Later On

A blog written for those whose interests more or less match mine.

Archive for the ‘Low carb’ Category

Why keto is not a fix for type 2 diabetes

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I had thought that my low-carb high-fat diet had helped with my type 2 diabetes until a doctor commented on an answer I had posted on Quora. The doctor said that my blood glucose seemed to be under control, but that was an illusion created by the fact that I was simply not eating any carbohydrates to speak of, so of course my blood glucose was low, but the LCHF diet was not doing my diabetes (or my health) any good.

That got me to reading and exploring and within a few days I had learned enough to motivate me to change my diet drastically from a low-carb high-fat diet to a whole-food plant-based diet.

This new brief video from Dr. Greger has the same message: a keto (or LCHF or Atkins) diet doesn’t really help, but only provides an illusion of help.

Written by LeisureGuy

18 September 2019 at 8:46 am

More on the keto diet: It doesn’t work

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Written by LeisureGuy

4 September 2019 at 8:22 am

Posted in Food, Health, Low carb, Science

The low-carb/keto diet put to the test….

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Written by LeisureGuy

2 September 2019 at 10:16 am

A hard look at keto as a standard (rather than therapeutic) diet

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Written by LeisureGuy

28 August 2019 at 11:20 am

The Low-Carb Community Is Its Own Worst Enemy

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I followed a low-carb high-fat diet for 5 years with good success in controlling blood glucose and, once I added WW Freestyle tracking, with good success in weight loss. I particularly like DietDoctor.com as a resource, and I still prefer his ketchup recipe to any commercial ketchup (because it tastes really good, because I enjoy cooking in general and making condiments in particular, and because it does not include any refined sugar such as high-fructose corn syrup). Still, I eventually became concerned, and I did switch to my current whole-food plant-based diet.

But because I had enjoyed the LCHF diet, I read with interest this article in Medscape by Yoni Freedhoff, MD:

Physicians have been recommending low-carb diets to patients since at least the 1860s, when Dr William Harvey encouraged the British royal family’s undertaker, Mr William Banting, to adopt one. He in turn penned the world’s first known blockbuster diet book — the not particularly excitingly named Letter on Corpulence, Addressed to The Public.

And yet today, one of the loudest laments of low-carb-promoting physicians is that the medical community, as a whole, purposefully eschews their favored diet. Perhaps one of the reasons for this is the low-carb community itself.

Self-righteous, Indignant Vitriol

Unfortunately for physicians who appropriately see low-carb diets as one of many reasonable options for their patients, the larger medical community may struggle to take them seriously. For instance, it took until 2019 for the American Diabetes Association to include low-carbohydrate diets as a therapeutic option in its nutrition therapy consensus report, and JAMA recently published an opinion piece designed to pour cold water over a diet that has and is helping many people manage weight and various diet-responsive comorbidities.

I would argue that at least part of the blame here lies with the ways in which low-carb diets’ loudest champions promote them. In virtually every other area of medicine, physicians are comfortable with the existence of multiple treatment options and modalities, and they also recognize that each patient responds differently to different treatments. When it comes to diets, however, for many vocal low-carb MDs, there can suddenly be only one.

And it’s not just the overzealous promotion of one diet at the exclusion of all others that the low-carb community bizarrely champions. Their self-righteous and often indignant vitriol is frequently on display, whether it’s trotting out the tired trope of medical organizations and dietary guideline committees purposefully manipulating or ignoring evidence (see the extensive corrections and clarifications for this piece), described by a prominent low-carb physician as being representative of a “conspiracy by a ‘matrix of agendas’ to promote a plant-based diet“; or asserting that the overwhelmingly unfollowed low-fat dietary guidelines are responsible for the obesity epidemic (refutation available here); or stating that older dietary guidelines posters will one day appear in “museums recording history of human genocide“; or publicly fat-shaming dietitians and researchers with obesity; or even food-shaming a chemo-receiving cancer patient who posted online that she enjoyed (gasp) an ice cream cone.

And it’s not just random, angry public trolls pushing these narratives. Some of the low-carb community’s most visible and vocal physicians drive these very messages, along with others that may be dangerous and/or incredibly misleading. From stating that fruit should be treated like a poison, to publishing op-eds promoting statin denialism (a thoughtful discussion on this topic can be read here), to coauthoring books with marginalized medical conspiracy theorists with large platforms (more on Dr Mercola here), to stating that sugar is eight times more addictive than cocaine, to producing and selling tea purported to improve weight loss outcomes, to even amplifying anti-vaccination messaging in order to imply that low-carb, high-fat diets treat “vaccine-damaged” autistic children, the low-carb medical community makes it exceedingly easy to not take them — and by extension, their chosen diet — seriously.

That’s a shame, of course, as low-carb diets are just as good as other diets when it comes to weight management, whereby those who enjoy them enough to adhere to them can maintain large, clinically meaningful losses and may also see benefits beyond those attributable to simple weight loss, including improved glycemic control in patients with type 2 diabetes.

Less Hyperbole, More Collaborations

If the low-carb community wants to make inroads into the medical community as a whole, I have two recommendations for them. First, . . .

Continue reading.

Written by LeisureGuy

9 August 2019 at 4:34 pm

Posted in Food, Low carb, Medical

Why the low-carb diet is bad

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This is quite interesting, particularly to me since I was on a low-carb diet for a few years:

Written by LeisureGuy

1 August 2019 at 4:24 pm

Making your own mayo

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Making your own mayo, the only way to go:

  • Requires one immersion blender and the plastic beaker that comes with it.
    • This one is quite good ($30)
      www.amazon.com/dp/B00ARQVLX2/ref=sr_ob_6
    • Immersion blenders are terrific for making soups like broccoli soup, or vichyssoise, or gazpacho, or any soup for which you would use a blender because blending in the pot has two advantages:
      • Easier: not having to transfer the pot contents to the blender container
      • Easier: cleanup is a snap with an immersion blender: fill beaker with hot water, add a squirt of dishwashing detergent, and blend…
  • Recipe makes 1 cup mayo – NOTE: this is 1 cup US measure = 8 fl oz, NOT the UK cup (10 fl oz)
  • Eggs must be at room temperature—if eggs are cold, you end up with liquid, not mayo
  • Put the following into the beaker: (to expand, click the “+” to the left of the bullet; to collapse, click the “-“)
    • Two egg yolks
      • Some people say 1 yolk and 1 whole egg, but I do 2 yolks.
      • You can cook the leftover whites (scrambling is easiest) for a protein snack.
    • 3/4 teaspoon salt
    • 3/4 teaspoon ground white pepper
    • 1 tablespoon Dijon mustard
    • 1-2 anchovy fillets (to add umami—does NOT impart a “fish” taste)
      • Get anchovy fillets that are packed in glass, not in a can
      • Get anchovy fillets that are packed in olive oil (not sunflower oil or soybean oil or the like)
    • grated zest of one lemon
    • juice of that same lemon
    • optional ingredient (which I seldom use): any one of the following:
      • a few pitted ripe olives (and try pitted green olives, too); or
      • 2 teaspoons drained horseradish; or
      • 2 teaspoons smoked paprika; or
      • 1 1/2 teaspoons Old Bay seasoning in place of the salt—very good in fish salad, shrimp salad, chicken salad, potato salad, etc. (and Old Bay is also excellent on popcorn); or
      • a handful of fresh tarragon leaves (extremely tasty); or
      • 4-5 large basil leaves; or
      • 1/2 ripe avocado; or
      • a lime in place of lemon (zest and juice), perhaps with cilantro; or
      • 1 tablespoon tomato paste; or
      • 2 teaspoons curry powder; or
      • 1 slice crisp bacon (with 2 tablespoons bacon fat, 7/8 cup olive oil)
      • 2 Tbsp toasted sesame oil plus enough olive oil to make 1 cup total—and you might add 1 tsp soy sauce, though I’ve made it without the soy sauce—and it’s very tasty
      • Not a raw garlic clove, at least not for me; roasted garlic might be okay
  • Blend the bejesus out of the beaker’s contents; they must be well blended before adding oil
  • Add 1 US cup (8 fl oz) oil, a little at a time, blending well after each addition
    • I always use 1 cup extra-virgin olive oil (except in the variations above, as noted)
      • Quality and taste of olive oil is very important.
      • Note that not all oil labeled “olive oil” is actually olive oil. Here’s a link to an entertaining and informative book
        https://www.abebooks.com/servlet/SearchResults?sts=t&an=&tn=extra-virginity&kn=&isbn=
      • Here’s a list of good and bad olive oils: http://www.realfoodforlife.com/which-olive-oil-to-buy-the-olive-oil-fraud/#iLightbox
      • If you have an olive-oil store that allows tasting, taste a variety and use one that you like. Different people have different preferences.
      • I did try canola oil, the usual recommendation. Unfortunately, the result is a totally bland mayo. Not good.
        • I also did an avocado oil version (too expensive, not so tasty as the olive oil); however, avocado oil is excellent for sautés and stir-fries because it has an extremely high smoke point (520ºF / 271ºC) and no real taste of its own.
          See https://jonbarron.org/diet-and-nutrition/healthiest-cooking-oil-chart-smoke-points
        • Be careful about seed oils (grapeseed, safflower, peanut, corn, soybean, cottonseed) because the omega-3 to omega-6 ratio is not so good in such oils. Don’t even consider soybean oil or cottonseed oil. See the link just above for more information.
          • Store-bought mayo and salad dressings generally are made of soybean oil and/or cottonseed oil because those oils are cheap and the companies that make the foods don’t care about your health.
      • I haven’t tried these, but I might at some point:
        • 2/3 cup olive oil and 1/3 cup pecan oil, perhaps with a few pecans among initial ingredients
        • 7/8 cup olive oil and 2 tablespoons (which equals 1/8 cup) bacon fat, with a slice or two of crisp bacon included in initial ingredients
    • Add small amounts of oil at first, blending well after each addition. You can add larger amounts toward the end. The mayo gets thicker as you add oil.
      • With experience you can start with larger amounts. I now start with first addition of oil being almost 1/4 cup but initially I would start with 1-2 teaspoons of oil.
      • Blend—and blend well—after each addition.
  • After it’s done, the mayo might be quite stiff. If so, blend in a little water. Start with 1 teaspoon of water, blend, and see how it is. It will stiffen somewhat more in the fridge as it cools.
  • Keep in the fridge. It seems to last well (except it’s so tasty, which works against that).
  • Make ketchup, too! It’s delicious.
    • Tastes much better than store-bought, plus you can tinker with it (e.g., add 1 tsp liquid smoke; or add 1 tsp crushed red pepper)
    • Recipe: https://www.dietdoctor.com/recipes/ketchup
    • It takes at least 40 minutes of simmering, not 20, to reduce it to thickness (at least for me). Ignore the time and instead go for the thickness you want.
    • Immersion blender works fine
    • I recommend San Marzano tomatoes, and I used 3 cloves of garlic, not 1
    • Make a double batch: a single batch is only about 1 cup and doesn’t last; and San Marzano tomatoes are easy to find in 28-oz can. Use whole tomatoes.

Written by LeisureGuy

21 June 2019 at 2:16 pm

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