Discussion on Supplementation and Effects of Our Refined Carbohydrate Filled Modern Diet
Saturated fat, vegan & vegetarian diets, Vitamin D and what refined carbohydrates are doing to our health.
Meeting Micronutrient Needs and Supplementation
Perhaps decades or generations ago we might have been able to achieve all our nutritional needs through food alone. However, due to reasons such as the agricultural revolution, which caused us to focus on speed of production and premature harvesting, the increased usage of pesticides, herbicides and insecticides, the lack of crop rotation and act of mono cropping, soil depletion and erosion and reduced biodiversity in farming, I think achieving all of our micronutrient needs through diet alone is extremely difficult for the average American. If one were to grow their own food and focus on proper farming, natural soil enrichment and biodiversity on their own then this may be able to be achieved. But for the average working adult in our society this is not the case. The farming methods today which focus purely on growth and not on on nutrient density or complete nutritional profiles of our crops have led to the steady degradation of the vitamins, minerals and overall nutrition in our food. Some excerpts from a piece in the Scientific American entitled Dirt Poor: Have Fruits and Vegetables Become Less Nutritious? has some interesting things to say on the matter:
“A landmark study on the topic by Donald Davis and his team of researchers from the University of Texas (UT) at Austin’s Department of Chemistry and Biochemistry was published in December 2004 in the Journal of the American College of Nutrition. They studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century.”
“The Organic Consumers Association cites several other studies with similar findings: A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent. A similar study of British nutrient data from 1930 to 1980, published in the British Food Journal,found that in 20 vegetables the average calcium content had declined 19 percent; iron 22 percent; and potassium 14 percent.”
To put this into perspective…
“Yet another study concluded that one would have to eat eight oranges today to derive the same amount of Vitamin A as our grandparents would have gotten from one.”
If we don’t change course our food supply will degrade further and further, nutritional deficiencies will become more rampant and more severe and sickness, bodily dysfunction and disease will increase even more than they already have. The diseases of old age and toxicity will become conditions of the young and middle aged while lifespans and healthspans decrease at an alarming rate. With this in mind, I do think clean and high quality supplementation is becoming more and more necessary and even imperative to the good health of the average individual eating food grown and processed within the methods of modern agriculture. We also need to be mindful of the quality of supplements we take just as much as we’re mindful of the quality of the food we eat. They need to be tested for impurities and free of harsh chemical additives and preservatives that can damage internal organs such as liver and kidneys and pollute the blood.
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Concerns and Benefits of Saturated Fat
Some saturated fat in the diet is needed and is healthful. We shouldn’t aim to completely avoid it nor should we over consume it. Every person is biologically and genetically unique so what may be too much for one person may be adequate for another in terms of how your body responds to saturated fat (as is the case with other foods). Bear in mind how well our body processes fat in largely linked to the condition and health of your liver. Too much fat especially saturated fat and especially without enough fiber to compensate, can contribute to plaque build up in the arteries but, again, some is needed for good health and hormone production. A good general guide to go by is keeping calories from saturated fat below 10% percent of your daily calories. The AHA recommendation is between 5-6% of daily calories from saturated fat. You also want to ensure it’s coming from a high quality source when consuming it such as full fat organic and pasture raised diary, unprocessed pasture raised meat and high quality dark chocolate. Aim for 72% or higher (dark chocolate or raw cacao contains cocoa butter, which is high in saturated fat, but one-third of that fat comes from stearic acid, which even though a saturated fat does not raise LDL cholesterol (bad cholesterol) like other saturated fats). Healthy, high quality saturated fat in the right amount has been shown in studies to be associated with lower risk of cardiovascular disease and type 2 diabetes. Also, saturated fat from sources like coconut oil have been shown to aid in weight loss, most likely due its medium chain triglyceride (MCT) oil content which is metabolized by the liver more readily and used more so for energy and less likely to be stored as fat. Of course, we need be mindful of our overall caloric intake, as going over your calorie needs will cause your body to store the excess as fat no matter what type of food you consume. The flip side is that getting too much saturated fat can contribute to heart disease, Alzheimer’s, increase risk of cancer and obesity and lead to liver damage or disease. Omega 3, a heart healthy fat can help offset the effects of saturated fat and its possible artery clogging effect. Omega 3 is anti-inflammatory, healthy for the brain and can actually help clear the arteries. About 1-2 g per day is the recommended dose.
What few people realize is that too much fat in the diet is actually more injurious than too much sugar. Surprising, I know. This can be a reason for high blood sugar and insulin resistance. The liver tries to pull the excess fat out of the blood and it can end up being filled with excess fat and now has no room left for to pull out the excess sugar from the blood stream. This results in elevated blood glucose levels. Think about how many people end up with type 2 diabetes who actually have not had a high carbohydrate diet but have had a high animal protein diet all their lives. It’s the fat in the animal protein that was done to excess that can lead to liver disease and diabetes because too much sugar was left in the blood because the liver, a major storage site of glycogen, chronically had no space to store glucose but instead was storing excess fat, leaving the glucose elevated in the bloodstream.
Vegetarian and Vegan Diets
I personally believe that done right, a plant-based diet, including a vegan diet, is the best way to health. I personally do not adhere (at least right now) to a vegan or vegetarian diet although I will say my diet is very plant heavy. I think right now, due to my lifestyle and the enjoyment I derive from certain animal foods, I am better suited to an omnivorous diet. First I think a high quality multi-vitamin and multi-mineral supplement is certainly needed, especially on a plant-based diet. When I say ‘done right’ in regards to a plant-based, vegan or vegetarian diet, I mean taking great effort to ensure that you are eating 80-100% organic and 100% non-GMO, and the 20% of the time or less when you’re not eating organic (should never be eating GMO in my opinion as genetically modified foods do damage at DNA and cellular level even more so than pesticide residue can) you’re ensuring you’re taking the time to thoroughly rinse and wash your produce under running water to remove a good amount of the pesticides (although this will not work for systemic pesticides that are inside the produce). Better even to grow your own or source your produce from beyond organic farmers you know and trust. When on a vegan or vegetarian diet, if you’re not careful you end up with a greater toxic load than someone eating and omnivorous diet due to the pesticides, herbicides, insecticides that are used on fruits, vegetables, nuts, seeds, beans, legumes and grains. Exposure to chemicals such as xenoestrogens, which are endocrine (hormone) disruptors from plastic packaging and preservatives which run rampant in packaged plant-based foods just further add to the already copious amounts of toxins one can be exposed to on a much greater level than someone eating an omnivorous diet. Animal foods, although they definitely have problems of their own, do not expose you to as much pesticides and herbicides as non-organic plant foods do. If on a plant-based diet you need to be, along with eating organic and non-GMO, ensuring you’re somehow reducing your toxic load, such as avoiding plastics as much as possible and drinking purified or mineral water. Taking binders and detoxifiers regularly such as activated charcoal, bentonite clay or diatomaceous earth can greatly help in absorbing and adsorbing toxins and carrying them out of the body (ensure you’re drinking plenty of pure water with these substances). Sweating, moving and exercising regularly is important as well as this will release impurities and toxins through sweat and bowels and assist the detoxification organs (liver, kidneys, skin) by getting the lymphatic system working and lymph fluid moving (lymph fluid, which is waste fluid is dependent on movement alone to get moving unlike blood which can circulate even when still due the pumping action of the heart). These are things to do no matter what pattern of eating you adopt, but when consuming foods that expose you to a greater toxic burden, it is even more imperative you stay on top of your exercise and support your body’s ability to detoxify from harmful substances.
Additionally, grains, beans, legumes, nuts and seeds are foods that have a high phytic acid and anti-nutrient content. These foods are majorly harvested before they naturally germinate or sprout and, if consumed raw in large amounts or very frequently, inhibit your body’s ability to absorb minerals and electrolytes needed by the body. On a vegan or vegetarian diet you will inevitably be consuming these foods in a greater amount than someone not on a plant-based diet so it is highly advised to consume these foods, soaked, sprouted or germinated. Cooking methods such as pressure cooking can also reduce the phytic acid content and lightly steaming and only cooking until still firm and most of the color is retained will help ensure the preservation of more of the nutrients in the food. Also ensure that you’re eating small frequent meal portions or, if eating larger meals, that you give your digestive system enough time in between meals and overnight to recover from what most likely will be high fiber meals. Fiber, although very much needed in the diet, can cause gut irritation in large amounts at once. Tolerance will vary from person to person based on level of gut health (which can be influenced by myriad factors) so some experimentation and periodic adjustment may be needed by and for the individual (preferably working with a doctor, dietician or other qualified practitioner) but monitoring gut health and inflammation is very important on a diet that has a high probability of exposing you to gut irritating substances.
Food combining, proper pairing and even timing is also something to be mindful of to make sure optimal nutrient absorption is taking place, especially on a plant-based diet. A whole article dedicated to this subject alone is warranted so it is advised to consider this and become knowledgeable on this if wanting to optimize you’re overall health with a plant-based lifestyle.
If you’re not going to or can’t take the extra effort needed to eat a plant-based diet healthfully then it may be best to eat and omnivorous diet to have less exposure the these chemicals and to ensure bioavailability (the body’s ability to actually absorb and use nutrients) of the nutrition in the food. You will be healthier and better off on an omnivorous diet with overall less exposure to toxicity than a plant-based that is not carefully considered.
If one were take these additional efforts I do believe that a plant-based diet can even be superior to an omnivorous and carnivorous diet. It does take a strong a strong and healthy gut and to obtain the full nutrition from a plant-based diet. But, if able to do so you may be able to obtain more alkalizing nutrition and do so first hand, undiluted from the plants of the earth and reap the benefits thereof.
Additionally, many vegans and vegetarians can be at risk for higher exposure to pesticides and herbicides that are sprayed on produce and are not used on livestock or animal products. Granted, antibiotics and GMOs fed to livestock and animals are of concern as well. That’s a discussion for a different day but I would just advise to buy organic, grass-fed and pasture raised when it comes to animal products as much as possible.
Below is a fantastic video explaining how a vegan or vegetarian diet can expose you to greater levels of pesticides but also how to reduce your exposure. Done right and with careful consideration to quality and cleaning methods and preparation and sourcing, that can all render a vegan or vegetarian diet extremely healthy and even healthier than a diet heavy in meat or animal products.
Vitamin D
Vitamin D is not just a vitamin but a pro-hormone (hormone precursor) that is needed for numerous functions in the body and for overall and optimal health. The body produces vitamin D when the skin is exposed to sunlight, and it can also be obtained through diet and supplements, but it is best to get it from natural sunlight if possible while practicing smart sun exposure (prioritizing morning sunlight, sun protective foods and using natural mineral sunscreens at the hottest parts of the day).
Immunity: Vitamin D is involved in maintaining our immune system. It helps to fight infections and can reduces the risk of autoimmune diseases.
Muscle Function: Vitamin D contributes to muscle function and strength. Adequate levels of vitamin D are linked to better muscular performance and reduced risk of falls which is important particularly for older adults.
Healthy Bones: Vitamin D is needed for calcium absorption. It helps maintain adequate levels of calcium and phosphorus in the blood, which are vital for bone health and bone mineralization. As such, adequate vitamin D contributes to stronger bones and reduces the risk of fractures and osteoporosis.
Heart Health: Sufficient vitamin D levels may have a protective effect on the heart and help in maintain healthy blood pressure.
Brain Health: Vitamin D may play a role in cognitive function and reducing the risk of cognitive decline in older adults.
Mood: It can contribute to mood regulation and good mental health. Adequate levels of vitamin D have been associated with a lower risk of depression.
Gene Expression: Vitamin D acts as a hormone in the body and influences the expression of genes involved in cell replication, growth, regulation.
How Much Vitamin D Should We Get?
There are studies back and forth that show that you don’t need high dose vitamin D (more than 1,000IUs per day or 25mcg) and, conversely, that high dose vitamin D is beneficial (up to 4000IUs per day or 100mcg per day) as it raises blood levels more effectively. Personally, I believe that a person does need more than the recommended 400-600IUs of vitamin D per day recommended by the Dietary Reference Intakes (DRIs) developed by the committees of NASEM for those between 1 and 70 years old. I would at least aim for 800IUs of vitamin D per day for anyone between 1 and 70 years old which is what’s currently recommended in the United States for adults over 70 years old. I do think this should be in addition to getting adequate sunlight (at least 15-20 minutes per day without sunscreen during the hotter parts of the day—between 11am and 4pm in the norther hemisphere and about 20-60 minutes of sunlight without sunscreen during the early morning hours—between sunrise and 10am. Getting morning sunlight also has the benefit of setting your circadian rhythm to wind down in the evening and at sunset for better sleep at night) and eating foods that contain vitamin D, such as fatty fish, cod liver oil, sun exposed mushrooms, whole eggs—the yolks contain vitamin D, and vitamin D fortified foods (D3, which is also known as cholecalciferol, is better absorbed than the D2 form known as ergocalciferol).
If you’re elderly (age can impair your ability to absorb or convert vitamin D optimally), don’t get enough sunlight and/or not eating plenty of vitamin D containing foods (especially those on a plant-based diet), then I would recommend getting up to 1,000IUs per day of vitamin D and even just shy of 4,000IUs per day which is the maximum amount shown in certain studies that can be taken before concerns of toxicity can arise. However, do know that in the summer time, it takes about 10 minutes of sun exposure without sunscreen to produce about 5000IUs of vitamin D naturally, which extremely healthy. Natural, properly dosed sunlight exposure is the best way to get vitamin D and may be better and safer than synthetic supplementation. Talk to your doctor supplementing with vitamin D, especially and hight doses, which may be needed for some.
So, there is quite a range that seems healthy for vitamin D. If you feel fine or you have been tested and not been found to be vitamin D deficient (deficient is levels less than 12 nanograms per milliliter (ng/mL), or 30 nanomoles per liter (nmol/L), Insufficient is levels between 12–20 ng/mL (30–50 nmol/L), Sufficient is levels between 20–50 ng/mL (50–125 nmol/L), and High is levels greater than 50 ng/mL (125 nmol/L according to the Institute of Medicine (IOM)) and get adequate sunlight and obtain some vitamin D form healthy food sources then staying within the recommended range of 400-800IUs daily, with the goal in my opinion to be on the higher end of the recommendation of or near 800IUs, should be fine. If you feel low energy or any symptoms of low vitamin D, don’t get enough sunlight, don’t regularly eat foods that contain vitamin D or are darker in skin tone (as this can block vitamin D absorption) then getting up to 1,000IUs per day or more may be right for you. Again, working with a doctor and getting tested is something else I recommend if you’re needing to really stay on top of your vitamin D levels.
Our Modern Diet, Poor Health and Disease
The connection between our modern diet, particularly high in refined carbohydrates and processed foods, and various health conditions like cardiovascular disease, Alzheimer's, weight gain, aging, arthritis, and diabetes is multifaceted and involves a number of physiological mechanisms.
Impact of Refined Carbohydrates on Blood Sugar
One thing that has wreaked havoc on our modern day, mainly 1st world population, is refined carbohydrates. It’s not the whole fruit, beans, lentils, whole grains or wholesome root vegetables such as sweet potatoes, carrots, beets or even white potatoes. It’s the cookies, pies, cakes, muffins, boxed sugary cereals and white refined flour and refined sugar that has been processed far beyond what is found in nature or what you could even recognize as whole food grown from the earth. These foods are often stripped of the natural fiber that is blood sugar stabilizing and slows the absorption of the natural glucose it contains and largely stripped of the nutrients it would naturally contained. These foods are calorie rich and nutrient poor and cause spikes and subsequent crashes in blood sugar never seen before they were introduced into our diet.
Blood Sugar Regulation: Refined carbohydrate sources, like processed foods, are more quickly digested, leading to rapid spikes in blood glucose levels. This causes in a large surge of insulin, the hormone that regulates blood sugar. Consistent high intake of these refined carbohydrates stresses the body's ability to maintain stable blood sugar.
Insulin Resistance: Over the course of time, frequent spikes in blood sugar lead to insulin resistance, where cells become less responsive to the effects of insulin. This condition can lead to type 2 diabetes and is also linked to obesity, cardiovascular disease (CVD), and other metabolic diseases. You also want to avoid eating high amounts of fat and sugar in the same meal especially if you have a weak liver, which many do due to toxin exposure and lifestyle. When you eat high fat and sugar in the same meal the liver has difficulty breaking down both fat and sugar in your bloodstream and your cells become unable to absorb the sugar and it leads to insulin resistance. What’s considered high fat and sugar combined? About one-tenth (10%) to about one-sixth (16-17%) of fat with the remaining amount being protein and/or carb in any one meal. This is a guideline of course. I myself have done ok with as much as about one-third (33%) or a 1:3 ratio of fat to carbs which may do well for you too. Just gauge it and listen to your body and gut. Some can of course go outside these guidelines (and more so if you keep the carbs way down when eating higher amounts of fat) with no trouble as everyone has a different microbiome, liver and gallbladder condition (gallbladder is involved in fat digestion as well as it releases bile to break down fat and works best when the liver is healthy) and digestive capacity.
You can also use your hands as a measurement guide. Depending if you’re a man or a woman, one palm of protein (excluding your fingers) is about 20-25g of protein, one fist size of veggies includes about 5g of carbohydrates, of a cupped handful is about 20-25g of carbohydrates (which are broken down into sugar/glucose) and one thumb size (about 1 tablespoon) of fat is approximately 8-9g of fat. If you’re eating one cupped hand size serving of carbohydrates (20-25g) then stick to one-half thumb size or no more than one thumb size serving of fat (8-9g) for starters. Again, this comes out to about one-sixth to one-third fat to carbohydrates. If eating high fat then I would make the same ratio in favor of fat and reduce the carbohydrates accordingly. A good general rule is as carbs go up, fat comes come down, and as fat goes up carbs come down. The chart below will give you approximations of the amounts of each macronutrient and also include the smaller approximate amounts of other macronutrients any one macro contains. Any one macronutrient is almost never just that one single macronutrient.
Today’s modern diet, rife in refined carbohydrates and processed foods, disrupt the body's natural blood sugar regulating mechanisms. This disruption in balance, characterized by frequent surges in blood sugar and resistance to insulin, contributes to a plethora of health issues as previously outlined. Promoting a balanced diet that focuses on whole, unprocessed foods—rich in fiber, healthy fats, lean proteins, and complex (unrefined) carbohydrates—help to stabilize blood sugar, reduce overall inflammation, and mitigate the risks associated with the overconsumption of refined carbohydrates and processed foods.
Impact on Health Conditions:
Cardiovascular Disease: Diets high in refined carbohydrates and processed foods are linked with an increased risk of cardiovascular disease. Elevated blood glucose levels and insulin resistance contribute to inflammation, damage to arterial walls, and atherosclerosis (plaque build up in the arteries) leading to heart disease and stroke.
Alzheimer's Disease: There is a potential link between insulin resistance and Alzheimer's disease. Alzheimer’s has even been called type 3 diabetes due to its link to insulin resistance. Elevated blood sugar levels and insulin resistance can impair brain function, contributing to the development of neurodegenerative conditions.
Weight Gain and Aging: The high consumption of refined carbohydrates very often leads to weight gain due to their high caloric content , low nutrient content and the body's response to insulin. The inflammatory effects of unstable blood sugar levels also contributes to accelerated aging the body.
Arthritis: Inflammation due to high blood sugar and insulin resistance contribute to inflammatory conditions like arthritis. Studies suggest that a diet high in refined sugars, carbohydrates and processed foods can worsen symptoms in many individuals.
Diabetes: The link between refined carbohydrates and diabetes is virtually indisputable. Chronically high blood sugar levels places constant stress on the pancreas, leading to decreased insulin production and an elevated risk of developing type 2 diabetes.
Let us always be mindful of what we put into the temple (1 Corinthians 6:19-20) that is our body and how it affects our health, longevity and usefulness in this world. If we think about what we consume on a deeper level I believe we will gain the ability and, most importantly, the desire to make healthier decisions. Because we cannot and will not do what we don’t care about or don’t want to do. Let us bear in mind we cannot live out our full purpose if we don’t have the energy or sound condition of body to do so. For the body is needed to carry out the will of the mind and the intent of our hearts.
For clean and pure supplements to support body, mind & soul go to Entriepta.com. Because what goes into the body matters and what affects one aspect of our being affects the others.
Great info! So helpful!