circular wrote:apod, I eat nuts daily, but I found that soaking them overnight makes them better digestible. I keep all my nuts in the freezer and rotate them, each night getting my next days' amount from the freezer and putting in the fridge in water for the next day.
Theresa thanks for that! Now I really want to know what other lectins he sees as binding to brain insulin receptors. (I haven't eaten wheat for nine years now.) This might be the link I've been waiting for to resolve:
Women with high adiponectin = more dementia (Framingham)
High adiponectin = lectin sensitivity
Lectins > insulin receptors > dementia
High adiponectin > lectins > insulin receptors > dementia
Watching for some hard science and hope his book provides it ...
cdamaden wrote:Re: saturated fats, I've always found Dr. Sarah Ballantyne's perspective to be informative. Here she discusses her conclusions on the sweet spot for saturated fat and overall fat consumption and includes a short section on APOE4s.
"ApoE4 carriers see a much higher spike in LDL cholesterol from eating large amounts of saturated fat (without a rise in HDL to match). And, they’re the group most likely to benefit from lower-saturated-fat diets, since decreasing their saturated fat intake causes a sharp decline in LDL cholesterol and an improvement in the HDL/LDL ratio
.... which means being conservative with saturated fat intake, and not going gung-ho on things like buttered coffee and tons of bacon. "
"Overall, the research points towards a moderate fat intake (30-40% of calories, perhaps as high as 50% for some people) and moderate saturated fat intake (10-20% of calories) being ideal for maintaining all aspects of our health."
"If we stick to a Paleo diet rich in phytochemical-rich plant foods (especially vegetables), adequate fiber and prebiotics to support gut health, and reasonable quantities of high-quality meat, seafood, and eggs, we stand the best shot at boosting our health and averting disease!"
https://www.thepaleomom.com/saturated-f ... n-between/
TheresaB wrote:As I understand it, not all lectins are the same. Dr Gundry says the issue with grains isn’t gluten it’s the wheat germ agglutinin
So, with sprouted brown rice, nightshades in my pressure cooker, legumes in my pressure cooker, oat bran in my pressure cooker, I should be relatively-ok, since these are wheat germ agglutinin free?
Yeah, a pressure cooker will totally destroy all the lectins except gluten. It’s impossible to destroy gluten with a pressure cooker. You can’t destroy the XXX (couldn’t catch what he said) compound in oats with a pressure cooker, even with an hour of pressure cooking, you can’t do it. It’ll destroy the lectins in tomatoes, zucchini, beans.
Totally agree on needing hard data on lectins
With a full list of lectin-containing foods and simple substitutes for each; a step-by-step detox and eating plan; and easy lectin-free recipes, The Plant Paradox illuminates the hidden dangers lurking in your salad bowl—and shows you how to eat whole foods in a whole new way.
apod wrote:So at 35% fat, 80g of protein, and 2500kcal, maybe around 330g of net carbs and 70g of fiber for a 400g carb/d diet, ideally? Or, on a high-calorie day, maybe 450g+ carbs as 35% fat / 80g carbs / 80g fiber @ 35% fat. This seems high, where that high amount of fat + high amount of carbs seems like a recipe for high trigs / lower insulin sensitivity / higher body fat.
cdamaden wrote:apod wrote:So at 35% fat, 80g of protein, and 2500kcal, maybe around 330g of net carbs and 70g of fiber for a 400g carb/d diet, ideally? Or, on a high-calorie day, maybe 450g+ carbs as 35% fat / 80g carbs / 80g fiber @ 35% fat. This seems high, where that high amount of fat + high amount of carbs seems like a recipe for high trigs / lower insulin sensitivity / higher body fat.
I'm currently at a higher fat diet of 60/20/20 so I can't attest for the macro nutrient ratios suggested. What I've seen her recommend is to eat your meals with a plate full of vegetables (say 4/5 coverage) and use protein as a topping (say 1/5). Use fat in your cooking and as a light dressing to taste. I take that to mean less than a 1 tablespoon per meal. Then supplement with some fruits as a dessert. Her approach is to not engineer the quantities you eat but instead to focus on the micronutriet dense foods and let your palate help direct the outcome. As with any other macronutriet suggestions, you just have to give it a try and see what your individual results are.
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