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 your own 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, with a beverage before supper, and when I
do, my favorite new snack is celery
with anchovy paste. Celery is low calorie – just fiber and water – so
it’s 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 to
Low Carb, salt is still verboten. For decades we have been
told to avoid fat, especially saturated
fat, and cholesterol, and salt. Now we know that the government’s
advice to avoid fat was a wrong. As proof, the 2015 Dietary
Guidelines, for the first time, omitted the recommended 30% limit on fat. It’s
now officially okay to eat more fat (in order to eat fewer carbs); it’s
just not okay to eat SATURATED fat.
But from my POV that just takes us from the frying pan into
the fryer (LOL). The alternative to saturated fat 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 oil, etc. – that easily oxidize when exposed to light and heat (the
fryer). Think French fries.
Government is also slowly
backing away from warnings about dietary cholesterol, found only in
animal foods. Again, starting with the 2015 Dietary Guidelines, there
is no longer a 300mg a day limit on dietary cholesterol. 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, if we don’t eat it, our
livers will make all the cholesterol our bodies need. Think vegans. They
don’t eat any!
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.
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