Tag Archives: fats

Dirty Keto

So there appears to be a spin-off of the Keto diet called Dirty Keto.

Keto is a diet where you want your body in a state of ketosis to help burn fat. It is a very low carb, high fat diet similar to the Atkins diets. You are replacing carbs with fats. You can have reduction in blood sugar and insulin with this diet, while increasing ketones. Within this, there are a few different modifications you can make.

A standard keto diet is about 75% fat, 20% protein, and 5% carbs. A cyclical version would have you follow this for 5 days with 2 high carb days. A targeted keto diet allows you to add carbs if you are working out. A high protein keto diet drops the fat ratio to 60% and ups the protein to 35%.

So back to the dirty keto diet. It does follow the 60-75% fat, 15-30% protein, and 5-10% carb that keto diets do. However, instead of relying on good, healthy fats and protein, go for the fast food burger (bunless) or egg and sausage sandwich (biscuitless) and go ahead and have ice cream for dinner. Veggies? Nah. Pork rinds, bacon, whatever you want. Think of it as a keto junk food diet. Not very healthy. Higher in calories most likely.


Ultra-processed foods linked to cancer

The BMJ reports a study done by French researchers has found a link between eating ultra-processed foods and cancer. Even just a 10% increase in ultra-processed foods can have an effect. They divided foods into 4 groups: unprocessed or minimally processed, processed culinary ingredients, processed, and ultra-processed.

Food prepared by adding sugar, salt, or prepared by industrially prepared is considered processed. Ultra-processed foods mostly are found to have higher content of total fat, saturated fat, added sugar, added salt, lower fiber, and lower in vitamins. Some may be packaged with bisphenol A (BPA) which interrupts hormone balance. They often have added ingredients that may not be even be considered food.

Examples of each group
Unprocessed or minimally processed: fresh fruits, vegetables, rice, pasta, eggs, meat, fish, milk
Processed culinary ingredients: salt, vegetable oils, butter, sugar, or other things extracted from food
Processed: canned vegetables with added salt, sugar coated fruits, meat products preserved by salt, cheeses, fresh made bakery breads, products made with additional salt, sugar or other items under the processed culinary ingredients category
Ultra-processed: mass produced packaged breads or buns, packaged snacks, mass produced desserts, sodas, sweetened drinks, meat balls, poultry or fish nuggets, meats containing nitrites, soups, instant noodles, packaged meals (frozen or shelf-stable), anything that uses hydrogenated oils, modified starches, flavoring agents, colors, emulsifiers, nonsugar sweeteners, cosmetic additives.

The study showed the 10% increase increased the number of cancers detected to be increased by 12%. On the average, 18% of the people studied had an ultra-processed diet and there were 79 cancers per 10,000 people each year. By increasing ultra-processed food by 10% would add another 9 people per year.

Eating Paleo

There is a lot out there about eating paleo, but what is it exactly? Where does the name come from? The Victor crew was wondering about that too so here is what we found out about it.

The word Paleo comes from the word Paleolithic. As in cavemen. As in that old caveman era we read about in school. So we are looking at a diet they say is similar to what cavemen ate. Typically it consists of vegetables (including root vegetables), fruits, nuts, roots, meat, and organ meats. It basically excludes or restricts dairy, grains, sugar, legumes, processed oils, salt, alcohol, and coffee. Another big no-no is processed foods. They commonly advise eating only foods available during the paleolithic era.

It is said that this diet can lead to lack of calcium and Vitamin D and you may need to supplement them since you are excluding dairy. Like many diets tell you, limiting sugary processed foods is good.

As with any diet program, you should limit your fats, processed foods, carbohydrates, sugars etc. Some consider this a fad diet that will run its course. Of course many of the concepts can be incorporated into any diet. Eating whole foods is a very good idea. It is always better to eat vegetables as fresh as you can get them and perhaps roast them or eat them raw rather than eat canned or processed vegetables laden with sauces.

So next time you go out hunting a dinosaur or mammoth, remember the paleolithic diet. And if you want to forget it, serve said dinosaur or woolly mammoth between two slabs of bread! Cooking is what distinguishes humans from other species.


FDA and Trans Fat

We all know and have heard that trans fat is bad. We are to avoid it as much as possible. That’s ok for food you make yourself but when you go out or bring home some items, are you really paying attention to the trans fat content? Trans fat is what you would see called partially hydrogenated oils (PHOs).

The FDA ruled just Tuesday, June 15, 2015, that it is not “generally recognized as safe” for use in our food. Manufacturers are given three years to remove this fat from their products. However, they can still petition for its use to the FDA. Trans fat is linked to body weight, heart disease, and memory loss. It raises the level of Low Density cholesterol (the bad one) which can lead to heart attacks.

In 2006, the FDA required manufacturers to label trans fat content on nutrition labels. The FDA estimates the drop in trans fat consumption to be about 78% from 2003 to 2012. You may still be getting trans fat and not know it. Labels are permitted to use “0” for the amount if it is 0.5 grams or less. Add that all up and you could still be getting a few grams per day.

Side Note: this took from 2013 until now for this regulation to be finalized.

Steve Victor


The Turkey Tryptophan Myth

Tryptophan is an essential amino acid that is important for good health. You need tryptophan to build certain proteins. Your body also uses tryptophan in a multi-step process to make serotonin, which is a neurotransmitter in your brain that regulates sleep. I asked Jody Victor to tell us all about it.

Jody Victor: Turkey has tryptophan, but all meats have tryptophan. Chicken and pork contain more tryptophan than turkey per gram. Even cheddar cheese has more tryptophan per gram.

What really triggers your Thanksgiving after-dinner sleepiness is not the turkey. It?s the carbohydrates-rich meal (not the protein-rich meal) that increases the level of tryptophan in your brain, which leads to serotonin synthesis. The carbs stimulate your pancreas to secrete insulin. When this happens, some of the amino acids that compete with tryptophan leave your bloodstream and enter your muscle cells. This causes an increase of tryptophan in your blood stream. You then synthesize the serotonin that makes you sleepy. A high fat meal also contributes to your sleepiness. Fats take a lot of energy to digest. Your body redirects blood to your digestive system to break down the fats. Your energy level declines. Overeating in general takes a lot of energy and more blood is directed away from your other organ systems to your full stomach to aid in digestion. Sleepiness ensues.

Nutritionists say that the tryptophan in your Thanksgiving turkey probably doesn?t trigger your body to produce more serotonin because tryptophan works best on an empty stomach. It?s not the turkey that makes you sleepy after your Thanksgiving feast because it has to compete with all the other amino acids in your body. The truth is that you could leave out the turkey in your Thanksgiving meal and still feel the sleepiness factor after dinner.

Thanks Jody

All the Best

Steve Victor