A Moderate Carb Diet
Cut starches high in carbs and lower in nutrients.
Increase moderate carb foods with higher nutrients: fruit, vegetables, raw milk.
Fix the gut for digestion, food allergies, histamines, MCA, fodmap, IBS, candida, etc.
Increase moderate carb foods with higher nutrients: fruit, vegetables, raw milk.
Fix the gut for digestion, food allergies, histamines, MCA, fodmap, IBS, candida, etc.
Low carb diets can have dramatic benefits but are not necessarily optimum in the long run.
Low carb benefits include
I'm not interested in arguing about theories of fat burning diets that don't necessarily work optimally in practice.
Better is not always best
Everything is not about macro nutrients.
Macro nutrients are utilized through micro nutrients (vitamins and minerals) and good bacteria and yeast (gut health).
State of the Gut creates Allergies, Intolerance, Digestive Issues.
Much of the benefit from cutting carb foods comes from avoiding foods that are not easily digested because people lack gut flora. Avoidance brings immediate improvement but not longer term optimization because many of the most nutritious foods have something people react to in their unhealthy state: especially RAW dairy, a super healer, that is better that heated, pasteurized dairy, the first food allergy of mine I noticed.
Much of digestibility is determined by the state of the gut diversity of probiotic gut flora, the good bacteria and yeast that ferment food in our intestines. With strong probiotic, intestinal flora people can often eat anything they were once allergic too. The microbiome or microbial ecosystem is often limited in diversity and quantity due to use of antibiotics that have killed all bacteria, lack of exposures to good bacteria, and the resulting infestations of pathogens like candida and bacteria, either invading from the outside or mutating from the inside like candida mutating from healthy yeast.
Many allergies are due to lacking the bacteria and yeast used to ferment the sugar and fiber from that food: so cooked starches from grains, beans, and potatoes, are harder to digest and create irritants that may enter the blood from holes in the intestines, a leaky gut, which is weak from the overall pattern of weak digestion and thus nutrient availability. Even gluten can be tolerated once this is addressed.
The microbiome can be rebuilt by killing infection and regrowing the microbiome with fermented foods, raw foods, and food variety, along with supplements of probiotics and prebiotics.
However, just because something can be tolerated doesn’t mean it should be consumed regularly if you aim to optimize health for high performance and to look as young as possible.
What should be eaten are foods with the highest nutrient to calories ratios for your individual needs.
Quantity
Starches: grains beans, potatoes generally have the most carbs that may be more than you need unless you are an endurance athlete.
Less extreme are tubers and squashes that can be good in terms of food tolerance and prebiotics.
Fruits vary widely: some have a lot of carbs and this can be good to get enough.
The nutrient to calorie ratio can be better with fruits, vegetables and raw milk.
Micro Nutrients are minerals, vitamins, antioxidants, etc, that are generally higher in fruits, vegetables and raw milk than starches. Micro nutrients and other nutrients are important to help utilize blood sugar, that, when missing, probably contribute to insulin resistance with blood sugar spikes and then lows resulting in fat storage.
Glycemic Index Adequate micro nutrients with no deficiencies increases utilization of sugars and seems to make being careful about the glycemic index of different carbs sources unnecessary as sugar is taken into cells rapidly and burnt at a higher level of activity,
Alkalinity: fruits and vegetables are higher in alkaline minerals like magnesium and potassium that are crucial micro nutrients. If you are eating meat, which is acid, it is helpful to balance with alkaline foods. The starches are generally acid. Dairy is neutral.
Enzymes in food are “live” nutrients that help digest the food and catalyze reactions in the body. Cooking destroys all enzymes. Raw fruits, raw vegetables and raw milk have enzymes.
Hydration Liquid for hydration in raw fruits, juicy vegetables, and raw milk. is better than dead water in a bottle or filtered from a tap.
Relaxing Carbs can be more relaxing, help deal with stress, and get to sleep.
Pure starch meals can be like a tranquilizer and too extreme.
like having my largest fruit portions at night before bed to help sleep with cheese.
Macro Ratios Raw milk is a source of moderate carbs, is perhaps the most complete food and is a superfood for detox, skin, and healing. It has what might be an ideal balanced macro ratios:
One cup of milk has:
This is within “zone ratios” that balance hormones according Dr Barry Sears, author of the Zone Diet
The zone ratio between protein and carb is in the range of 1:1 to 2:3.
Carbs or sugar (same thing, all breaks down to sugar) can be overwhelming on their own, but are balanced by protein that releases glucagon to balances insulin triggered by carbs.
The Zone also works by types of fats: EPA, arachidonic acid, ALA, and GLA
The right balance of macro nutrients and types of fat maximizes eicosanoids, prostaglandins, for many biological effects like controlling inflammation.
I worked with Dr. Sears on the phone when his book first came out in 1995 and he showed me how to experiment on myself to prove things hardly anyone knows.
I’m not advocating the Zone Diet, but it does suggest a definition of "moderate" carbs that corresponds to my experience.
I thrive on raw milk, after curing dairy allergy, and use this complete food as a template for my entire diet: I match my protein levels with carb levels from fruit mainly and some vegetable juice. Not all the same meal since vegetable juice or fruit and meat do not necessarily digest well together.
I have done versions of keto, including the original Atkins, but moderate carbs give me better:
I don’t think it is helpful to avoid fruit if one has candida. I think candida is more a problem with starches. I know for sure you cannot starve candida just by going low carb, they will invade the body to find the sugar converted from protein or eat something else possibly.
Variety of the diet is important for variety in the gut. Prebiotic fibers and sugars feed good bacteria that crucial to gut health, digestion, and even make their own nutrients: butyrate for the gut, vitamins K, beta carotene, retinol, and Bs.
If you are reading this on social media:
I don’t give personal advice because I can't guess what you need.
I don't give any recommendations or instructions and probably won't answer any questions because I don;t have time.
Other people can share their experiences and info as equals.
Low carb benefits include
- stable blood sugar and energy
- fat loss
- improved digestion, allergies, gut symptoms.
I'm not interested in arguing about theories of fat burning diets that don't necessarily work optimally in practice.
Better is not always best
Everything is not about macro nutrients.
Macro nutrients are utilized through micro nutrients (vitamins and minerals) and good bacteria and yeast (gut health).
State of the Gut creates Allergies, Intolerance, Digestive Issues.
Much of the benefit from cutting carb foods comes from avoiding foods that are not easily digested because people lack gut flora. Avoidance brings immediate improvement but not longer term optimization because many of the most nutritious foods have something people react to in their unhealthy state: especially RAW dairy, a super healer, that is better that heated, pasteurized dairy, the first food allergy of mine I noticed.
Much of digestibility is determined by the state of the gut diversity of probiotic gut flora, the good bacteria and yeast that ferment food in our intestines. With strong probiotic, intestinal flora people can often eat anything they were once allergic too. The microbiome or microbial ecosystem is often limited in diversity and quantity due to use of antibiotics that have killed all bacteria, lack of exposures to good bacteria, and the resulting infestations of pathogens like candida and bacteria, either invading from the outside or mutating from the inside like candida mutating from healthy yeast.
Many allergies are due to lacking the bacteria and yeast used to ferment the sugar and fiber from that food: so cooked starches from grains, beans, and potatoes, are harder to digest and create irritants that may enter the blood from holes in the intestines, a leaky gut, which is weak from the overall pattern of weak digestion and thus nutrient availability. Even gluten can be tolerated once this is addressed.
The microbiome can be rebuilt by killing infection and regrowing the microbiome with fermented foods, raw foods, and food variety, along with supplements of probiotics and prebiotics.
However, just because something can be tolerated doesn’t mean it should be consumed regularly if you aim to optimize health for high performance and to look as young as possible.
What should be eaten are foods with the highest nutrient to calories ratios for your individual needs.
Quantity
Starches: grains beans, potatoes generally have the most carbs that may be more than you need unless you are an endurance athlete.
Less extreme are tubers and squashes that can be good in terms of food tolerance and prebiotics.
Fruits vary widely: some have a lot of carbs and this can be good to get enough.
The nutrient to calorie ratio can be better with fruits, vegetables and raw milk.
Micro Nutrients are minerals, vitamins, antioxidants, etc, that are generally higher in fruits, vegetables and raw milk than starches. Micro nutrients and other nutrients are important to help utilize blood sugar, that, when missing, probably contribute to insulin resistance with blood sugar spikes and then lows resulting in fat storage.
Glycemic Index Adequate micro nutrients with no deficiencies increases utilization of sugars and seems to make being careful about the glycemic index of different carbs sources unnecessary as sugar is taken into cells rapidly and burnt at a higher level of activity,
Alkalinity: fruits and vegetables are higher in alkaline minerals like magnesium and potassium that are crucial micro nutrients. If you are eating meat, which is acid, it is helpful to balance with alkaline foods. The starches are generally acid. Dairy is neutral.
Enzymes in food are “live” nutrients that help digest the food and catalyze reactions in the body. Cooking destroys all enzymes. Raw fruits, raw vegetables and raw milk have enzymes.
Hydration Liquid for hydration in raw fruits, juicy vegetables, and raw milk. is better than dead water in a bottle or filtered from a tap.
Relaxing Carbs can be more relaxing, help deal with stress, and get to sleep.
Pure starch meals can be like a tranquilizer and too extreme.
like having my largest fruit portions at night before bed to help sleep with cheese.
Macro Ratios Raw milk is a source of moderate carbs, is perhaps the most complete food and is a superfood for detox, skin, and healing. It has what might be an ideal balanced macro ratios:
One cup of milk has:
- Protein: 8 grams
- Fat: 8 grams
- Sugar: 12 grams
This is within “zone ratios” that balance hormones according Dr Barry Sears, author of the Zone Diet
The zone ratio between protein and carb is in the range of 1:1 to 2:3.
Carbs or sugar (same thing, all breaks down to sugar) can be overwhelming on their own, but are balanced by protein that releases glucagon to balances insulin triggered by carbs.
The Zone also works by types of fats: EPA, arachidonic acid, ALA, and GLA
The right balance of macro nutrients and types of fat maximizes eicosanoids, prostaglandins, for many biological effects like controlling inflammation.
I worked with Dr. Sears on the phone when his book first came out in 1995 and he showed me how to experiment on myself to prove things hardly anyone knows.
I’m not advocating the Zone Diet, but it does suggest a definition of "moderate" carbs that corresponds to my experience.
I thrive on raw milk, after curing dairy allergy, and use this complete food as a template for my entire diet: I match my protein levels with carb levels from fruit mainly and some vegetable juice. Not all the same meal since vegetable juice or fruit and meat do not necessarily digest well together.
I have done versions of keto, including the original Atkins, but moderate carbs give me better:
- Energy
- Mood
- Muscle strength
- Morning wood
- Glowing skin
I don’t think it is helpful to avoid fruit if one has candida. I think candida is more a problem with starches. I know for sure you cannot starve candida just by going low carb, they will invade the body to find the sugar converted from protein or eat something else possibly.
Variety of the diet is important for variety in the gut. Prebiotic fibers and sugars feed good bacteria that crucial to gut health, digestion, and even make their own nutrients: butyrate for the gut, vitamins K, beta carotene, retinol, and Bs.
If you are reading this on social media:
I don’t give personal advice because I can't guess what you need.
I don't give any recommendations or instructions and probably won't answer any questions because I don;t have time.
Other people can share their experiences and info as equals.
Primal Rejuvenation Health Coaching
Find out what you get in a
Free Assessment
See how I support you fully in
Health Coaching Steps
I work over video: Facebook, Zoom, Google, from Michigan, USA
Hess.PaulC@gmail.com
Follow me on FACEBOOK:
choose “See First” to get all notifications. blog posts
Primal Rejuvenation
Systematic
enough to make a difference
Simple
enough to implement
Sensitive
to individual needs
Find out what you get in a
Free Assessment
See how I support you fully in
Health Coaching Steps
I work over video: Facebook, Zoom, Google, from Michigan, USA
Hess.PaulC@gmail.com
Follow me on FACEBOOK:
choose “See First” to get all notifications. blog posts
Primal Rejuvenation
Systematic
enough to make a difference
Simple
enough to implement
Sensitive
to individual needs
