I’ve been mentoring a recently
diagnosed type 2 about what and when to eat, and not eat. I’ve told him that
when you eat Very Low Carb (VLC), you won’t be hungry much, and you should skip
meals if you’re not hungry. When you eat VLC, your blood glucose drops and your blood insulin drops too, so you
can access and burn body fat. That’s why you’re not hungry. Your body is being fueled by your own stored
energy.
So, in general you won’t need to
snack for energy, but they are other reasons we snack. We all (most of us) do
it, some of us habitually. I usually snack in the late afternoon, before
supper, and when I do my favorite new
snack is celery with anchovy paste. Celery is low calorie – just fiber and water –
and filling. On each bite I add a dollop of paste, squeezed directly from the
tube, for savor. But when my mentee tried it, he said, “It’s salty!”
It is salty, of
course. Very salty. That’s why I like it. But to a newbie, salt
is yet another “forbidden fruit.” For decades we were told to avoid fat,
especially saturated fat. Now we know
that government’s advice to avoid fat
was a mistake. As a result, the Powers that Be in the 2015 Dietary Guidelines
omitted the recommended 30% limit on fat. It’s now officially okay to eat more fat (and fewer carbs), just
not SATURATED fat.
But from my POV that just takes
us from the frying pan into the fryer (LOL). The alternative to saturated is unsaturated fat, either monounsaturated,
the “good” fat found most commonly in olive oil and avocados, or polyunsaturated (PUFAs). PUFAs are
highly refined and processed “vegetable” (seed) oils – corn oil, soybean,
Canola, and sunflower, etc. – that easily oxidize when exposed to light and
heat (the fryer). Think French fries.
Government is also slowly backing away from warnings about cholesterol,
found in animal foods. Starting with the 2015 Dietary Guidelines, there is no
longer a 300mg a day limit. However, the recommendation of the Dietary
Guidelines Advisory Committee, that
“cholesterol is no longer a nutrient of concern for overconsumption,” was
largely ignored by the full HHS committee. They are, however, slowly coming to
accept that our livers will make all the
cholesterol our bodies and brains need, if
we don’t eat it. Think vegans.
So, what’s wrong with eating
salt? Nothing, unless you believe that the Public Health recommendation that everyone should eat less salt to
protect the very few who have a rare genetic sensitivity to high levels of
salt. The 2015 Dietary Guidelines have, however, also dropped the 2010 recommendation that Americans “reduce daily
sodium intake to less than 2,300
milligrams (1 tsp salt) and further
reduce intake to 1,500mg among
persons who are 51 and older and those of any age who are African American or
have hypertension, diabetes, or chronic kidney disease.” Think about half the U.S. population!
In his series “Shaking Up the
Salt Myth,” Paleo blogger Chris Kresser wrote an article, “The Dangers of Salt
Restriction,” about a study in JAMA in 2011 that “demonstrates a low-salt zone where stroke, heart attack
and death are more likely.” He
concludes, “These findings demonstrate the lowest
risk of death for sodium excretion is between 4 and 5.99 grams per day.”
So, the lowest risk of death is associated with consuming from 267% to 399% more sodium than Type 2s or
hypertensives or older adults were being “guided” to eat. I’ve been writing
about salt since 2012. My column #74 cites Kresser and several other
resources as well.
●
Gary Taubes, “The
(Political) Science of Salt,”
and “Salt, We Misjudged You,” both also cited in #74.
●
Then there’s this recent
rant on the “salt scare” by Jason Fung, MD/IDM. It’s a no-holds-barred tirade!
●
For “Tips and Tricks”
on why
Low Carbers should eat more salt to maintain electrolyte balance,
Michael Eades, MD, has this link to
his blog. Eades also explains the physiology. Please read these links about
salt.
Losing weight and improving your general health
and lipid profiles on a VLC diet will be more
beneficial than living with mild hypertension. Ask your doctor if he or she
doesn’t agree with this. Mine does, emphatically.
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