According to Food Allergy Resource and Education (FARE), approximately 32 million people in the U.S. have food allergies. They’re not just so-called “picky eaters”; they face legitimate health problems if they eat certain foods. Gluten (the protein in wheat and other cereal grains) and nut allergies are among the most common and frustrating, since grains and nuts are widely used as ingredients in other dishes—some of which you might never expect (nuts in your vanilla ice cream, for instance).

About two-and-a-half million people can’t handle wheat, and gluten is a major contributing factor. One in 100 people worldwide is believed to have celiac disease, a severe form of gluten intolerance that falls under the banner of an auto-immune disorder. For these people, consuming gluten will actually result in damage to the intestine.

Meanwhile, more than six million people have a reaction to peanuts (technically a legume), and nearly four million need to avoid tree nuts.

If you count yourself as a member of any one of the above groups, you already know that you have to be careful about what you eat, and how your food is prepared. But you may not be aware of how many delicious—and healthy—options you still have, especially when you’re looking for a quick bite between meals. With the help of a dietician and a recipe whiz, we came up with five different gluten-free and nut-free snacks that taste great, and help you stay fit.

What Foods Should Be Avoided?

Going gluten-free means saying no to wheat, barley, and rye, and all the foods and food ingredients that can be made from them. When you add them up, it’s a long list that includes (but is NOT limited to):

• Baked goods
• Beer
• Bread
• Brewer’s yeast
• Cereals
• Condiments
• Granola
• Meat substitutes
• Milkshakes
• Pasta
• Salad dressings
• Sauces
• Soups
• Spice blends
• Syrups
• Tortillas/wraps
• Wine coolers

Of course, gluten-free options do exist for many foods, but by and large, a gluten-free diet will be devoid of what you see above. Even food coloring can be an allergen, as it’s often made from barley. One should also watch out for oats. While they’re naturally gluten-free, oats are often grown near wheat, barley, or rye, and, as a result, they can become contaminated by them. Make sure that any oats you consume are guaranteed gluten-free on the food label.

Avoiding tree nuts will have you waving off…

• Almonds
• Brazil nuts
• Cashews
• Coconut
• Curries (They often contain ground almonds)
• Hazelnuts
• Honey (Some nut species are pollinated by bees)
• Macadamia nuts
• Nut butters
• Nut milks
• Pecans
• Pistachios
• Walnuts

Be wary of cold cuts (such as mortadella), energy bars, flavored coffees, marinades, pastries, and sauces (including barbecue) too. All can and often do contain some tree nuts as additives. Certain ethnic foods, such as Chinese, Indian, and Thai, also contain nuts.

If you have an intolerance to peanuts, you should steer clear of the following:

• Beer nuts
• Chili
• Cold-pressed peanut oil (Although highly-refined peanut oil may be OK; ask your doctor)
• Egg rolls
• Enchilada sauce
• Fried foods (Many are cooked in peanut oil)
• Ice cream
• Glazes
• Lupin/Lupine (A flour substitute in gluten-free foods, it’s a legume, like peanuts are, and may provoke a reaction similar to a peanut allergy)
• Marinades
• Mole
• Nut butters (Even if you’re not allergic to tree nuts, nut butters can be exposed to peanuts in processing and pick up their allergens)
• Pancakes
• Pesto

What Nutrition Am I Missing By Cutting Out Gluten and Nuts?

Avoiding gluten and nuts if you’re allergic to them will greatly reduce the risk that you’ll have a bad reaction when you eat something. On the downside, you will increase the likelihood that you don’t get enough of certain vitamins and minerals, if you’re not careful to eat other foods that supply them.

“Nutrients of concern in a gluten-free diet are vitamins D, B12, and folate,” says Shannon Ehrhardt, RD, CSSD, an EXOS Performance Dietitian, “as well as iron, magnesium, calcium, and zinc.” But you can cover these needs by consistently eating some of the following.

For vitamin D: egg yolks, mushrooms, and salmon

For vitamin B12: beef, clams, eggs, and tuna

For folate: broccoli, Brussels sprouts, chickpeas, and leafy greens

Nut-free diets are often lacking in vitamin E, niacin, magnesium, manganese, and chromium, says Ehrhardt. To make sure you stay topped off on them, eat foods from the lists below.

For vitamin E: avocado, broccoli, butternut squash, kiwi, olive oil, and spinach

For niacin: beef, brown rice, salmon, and tuna

For magnesium: avocado, banana, dark chocolate, legumes (chickpeas, lentils, soy beans, other beans), okra, oysters, salmon, spinach, and tofu

For manganese: black pepper, clams, coffee, legumes, mussels, oysters, rice, and tea

For chromium: fruits, meats, and vegetables

5 High-Protein, Low-Carb Snack Options

Liv Langdon (livoutloud.com), a holistic wellness coach, recipe developer, and photographer, whipped up the following five recipes for amazing snacks that are not only gluten- and nut-free but also high in protein and low in carbs—perfect for active people who want to be lean and strong. They also include many of the foods that Ehrhardt encourages you to include to make sure you get the nutrition that might otherwise go missing with the loss of gluten and nuts.

None of these snacks takes long to prepare. If you’re concerned about having reactions to other foods, such as dairy, or you’re interested in vegan options, Langdon included substitutions to make those adjustments as well.

1. Tuna Salad On Crackers

Prep time: 15 minutes

Serving size: 5 crackers

Yields: 4 servings 

INGREDIENTS

2 cans tuna, chunk light, in water

1 lemon, cut in 2 halves

3 tbsp. avocado oil mayo*

3 tbsp. full-fat Skyr yogurt**

2 tbsp. flat-leaf parsley, finely chopped 

2 tbsp. red onion, finely minced 

⅛ tsp. coriander 

⅛ tsp. garlic powder 

⅛ tsp. white pepper 

⅛ tsp. sea salt

½ avocado, diced

10 brown rice crackers***

10 flax crackers***

*We used Primal Kitchen’s avocado-oil based mayonnaise.

**We used Siggi’s 4% plain Skyr yogurt. If you have a dairy allergy, replace this with the avocado-oil based mayonnaise.

***We used Trader Joe’s gluten-free brown rice crackers.

***We used Flacker’s rosemary flax seed crackers. 

INSTRUCTIONS

Step 1. Drain and rinse the tuna. Transfer to a mixing bowl, and break up any large chunks with a fork. Squeeze ½ lemon on top.

Step 2. Add the mayo, yogurt, parsley, onion, and spices. Mix until well combined and set aside.

Step 3. In a separate mixing bowl, add the diced avocado and squeeze the remaining lemon half over it. Season with salt and pepper, and mash with a fork.

Step 4. Place crackers on a plate. Spread one teaspoon of mashed avocado onto each cracker, then top with tuna. If traveling, keep the tuna salad, mashed avocado, and crackers in separate containers until you’re ready to prepare.

MACROS PER SERVING 

240 calories | 16g fat | 10g carbs | 4g fiber | 6g net carbs | 18g protein

2. Broccoli + Cheese Turkey Bites

Prep time: 15 minutes

Cook time: 20 minutes

Serving size: 2 bites

Yields: 12 bites

INGREDIENTS

Avocado oil (see instructions)

½ tbsp. extra virgin olive oil

½ cup finely diced onion

1 tbsp. minced garlic 

1 bag frozen broccoli

1 lb. organic ground turkey

1 egg

½ tsp. sea salt  

¼ tsp. smoked paprika 

¼ tsp. ground pepper

2 tbsp. chopped parsley

½ cup shredded parmesan cheese

½ cup shredded cheddar cheese

¼ tsp. lemon zest  

INSTRUCTIONS

Step 1. Preheat the oven to 375-degrees Fahrenheit, and turn on the broiler. Spray or wipe a muffin tin with avocado oil to prevent sticking.

Step 2. Place a sauté pan on medium-low heat, and add the olive oil. When hot, add diced onion and minced garlic. Cook until the veggies are softened—about three minutes—then set aside to cool.

Step 3. Steam 2 cups of frozen broccoli. You can use fresh broccoli or frozen steam bags for ease. Drain, let cool, and chop finely.

Step 4. In a large mixing bowl, add the ground turkey, egg, spices, onion-garlic mix, chopped broccoli, parsley, shredded cheese, and lemon zest. Mix until thoroughly combined.

Step 5. Fill about ⅔ of each muffin tin with the turkey mixture. Top with a little more shredded cheese.

Step 6. Bake for 20 minutes, then broil for an additional 3 to 5 minutes, or until the cheese is golden brown. Enjoy warm! These bites are easy to travel with; simply store in a Ziploc baggie or Tupperware container.

MACROS PER SERVING 

270 calories | 16g fat | 2g carbs | 1g fiber | 1g net carbs | 28g protein

3. Pumpkin Spice Protein Shake

Prep time: 5 minutes

Yields: 1 shake

INGREDIENTS

1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor*

½ cup canned pumpkin puree

½ cup unsweetened vanilla flax milk 

¼ cup Skyr full-fat plain yogurt

¼ tsp. pumpkin pie spice

¼ tsp. ground cinnamon

½ tsp. vanilla extract

½ tbsp. flax meal

1 tsp. pure maple syrup**

1 ½ cups ice

Pinch sea salt

Pumpkin seeds (optional)

*To make the recipe vegan, opt for Onnit Plant-Based Protein powder, vanilla flavor, and remove the yogurt. 

**Flavored or processed maple syrups may not be gluten-free, so get one that’s as pure as possible.

INSTRUCTIONS

Step 1. Add all ingredients to a high-powered blender. Pulse until smooth. Garnish with pumpkin seeds and additional cinnamon if desired, or take it to go!

MACROS PER SERVING 

280 calories | 7g fat | 22g carbs | 5g fiber | 17g net carbs | 33g protein

4. Sunflower Energy Bites

Prep time: 10 minutes 

Fridge time: 15 minutes

Serving size: 2 bites

Yields: 16 bites 

INGREDIENTS

½ cup sunflower seed butter* 

1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor** 

¼ cup flax meal 

⅓ cup unsweetened dried cranberries

⅓ cup mini dark chocolate chips***

½ tsp. ground cinnamon 

2 tbsp. pumpkin seeds 

3 tbsp. hemp seeds 

2 tbsp. chia seeds 

¼ tsp sea salt 

*Make sure your sunflowers are nut-free. Some sunflowers are processed with equipment that is also used for peanuts, so there is risk of cross contamination.

**To make the recipe vegan, opt for a vegan protein powder, such as Onnit Plant-Based Protein

***We used Enjoy Life mini dark chocolate chips, which are dairy-free, nut-free, and soy-free.

INSTRUCTIONS

Step 1. Line a tray with parchment paper and set aside. Add all ingredients to a medium mixing bowl, and mix with a spoon until thoroughly combined. 

Step 2. Scoop out a spoonful of the mixture and, using your hands, roll into a bite-sized ball. That’s one bite.

Step 3. Place bites on the parchment-lined tray and refrigerate until firm, about 15 minutes. Store in the fridge in an airtight container for up to one week.

MACROS PER SERVING 

340 calories | 24g fat | 19g carbs | 5g fiber | 14g net carbs | 14g protein

5. Chia + Yogurt Parfait

Prep time: 10 minutes 

Fridge time: 30 minutes 

Serving size: 1 parfait

Yields: 2 parfaits

INGREDIENTS

For the chia pudding:

¼ cup chia seeds

1 cup unsweetened rice milk

2 tbsp. organic half + half 

1 tsp. vanilla extract

Sea salt, to taste 

For the yogurt:

1 ⅓ cups full-fat Skyr yogurt

10 drops liquid Stevia, or sweetener of choice (optional)

For the toppings:

2 tbsp. pomegranate seeds

1 kiwi, sliced

1 tbsp. hemp hearts

INSTRUCTIONS

Step 1. Add all ingredients for the chia pudding to an airtight container. Mix until combined. Make sure there aren’t any clumps of chia stuck on the bottom of the jar. Don’t worry about any excess liquid; the chia will soak it up. Store in the fridge for 30 minutes, or until a thick pudding consistency is formed.

Step 2. If desired, mix the yogurt with your sweetener of choice.

Step 3. Layer ½ of the chia pudding on the bottom of a serving glass. Then layer ⅔ cup of yogurt over the pudding. Top with pomegranate seeds, kiwi slices, and hemp hearts for added texture. Repeat with the remaining half of the ingredients. You can prepare this in advance in enclosed mason jars for a quick snack on the go! 

MACROS PER SERVING 

360 calories | 19g fat | 27g carbs | 10g fiber | 17g net carbs | 24g protein

For more recipes from Langdon, follow her on Instagram—@livlangdon

The post 5 Different Gluten-Free & Nut-Free Snacks That Taste Great appeared first on Onnit Academy.

Despite its classification as a complex carbohydrate, maltodextrin is quickly absorbed by the gut and can elevate blood sugar faster than glucose. On the glycemic index, a relative scale of how quickly a ingested carbohydrate affects blood sugar, maltodextrin ranges between 85-105, where the standard glucose is set at 100.

Sugars that induce a rapid rise in blood glucose content are typically considered poor sources of energy and nutritionally deficient. Though it is generally true that a diet comprised of mostly high glycemic carbohydrates would be unsatisfactory, they do have an important role in athletic performance and recovery.

Why You Need Carbs

During intense exercise, active muscle tissue relies heavily upon stored sugars in the form of glycogen for energy. Depending on the muscle type, exercise intensity and duration, the ability for glycogen stores to maintain the metabolic demand diminishes over time.

Many endurance athletes utilize energy gels whose main ingredient is maltodextrin. One study supplemented marathon runners with 60 grams of maltodextrin spaced throughout a race and compared it to runners who were free to consume their desired amount.

The runners who took 60 grams of maltodextrin averaged significantly shorter marathon completion times by more than 10 minutes compared to runners assigned to freely consume the carbohydrate supplement [1].

Maltodextrin & High Glycemic Carbs for Post-Workout Recovery

The post-workout period is a crucial time to refuel. Consuming high glycemic carbs will increase the release of insulin, an anabolic and glucose-regulating hormone that facilitates the influx of sugars and amino acids into muscle cells.

In an often cited study by Borsheim, post-workout supplementation with 100 grams of maltodextrin significantly improved the net protein balance by reducing muscle breakdown[2].

Further studies have shown that 30 grams of carbohydrates were comparable to 100 grams. The post exercise period has been studied using multi-ingredient post-workout formulas that contain various ratios of carbohydrates, protein and fat.

A 4:1 ratio of carbohydrates to protein has been shown to benefit muscle recovery through a similar mechanism. Other studies using variations of carbohydrates to protein have proven beneficial, yet It is challenging to discern a single best ratio for recovery given the lack of direct comparison studies.

The bottom line is that large amounts of high glycemic carbohydrates like maltodextrin are appropriate in the post-workout phase to reduce muscle breakdown and aid recovery.

Consuming small quantities, such as 1-10 grams, of high GI carbohydrates that are added to food are unlikely to cause large changes in blood glucose and are essentially equivalent to other added sugars.

Low glycemic carbs, such those present in most fruits and vegetables, are better for long term energy storage and tend not to spike and crash blood sugar levels. Furthermore, despite its origin from grain, maltodextrin is synthesized using enzymes making it gluten free and safe for nearly all to consume.

References:

[1] Improved marathon performance by in-race nutritional strategy intervention Hansen EA1, Emanuelsen A, Gertsen RM, Sørensen S SR. Int J Sport Nutr Exerc Metab. 2014 Dec

[2] Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise Børsheim E1, Cree MG, Tipton KD, Elliott TA, Aarsland A, Wolfe RR. J Appl Physiol. 1985 Carbohydrate supplementation increases intramyocellular lipid stores in elite runners. Sousa M1, Simões HG, Castro CC, Otaduy MC, Negrão CE, Pereira RM, Madsen K, Silva ME. Metabolism. 2012 Aug

The post Maltodextrin: The Time and Place for High Glycemic Carbohydrates appeared first on Onnit Academy.

The Ketogenic diet works by removing most of the carbohydrates from your diet and eating the vast majority of your calories from fat. When you make this change, your body and brain run on ketones (molecules created from stored fat) instead of carbohydrates. When your body uses ketones for energy, it reaches a state called “ketosis.” Depending on your size, you probably won’t reach ketosis unless you’re eating under 50 grams of carbohydrates per day.

It’s definitely not easy to reach ketosis. If you’re usual diet consists of a lot of carbs, it can be a big lifestyle change to train yourself how to eat mostly fat and very few grams of carbs. However, some people have found great success with a Ketogenic diet.

One easy and delicious way to get more ketogenic-friendly meals into your diet is by using a slow-cooker (or crockpot). High-fat meats cook really well in slow cookers and, because you can “set it and forget it,” crockpot recipes are generally great for people who don’t have much time to cook.

Benefits of Using a Slow Cooker for Keto and Low-Carb Meals

The most obvious benefit of having a slow cooker in kitchen repertoire is that it, well, cooks your food without you having to do anything more than dump in the ingredients and turn the knob. If you’re busy, there’s not much better than coming home at the end of a long day and enjoying dinner that’s hot and already made.

Crockpots are also great because they can provide some diversity to your keto menu. If you’ve been on the keto diet for a while, you probably have your go-to meals and snacks that are starting to get tired. Good slow-cooker recipes, (like the ones provided below), can be a great way to break up the monotony and help you keep your diet regimen on track.

Another great benefit of cooking in a crockpot is that it’s like an oven, only better. All those delicious juices stay in the pot, just making your beef, chicken, or pork more tender.

Tips For Low-Carb Crockpot Meals

When your cooking keto in your crockpot, it’s important to remember these tips:

1. Thaw your meat before you put it in the slow cooker. The USDA doesn’t recommend using frozen meat in your crockpot. It’s also important you cook your meat on “low” or “high.” A “warm” slow cooker won’t get hot enough to cook your meal to a safe temperature.

2. Be aware that high-protein meals are not necessarily “ketogenic.” This happens a lot–, especially in the fitness industry. High protein does not equal high fat. A ketogenic diet is, more than anything, a high-fat diet. That means, if your crockpot recipes are mostly meat, it’s important you make some high-fat additions (avocado, cheese, etc.) to the meal.

3. Fatty, tougher meats cook really well in crockpots. (Fat is good!) When you shop for meat, look for short ribs, pot roasts, and lamb shanks.

4. Cook your meat on top of any vegetables.

For keto recipes, make sure you check the carbohydrate count of any of the ingredients. Some things, such as ketchup, barbeque sauce, or teriyaki sauce contain more carbohydrates than you might think.

Keto Crockpot Chicken Wings Recipe

Having the neighbors over to watch the game? No need to worry about sticking to your diet. These chicken wings are ridiculously easy to make and are sure to be a crowd fave.

Ingredients

• 4 lbs chicken wings or drumettes
• 1 tsp salt
• 1/2 tsp pepper
• 1/2 cup melted butter
• 6 cloves minced garlic (or 1 tbsp garlic powder)
• 1 cup shredded Parmesan cheese

Directions

1. Place chicken wings in the slow cooker. Sprinkle with salt and pepper.
2. In a small bowl or saucepan, stir together melted butter and garlic.
3. Pour the butter and garlic over chicken wings. Stir to coat.
4. Cook wings in the slow cooker on High for 3 hours.
5. In the last 15 minutes turn the oven to Broil.  Line a sheet pan with aluminum foil and grease well. 6
6. Place chicken wings on the pan. Broil for about 5 minutes on each side.
7. Remove the garlic chicken wings from the oven and sprinkle (liberally) with parmesan cheese.
8. Return wings to the oven until cheese is melted.
9. Remove from oven, serve, and eat up!

Keto Crockpot Spicy Slow-Cooker Short Ribs Recipe

Decadent and rich, these short ribs are
definitely something you can serve to guests and impress them. The spiciness of
this dish can be up to you. Add as much or little red pepper flakes as you
like. To make this a full meal, we suggest serving the short ribs over roasted
vegetables

Ingredients

• 2 lbs. beef short ribs
• 3 oz cream cheese softened
• 1/2 cup beef broth
• 2 cups white mushrooms
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp red pepper flakes (or more if you like spicier food)

Directions

1. In a skillet, brown beef short ribs.

2. Mix together cream cheese, mushrooms, beef
broth, and spices. Pour into crock pot. 

3. Place beef short ribs on top of the mixture in
the slow cooker.

4. Cook on low for 6-8 hours, gently mixing every
1-2 hours.

Keto Crockpot Teriyaki Steak Recipe

Just because you’re on the keto diet, doesn’t mean you don’t get
to enjoy some of your favorite Asian-restaurant foods. This recipe is fantastic
served over veggies, Asian slaw, or cauliflower rice.

Ingredients

• 1 1/2 lbs flank or
  sirloin steak
• 1/3 cup brown sugar or sugar substitute
• 1/4 cup water
• 1/4 cup soy sauce (or
  coconut aminos, but look at the carbs)
• 2 tbsp sesame oil
• 3 cloves garlic,
  minced
• 1/2 tsp ground ginger
• 1/4 tsp red pepper
  flakes
• 1/4 tsp xanthan gum
• 2 green onions, thinly
  sliced
• Sesame seeds

Instructions

1. Slice the beef thinly and place in the slow
cooker.
2. In bowl whisk brown sugar substitute, water, soy
sauce, sesame oil, garlic, ginger, and red pepper flakes. Pour over beef.
3. Cook on low for 4 to 6 hours, OR high for 2 to
3 hours.
4. When the beef has finished cooking, spoon some
of the broth out of the pot into a small bowl. Whisk in xanthan gum until
combined and pour back into the pot and stir to coat.
5. Sprinkle beef with chopped green onions and
sesame seeds.

Keto Crockpot Chicken Fiesta Soup Recipe

This soup is so tasty you’ll forget you’re on any kind of diet. It’s creamy, full of juicy chicken, and will impress even your picky eaters. It even has the extra benefit of collagen from the bone broth! If you need some extra fat in your daily macro count, throw in some chopped avocado to the soup.

Ingredients

• 1 1/2 boneless, skinless chicken (thighs or breastwork best)
• 15.5 ounces chunky salsa
• 15 ounces of chicken bone broth
• 8 ounces shredded Monterey or Pepper Jack

Directions

1. Place chicken pieces in crockpot.
2. Pour salsa, bone broth, and cheese on top of the chicken.
3. Cook on high 3-4 hours or low 6-8 hours.
4. Remove chicken pieces and shred. Return to crock.
5. Serve hot. Add avocado or extra cheese, as desired.

The post The Best Keto and Low-Carb Crockpot Recipes for 2019 appeared first on Onnit Academy.

What Are the Benefits of a Diet consisting of Low Carb, High Protein Recipes?

The beauty of life is we are all different. This also accounts for the at-times frustration of finding the best diet for you. 

Every. Body. Is. Different. 

A simple blood sugar or genetic test can tell you how you process carbohydrates, glucose at its simplest form. Some people are more insulin sensitive, meaning one would require less insulin to lower blood sugar levels (good). While some are more insulin resistant, the body’s cells don’t respond normally to insulin, causing a build of glucose in the blood (bad).

A low-carb, high-protein diet can be an effective lifestyle approach for those looking to lose weight, gain lean muscle, and even therapeutic approaches for some conditions. Distinguishable from the ketogenic diet, a low-carb, high-protein diet allows more carbohydrates from whole food sources, more protein from plant and animal sources, and decreases the need for high-fat consumption.

According to Chris Kresser, M.S., L.Ac., “both the research and my clinical experience suggest that low-carb diets can be incredibly effective therapeutic tools for certain conditions.

Whether you’re aiming to include more whole foods, shape up for summer, or to feel overall better consuming fewer carbohydrates, these low-carb high-protein recipes

What Foods Can I Eat, What Are Foods to Avoid, What’s Good for Snacking

PROTEIN TO EAT

• Poultry
• Fish
• Red Meat
• Some Dairy; including eggs, cream, cheese
• Non-Starchy Vegetables: leafy greens, zucchini, squash, broccoli, cauliflower, peppers, onions, most vegetables are allowed and encouraged
• Certain fruits: lemon, lime, tomato, avocado, coconut (berries are your lowest sugar options and can be included moderately)

HEART-HEALTHY FATS TO EAT

• Oils: avocado oil, coconut oil, extra virgin olive oil, butter, ghee; stick to unrefined and organic whenever possible
• Avocado
• Nuts and seeds
• Dairy: Egg yolks, raw cheese, organic cream

CARBOHYDRATES (FROM VEGETABLES) TO EAT

• While vegetables are technically considered a carbohydrate, they are very low on the glycemic index and carbohydrate scale. Most vegetables are allowed and encouraged with the exception of some starchy vegetables like white potatoes. Lower glycemic carbohydrate-rich root vegetables like sweet potatoes and beets can be consumed in moderation.

PROBIOTIC-RICH FOOD TO EAT

• Fermented vegetables, like kimchi or sauerkraut 
• Fermented tea, like a low-sugar kombucha
• Unsweetened Greek or Skyr yogurt should be limited, but is OK in moderation

LIQUIDS TO EAT

• Coffee, cold brew 
• Unsweetened teas
• Unsweetened flavored or unflavored soda and mineral waters

CONDIMENTS TO EAT

• Unsweetened BBQ, ketchup, mustard, mayo and vinegars

CARBOHYDRATES TO AVOID

• Processed sugars: candy, chocolate, cookies, cakes, soda, fruit juice, energy drinks, high fructose corn syrup
• Grains: pasta, bread, oats, rice, quinoa, ancient grains
• Fibrous Starches: potatoes, sweet potatoes, corn
• Beans and legumes: chickpeas, black beans, kidney beans, lentils, edamame, peas 
• Fruit: most fruit should be limited, berries, orange, and apple have lower sugar content, so these can be consumed in moderation. Tropical fruits like banana, pineapple and mango have a high sugar content should be avoided. 
• Alcohol: no cocktails, sugary mixers, wine and beer. Liquor in moderation.
• Dairy: milk and yogurts tend to be higher in sugar and should be limited.

PROCESSED OILS TO AVOID

• Hydrogenated oils like vegetable oil, peanut oil, corn oil, cottonseed oil
• Canola oil, unless organic

BEST SNACKS TO EAT

• Raw veggies dipped in avocado-oil based dressings like Primal Kitchen 
• Flax crackers with goat cheese and prosciutto
• Raw cheese with antibiotic-free, natural deli meat 
• Soft-boiled eggs
• Smoked salmon over almond-flour cracker smeared with organic cream cheese
• Tuna fish salad on cucumber slices
• Nuts and seeds, preferably dry roasted to avoid consumption of hydrogenated vegetable oil and canola oil
• Energy bites, without added sugars or oats
• Low-sugar protein shake; thicken with frozen avocado, frozen cauliflower, frozen coconut meat, unsweetened acai.

Easy, Great-Tasting Low Carb High Protein Recipes & Meals

Breakfast: Cauliflower Hash with Sausage and Peppers

Yields: 2 servings
Difficulty: Easy 
Cook Time: 20 minutes

Ingredients

1 ½ cups cauliflower, chopped (about ½ small head)
3 tbsp. avocado oil
2 bell peppers, thinly sliced 
¼ small red onion, thinly sliced 
2 spicy chicken sausage*, diced
4 large eggs, pastured
1 teaspoon hot sauce of choice*
Salt and pepper, to taste
*Look for USDA organic, uncured, and nitrate-free when possible
**We used Cholula’s Chipotle hot sauce

Instructions

1. Preheat oven to 400-degrees Fahrenheit.
2. Spread bite-sized cauliflower onto a microwave-safe plate, cover with a paper towel and heat for 3 minutes, until lightly steamed but slightly undercooked.
3. Meanwhile in a large cast-iron skillet, heat two tablespoons oil on high heat. When lightly smoking, add the cauliflower pieces and diced sausage. 
4. Cook and toss occasionally to brown on half the sides, about five minutes. Add in the bell peppers and onions, and continue to cook and char on some side for about five more minutes. Add in the hot sauce. Season with salt and pepper.
5. Make four wells in the mixture and carefully crack one egg into each well. Cook in the oven for three to four minutes, or until the whites are set, but the yolks are still slightly runny. Serve immediately.

Lunch: Smoked Salmon Nicoise Salad

Yields: 2 servings
Difficulty: Easy 
Cook Time: 20 minutes

Ingredients

½ pound smoked Scottish salmon, preferably wild-caught
3 large eggs, pasture-raised
1 cup haricots verts (thin green beans)
1 cup frisee or butter lettuce
¼ cup shaved radish
¼ cup niçoise olives pitted
1 tbsp. capers, drained
1 tbsp. shallot, sliced
½ lemon, juice, and zest
¼ orange, juice, and zest
3 tbsp. extra virgin olive oil 
Sea salt, to taste 
Black pepper, to taste
Fresh dill, to garnish 

Instructions

1. In a medium pot, bring salted water to boil.
2. Boil green beans for about two minutes. Using a slotted spoon, transfer to a bowl of ice water. Chill until cold, about 3 minutes. Transfer to paper towels and pat dry. 
3. In the same pot, bring water back to a boil. Add the eggs when water is boiling. Time for exactly six minutes, which is the perfect soft boil. Transfer to an ice bath for 3 minutes, then peel while still warm under running water to prevent the shell from sticking to the white. 
4. For the vinaigrette, add the olive oil, lemon juice, zest, orange juice, zest, capers, shallot, salt, and pepper to taste. Whisk to combine.
5. Half the eggs lengthwise. Break the salmon into large flakes with a fork. Shave radish on a mandolin. 
6. Assemble the plate. Frisee or lettuce on the bottom. Drizzle half the dressing. Top with the salmon, halved eggs, olives, radish slices, and green beans. Top with remaining dressing. 

Dinner: Chicken and Bacon Caesar Spaghetti Squash Boats

Yields: 4 servings
Difficulty: Easy 
Cook Time: 55  minutes

Ingredients

1 spaghetti squash
2 chicken breasts, look for USDA organic and pasture-raised 
4 slices bacon, look for uncured, nitrate-free 
2 tbsp. avocado-oil-based Caesar dressing*
½ cup shaved Parmesan and Asiago Cheese, plus ¼ cup for top
¼ cup Pork Panko “breadcrumbs”
Chopped parsley, garnish (optional)
*We used Primal Kitchen Caesar dressing for this recipe.

Instructions

1. Preheat oven to 425-degrees Fahrenheit. Make sure you have at least two racks: one for the spaghetti squash and one for the bacon.
2. Half the spaghetti squash lengthwise, remove the seeds, lightly coat with avocado oil, salt, and pepper. Place flat side down on a rimmed baking sheet. Roast for 40 to 45 minutes, or until it can be easily pierced and shreds easily with a fork. Be careful to not overcook because it will turn less spaghetti-like and more mushy. 
3. Arrange the bacon slices in a single layer on another rimmed baking sheet. Roast for 10 minutes, or until crispy. Chop into small bit,  and set aside.
4. While the squash and bacon is cooking, heat a cast-iron greased lightly with avocado oil to medium-high heat. Pat dry the chicken breasts, and season with salt, pepper, and garlic powder. When the cast-iron is hot, cook the chicken breasts for about 6 to 8 minutes on each side. Set aside to cool before chopping. Chop into bite-size pieces. 
5. When the spaghetti squash is done and has cooled enough to handle, hold the bottom for stability with one hand and with the other hand shred with a fork. Try to not break the skin because you’re going to use for serving.
6. Raise the oven temperature to broil.
7. Transfer the spaghetti squash to a large mixing bowl, and add in the Caesar dressing, cheese, chopped chicken, and chopped bacon (reserve 2 tbsp. for garnish). Toss to combine, and transfer back into the squash “bowls.” 
8. Sprinkle ¼ cup of the cheese on top, 2 tbsp. bacon crumbles, and Pork Panko. Broil for 1-3 minutes, or until golden brown on top. Garnish with chopped parsley if desired. Enjoy! 

Snack: Chocolate Peanut Butter Energy Bites

Yields: 15  bites
Difficulty: Easy 
Prep Time: 10 minutes
Set Time: 10 minutes

Ingredients

½ cup Creamy Peanut Fat Butter
¾ scoop vanilla grass-fed whey protein powder
3 tbsp. Lily’s Stevia-sweetened dark chocolate chips
¼ cup unsweetened shredded coconut, plus 1 tbsp. extra for rolling
3 tbsp. flax meal of ground flax seed
3 tbsp. hemp seeds

Instructions

1. Add all ingredients except for 2 tbsp. shredded for rolling (optional) to a medium mixing bowl.
2. Mix with {clean} hands until fully combined. It should be malleable and soft but hold together easily without it sticking to your hands. 
3. In a small bowl, add the shredded coconut for rolling. Cacao powder would work well here too. Take a quarter-size amount, and roll into a ball, then dip into the coconut, and place in a Tupperware or plate to set in the fridge for 10 minutes. They’ll keep well in the fridge for up to one week.

Dessert: Coconut Protein Popsicles

Yields: 4 popsicles
Difficulty: Easy 
Prep Time: 5 minutes
Freeze Time: 4-6 hours

Ingredients

10.8 oz canned organic coconut cream
¼ cup unsweetened shredded coconut 
1 scoop grass-fed vanilla whey protein powder 
⅛  tsp. Himalayan Salt

Instructions

1. Add all ingredients to a blender. Pulse until incorporated. 
2. Pour into popsicle molds, and keep in the freezer until set, about 4-6 hours. 

The Ultimate Meal Plan Containing Low Carb, High Protein Recipes

DAY 1

Breakfast: Sausage and Egg Breakfast Skillet
Lunch: Smoked Salmon Nicoise Salad
Dinner:  Chicken and Bacon Caesar Spaghetti Squash Boats
Snack: Chocolate Chip Coconut Almond Energy Bites 
Dessert: Coconut Protein Popsicles

DAY 2

Breakfast: Eggs Benedict (sub-English muffin with low-carb biscuit*)
Lunch: Kimchi Ceviche
Dinner: Bison Marinara Over Zucchini Noodles
Snack: Keto Mint Chip Protein Shake
Dessert: One spoonful Chocolate Hazelnut Fat Butter

DAY 3

Lunch: Cucumber sushi rolls (no rice) 
Dinner: Turkey Cauliflower Burger (sans the bun)
Snack: Cinnamon Bun Fat Bombs (add 1 scoop grass-fed vanilla whey protein + 1 tbsp. unsweetened almond milk to the batter) 
Dessert: Collagen Peanut Butter Cups

DAY 4

Breakfast: Overnight N’Oats (add 1 scoop grass-fed vanilla whey protein) 
Lunch: BLT Chicken Salad Stuffed Avocado 
Dinner: Big-Ass Salad
Snack: 2 soft-boiled eggs sprinkled with Trader Joe’s “Everything But Bagel” seasoning, sliced raw veggies like cucumber and bell peppers with lemon and sea salt
Dessert: Avocado Pudding (sub maple syrup for monk-fruit-sweetened maple syrup by Lakanto)

DAY 5

Breakfast: 1 Acai Peanut Butter Cup Protein Shake
Lunch: 2-4 Buffalo Chicken Lettuce Wraps
Dinner: 1 serving Keto Open-Face Elk Patty Melt
Snack: ¼ cup Sweet & Savory Granola Mix (sub maple syrup with monk-fruit-sweetened maple syrup by Lakanto)
Dessert: 2-3 squares Lily’s Stevia-Sweetened Chocolate Bar 

The post The Best Low Carb High Protein Recipes, Meals, & Snacks appeared first on Onnit Academy.

Low-carb diets have been found to be a healthy option for weight loss and heart-health. Low-carb diets are also great for putting limits on those bags of potato chips you’ve been KOing at night. (Some of us need hard-and-fast rules and that’s okay.)

You don’t have to go super low carb in order to see the benefits. Don’t worry about going all-out Keto. Instead, fill your diet with healthy proteins and fats, and fibrous fruits and veggies.

Being consistent with these types of meals will help you reach your weight-loss and fitness goals. Plus, enriching your diet with more nutrient-dense foods will improve your overall health and immunity. Wins all around.

What Are The Most Filling Low Carb Foods?

Luckily, low-carb foods lend themselves to being filling. Low-carb foods mean they’re usually high in fat, protein, or both. Both protein and fat help make you feel fuller because they regulates your appetite by controlling hormones that make you feel hungry.

High-fiber vegetables are also great for keeping you full because fiber digests very slowly, so food actually stays in your stomach longer.

Some great choices for low-carb, filling foods are:

Avocado

Avocado is the king of low-carb foods. This high-fat fruit is also fibrous and can be added to pretty much anything—from smoothies to steak— for flavor and calories.

Eggs

Eggs are a great choice because they’re almost carb-free and contain a variety of healthy nutrients that keep your brain healthy. Worried about your cholesterol? Don’t be.

Meat (Beef, Chicken, Pork, Salmon, Trout)

For those who are going low-carb, it’s important to vary the types of meat you eat. Adding salmon, trout, and other fish to your diet is a great way to get Omega-3 Fatty Acids into your diet. Beef, chicken, and pork are also virtually without carbohydrates.

Fibrous Veggies and Fruit

Fibrous veggies and fruit, such as broccoli, kale, and berries are excellent choices for low-carb eaters. If you’re trying to go “keto,” however, you’ll need to watch how much fruit and vegetables you eat because they also contain carbohydrates.

Almonds

Almonds and other nuts such as cashews are perfect for snacks. They contain a low amount of carbs, lots of fiber, and are easy to carry around.

Greek Yogurt and Cheese

If you digest dairy okay, cheese and yogurt are excellent low-carb options. Yogurt is great for a bedtime snack because it contains casein protein, which is slow-digesting.

Easy Low-Carb Dinner Ideas with Meat

These are some easy, tasty low-carb dinners to make. They’re great not only for those small, family dinners, but impressive if you want to invite guests!

Chicken Zucchini Boats

Ingredients

3 Zucchinis
Cooking Spray
3/4 lb. chicken breast, shredded
2 tbsp olive oil
1/4 tsp Italian seasoning
1/4 tsp garlic salt
1/4 tsp ground black pepper
3/4 cup marinara sauce
½ cup Italian cheese mix

Instructions

1.Preheat oven to 400°F. 

2. Cut the zucchini in half lengthwise, then use a spoon or melon baller to scoop the flesh and seeds out.

3. Place zucchini in a baking dish and lightly coat with cooking spray. Place in the preheated oven for 15 minutes, or until the zucchini gets tender.

4. While zucchini is cooking, heat olive oil in a large non-stick skillet over medium-high heat. Add the chicken and seasoning.

5. Cook until the chicken is cooked through. Add marinara sauce and cook for an additional 2 minutes, stirring occasionally.

6. Scoop the chicken mixture into the zucchini boats and top with cheese. Return the zucchini boats to the oven until the cheese melts.  

Steak Salad with Balsamic Dressing

Ingredients for dressing

1/4 cup balsamic vinegar
1/4 cup olive oil
2 teaspoons lemon juice
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon black pepper

For salad

1 beef flat iron steak or top sirloin steak (3/4-1 pound)
Salad greens
4 radishes, sliced
1/2 avocado, sliced
¼ cup almonds, crushed  

Directions

1.To make dressing, whisk vinegar, olive oil, lemon juice, thyme, salt and pepper

2. Marinade steak with ¼ cup dressing (keep the rest). For best results, allow to marinate in the refrigerator for at least 8 hours.

3.Cook steak as desired. Let stand for 5 minutes and then slice.

4. To serve, plate greens and top with steak, radishes, avocado, and crushed almonds. Dress with reserved dressing.

Easy Low-Carb Dinner Ideas with Seafood

If you’re trying to add more seafood in your diet, these delicious low-carb dinners are just the ticket.

Lemon Garlic Shrimp and Asparagus

Ingredients

Cooking spray
1 lb. asparagus
2 tbsp olive oil
4 cloves minced garlic
Salt
Black pepper
1-1/2 pounds uncooked shrimp, peeled and deveined
Juice from ½ lemon
1 tsp paprika
3 tablespoons butter

Directions

1.Preheat oven to 400 degrees. Line a baking pan with parchment paper or tinfoil and spray with cooking oil

2.Place asparagus on baking pan and drizzle with 1 tbsp olive oil. Sprinkle with garlic, salt, and pepper, and toss. Place in a layer on one side of the pan

3.Bake in oven for about 5-7 minutes, or until tender

4. Remove asparagus from oven and place shrimp on the pan. Coat shrimp with olive oil, salt, pepper, paprika, and lemon juice. Top asparagus and shrimp with butter.

5.Roast in oven until shrimp is cooked.

Salmon with Mushrooms and Peppers

Ingredients

3 tablespoons unsalted butter
1 white onion, thinly sliced
2 red or yellow bell peppers, sliced  
1/2 lb. oyster* mushrooms, sliced
2 garlic cloves, minced
1/4 cup dry white wine
1/4 cup finely chopped flat-leaf parsley
Salt and pepper, to taste
1 tbsp olive oil
6 salmon fillets

Directions

1. In a large skillet, melt butter. Add the onion, stirring continually, and cook until softened. Add bell peppers and cook until softened. When peppers are cooked, add the mushrooms, garlic, and wine. Stir occasionally, for about 7-9 minutes, or until the mushrooms are starting to brown. 

2. Add parsley, salt and pepper. Cover and turn heat to low.

3. Heat another large skillet until it’s hot. Coat skillet with olive oil. Season salmon with salt and pepper and add them to skillet, skin-side up.

4. Cook salmon until desired doneness.

5. To serve, spoon mushrooms and peppers onto plate and top with salmon.

Easy Low-Carb Dinner Ideas for Vegetarians

If you’d like to go low carb and you’re vegetarian, or if just want to give your meatless Mondays a little more flavor, try these!

Mozzarella Spaghetti Squash

Ingredients

1 spaghetti squash, seeded
2 tbsp olive oil
3/4 cup onion, chopped
3 cloves garlic, minced
1/2 cup light sour cream
3 ounces cream cheese
3/4 cup grated parmesan cheese
3-4 cups baby spinach
1 1/4 cups canned artichoke hearts, chopped
Salt and pepper
3/4 cup grated mozzarella cheese

Directions

1.Place spaghetti squash in a microwave safe dish, cut-side down. 

2.Pour 1/2 inch of water in the dish, then cover with plastic wrap and microwave until soft, about 10 minutes. 

3. Remove and let cool slightly, then with a fork, scrape up the strings from the squash, but don’t remove strings.

4. In a pan, heat olive oil over medium heat and add onion. Cook until tender, 5-8 minutes. Add garlic and cook until fragrant, about 60 seconds.

5. Add sour cream, cream cheese, and half of the parmesan cheese. Stir until mixture is smooth. Finally, stir in spinach and artichoke hearts. Cook until the spinach has wilted. 

6. Pour half of the mixture into each spaghetti squash half and gently stir with the spaghetti strings. Once combined, top with mozzarella and the remaining parmesan. 

7. Place under the broiler for a few minutes, or until the cheese is melted and slightly browned.

Veggie Stuffed Mushrooms

Ingredients

4 large portabella mushrooms
2 tbsp olive oil plus more for coating the mushrooms
1 yellow onion, diced
2 medium zucchinis, diced
1 roasted red pepper, diced
5 sun-dried tomatoes chopped
2 cloves garlic, minced
1 large handful spinach
1 pinch dried oregano
1 pinch dried thyme
1 pinch crushed red pepper flakes
Black pepper, to taste
1/4 cup dried breadcrumbs (gluten-free if needed)
1/4 cup grated parmesan
1/4 cup shredded mozzarella

Directions

1. Preheat your oven to 375 degrees. Line a sided baking sheet with parchment paper or tinfoil.

2. Remove the stalks and scoop the gills out of the inside of the mushrooms, and rub each with a bit of olive oil. Set mushrooms on the baking sheet, stalk side up.

3. In a sauté pan over medium high heat, sauté onions and olive oil. Add zucchini and cook until softened. Next, add red pepper and tomatoes and cook for a few more minutes.  the onions have become translucent and soft, add garlic and spinach.

4. When the spinach has wilted, remove the pan from heat. Add the remaining ingredients: oregano, thyme, red pepper flakes, salt and pepper, breadcrumbs, and cheese.  Stir.

5. Stuff each mushroom with a quarter of the mixture.

6. Bake for about 35 to 40 minutes. If desired, top each mushroom with a little more cheese and return to oven until cheese is melted.

Macro Tips to Keep in Mind with Your Easy Low Carb Dinner Ideas

When eating low-carb, there are a few important things to remember. First, it can be easy to go over on your calories because fat is so calorie-dense.  Fat has 9 calories per 1 gram. Protein and carbs, on the other hand, have 4 calories per 1 gram. So, if you’re replacing the same volume of your usual carbohydrate sources with fat, you’ll be eating more than twice as many calories.

Smothering everything in cheese because it’s “low carb,” is probably the wrong mentality. Instead, have a general idea of how many calories you should be eating and match your macronutrients to that calorie load.

Another good thing to remember is that fiber is your friend. If you want to count your carbohydrates, you can subtract the grams of fiber from the total number of carbohydrates. So, for example, a cup of raspberries has 15 grams of carbohydrates, but 8 grams of fiber. So, the net carbohydrate count for a cup of raspberries is only 7 grams.

Finally, if you like to work out hard, try to time your carbohydrates before and after your workout. Your body will need those carbs to perform well, no matter if you’re trying to lose weight, build muscle, or win a Brazilian Jiu-Jitsu tournament.

The post Easy Low Carb Dinner Ideas for 2019 appeared first on Onnit Academy.

Take it easy, Walter White. We aren’t talking about meth, but something that may be nearly as addictive and dangerous: sugar.

The consumption of excess sugar has been linked to heart disease, diabetes, obesity, high blood pressure, and numerous other health woes (in April, we reported on the latest research). Most people know they need to decrease their sugar intake, but stumble when they start thinking of the foods they’ll have to give up in the process. Without sugar, could life be as sweet?

Relax, because it can be. You don’t have to kick your sugar addiction cold turkey, and low-sugar eating can still provide plenty of treats. If you’ve been Googling a no-sugar diet you can live with, our plan is sustainable, can help you lose weight, and will make you feel better than ever.

How Does Sugar Affect Your Body?

First of all, let’s explain what sugar is. When people hear the word, they immediately think of the white grains in a bowl on the breakfast table. But sugar, technically speaking, is the most basic building block of carbohydrate. With the exception of fiber, all forms of carbs are made up of what are known as simple sugars—glucose, fructose, and galactose. Simple sugars are found in fruits and sweets, for example, and when they bond with each other, they can form complex carbs, such as those in potatoes and grains. But no matter what kind of carbs you’re talking about, when they digest in the body, they’re all broken down into glucose.

“Sugar is absorbed primarily through the small intestine and into the bloodstream,” says Ashley Ortega, Wellness Manager and nutritionist for Victory Medical, a clinic in Austin, TX. “Once in the bloodstream, the pancreas is prompted to release insulin, which allows glucose to be taken into the cells so that it may be utilized to produce ATP molecules—the energy source that we use to do everything from thinking to lifting weights.”

Generally speaking, simple sugars digest very quickly and therefore raise blood sugar levels very sharply, promoting a strong insulin response. Complex carbs take longer to be broken down, and so they raise blood sugar less quickly, providing a longer, steadier supply of energy.

So, while you’ve certainly heard that sugar is “bad” for you, it isn’t inherently unhealthy. Rather, it’s a major source of energy. But when you consume excessive amounts of sugar, you run into problems. If you’re a generally healthy person who limits his/her diet to whole foods, so that your sugar intake comes almost entirely from fruits, vegetables, and whole grains, you shouldn’t have to worry about how much sugar you’re eating—it will automatically be held in check. Whole foods are naturally low in sugar, in most cases, and pack plenty of fiber to help slow down sugar’s digestion, which reduces the amount of insulin needed to manage blood sugar levels.

It’s when you eat processed foods that have sugars added to them by manufacturers that you get into trouble.

To be clear, sugar is sugar. No matter what the source, a gram of sugar has the same number of calories (four, just as every carbohydrate but fiber does) and is processed the same way in the body. But, according to Mike Roussell, Ph.D., a nutrition consultant to athletes and celebrities (mikeroussell.com), “There is a difference between eating Skittles™ and wild blueberries.” Candy, soda, and other foods we know to be unhealthy are much higher in sugar than whole foods, because the sweet stuff has been purposely added into the product. And what’s more, Roussell points out, these foods don’t have fiber like whole foods do (apart from lots of other healthy nutrients). This makes them easy to over-consume, and thereby damaging to your health. The poison is in the dose.

Eating too much sugar makes it nearly impossible for insulin to keep your blood sugar in a normal range, and that wreaks havoc on the body. According to a 2016 study, excess sugar consumption can lead to cellular dysfunction and inflammation. Furthermore, a review in the Journal of the American Medical Association found a distinct correlation between increased consumption of added sugars and the risk for cardiovascular disease—and that most adults consume far more added sugar than is recommended by health officials.

For some perspective, the U.S. Office of Disease Prevention and Health Promotion recommends people consume no more than 10% of their daily calories from added sugar, and the JAMA research discovered that, between 2005 and 2010, more than 71% of American adults took in greater amounts of the white stuff than that. In fact, 10% of us got 25% or more of our calories from added sugar.

What is the No-Sugar Diet?

The “no-sugar diet” is a popular search term on the Internet. But it’s not a branded eating philosophy; it’s a lifestyle. Also called a sugar-free diet, this way of eating seeks to remove sources of added sugar from your daily food intake. In other words, out with foods like candy and soda. Some people may also choose to limit or remove sources of natural sugar as well, such as fruits and certain vegetables. This means that no-sugar diets often have a lot in common with ketogenic diets, which we’ve been a fan of for a while.

Whether you want to cut back on sugar or cut it out completely, eating less sugar in general is a very healthy decision. A 2017 study discovered that reducing the intake of added sugar by even 20% could cut the number of life years lost through disease, disability, and early death for Americans by 777,000 by the year 2035, and save more than $10 billion in medical costs.

What is the Best Way to Cut Sugar from My Diet?

If you currently eat sugar with the rapaciousness of the average American, start by cutting back gradually, and with the most decadent and obvious sources of added sugar. You don’t necessarily need to follow a low-carb diet yet; start by following a low-crap diet.

Roussell offers a hierarchy of carbohydrates to use as a guide. “It’s based on the fact that since not all carbs are created equal, there is a spectrum in which you can restrict them,” he says. The following is a list of all the major sugar-containing foods. The sugariest among them is at the top, and the sugar content drops the further down you go. The ones at the top are also the most dense in calories while (generally) containing fewer nutrients, and, as you approach the bottom of the list, the nutritional content improves while calories and carbs drop off.

Start by decreasing or eliminating your consumption of the foods in the first category, and work your way down slowly as your sweet tooth lessens.

The Hierarchy of Carbs, from Worst To Best

1. Foods containing added sugar. Sweets such as candy, pastries, sweetened drinks (sodas and high-sugar energy and sports drinks), sweetened foods (such as yogurt with fruit on the bottom).

2. Refined grains. White bread (and other low-fiber breads), white rice, pasta, crackers, bagels, baked goods.

3. Whole grains/starches. Brown rice, oats, whole-grain bread, quinoa.

4. Fruit. Apples, bananas, peaches, pineapples, pears, berries, etc.

5. Starchy vegetables. Carrots, potatoes, pumpkin, squash, beets, etc.

6. Green vegetables. Asparagus, broccoli, cabbage, lettuce, spinach, Brussels sprouts, etc.

Eliminating sugary foods doesn’t have to mean cutting out all snacks and desserts. You can swap foods from the lower levels of the spectrum in for the ones on the higher rungs to avoid hunger and ease temptation. For example, start substituting strawberries for Starbursts™. If you usually eat cheeseburgers and drink soda at lunch, try switching to burgers in whole-grain buns or lettuce wraps and sip on sparkling water.

If you already eat pretty healthy but want to reduce your sugar intake even further, identify the highest-sugar food category you eat from the most and aim to replace it with more foods from the next category down. Perhaps you’re a regular consumer of vegetables and high-protein foods, but you have a weak spot for refined-grain products such as bagels at breakfast or dinners of pasta made with bleached flour. In this case, you could switch to whole-grain toast at breakfast and whole-grain pasta dinners. Once you get acclimated to the taste of those foods, you can go a step further and try vegetable-based alternatives, such as lettuce wraps instead of tortillas for your tacos, spaghetti squash instead of whole-grain pasta, or cauliflower rice in place of regular rice.

Never remove a carb group from your diet if you are still eating foods from a group above it. For example, don’t cut out apples if you are still gorging on bagels. Apples have plenty of vitamins, minerals, and fiber that bagels don’t, so eliminating them before you do white dough makes no sense.

If you’re still stumped on how to construct a low-sugar meal for yourself, Ortega recommends filling half your plate with non-starchy vegetables, dressed with olive or avocado oil. Fill the rest of the plate with a protein-rich food (such as meat or fish). “Even if you decide to try a dessert afterward,” she says, “you’ll be less likely to indulge if you’ve filled up on low-sugar veggies.”

Another strategy that may help you to replace carbs in your diet without feeling hungry: eat more fat. Not only is fat more satiating than sugar, research suggests it may be a lot healthier to base your diet on long-term. A 2017 study on populations in 18 different countries found that higher-fat diets were not associated with cardiovascular disease, whereas high-carb intakes were associated with a higher risk of all-cause mortality. Researchers went on to say that saturated fat intake seemed to have an inverse association with risk of stroke. So keep organic cheeses and nuts on hand for easy snacks, and don’t be shy about eating pasture-raised beef and wild salmon.

How Long Does it Take to Lose Weight?

To lose weight and keep it off in a healthy manner, you need to create a calorie deficit with your diet and aim to lose one to two pounds per week. Any more than that, and your weight loss won’t be pure fat—it will be water and lean mass, including muscle.

Ortega says that clients who restrict sugar usually see quick weight loss. “Fiber, protein, and fats are more satiating, and provide longer-lasting energy than simple sugars,” she says. “By avoiding blood sugar spikes and drops, you are also able to avoid food cravings that lead to excessive calorie intake and fat storage.”

What Foods Have Zero (or Low) Sugar?

Refer back to the carb hierarchy above and you’ll see that vegetables, particularly greens, have little to no sugar, so they’re always a safe bet when you’re hungry. Of course, the typical keto-friendly foods—meats, fish, eggs, cheeses, avocados, and other foods rich in protein and fat—are sugar-free. Below is a short list of no- to low-sugar options.

• Animal proteins (beef, chicken, turkey, pork, fish, etc.)
• Unrefined oils (avocado, coconut, olive, etc.)
• Butter, ghee, cheese
• Avocado
• Eggplant
• Green beans
• Kelp noodles
• Zucchini noodles
• Mushrooms
• Spinach
• Watercress
• Radish
• Kale
• Celery
• Broccoli
• Bell pepper
• Cucumber
• Asparagus
• Tomato
• Mustard
• Salsa
• Coffee
• Tea
• Watermelon
• Lemons/limes
• Whole milk
• Berries

Remember that sugar/carbs are a big energy source for the body, so, unless you’re ready to commit to a very low-carb or keto diet, you shouldn’t aim to stop eating carbs entirely. The more active you are, the more carbs you should consume to fuel your workouts, recreation, etc. For instructions on how to set up a lower-carb diet that still permits enough sugars to support an active lifestyle (and allows you to enjoy a wide variety of foods), see the Mod Keto eating plan in our FREE ebook on the keto diet.

Are Artificial Sweeteners Dangerous?

Many people try to replace the sugar in their diets with drinks and snack foods that contain artificial sweeteners, which typically contain few or no calories and have little impact on insulin. According to Harvard’s School of Public Health, research is still inconclusive as to whether these sugar substitutes are safe long-term, but they may be useful for weaning people off sugar—that is, if they don’t compensate by eating greater amounts of food overall.

Ortega cautions against consuming artificial sweeteners. “They may prompt you to continue to crave the taste of sugar,” she says, which can lead you to over-consume sweet foods, or just more food, and result in weight gain. “They may also negatively impact your microbiome.” That is, the balance of bacteria in your gut that help you digest and assimilate food properly. The gut biome is also intertwined with your immune system. Instead, Ortega suggests focusing on eating more real foods with lower sugar content.

The No-Sugar Diet Plan

Below is an example of how a person who wants to minimize sugar in his/her diet could eat over the course of a day, courtesy of Ortega.

Breakfast

2 eggs, any style

1/2 avocado

1 cup zucchini, sautéed with olive oil

Snack

8 walnut halves

Lunch

3 oz. grilled chicken (breast or thighs)

1 cup of steamed cauliflower with 1 oz. melted cheese

1 cup steamed green beans

Dinner

3 oz. wild-caught salmon, baked

1 cup asparagus and 1 cup mushrooms, sauteed in 2 tbsp ghee butter

Dessert

8g 100% dark chocolate shavings with 2 tbsp coconut whipped cream

How Do I Look for Sugar on Food Labels?

Shakespeare told us that a rose by any other name would smell as sweet. It also holds that sugar by any other name—no matter what manufacturers try to disguise it with on a label—is still sugar. By knowing the different names sugar can be called, you can make better choices when faced with confusing food labels.

According to the U.S. Dietary Guidelines, some of the names that added sugars can go by on food labels can include the following. If you see these near the beginning of an ingredients’ list, avoid the product, or at least use small servings.

• anhydrous dextrose
• brown sugar
• confectioners powdered sugar
• corn syrup
• corn syrup solids
• dextrose
• fructose
• high-fructose corn syrup (HFCS)
• honey
• invert sugar
• lactose
• malt syrup
• maltose
• maple syrup
• molasses
• nectars (e.g., peach nectar, pear nectar)
• pancake syrup
• raw sugar
• sucrose
• white granulated sugar

Remember, sugar is sugar, regardless of what name it goes by. “Whether they are adding coconut sugar or traditional sugar to a product,” says Roussell, “it doesn’t make any difference to your body.”

The post The No-Sugar Diet Plan: Food List & More for Getting Results appeared first on Onnit Academy.

We’ve long suggested that a lower-carb, higher-fat eating approach is best for most people, and new research from the UK just added further support to that stance. Published in February, a meta-analysis of 12 different studies that included more than 300,000 people from around the world found that those following diets comprising foods that are high on the glycemic index (GI), and with a large glycemic load (GL), were at a significantly greater risk for cardiovascular disease.

What Are Glycemic Index and Glycemic Load?

The glycemic index is a reference guide for the effect that the carbohydrate content of a food has on your blood sugar in relation to pure glucose. Foods are assigned numbers according to how quickly they raise blood sugar. For example, pure glucose has a GI of 100 (read: pretty damn high), so fast-digesting, insulin-spiking foods like white bread, pastries, and cornflakes that come in at 70 or above on the index are therefore considered high-glycemic foods.

Foods with high GI scores are often poor choices to eat, as they’re processed and low in nutrients. However, this isn’t always the case, and this is why scientists also take into account a food’s glycemic load. The GL of a food compares its potential to raise blood sugar to other foods that contain the same number of carbs as a way of assessing food quality. It’s calculated by multiplying the GI of the food by the grams of carbs in a serving of it, and then dividing by 100.

For instance, both watermelon and a donut have a GI of 76, but one serving of the melon is only 11g carbs, versus 23g in the donut. Watermelon has a GL of 8, and the donut a GL of 17, so the watermelon is the healthier option. (A glycemic load of around 20 or greater is consider a high-GL food.) Another example is fiber-rich parsnips. They rank higher on the index than pasta, but have a much lower GL.

A person’s dietary GL is the sum of the GL’s for all the foods he/she eats.

Sugar and Disease

Research shows that people who make a habit of eating foods that are both high GI and GL develop health problems. It’s presumed that their insulin is up all day long trying to bring down the blood sugar spikes that their carb-dense foods cause them, and that leads to weight gain and decreased insulin sensitivity. A study that analyzed data from 1909 to 1997 found that the increased consumption of refined carbohydrates (specifically, corn syrup) by Americans, in conjunction with a declining intake of fiber, paralleled the increase in cases of type 2 diabetes in the 20^th century. Meanwhile, a 2014 study in the American Journal of Clinical Nutrition reported that consumption of high-GI and GL foods was associated with a roughly 50% greater risk of developing diabetes.

Too many refined carbs is connected to heart trouble too. A meta-analysis of 14 studies determined subjects were at a 13% greater risk of cardiovascular disease when following a high-GI diet, and a 23% greater risk when eating a high-GL diet. Other research indicates that women in particular are more likely to suffer cardiovascular problems when eating high-GI and GL. A 2015 meta-analysis of seven studies found that dietary GL was associated with a 35% increased risk of ischemic stroke.

Based on these findings, most nutrition experts agree that consumption of refined carbs seem to be a common denominator in people who are unhealthy, but they’ve never been sure that carbs themselves are to blame—usually because of confounding factors like smoking, poor overall diet, and other lifestyle choices that make it impossible to determine which contributor is having the biggest impact. The new UK analysis, however, could provide some clarity.

What makes it such a standout is that the researchers used the Bradford Hill criteria, a set of principles used to determine a causal relationship between a presumed cause and an observed effect. In other words, Bradford Hill groups together criteria that can indicate causation from studies that only show correlation. All nine categories for probable causality were met in this case, so the findings didn’t just show that eating refined carbs was a common trait in people who were developing cardiovascular disease—as plenty of research in the past has already done. They actually gave the researchers reason to say that the refined carbs could be the cause of cardiovascular disease. Also worth noting: all of the studies’ subjects were healthy when the research began, and over years of follow-ups, the ones who ate high-GI and GL were determined to be in increasingly poorer health.

How To Eat To Live Longer

To be clear, while the UK study indicates refined carbs as a possible cause of heart attacks and strokes, it does not completely exonerate fat either. It also doesn’t paint all carbs with the same brush. More studies will need to be done, but the researchers concluded that people should pay more attention to the “quality” of carbs they eat. This echoes advice from the Linus Pauling Institute to lower the glycemic load of your diet by eating more nuts, non-starchy vegetables, and whole grains, while avoiding sweets, white bread, and white rice.

Of course, ketogenic diets are always chock full of low-GI and GL foods, and have been shown many times to help reduce the risk of heart disease and many other health woes. Download our FREE ebook to going keto, and see our guide to staying keto at restaurants and fast food windows.

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Some people can eat grains and not have any noticeable or long-term consequences. Yet, what bothers me most in the Paleo community is the complete disregard for caloric density by authors and physicians. Yes, in a Paleolithic world, our hunger may have been more regulated, and we would go through periods of famine and plenty.

That is not the world we live in now, and to infer that if we go back in time with our diet, all of our hunger issues and cravings from blinking lights and constantly driving by Chick-fil-a will evaporate is a poor hypothesis. Environment matters, probably more than anything else.

We have to educate our clients why Auto Immune Paleo or some other elimination diet is the best place to start. Then we have to give them a plan, a place to start, and make sure they don’t stray into a field of bacon with rivers of coconut oil, because otherwise shit like this happens.

How Paleo Made Me Fat…and Pop Tarts Got Me Shredded.

Here is where selection bias comes in. Dr. Layne Norton and I have the exact same degrees, yet he sees people who want to get shredded and are likely fairly robust. The resilience of the people I see varies immensely, but most of them have GI symptomatology.

I have an immense respect for Dr. Norton and all those that can drive people to the bounds of their potential. There is always a cost, and I will never be the guy to get you insanely lean for a bodybuilding show, and if you want to do that, you should seek out the best.

That degree of control and type A-ness is not where I want to live. What wakes me up in the morning is individualizing dietary and lifestyle protocols to drive health and performance.

“I am on day 18 of Auto Immune Paleo, supplements, 8 hours of sleep, less screen time, lots of water, and mindfulness. I feel really good! I officially have gone a week without any diarrhea for the first time in my life, and have constantly weighed 152 the last few days! I think the most life changing thing so far has been my anxiety! It has drastically decreased. I feel like I can function like a normal human now, and a pleasant one! Can’t wait to continue this journey. Oh and for the first time in my life, these things people call abs have started to peak out. Thanks for everything you’ve done so far!!”

Pop Tarts were killing her. So what gives?

Let’s look at immunoreactivity testing

The above quote is from a 24 year old female with a family history of Autoimmune Disease and GI Symptoms. (She is also immune reactive to multiple epitopes of gliadin)

Now let’s flip it. A 22 Year Old with No Family History of Autoimmune Disease and No GI Symptoms (I advised she not run Cyrex testing)

Let’s check out some others.

That is from a 17 year old with no GI symptoms, BUT 5 out of 8 of his immediate family members have an autoimmune condition and his fraternal twin brother has been diagnosed with Celiac Disease.

This last one is me. My father has Celiac Disease, my mother has Hashimoto’s, and my grandmother has MS. I am lucky. I pounded grains until I was about 22 and had constant GI symptoms. The conventional medical model wanted to put me on Prilosec forever.

I have not knowingly consumed gluten in seven years, however I do absolutely fine with dairy (genetically and physiologically), rice, and corn. And these items show up consistently in my diet on training days when it is difficult for me to keep my blood sugar balanced with tubers and leafy greens (possible, but my jaw hurts, and I won’t adhere long-term).

On non-training days, I eat “clean” and take all the grains out, not because of how it makes me feel, but because it naturally lowers my carb intake on the days where I don’t need as much. It works for me, and it has for a long time.

I am not naïve enough to think that what works for me is the answer for all mankind. However, I do believe in the elimination and reintroduction process. I also believe that those with consistent GI symptoms should not be eating pop tarts, and that the risks of pop tart consumption far outweigh any potential benefit for those with an autoimmune disease or family history of auto-immunity.

You might think that this may not be a lot of people, BUT more than 60 million Americans have chronic constipation, 136 million suffer from a GI infection, and 20% of the country has reflux symptoms, and over 50 million Americans have an overt autoimmunity. That’s a lot of people whose only benefit from pop tarts is getting to look normal in our current environment.

The risks involve flaring a disease state or never letting your GI tract heal. There is also the risk of a disordered eating pattern, which comes from an attachment that somehow moderation of sugar laden wheat is healthier or needed. If you are reactive, you can not have a little bit of anything that causes you symptoms or you are immunoreactive to.

Maybe down the line (3 to 6 months), once immune tolerance is re-established and borders are sealed, you can re-test or play a bit more.

The elimination approach is the gold standard in research, and even these type of food antibody testing modalities will not pick up all food intolerances. For example, you could have a carbohydrate, FODMAP, sulfur, etc intolerance for many other reasons.

You could also have an IgE response like a post nasal drip from dairy or death by peanuts, which would need to be investigated via skin testing. Or you could not do well with protein because your meal hygiene is atrocious or you have low HCl due to mitochondrial damage or a sluggish thyroid.

My goal of this post was just to present the other side, and to applaud the validity of the point that not everyone has food immunoreactivities, and that someone could in fact get very impressive results without a “Paleo” approach and that many DO! If you want to read more on this, read everything by Aristo Vajdani and Alessio Fasano.

The testing above is from Cyrex Labs. I make no money on ordering food immunoreactivity panels, and I have no financial connection to Cyrex. Furthermore, I only ask patients to spend the money on this type of testing when the need is there.

This testing also does not take the place of a proper elimination and reintroduction protocol. The ultimate goal is always eating the highest quality, nutrient dense food that we can afford, and for some people, a pop tart post training may not even rock the ship, but for others it could sink them into an immune tail spin for 3 to 6 months.

Pop Tarts or Paleo Diet?

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As a society, we should have learned from our past mistakes vilifying dietary fat. It seems like many people are making the mistakes these days but with carbohydrates.

When it comes to nutrition, context is king. Everybody has different goals, genetic predispositions, sleep habits, familial medical history, metabolic flexibility, ancestry, stress and activity levels that shape their dietary needs.

Your carbohydrate consumption should be based on your needs and individual context. An athlete is going to require more carbs than a sedentary desk jockey who sits all day.

Those who are obese or suffering from metabolic problems generally don’t tolerate carbs very well, so they’ll do much better with fewer carbohydrates.

There are many indigenous cultures that eat a carbohydrate-dominant diet such as the Kitavans that are in peak health. The carbohydrates in these indigenous cultures are from nature – not cereal grains, cookies and sugar.

Carbs are not evil but a lot of times the poison is in the dose.

The Good: Carbohydrate Foods That Come From Nature

The sources of carbohydrates that come from nature are rich in vitamins and minerals and are packaged with enzymes that are beneficial to health.

Some great carbohydrate foods to consume are: spaghetti squash, sweet potatoes, white potatoes, plantains, acorn, squash, beets, parsnips, winter squash, cassava, taro root, yams, white rice and gluten free oats.

The carbohydrates that are available from nature do not cause the same kind of blood sugar surges, insulin spikes, hyper palatability or digestive problems like more processed carbs do. Have you ever eaten a bowl of pasta and felt tired/bloated afterwards? You would be hard-pressed to get the same feeling from eating blueberries or a sweet potato.

Carbohydrates do play some important roles in the body. Carbohydrates provide a quick source of energy for muscles, and help to spike insulin to shuttle amino acids into muscles for recovery after exercise.

Glucose is a source of fuel for the brain, but the brain and heart can also be fueled by ketones. Carbs contribute to the mucus that protects your stomach from acid as well!

Where To Go From Here?

Carbohydrates serve a lot of different purposes in the body, but the source and quality of those carbs matter for your health and fat loss. Your intake of carbohydrates should depend on your individual context including your metabolic health, activity level and how well you tolerate carbohydrates.

Experiment with different intake levels to see what works best for you as an individual, you may find a more optimal way of fueling your body you hadn’t considered before. Figure out where you fit on the spectrum from highly active athlete to sedentary. This will serve to give you a pretty rough idea of how many carbs you need.

The average sedentary person looking to lose weight could benefit from lowering their carbohydrates and focus on consuming enough healthy fats, protein and vegetables with a serving or starches at night.

Folks who have metabolic problems would do much better going low carb, and should experiment with a ketogenic diet. In a ketogenic diet, the majority of your calories come from healthy fats, moderate protein and a trivial amount of carbs from non-starchy vegetables.

Those who are serious athletes or are frequently engaged in explosive physical activity such as CrossFit or mixed martial arts are going to need a source of starch at each meal for recovery and to prepare for the next training session.

Here Are a Few Benefits of Carbohydrate Foods

● Provides fuel for the brain.
● A quick source of fuel for the muscles.
● Helps to regulate protein and fat metabolism.
● Rich in fiber, which aids in the regular elimination of waste.
● Assists in the growth of body tissues such as bone, skin and muscles.
● Helps with muscle recovery.

Why Gluten-Free Is Not Enough

The switch to a gluten-free diet can be a good transition step, but it’s not for everyone and you’ve got to be careful about the products you’re selecting. After all, just because a food is gluten-free, doesn’t mean that it’s healthy or less processed.

Gluten-free has become a marketing term, so many of the gluten-free products you’ll find are actually highly processed and contain unnatural additives. Avoid these products at all costs.

If you want to try a gluten-free diet, that’s entirely up to you (unless you’re actually sensitive to gluten – then you should avoid it at all costs). It can certainly help you avoid processed foods. However, the better step would be to eat single-ingredient foods that you can’t find in grocery aisles – produce and meat.

The Only Non-Essential Macronutrient: Carbohydrates

Carbohydrates are digested and broken down into sugars. The sugars from carbohydrates are released into the bloodstream to be used.

But there’s no such thing as an essential carbohydrate. Your body can get by without carbs. In the absence of carbohydrates the body uses proteins and fat to create glucose (blood sugar). However, as I stated earlier, completely removing carbs from your diet may work for some, but not others. Keep this in mind at all times.

If you do decide to remove carbs from your diet, make sure you greatly increase the amount of fat you’re eating and keep track of your energy levels and mood. If what you’re doing isn’t making you feel good, tweak your diet until it does.

Great Sources of Carbohydrates

The best sources of carbs are found in nature in their whole form and have not been processed.

● Local and seasonal vegetables and fruits
● Spaghetti squash
● Sweet potatoes
● White potatoes (if you can tolerate them)
● Plantains
● Acorn squash
● Beets
● Parsnips
● Brussel sprouts
● Cauliflower
● Asparagus
● Salad greens
● Parsnips
● Eggplant
● Salad Greens
● Tomatoes
● Berries
● Carrots
● Peppers
● Pumpkin
● Pears
● Radishes
● Kohlrabi

Carbohydrate Foods to Avoid

● Bread
● Pasta
● Chips
● Grains
● Crackers
● Fruit Juice
● Sugar
● Soda
● Sweeteners (especially Agave)
● Breakfast cereals
● Corn
● Alcohol
● Granola bars
● Packaged gluten-free products
● Muffins
● Baked goods
● Oats with added sugar/sweetener
● Energy drinks
● Highly processed “health” bars

The post Carbohydrate Foods Are Not Evil: The Poison Is In the Dose appeared first on Onnit Academy.

Bully for you and your experiences, I wish you well.

What I’m here to tell you is that for most athletes, most of the time, a very low carb diet is going to be a performance killer.

It All Starts With Goals

First I think it’s very important to talk about goals and how different goals make a big difference to an athlete’s most effective nutrition plan. Let’s look at Lebron James, for instance.

He made waves in 2014 when he leaned out significantly, dropping an estimated 20 or 30 pounds and chalking it up to a “no carb” diet.

Hey, if it’s good for Lebron, it should be good for the rest of us, right?

Maybe – if your goal is specifically to lean out and drop a few pounds. You see, Lebron followed his purported “no carb” diet (which is actually a misnomer) since fruits and veggies have carbs in them, but whatever during the off-season.

Not during pre-season or while in season, when back-to-back practices and games are more likely to zap glycogen stores and lead to impaired performance on a low carb diet.

Goals impact nutrition needs. Whether your goal is to lean out, or to get faster, or to get stronger or to go longer, you may have to adjust your nutrition plan to achieve said goal.

Pretending this isn’t true, or pretending there’s always one answer or one solution leads to an absurd amount of misinformation about performance nutrition.

Understanding Carbohydrate’s Role in the Body

There are only three macronutrients – carbohydrates, proteins and fats, each of which carries out specific functions to preserve the structural and functional integrity of the body. In other words, they’re important. They’re all important.

Carbohydrates, specifically, carry out four roles in relation to exercise performance:

1. They’re an energy source. Particularly during high intensity exercise, energy (ATP) is derived from blood glucose and muscle glycogen.
2. They spare protein. When muscle glycogen is in short supply, glucose is derived from fat and, to some degree, amino acids (proteins). This can deplete amino acid stores and potentially lead to muscle catabolism.
3. They’re a metabolic primer. There’s a saying that “fat burns in a carbohydrate flame.” In other words, carbohydrate catabolism during exercise actually serves as a “primer” for fat oxidation.
4. They’re fuel for the nervous system. Carbs don’t just sit there in your body, boost insulin levels and turn into fat. No, in addition to acting as a fast form of fuel and a metabolic primer, they’re the primary fuel for your brain.

Of course, your body is incredibly smart. If, for whatever reason, you significantly reduce your carbohydrate intake, it will find other ways (namely, ketosis) to maintain blood glucose levels; but just because it’s possible, doesn’t mean it’s ideal – particularly for an athlete. This is particularly true for fast, high-intensity, repeated bouts of exercise.

Carbohydrates and Peak Performance

To reference the Lebron James off-season diet again, I want to highlight one of the primary differences between off-season performance goals and in-season performance goals: Intensity.

During the off-season, I’m sure James was still exercising. He was probably hitting the gym, maybe playing basketball a few times a week and possibly getting some extra cardio in.

What I’d almost guarantee you he wasn’t doing was back-to-back high intensity training sessions with high-load while competing against other athletes. He wasn’t trying to beat someone in a 100 meter sprint or improve his 5k time.

And this is a key differentiator when it comes the importance of carbohydrates and performance: Carbohydrates, specifically muscle glycogen, provide a very fast source of energy, making it possible for an athlete to perform at peak levels during intense exercise.

When it’s time to kick the intensity up a notch – for instance, sprint down the court or see continued gains during repeated training sessions at the gym – muscle glycogen is there to produce fast energy through the anaerobic energy pathway.

Understanding Energy Pathways

Your body is constantly using a mix of energy substrates (fats, carbs and sometimes amino acids) for fuel. It rarely uses just fats or just carbs.

Because your body is highly efficient, it adjusts the ratio of fats and carbs used for energy production based on the intensity of the work you’re doing. For instance, if you’re sitting still reading this article, you’re probably burning mostly fats through the oxygen-requiring, slow-energy-producing, aerobic metabolism.

If you stand up and walk around, you’ll probably still be using mostly fats for fuel because your aerobic metabolism can still keep up with demands, but you’ll probably also start burning more carbs as your muscles respond to the new demand for action.

Then, if you head outside and take a sprint around the block, your body’s going to respond again – your aerobic system won’t be able to keep up on its own, so your fast-energy-producing, non-oxygen-requiring anaerobic metabolism will kick in.

It’s your anaerobic system that uses stores of muscle glycogen to create ATP. While running, your body continues using a combination of fat and carbs for fuel, but the ratio flip-flops and you’ll start burning more carbs than fats.

Why Consuming Carbs Is So Important

The human body has an almost endless supply of fat reserves that can contribute energy for aerobic metabolism for a long, long time.

The same can’t be said for carbohydrates. Carbs are stored as blood glucose and muscle and liver glycogen in relatively limited amounts. This means if you use up your glycogen stores during prolonged or intense exercise, you won’t have more stores to tap into, unless of course, you eat more carbs.

You may have heard of “the bonk” in endurance running. This, specifically, is the moment when glycogen stores deplete and the runner’s body has no choice but to revert to using fat as its primary source of energy production.

Does this mean the runner has to stop running completely? Of course not! What it means is that energy production slows considerably – aerobic metabolism, by nature, produces energy slowly – this results in a substantial reduction in the ability to respond quickly and effectively when intensity is required.

For athletes who need a final kick to push past the competition during a run, or who need to have the energy to train intensely day after day while improving performance, carbohydrates are the key to restocking muscle glycogen stores and producing fast-acting energy.

Low stores don’t mean you can’t exercise, they just mean your body won’t be able to react and respond as quickly, stunting your athletic performance.

The Takeaway

If your goals as an athlete are to improve performance – to get stronger, faster and more powerful, to be able to respond quickly and effectively to outside stimulus – then maintaining muscle glycogen stores to fuel the need for fast energy production is an absolute necessity.

While exact demands vary from person-to-person, the general rule of thumb is that high-quality carbohydrates should account for roughly 50-60 percent of daily calorie intake.

Endurance athletes and mixed-sport athletes (for instance, basketball, lacrosse, soccer and boxing), typically burn through muscle glycogen more quickly than strength athletes, so an increased intake of carbohydrate may be beneficial to athletes competing in these sports.

If, however, your goals are to lean out, drop a few pounds, or participate in ultra-endurance sports (for instance, running events of more than 100 miles where using fat as a primary fuel source without the need for fast-energy-producing carbs might be more beneficial), a lower carb diet might help you achieve your goals.

Researchers are just now diving into this area of research, so time will tell whether there are appropriate ways for certain athletes to use low carb diets.

The post Why Cutting Carbs Could Kill Your Exercise Performance appeared first on Onnit Academy.