A Low-Fat Diet is a High-Carb Diet
Almost twice as much food was eaten at the next meal if the person had a high-carb low-fat meal at the previous meal. (807) Dr. David Ludwig, Professor of Pediatrics at Harvard, and Children’s Hospital in Boston.
Carb Servings - Quick Eyeball Method
CARB HELL
Fatty liver disease (our new epidemic)
Excess carbohydrates (and sugars) we eat are converted by the liver to triglycerides (fats) and cholesterol.
People who eat too many carbohydrates (carbs) can develop “fatty livers” because excess carbohydrates are converted to fat (triglycerides TG or fatty acids FA) in the liver. The fatty liver tissue is seen if a liver biopsy is taken. “Fatty liver disease” is usually a reversible condition. Large globules of triglyceride fat accumulate in liver cells. In the late stages, the size of the fat globules increases, pushing the nucleus to the edge of the cell. If the condition persists, large fat globules may come together (coalesce) and produce fatty cysts, which are irreversible lesions that can damage the liver.
Vegetable Oils Summary
Vegetable oils (omega-6 oils) are the “ON SWITCH” for inflammation in the body.
HSL Opens the Door of Fat Cells to Burn Fats. Insulin Resistance Affects Fat and Muscles.
The fats (fatty acids) are first cut in small pieces by the enzyme HSL (hormone sensitive lipase). Under the influence of HSL they can leave the cell and travel via the circulation which carries them to muscles and tissues to be burned to make energy ATP (adenosine triphosphate). However, this only occurs if blood sugar levels are normal and insulin production is moderate and in the normal healthy range. This makes muscles very happy because they prefer to burn fats for energy over carbs. In health, muscles repair and grow at night if we eat to support circadian rhythm. A water only fast of 14 to 18 hours at night while we sleep makes us strong! Fat gets burned and muscles are strengthened while we sleep.
How Fats We Eat Affect Insulin and Type 2 Diabetes
The fats we eat determine the environment and pressures brought to bear on the insulin receptor (insulin docking station) which resides in the cell wall. Omega-6 vegetable oil fats (911, 864) and industrial trans fats (681) have been shown to downgrade the function of insulin receptors. Eating omega-6 vegetable oils and/or industrial trans fats can cause the insulin receptor to be deformed or leave it disabled so that insulin does not activate the receptor when it lands on the insulin docking station. This is termed insulin resistance and there can be other causes of insulin resistance also. Insulin resistance is common in syndrome X, prediabetes, type 2 diabetes, high blood pressure, and heart disease. (864)
Avoid Industrial Trans Fats at All Costs.
Intake of natural trans fats reduced risk of type 2 diabetes by 42%. Example sources of natural trans fats from ruminant animals include unprocessed red meats, cream, whole milk, butter. (1178) Fish are also sources of natural trans fats.
Meta-analysis, de Souza R et al, BMJ 2015 (1178)
Vegetable Oils are Linked to Obesity and Can Raise Blood Sugar Levels
Eat Right to Sleep Tight
Major weight gain in women with short sleep duration (sleep trumps all)
Women who slept 7 hours gained significantly less weight than those who slept 5 or 6 hours.
Women who slept 5 hours were 1.32X or (32%) more likely to gain 33 pounds (15kg) over 16 years.
Women who slept 6 hours were 1.12X or (12%) more likely to gain 33 pounds (15kg) over 16 years.
Shift Work Can Hurt Us.
Ideal Omega-6 to Omega-3 Fat Ratio
“Western” country type cancers have risen with increases of omega-6 fats in our culture.
These cancers include, breast cancer, prostate cancer, lung cancer, colorectal cancer, and esophageal cancer.
The cancers associated with high vegetable oil intake are aggressive with high mortality rates especially in women. (864, 911)
We Feel the PAIN: Vegetable Oil Pain
If you want to limit the amount of pain you experience during training and competition, limit the amount of omega-6 oils (soy oil, corn oil, safflower oil, cottonseed oil, hemp oil) in your nutrition.