And here's why these things concern me. In recent times I've read, and you probably have to that:
- High protein diets may be as bad for you as smoking: http://www.independent.co.uk/life-style/health-and-families/health-news/eating-animal-protein-may-be-as-harmful-as-smoking-scientists-claim-9169335.html
- Carbohydrates are bad for you: http://www.dailymail.co.uk/health/article-2509255/Carbs-rot-brain-Doctor-slams-grains-silent-brain-killers.html
- Meat is bad for you: http://www.nhs.uk/news/2013/04April/Pages/Red-meat-chemical-link-to-heart-disease.aspx
Now there's always a degree of truth in the articles when you read them; the question for most people though who don't spend their life reading all of the research is 'which bit is the degree of truth and which bits should I ignore?'
I want to make three things very clear as I feel it's really important that people are aware of them and that they feel confident in the food choices that they make. So here they are:
1) Carbohydrates, fats and proteins are not foods themselves. That is, most real foods contain a mixture of at least two of these.
2) To say that any one of carbohydrates, fats or proteins are 'bad' for you is to make a generalisation as wide and as misleading as saying that 'all youths cause trouble' or 'that 'all Kenyans are brilliant marathon runners'. There are 'good' and 'bad' carbohydrates, 'good' and 'bad' fats and good and bad protein sources.
3) To denounce any one of these nutrients is to miss the point. There are benefits of eating carbohydrates, benefits of eating fat and benefits of eating protein.
Let's take a look at each of these in a little more detail:
1) Carb's, fats and proteins aren't foods
You just don't see this that often. Yes some foods contain much higher proportions of one nutrient than another, but you'll often find that a food contains at least a small amount of another nutrient at the same time. For example, lentils are carb's right? No, one cup of lentils contains 44% carbohydrate, 36% fat and 20% protein. And steak is protein yes? Yes, well a fillet steak is 56% protein, 44% fat. And in 100 grams of avocado there's 15 grams of fat, 9 grams of carbohydrate and 2 grams of protein.
2) Carb's, fats and proteins are 'bad' for you
There are different types of carbohydrate and thousands of different foods that provide it. The same is true for fat and protein too. Some types may be harmful to your body, some may be good for you. Let's face it, if it were true that carb's were bad for you, fat caused you to get ill and protein shortened your life expectancy, there would only be on thing left to eat……dust! And I'm sure I could quickly pull together a study about the dangers of the Dust Diet too, which leaves you living on air and water. But then we know that too much water is bad for you, aaaaaaarrrrrrrghh!
Let's look at an example in carbohydrates.
Recent times have led many people to think that carbohydrate is bad for them. But how can it be when it:
- Provides energy for the muscles to power movement.
- Provides energy for the brain to function properly.
- Allows the nervous system to work as it should.
- Enables fat to be broken down properly and used as fuel.
It depends on three things:
1) What carbohydrates you eat.
2) How much you eat.
3) When you eat it.
Fruit and vegetables contain carbohydrate and in their natural state they are extremely good for you, providing your body with essential nutrients and energy. Lentils, beans and quinoa also provide carbohydrates and are healthy choices. Refined, processed sugar on the other hand is not so good. You may have seen the statement today from the World Health Organisation that sugar intake should be halved. Check out what they had to say here. Some are surprised to realise that sugar intake doesn't just mean chocolate and cake, fruit juice and smoothies are included too. This doesn't mean that fruit is bad for you, it means that when you smash it into a million pieces increasing the speed at which your body can absorb the sugars, it has a far worse effect. It's no longer in its natural state so its benefits are reduced and even become risks.
Then of course there's quantity, the occasional smoothie in a diet full of unrefined produce will likely not do any harm; consume them every day and they may. And even timing may play a part, take in some sugar in the middle of a marathon and it becomes your best friend, sit drinking energy drinks on the couch and weight gain and diabetes become a real probability.
There are good fats too (Omega 3 in fish) and bad ones (trans fats found in processed foods). High protein foods like grass-fed organic steak will provide you with many good nutrients, cheap, heavily processed sausages and bacon will contain protein but increase your risk of cancer and other conditions at the same time.
So it's not carb's, fat or protein that's bad for you, it's about where you get them from and how much you have, which links nicely to the final point.
3) It's about balance
If all you ate was carrots you'd get health problems, but nobody claims that carrots are bad for you. It is about balance; each of carbohydrate, fat and protein has an important role to play in our body, carb's provide energy, fat makes the nervous system work and helps absorb vitamins, protein builds muscles and organs. Don't eat one and you'll be out of balance, unable to perform vital tasks.
The key thing is to find the balance of these that is healthy for the individual, and I have no doubt that this balance is different between different people and changes at various times too. This I know from experience and also from the fact that certain people will say that a particular diet had amazing effects on their weight and health whilst others trying the same one felt terrible and had to give it up quickly.
The mainstream guidance would suggest around 50-60% carbohydrate, 20-30% fat and 10-15% protein. Some will find more success with higher fat and protein intakes and lower carbohydrate and this may take some trial and error, but each to their own I say. Super-high protein diets may well put strain on the kidneys as excess protein cannot be stored, and it's worth knowing that excess protein can be converted and stored as fat if you eat too much of it. Natural fats are healthy, but they are higher in calories so quantity is important.
From experience I'd suggest you do the following:
1) Focus on the quality and the quantity will come - it's hard to overeat fish, nuts, fruit and vegetables as they are so filling and do not play havoc with your hormones and hunger levels like processed foods do.
2) Find a balance that works for you - there will be foods you like more or less, and foods you know make you feel more or less energetic. Record how you feel over time and adapt your diet to work for you. Whatever your balance, you will need carbohydrates, fats and proteins, I can say that with all certainty.
I hope you found this information helpful and it puts your mind at ease. If you find the world of food, eating, nutrition and diet confusing, feel free to ask me a question via my Facebook page.
Look out too for my new weight loss diary, launching in the next few weeks. There will be spaces to fill in your exercise and lifestyle activity, and in the nutrition bit you'll be able to record all of the carbohydrate, fat and protein that you eat! ;-)
Be healthy,
Paul
