach out if you'd like to talk about health and nutrition.... I'll try my best not to go geek squad on you! LOL
For more information, go to our website: www.incourage-health.com
To contact Dani at InCourage Health LLC, email: incourage@incourage-health.com
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