These make up an enormous amount of the Western diet.
The definition of carbohydrates: Mainly sugars and starches that the body breaks down into glucose, a simple sugar that the body can use to feed its cells.
Simple sugars (refined carbohydrates) get into the blood stream faster and complex carbohydrates like whole grains take longer to break down into sugars.
Eating refined products means that you are eating foods that have had most if not all of the original nutrients taken out, leaving the ‘energy’ or the starch that
will be turned into glucose sugar in the body. Any glucose that is not used for energy, gets stored as FAT.
It’s not to say that carbohydrates don’t have a place in our diet, they are important for energy, as they are cleaner fuels
than fats or protein. The body can and easily does use proteins and fats for energy. In fact they are vital for energy production.
Good fats, natural fats are VITAL in our diet and it saddens and worries me that it is fat
that has been demonized and not the excess carbohydrate. Some of the best forms of
carbohydrates are the unrefined nutrient dense type.
That is not to say that sometimes white rice or whiter forms of these foods are okay.
Very weak digestion does better on less wholegrain for example.
The key is to have a small amount and not make carbohydrates the bulk of the meal.
Avoid bread before a meal,
Don’t drink sweet drinks with a meal
Consume very small portions of carbohydrates and starchy foods.
Even wholegrains should be eaten in moderation, and should
not take over the dinner plate.
Recommended Healthier carbohydrates:
Whole grain rice / Wild rice
Vegetables: Organic potatoes, sweet potatoes and root veg with skins
Spelt wheat – pasta, breads
The word PROTEIN comes from the Greek word prota, which means 'of primary importance'. It is the most important substance in our food,
without water and protein we cannot survive. From your immune function, all tissues and cells, hair, nails, skin, blood cells, bone, cartilage,
ligaments, protein is a major functional and structural component. Protein is needed for all chemical reactions, digestion, detoxication and all organs.
Protein provides the body with around15 % of its dietary energy, and is needed for growth and repair.
Proteins contain Amino Acids and humans need around 20 of these for the body to be healthy.
Depending on which expert you refer to 8-10 are essential Amino Acids. So called because the body cannot manufacture them.
In order to get all the Amino Acids the body needs, it is recommended toinclude high quality animal sourced or high quality
vegetable sourced proteins.
Animal proteins are easier to digest and utilise within the body. Vegetable sources need to be carefully combined so that all the
essential amino acids are present. If all Amino Acids are not present then when the body comes to use the protein it would be like writing a novel
with the s and t missing, it can’t be done.
In the Western diet most people get enough protein, some eat far more than they need. Protein is a substance that is particular to the
individual’s needs. For example athletes and those who take part in endurance sports and exercise need a lot more than sedentary people,
Other people that need extra protein:
- Pregnant women and breast feeding mothers
- Growing Children / Teenagers
- Long-term vegetarians or vegans
- Endurance exercise: swimming, cycling, dynamic Yoga
It is important to know what the correct protein consumption is for you personally. You can research this yourself or speak to a good
nutritional therapist that can help guide you.
Protein deciency can lead to accelerated aging, lowered immune function, fatigue, and muscle wastage. It can affect every aspect of health –
even mentally as protein 'grounds' you, a long-term deciency can lead to feelings of ‘disconnection’. Children’s wellbeing can suffer too if their diet
consists mainly of carbohydrates and not enough quality proteins.
Over consumption of animal protein can lead to sluggish digestion, toxic build up in the gut and excess uric acid in the blood caused by over worked
kidneys. This can lead to chronic health conditions and disease. Over consumption can also lead to calcium loss due to excess phosphorus in
animal protein, this upsets the delicate balance and the body is forced to leach calcium from the bones. There are some studies done that have found
higher risk of bone fractures in women who consume high amounts of protein.
Best Sources of Protein:
Pulses, Nuts, Seeds
Whole grains - including, quinoa, brown and wild rice, barley
High quality organic Dairy – including goats products, ewes products.
After the first 2-5 years of life, most children have insufficient lactose enzymes to digest the milk sugars called lactose. A lactose intolerance
can cause bloating, diarrhoea and excessive wind, leading to malabsorption of nutrients. Adults tend to consume far too much dairy. The milk proteins
can also be very hard to digest and many people can be sensitive without realising it. Milk contains a high amount of calcium which is helpful in
growing children and teenagers but excess calcium in the blood may cause hardening of artieries and tissues over many years of consumption,
especially if Vitamin K 2 is deficient.
Conditions related to the high consumption of diary are:
Asthma, eczema, polycystic ovaries, digestive issues, inflammation, obesity and diabetes. Milk proteins are also very hard to digest and are consumed in
excessive amounts (milky coffees, milk on cereal, milk in tea, milk in sauces, soups and many foods throughout the day) which is actually what most people
consider normal. It can cause an acidic environment in the body which in turn causes excess mucus to be produced. Excess mucus during a cold
can be helped by removing, or replacing cow’s milk with goat’s milk or fortified seed or grain milk like oat milk.
Goat’s milk has far less lactose in in and is easier to digest and is good replacement for infants once they stop formula milk.
In today’s Western diet so much of our food contains dairy and it is very helpful to remove dairy even if it is for a short time (a few months)
to see how you feel, and give your digestion a break.
Many years ago when milk was not over produced, when there were no antibiotics, pasteurisation or added hormones to
force cows to mass produce milk, it was a health giving food, now it is hardley recognisable.
Contrary to what the government would have you believe: Fats are good for you. Much better for you than excess carbohydrates.
If you eat the natural fats in good foods this fills you up, satisfies hunger and cravings more readily. I am not advocating that you eat blocks of fat.
Choose your fats wisely, eat in moderation and with other appropriate foods.
Adding olive oil to you sandwich instead of butter (or even worse a processed vegetable spread) is just unheard of and yet it is delicious and healthy.
- Fats are concentrated source of energy.
- Carries and transports the fat-soluble vitamins A, D, E, and K.
- Helps the body use protein and carbohydrates more efficiently.
- A component of every cell wall.
- Deposits of fat in the body serve to support and cushion vital organs, and to provide insulation.
- The body’s chief storage form for energy and work.
- Carries the compounds that give foods their aroma and flavor.
- Cholesterol is vital for making hormones and Vitamin D (which actually is a hormone named wrongly)
- Can determine the amount of inflammation there is in the body.
The following fats are ALL vital for good health – but lets get this straight:
1. Omega3 is lacking or in too small amounts in most people’s diet – the ratio should be much higher than all other fats.
So oily fish, fish oil and flax oil should be increased.
2. Don’t supplement with Omega6 oils, use these oils stated below in your diet and only supplement Omega3 oils as well as have in diet.
The recommended ratio is best consumed in a ratio of about 3:1 – three omega 6 for one Omega3 or more.
3. Consuming too much fat – even healthy fats can be aging and puts pressure on digestion – you must consume large amounts of antioxidant
foods with these fats as even the good fats will oxidize in the body, taking an antioxidant supplement is a good idea with any fats in the diet.
There are 3 main pathways for inflammation, and all of these use fats. The pathway supported by Omega3 is the only anti-inflammatory pathway,
all the others support inflammation. It is vital to get the ratios higher on the side of Omega3. This can have a huge effect in conditions like Eczema,
Arthritis and other immune dysfunction conditions.
Monounsaturated Fatty Acids:
Olive Oil, sesame oil, avocado, almonds, olives, sesame seeds, tahini paste. Decrease total blood cholesterol but maintain your HDL (healthy)
Polyunsaturated Fatty Acids:
Safflower, soybean, walnuts, pumpkin, sunflower seeds. Decreases total blood cholesterol by lowering both LDL cholesterol and HDL cholesterol.
Omega-3 Fatty Acids:
Highly polyunsaturated, found in high quantities in oily fish, such as mackerel, salmon, herring and sardines.
Other sources are from flaxseeds, walnuts, Can help cancer, cardiovascular disease, immune function, brain health and arthritis.
Omega-6 Fatty Acids:
Safflower oil, corn oil, Evening Primrose oil, sunflower oil, Hemp oil, walnut oil, sesame oil,
eggs from free-range chickens, almonds, walnuts, pine nuts, sesame seeds,
sunflower seeds, pumpkin seeds.
Health benefits of omega 6 (if taken in the right ratio to omega 3
- Reduces the aches and pains of rheumatoid arthritis
- Relieves the discomforts of PMS, endometriosis, and fibrocystic breasts
- Reduces the symptoms of eczema and psoriasis
- Clears up acne and rosacea
- Prevents and improves diabetic neuropathy
- Aids in cancer treatment