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Arthritis Diet and Exercises

Is it ok to mix carbs and fat?

Steven: So I just wanted to respond to the
question about the Randle Cycle. Because there’s a few people on the internet
right now that have YouTube channels that are talking about the Randle Cycle and that’s
what they’re claiming that that’s what’s made America fat because we all eat a mixed diet
and part of me agrees with this because yes we’ve, you know, a diet that is mixed is hyperpalatable. However, personally I’ve tried very-low carb
diets. I’ve tried very low-fat diets and I feel awful
on both. And so for me a diet with like meat and potatoes
and fruit and vegetables with about 30% protein 30% fat and 40% carbs that’s where I feel
best and I can control my… Chris: Let me ask you a question. Steven: Yeah. Chris: What kind of meat are you eating and
how much added fat do you add? Because I feel like unless you’re eating very
lean meats it would be fairly easy to hit 30% fat without adding fat to your diet, without
adding added oils. Unless it’s from butter and olive oil and
stuff that’s added in. Steven: Sure I mean I don’t really add a lot
of fat to my meats it’s mostly just like just steak and lean… Chris: But to the other foods like the vegetables
and the potatoes, like are you are you adding like butter in the potato and all of those
…. Steven: Only a tiny bit, I don’t really… Chris: So most of your fat is in the natural
foods, right? Steven: Correct. Chris: Yeah look I mean there’s, I just think
that, I think like I said before I think the theory, I guess you’re asking a little bit
more about the practical question of what’s good to do now. I think the theory is just wrong. Like the Randle cycle addresses why you would
have elevated fatty acids or glucose, because if you’re outcompeting, if you’re fatty acids
are outcompeting, glucose, you’re going to have hyperglycemia, or you’re going to require
more insulin than you would otherwise require to bring that glucose into the cells, and
vice-versa, right? So you’re more likely to have circulating
energy supplies in your blood due to poor tissue uptake when you’re consuming these
things together, you’re more likely to be more dependent on a higher insulin response. That’s primarily related to the metabolic
outcome. It doesn’t mean that mixing them causes diabetes,
it just means that there is more substrate competition and all things equal if one person’s
on the edge of diabetes, if two people are right on the edge of diabetes, and one eats
a mixed diet there’s a higher probability that they’re going to go over that edge because
of the substrate competition contributing to the hyperglycemia and the greater insulin
requirement than someone who’s on a low-carb or low-fat diet, but that doesn’t mean that
a mixed diet is bad or that it’s not optimal for you. So first of all you’re not, if you have no
evidence of metabolic dysfunction on a mixed diet, then there’s no issue. Second of all, getting fat like that, that’s
kind of the same error that the low-, that the the sort of Taubesean carb-centric view
of body fat gain is making, which is the idea that the glycemic response or the insulin
is going to be what makes you fat, when actually the caloric balance is what makes you fat. And you know that like there’s a little bit
of truth in the carb-centric, the carbohydrate hypothesis of obesity. There’s an element of truth in that some people
are going to have blood sugar dysregulation on a carb-heavy diet that leads them to eat
more food because their blood sugar fluctuations are so great that hyperinsulinemia is driving
them to eat more. Like there’s probably a subset of people for
whom that’s a factor, but overwhelmingly that is not the main
cause of obesity and to say the Randle cycle is the cause of obesity is making the exact
same error because it’s focusing on the glycemic response and the insulin response instead
of the overall caloric balance. What makes you fat is eating too much food. You know, the only, the only thing that you
should change about the calories in calories out (CICO) hypothesis on a practical level
is to say that it tells you very little about the behavioral modifications that someone
needs to make to sustain the caloric deficit over time and so you must have, you must engage
with what are the possible effects of all those diets plus all the habits and lifestyle
and mindsets and everything that plays into eating behavior, all of that exists and it
causes nuance, and then nutrient partitioning is affected by protein and exercise in a way
that says for any given caloric balance how much goes into fat storage, how much goes
into muscle building. Other than that, like, it’s right. So why do people get fat? I don’t think we need to hash out the whole
thing here like I’ll just largely endorse Stephan Guyenet’s view, it’s basically the
proliferation of hyperpalatable food. A mixed diet leverages the principle of creating
a hyperpalatable diet by mixing carbs and fat, but your diet doesn’t sound hyperpalatable. You’re not telling me, you know, compare what
you’re eating to an Oreo cookie. If your Oreo cookie is saying, I need this
amount of sweetness, I need this amount of creaminess, and this amount of crunch, I need
this amount of, like, take out a little bit of bitter and this compound, like just mix
it together to make you eat more. Or a Lay’s potato chip has the carbs, the
fat, and the salt in just the right proportion and then the mouthfeel, the texture, the baking
temperature, the glycation products and the little browning to make you bet you can’t
eat just one. It’s not like the percent carbs and fat that’s
doing that. It’s the way that they’re combined, it’s the
mouthfeel, it’s the texture, it’s the salt, it’s the ratios, it’s that stuff. Like eating the natural fats of meat with
vegetables with a small amount of fat added will bring the percent up, but it’s just not
hyperpalatable. Steven: Yeah, I thank you for that. I’m just going to say one more thing. I agree with you with that 100% and the couple
people that are parroting this idea that the Randle cycle causes obesity are completely
ignoring the hyperpalatability aspect and they’re just saying that it’s the mixing of
fat and carbs and the competition and the Randle cycle. That’s why I wanted to bring this up. Chris: Yeah way off, way off. All right thanks man. Thank you.

10 thoughts on “Is it ok to mix carbs and fat?

  1. the quality of the food is the most important part of any diet, nutrition dense foods, not being too docmatic and restrictive is the key for long term success

  2. Anyone paying attention to this probably has heard Taubes' (and others) discuss the hormonal basis of obesity and how calorie balance is probably not a great way to think about obesity due to up or down regulating of BMR . Perhaps not all mixed meals (carbs and fats together) are hyper-palatable, but perhaps all engineered hyper-palatable processed foods are mixed carbs and fats….
    How is eating to satiety, going by your body's signals and consuming a "balanced" mix of all foods working out for most people? Seems to me, not so good. Of course there's an anecdote in support of any diet you can think of.
    Whether or not the Randall cycle theory which Bart Kay has mentioned is in play with regards to obesity, my gut feeling is some form of IF, dropping processed foods and lowering carb intake seems to be effective and easy enough to follow and test for a few months. Keep it simple, right?

  3. A glazed doughnut perfectly represents what combination we should not eat, and, what is wrong with the American diet. Nature rarely if ever puts significant amounts of fat and carbs together such as one finds in a glazed doughnut … or potatoes chips… or a potato with butter or fries cooked in oil… et cetera.

  4. Hyper palatability is not an issue if you remove highly processed foods from your diet. And, that is the first step in attempting to follow either a LCHF or HCLF diet.

    Calories are neither irrelevant, nor are they the sole determinant of fat deposition. The human body is not a furnace. We do not process food for it's heat energy through combustion. Digestion works through mechanical and chemical means, aided by the action of the microbiome. It is influenced by many factors.

    When all is said and done, yes; food combining absolutely impacts blood sugar levels and fat deposition. And, insulin sensitivity does decrease as we age and as we gain adipose tissue.

    I do not know what it means when this interviewee says that LCHF does not "work" for him. I strongly suspect that he has yet to achieve adaptation to ketosis. This can take several weeks for some people. There is no doubt that it is better to be metabolically flexible than not to be.

  5. You should have a debate with Bart Kay on the randle cycle or perhaps just a discussion both making your case and comparing. I find that when I limit the amount of combined meals weight loss becomes effortless. Meaning not combining in the same meal or same day. Low fat always or low carb always is likely to “not work” because it’ll quickly crash hormones and most people tend to not consider castration via zero carb or zero fat to be an option. That doesn’t stop someone from merely not combining carbs and fat in the same meal.

  6. Chris is leaning too far into the Guyenet stuff. I think insulin centered obesity theories like that Dr. Fung is famous for make more sense. It at least makes more sense for my body.

    If you eat carbs and fat at the same time the carbs get converted to fat in the liver and dumped into the blood. This adds to the fat in your blood from the meal and now your insulin has to spike to clear the fat out of the blood fast enough. Their are tons of studies showing the insulin spike when carbs are eaten with fat. This answer makes more sense than the Guyenet brain wiring stuff.

  7. It sounds like this guy didnt do well on lower carb because he never became fat adapted… with each person the time it tskes can vary but typically, for most it is approx 3 months. I would like to see his bloodwork especially free testosterone, SHBG, and estradiol

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