The media is buzzing around the Banting way of eating as suggested by Prof Tim Noakes. It is wonderful that he has opened up this whole debate amongst South Africans of all ages, both healthy and unhealthy. Prof Noakes has truly sensitized the public as to how important daily food choices are, and has also inspired many individuals to take control of their weight.
Let’s look at this debate a little closer. Prof Noakes, himself is highly insulin resistant, and found that by cutting out sugar and carbohydrates almost completely, he was finally able to attain the body weight he desired. If you remove one dietary component from ones daily diet, you have to replace it with something else. This he did with fat – all types of fat, both saturated and unsaturated. The only fats he avoided are those high in omega-6 fatty acids and high in trans fatty acids, all of which tend to be pro-inflammatory in the human body. How is this possible when for the last 30 to 40 years we have repeatedly been led to believe that fat is dangerous; puts on weight and leads to heart disease. Hence all the emphasis on “no fat” and “low fat” on most labels, and our careful avoidance of butter, eggs, cheese, avocados and nuts. Instead we have all resorted to eating more carbohydrates over the years, and as life has become more and more busy, rushed and stressed, more and more refined carbohydrates that are all so readily available, and fairly cheap. As the fat content of foods was lowered, as advertised on labels, more sugar was added to make products palatable. A study in the US has shown that 82% of all supermarket products have sugar added!
The problem with a high intake of sugar and refined carbohydrates is that this leads to a satiety “quick fix” and sugar addiction. Sugar is digested and absorbed relatively quickly and one feels satisfied and happy, due to the release of dopamine in the “reward centre” of the brain; however, a hour or two later, one feels like a repeat of this pleasant sensation. A subsequent intake of a sugar containing food, eg biscuit, cake, bakery product, sweet or chocolate, is no different to lighting up the next cigarette, or pouring the next glass of wine. This sort of chronic short lived satiety through intake of regular carbohydrates of all sorts, throughout the day, while trying to totally avoid fat intake, plays havoc with insulin levels. Insulin is the director of the glucose orchestra in our bodies and is released each time there is a spike in the blood glucose level. Part of insulin’s effect is to convert some of this blood glucose that has just appeared in the blood stream, into fat for storage in ones fat cells. Hence, although one thinks one is being careful and not eating much fat, one is slowly gaining weight. This is all compounded with inactivity.
Prof Noakes is 100% correct when he suggests we all eat too many refined carbohydrates, and too much sugar and hence the obesity epidemic – “globesity” seen around the world. He suggests that fat should take the place of all these daily carbs. Not only is fat vital for body functions, but it makes one feel far more satisfied – thus fat intake curbs appetite. However, the huge amount of saturated fat intake that he daily suggests has to be coupled to the huge amount of exercise that he does daily, bearing in mind he is highly insulin resistant. Much of this fat intake is used to supply energy for the physical activity.
What is the take home message? I believe in BALANCE. No doubt the western world with more and more ready, processed food has become carbohydrate addicted and this has led to increased obesity. Fats are so important for the body and do provide satiety. I believe that the Mediterranean way of eating, with a good emphasis on the intake of healthy fats (30 – 40% of one’s diet) and lots of plant material is still the way to go. If not insulin resistant, careful intake of complex carbohydrates, is good. However, if you are insulin resistant, then total avoidance of sugar and carbohydrates is valid. The fat component of ones diet can and must include some saturated fat; however, this type of fat intake can only be greatly increased if accompanied by regular, daily, heavy running, cycling, rowing or walking. Avoiding and eliminating all sugar and as much refined carbohydrates as possible, is better for one’s health and will avoid putting on weight. Eating more natural, more balanced and more Mediterranean, in my opinion, is the most sustainable way to go.
HEALTH INSIGHT
MARCH 2017