Let me start by saying that by no means am I a nutritional
expert. I have no formal training in the field, I’m not a doctor, nurse,
pediatrician…. you get the picture. This is purely my opinion based on the
research and reading I’ve done, and of course personal experience. The topic of
nutrition and the government recommendations for a ‘healthy’ diet are
particularly interesting to me, especially since starting my weight loss journey
a few years ago. It’s interesting because if given nutritional guidelines are
generally accepted as truth, why do so many people struggle to lose weight even
when following them? There has to be something more to the story, and as it
turns out there’s a LOT more.
Let’s start with the generally accepted notion that a large
portion of your calorie intake should be from carbohydrates. The food guide
recommends a whopping 6-8 servings of grain products per day, second only to
fruits and vegetables which have a 7-10 serving per day recommendation. Now
let’s stop and think about this for a moment; you’re trying to tell me that the
majority of my calories should come from products only available for consumption
through processing? There are a few exceptions to that of course, a few grains
require little to no processing for human ingestion, but the vast majority of
them definitely do. Seems illogical doesn’t it? How is it that something that
isn’t naturally occurring in our habitat supposed to make up a large portion of
our diet? Don’t get me wrong, there is a type and amount of carbohydrate intake
needed for every person but I certainly don’t think it’s in the quantities
suggested by the Canada food guide. There is even some evidence and suggestion
that very little carbohydrate ingestion is needed to achieve a healthy diet. The
other, in my opinion, grievous error in the food guide is that they place very
little emphasis on the quality of carbohydrate. They recommend that half of your
grain intake be from whole grain products, but that leaves room for 3-4 servings
a day of products containing refined white flour and the like, a fairly
unhealthy recommendation in my opinion. There is significant evidence that
refined white flour and sugar play a crucial part in the development of
metabolic disease and obesity.
The other major issue I have with the food guide is the scant
recommendation of protein it suggests. Two to three servings of protein a day
vs. seven to ten servings of grain a day? Lean protein is one of the best
sources of clean calories out there, and is essential to many of your body’s
natural processes. Ingesting adequate protein is also vital when trying to lose
weight. There is also a strange recommendation that meat alternatives such as
tofu be ingested regularly. I see the importance of meat substitutes if you’re
vegan or vegetarian, and I think they have a place in someone’s diet just like
anything else, but why the recommendation to ingest a highly processed product
over a natural, clean protein source?
The problem with nutritional dogma is that a lot of it is
assumed with very little to no evidence to support its claims. We have adopted a
‘just because’ attitude towards many foods, for instance the argument against
saturated fat. Why shouldn’t we eat it? Well, because ‘they’ say so. The
evidence claiming saturated fats, particularly in meat, are bad for your health
is ambiguous and open to interpretation to say the least. In fact recent
research has indicated that a few particular types of saturated fat may in fact
be good for our bodies, contrary to decades of popular belief. We are also under
the assumption that certain foods increase LDL (bad) cholesterol, but in fact
the association between ingested cholesterol and blood cholesterol is loose and
difficult to prove. Some studies have shown that in fact that there is no
association at all.
For my body, a diet high in clean protein, free of processed
or refined foods, low or devoid of white sugar, and full of a variety of
vegetables seems to be the right combination. I think the key to the success of
any diet is to eat foods as close to their natural state as possible. Stay away
from anything processed, or at the very least try to limit their intake. The way
that your body processes fats, carbohydrates, and proteins is very different
from one another. Nutritional ingestion is so much more complex than the
‘calories in, calories out’ approach. The KIND of calories makes an absolutely
monumental difference. A study recently done with overweight women showed
significantly higher weight loss in test subjects put on a low carbohydrate diet
versus a higher carbohydrate diet with the same caloric intake. What that tells
me is not necessarily that a low carb diet is perfect for everyone, but it tells
me that we really know very little about the complex processes involved in the
breaking down and utilization of energy.
Each of our bodies is unique and our nutritional needs should
be addressed as such. We can’t make blanket food recommendations for the whole
of society like the government has done with our food guide. How your body
reacts and processes different food sources is something that may require a bit
of trial and error. Try out a diet for a few weeks, see how your body feels and
how you feel emotionally, and adjust as necessary. What worked for your friend
or for your body ten years ago may not be the same as what you need today. The
important part is to give yourself adequate nutrition for your body’s specific
needs. This will vary dramatically if you are active, sedentary, or an athlete.
LISTEN TO YOUR BODY. Find a lifestyle and way of eating that makes you happy and
keeps you healthy, that’s the only way you’ll maintain it for any length of
time.
If you’re really struggling with your diet, seek outside
opinion from a nutritional expert that can help you navigate the choices and
create a plan that’s right for you.
Happy eating!
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