Here is The Roundup, Edition 34, bringing you the best from around the web from the past two weeks!
Blast from the Past
Carbohydrates have been a contentious topic in the Paleo community, with some recommending a complete avoidance of carbohydrates while others (like myself) recommend a more moderate carbohydrate approach for the general population. But as we know, there is no one-size-fits-all diet, so while a low carb approach can work incredibly for one person, another person may crash and burn on a low carb diet.
This new review summarizes the health-related positives and negatives associated with carbohydrate restriction. The authors explain how a low carb diet can affect blood lipids by lowering triglycerides and raising HDL, decrease hypertension, and promote weight loss. However, low carb diets also tend to be low in phytochemicals and nondigestible carbohydrates (e.g. soluble and insoluble fiber) which can increase the risk for both cancer and digestive disorders.
Ultimately, the authors recommend a moderately carbohydrate restricted diet composed of 26%-44% of calories from carbohydrate, which is lower than what the average American eats (50-60%) but significantly higher than low-carb Paleo gurus recommend.
Personally, I think moderate amounts of whole food carbohydrates can be well tolerated by the majority of the population, even those who need to lose weight. I’ve written before about the “safe starch” controversy, and my position is that the amount of carbohydrates a person can eat will depend upon genetic/epigenetic factors, existing health conditions and the volume and intensity of activity – among other reasons. This review paper covers some of the many reasons why the best long-term approach may be a modest carb intake, even for those looking to improve metabolic function and lose weight.
- A new study suggests poor sleep increases risk of breast cancer. Yet another reason to follow the sleep recommendations I made in Your Personal Paleo Code (The Paleo Cure in paperback)!
- Have IBD? Want to heal your gut? Make sure you manage your stress.
- A new study suggests that mindfulness and meditation are more effective than medication for treating A.D.H.D.
- Reward-based eating drive has been shown to predict weight gain over time.
- Pastured dairy fat is shown to improve metabolic outcomes and strengthen the intestinal barrier compared to conventional dairy.
- This review examines the evidence about wheat and other cereal grains and how they affect chronic inflammation, leaky gut, and autoimmune disease.
Worth a Look
- The environment – everything from the air you breathe to the foods you eat to your daily thoughts – can either help or harm your body. Join me, Sara Gottfried, and other thought leaders, as we discuss the environmental drivers of health July 7-11.
- As its popularity rises, will Paleo ever hit the mainstream?
- Since there’s no one-size-fits-all diet, that’s why we need the freedom to choose our own diet and health solutions.
- One of my staff dietitians Kelsey Marksteiner is hosting a 14-day fermented food challenge. Here’s your chance to start eating fermented foods on a daily basis!
- AHS is a great chance to mingle with the leading figures in the movement, learn from their talks, and get to know in person friends you’ve made online.
- Tim Howard is a national hero from the US World Cup soccer team. He also eats Paleo.
For the Foodies
- The Iron You: Avocado Stuffed Meatballs
- Primavera Kitchen: Beet and Sweet Potato Soup
- Reclaiming Yesterday: Sweet and Spicy Shrimp with Thai Basil and Lime
- Cook Like A Cavewoman: Garlic Parmesan Kale Chips
- The Not So Desperate Housewife: Grilled Beef Heart with Lemon and Cracked Pepper Marinade
- Home Sweet Jones: Tilapia in White Wine Caper Sauce
- A Calculated Whisk: Sweet Potato & Crispy Kale Breakfast Skillet
- Civilized Caveman Cooking: Bison Stew
- Foraged Dish: Kabocha Squash Salad with Toasted Cumin “Crema”
- Perchance To Cook: Cherry-Vanilla Muffins
- The Primal Desire: Pineapple Chips and Dip
- Nutrition is Medicine: Carrot Cake Bars