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Sugar: The Bitter Thruth- Lecture Transcript- Part 1
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<blockquote data-quote="croaker24" data-source="post: 21814" data-attributes="member: 900"><p>What *exactly* is a LCHF diet? What is low carb. What is high fat. What carbs? What fats?</p><p></p><p>I've read all this stuff for so long and I've tuned out all these fad stuff because a lot of these folks are not even researching, they are only trying to cherry-pick links and papers to defend their diet beliefs. </p><p></p><p>There's a book called "The Blue Zones" - a collaboration between Dan Buettner and National Geographic that examined 5 cultures/peoples that consistently had great health and longevity. There were a lot of factors involved, social interaction, activity (these folks were very active), spiritual practice, and so forth. Diet was important, but the other factors were nearly as so.</p><p></p><p>None ate any red meat. They did have varying amounts of pork, chicken, fish, and eggs, but not on a frequent basis, anywhere from once or twice a week to once a month. The Okinawans' diet consisted of primarily sweet potatoes. The author does not advocate a specific way of eating, he just identified the basics followed by these long-lived cultures:</p><p></p><p>1) Plants - about 95% of the diet. </p><p>2) Minimize meat (chicken/pork/lamb) - once or twice a week, and make it sustainable, free-range and in small amounts. Avoid all processed meats.</p><p>3) Good sustainable fish (trout, sardines, etc) up to 2 or 3 times a week.</p><p>4) Minimize dairy. Small amounts of goat or sheep milk products; none of the long-lived cultures ate beef or had cow's milk or relevant products.</p><p>5) Eggs are fine, up to 2 or 3 times a week.</p><p>6) Beans!! Beans are the cornerstone of all the diets. Eat beans daily. </p><p>7) No added sugar. These folks rarely had sweets and only used local honey or dates as sweeteners for their treats.</p><p>8) Nuts </p><p>9) They all had whole grains on a daily basis - from quinoa/brown rice/millet/barley etc. And most of the populations had bread, but baked with whole grains such as durum wheat or rye, not the processed flour; and their breads had small amounts of gluten and the bread was slow-fermented.</p><p>10) Local whole foods. They ate mostly locally-grown produce or meat or fish. </p><p>11) Some drink a lot of strong coffee, all drank local teas, and most had some form of red wine.</p><p>12) The Power Foods - beans/greens/sweet potatoes/nuts/olive oil/oats/barley/fruit/teas/turmeric.</p><p></p><p>There you go. A common-sense whole food, plant-based diet without any diet dogma. These people sure as hell did not go around thinking "Low-Carb High-Fat", "Vegan", or "Paleo". They just ate what was local and what was available and cooked their own food. Overall - their diets were about 20% fat, 65% carbs, and 15% protein, with some local variations, e.g. the ones who had olive oil had a higher fat content - but again, they were not worrying about how much fat or carbs they were getting.</p></blockquote><p></p>
[QUOTE="croaker24, post: 21814, member: 900"] What *exactly* is a LCHF diet? What is low carb. What is high fat. What carbs? What fats? I've read all this stuff for so long and I've tuned out all these fad stuff because a lot of these folks are not even researching, they are only trying to cherry-pick links and papers to defend their diet beliefs. There's a book called "The Blue Zones" - a collaboration between Dan Buettner and National Geographic that examined 5 cultures/peoples that consistently had great health and longevity. There were a lot of factors involved, social interaction, activity (these folks were very active), spiritual practice, and so forth. Diet was important, but the other factors were nearly as so. None ate any red meat. They did have varying amounts of pork, chicken, fish, and eggs, but not on a frequent basis, anywhere from once or twice a week to once a month. The Okinawans' diet consisted of primarily sweet potatoes. The author does not advocate a specific way of eating, he just identified the basics followed by these long-lived cultures: 1) Plants - about 95% of the diet. 2) Minimize meat (chicken/pork/lamb) - once or twice a week, and make it sustainable, free-range and in small amounts. Avoid all processed meats. 3) Good sustainable fish (trout, sardines, etc) up to 2 or 3 times a week. 4) Minimize dairy. Small amounts of goat or sheep milk products; none of the long-lived cultures ate beef or had cow's milk or relevant products. 5) Eggs are fine, up to 2 or 3 times a week. 6) Beans!! Beans are the cornerstone of all the diets. Eat beans daily. 7) No added sugar. These folks rarely had sweets and only used local honey or dates as sweeteners for their treats. 8) Nuts 9) They all had whole grains on a daily basis - from quinoa/brown rice/millet/barley etc. And most of the populations had bread, but baked with whole grains such as durum wheat or rye, not the processed flour; and their breads had small amounts of gluten and the bread was slow-fermented. 10) Local whole foods. They ate mostly locally-grown produce or meat or fish. 11) Some drink a lot of strong coffee, all drank local teas, and most had some form of red wine. 12) The Power Foods - beans/greens/sweet potatoes/nuts/olive oil/oats/barley/fruit/teas/turmeric. There you go. A common-sense whole food, plant-based diet without any diet dogma. These people sure as hell did not go around thinking "Low-Carb High-Fat", "Vegan", or "Paleo". They just ate what was local and what was available and cooked their own food. Overall - their diets were about 20% fat, 65% carbs, and 15% protein, with some local variations, e.g. the ones who had olive oil had a higher fat content - but again, they were not worrying about how much fat or carbs they were getting. [/QUOTE]
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Sugar: The Bitter Thruth- Lecture Transcript- Part 1
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