Heather Bedard, C.H.E.
When looking to make some changes to diet many people have a lot of questions about information out there that seems to be confusing. Do you need high protein or low protein? Are carbs bad or not? I am going to attempt to answer some of these questions and then point you to other articles in our library for more in depth information.
The biggest question people often have when making the transition to a healthier lifestyle, is the micro/macro percentages of their diet. When we talk about macros, we are talking about the big components of our diet – carbohydrates, proteins, and fats. When we talk about micros we are talking about the individual vitamins and minerals that our body needs.
I’ve mentioned before that I do not support counting and measuring and things like that because I think it’s a waste of time and people don’t have time to spend counting every calorie. Even if you wanted to, you would still be off by a certain percentage because there’s no way to account for every calorie. If I were to be off by just 5% in excess of a 2,000 calorie diet, I would gain 10 lbs more at the end of the year without even trying. In the same way, if I counted 5% less than 2,000 calories, I would weigh 10 lbs less in a year, which would put me near the unhealthy range.
Not to mention, counting calories doesn’t account for the nutrient value in your food. This is determined by when was the food picked, the soil it was grown in, and the size of the produce. This will not be the same from orange to orange or broccoli to broccoli. It may not even matter depending on what you’re eating. Your body decides which nutrients are allowed and these values vary depending on the body’s needs from second to second. Eat whole foods and don’t get caught up in the details. Let your body do the work!
So how about we look at the pattern of eating and what the body needs rather than get caught up in numbers?
Carbohydrates are the body’s fuel. When you eat them, your body turns them into sugar or glucose which is used for energy. While your body does use fats and proteins as energy at different points, that is not what they are primarily made for. Carbohydrates are not bad! You need them. You just need the right kind. When I say carbs, I am not referring to filling up on processed breads, crackers, and snack bars. These items are rather high up on our food pyramid and should be consumed as a treat and not the main part of your meal. Our eating plan consists of high amounts of carbohydrate (think like 75%), low protein (think 10%) and fats (think 15%).
These carbohydrates should come primarily in the form of whole foods. Starches like potatoes and legumes, have a high carb volume, as well as vegetables and fruits. Eat these to your fill and enjoy. Filling up on starches will give your body the fiber it needs to reach satiety. Not to mention, they are not as calorie dense as an animal product or processed food, so you can eat until you’re full without worrying about gaining weight. Carbs on their own will not cause you to gain weight. Carbs, paired with high fat, will.
Next, we have protein. This macro is a very misunderstood and misrepresented component of a healthy diet. We can think of protein like building blocks. Your body uses protein to make amino acids and then amino acids then go and perform different functions such as making hormones. When the amino acid is done, it breaks apart and can be used again in a different function. Once an amino acid is used up, it then releases nitrogen, which is turned into ammonia and then urea.
My mentor, Dr. Pam Popper, uses the analogy of a water fountain. Let’s imagine a beautiful 500 gallon water fountain in the downtown area of the city you live in. At the beginning of every day, the city workers don’t add 500 gallons to the fountain. They simply replace the amount of water that was used up by splashing or evaporation - let’s say 20 gallons. The same idea goes for protein. As the body uses and reuses the amino acids, it only needs to replace those that are being eliminated. We can measure this by measuring the amount of nitrogen that is released in the urine. Studies have found this percentage to be less than 10%. (1)
So, are you telling me that I don’t need protein powder? What about those protein bars I love? They’re just marketing gimmicks? I’ll let you decide.
Your kidneys are filtering the nitrogen produced by the broken-down amino acids, and when you eat a high protein diet, it can really take a toll on the kidneys. This is where the majority of people get kidney stones. Protein is also highly acidic and plays a big role in osteoporosis, gut inflammation, and cancers. Take care of your kidneys!
You may be wondering, I know you say to limit animal foods, but I was told I can’t get enough protein from whole foods. This is a myth. Even low protein foods like potatoes for instance, have 3 grams of protein, which is right in the ratio you need to hit your percentages. When used to create a whole meal, you will be well within the protein needs of your body. It’s virtually impossible to not get enough!
We have been taught to think that the goal of a diet is to not be hungry for long periods of time and that is one of the reasons people struggle on a plant-based diet. There is nothing wrong with eating multiple times a day, and if the base of your diet is high fiber starches, like we recommend, you will stay full for longer without loading up on high protein foods which are often calorie dense and high in fat.
Another concern that people have about protein is that they want to build muscle mass and are concerned that if they don’t eat high protein they won’t build muscle. It’s important to remember that muscle is built in the gym and not in the kitchen. If that were the case, America would be full of massively muscled people…and we aren’t. Studies have shown that regardless of the protein intake, men who worked out the built same amount of muscle regardless of protein consumption. (2) Often the bulk comes because those who load up on protein are loading up on calories and this is what is creating the bulk, not the protein. This is called error of attribution...when one thinks it’s the increase in protein but it’s actually the increase in calories. (3) Also keep in mind that your body needs to take glucose from somewhere. If you have a low protein diet, the first thing the body does when you work out is to begin to break down the amino acid in the muscle creating alanine. You may be working against yourself by trying to limit your body’s fuel stores.
Lastly, let’s talk about fats. Humanity has been on a see-saw of information…fats are good, fats are bad, there are healthy fats, and bad fats. The answer is yes and yes. Your body does need fat but it doesn’t need the type and amount of fat that is in the typical American diet. You’ll want to keep your fat percentage to about 15%. This is easy enough to do by using nuts, seeds, and avocado as an accent to food and not the whole dish.
Diets high in fat are connected to every disease you don’t want. Diabetes, heart disease, cancer, the list goes on. The Okinawans eat a diet low in animal products and low in fat and live to be in their 100’s. They don’t have a fat deficiency issue. Fats to stay away from are hydrogenated oils. These are highly processed and damaging to many body organs. They are not made to decay. However, if you eat a whole food, plant-based diet and avoid processed foods you won’t really even need to worry about that. I would encourage you, focus on the big picture. Don’t get caught up in incorporating healthy saturated fats and avoiding polyunsaturated fats. Eat whole foods! Eat in the pattern I can outline for you, and you will be well on your way to a well-rounded diet and avoiding serious health issues without having to count calories and measure portions.
One easy way to remember how to eat at the macro level, is to eat the ELMO diet – Eat Less More Often. This will keep your blood sugars level and will help you to avoid bingeing on things that are not healthy. It takes about 20 minutes for the message to get from your calorie receptors to your brain that you are full. This will help you to not overeat and bring back the pleasure in your food again. Enjoy your food, savor flavors, eat in community. It’s up to you to change the culture in your world about food and you can do it stress free!
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1. https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf?sequence=1&isAllowed=y
2. Wycherley, TP, Buckley, JD, Noakes M, et al. “Comparison of the effects of weight loss from a high-protein versus standard-protein energy-restricted diet on strength and aerobic capacity in overweight and obese men.” Eur J Nutr published online doi:10./1007/s00394-0338-0
3. Benardot, Dan. Advanced Sports Nutrition. Champaign, IL: Human Kinetics, 2012. p. 118