On today’s episode of Live Lean TV, I’m talking about 4 nutrition myths and sharing the truth about saturated fat, salt, carbohydrates, and protein.
In particular, I’ll be sharing the truth behind the following 4 nutrition myths:
Let’s jump right into it.
If you consume the wrong types of carbohydrates and more than your body requires, then you’ll add fat.
Eating potatoes as part of an overall active and healthy lifestyle will make you fat.
Your Live Lean Tip: Earn your carbohydrates.
If you’re active, your body will be able to process natural fibrous carbohydrates, such as sweet potatoes and fruit, as glycogen in the muscle and liver cells, and be burned for energy, without being stored as body fat.
If you’re not active, and you’re eating processed, sugar rich foods, not only are you spiking and crashing your blood sugar levels, which leads to increased cravings, your body’s capacity to store those carbohydrates as glycogen is also limited, since your glycogen levels are already full.
The reason why is simple.
You’re not working out or burning enough energy throughout the day.
This causes the spillover effect, where any excess sugar spills over and is stored as body fat.
I’ll say it again, earn your carbohydrates by working out.
Blame Ancel Keys and the severely flawed 1970’s “Seven Countries Study”, which actually analyzed 22 countries, but they mysteriously left out the other countries.
The study showed Americans ate the most fat and had the highest rate of death from heart disease.
While the Japanese ate the lowest amount of fat and had the lowest rate of death from heart disease.
So this must mean dietary fat causes heart disease, right?
When all 22 countries were analyzed, there was no clear association between the two variables.
In fact, Mexico and Finland ate similar amounts of fat, but Finland had 24 times the death rate from heart disease as Mexico.
In the 2000’s The American Journal of Clinical Nutrition analyzed 21 different fat intake studies from over 350,000 people, and found no association with heart disease.
Excess sugary carbohydrates increase LDL cholesterol, which is the bad cholesterol, and triglycerides, which is the fat in your blood.
People with high triglycerides and low HDL cholesterol, which is the good cholesterol, have a 6 times greater risk of a heart attack.
So how do people get high triglycerides and low HDL good cholesterol?
Well, this occurs when people continuously eat sugary carbohydrates, which raises the LDL cholesterol and triglycerides, and they don’t eat saturated fat because they are scared of it.
Saturated fat is known to increase your HDL cholesterol, which again, is the good kind.
The overconsumption of processed carbohydrates leads to a worse triglycerides to HDL ratio.
Your Live Lean Tip: Replace sugary refined carbohydrates with natural whole foods, like red meat and coconut oil, which are higher in saturated fats.
Excessive sodium leads to high blood pressure.
Adding sea salt to fresh, one ingredient foods will give you high blood pressure.
In other words, adding sea salt to one ingredient foods, will not give you high blood pressure.
Your Live Lean Tip: If you’re cooking your own meals, comprised of one ingredient foods from plants and animals, feel free to add a dash of sea salt for flavor.
This is because the sodium that is already added into those processed foods is very high.
The sodium in fast food and pre-packaged foods is the real threat that is leading to high blood pressure.
Go take a look at how much sodium is in your frozen pizza, bread, and crackers.
You will be shocked.
Let’s move on to the final myth.
Researchers found that consuming more protein increases the amount of blood filtered by your kidneys.
This increase in the amount of blood filtering caused by the protein consumption is harmful for your kidneys.
To my knowledge, there hasn’t been any credible and conclusive research that shows a meal plan with a high quality protein source at each meal and snack throughout the day, is harmful to your kidneys.
Live Lean Tip: Protein has so many positive benefits for your body, regardless if you’re a world class athlete or an obese individual.
Here’s a very general, simplified protein calculation.
I repeat, it’s very general.
Strive to consume at least 1 gram of protein for every pound of your desired target weight.
If you’re 200 pounds, but you want to be 175 pounds, eat at least 175 grams of protein.
Simply divide that number, by the number of meals and snacks you eat in a day, and that’s how many grams of protein to have per meal.
All right Live Lean Nation, that’s the truth about saturated fat, salt, carbohydrates, and protein.
If you haven’t joined our Team Live Lean Inner Circle yet, we just added another cooking lesson recipe video, showing you how to make quick and delicious high protein, low sugar meals.
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We hope to see you join the Inner Circle here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.