After some research I have come to the conclusion that the bulk of the diet should come from starches (amylose). From my readings, nearly all primitive societies had a main starch source as to provide energy. Whether it be grains, potatoes, taro, dasheen. These would be grown, stored and eaten daily. People often think that carbohydrates are energy foods and that they should only be consumed when you are going to be active. This is commonly found on many bodybuilding websites. The simple fact is that people forget about cellular energy (ATP) and that the body is constantly working to maintain homeostasis.
Many people believe that eating carbs stimulates insulin and ceases fat burning. In this study it is found that "When a single high-carbohydrate meal is consumed, dietary CHO merely has the effect of reducing the rate of fat oxidation. These findings challenge the common perception that conversion of CHO to fat is an important pathway for the retention of dietary energy and for the accumulation of body fat."
I feel that it is also important to keep fructose in limited quantities and eaten bound with glucose ie sucrose. I found this study on fructose metabolism interesting: "Dietary fructose in man at the level of 40% of calories in a 3,000-kcal diet causes diarrhea. This is distinct from dietary glucose which can be tolerated at levels of 60-80%. The rat differs from man in this respect in that it can tolerate dietary levels as high as 70% of calories as fructose (2, 3)." With that, it is important to remember when reading other studies with rats that they are able to tolerate fructose better than humans. So unbound fructose could be even more damaging when present in other rat studies and used in the context of humans.
Carbohydrate are also preferable as they average person is able to store 500-1100g in the form of glycogen. When a person eats over there maintenance level and glycogen levels are full, excess will be converted to fat. Carbs have a 30% energy conversion loss while converting to fat. The bonus of this, is that this fat will not be in the form of PUFAs which are important to avoid to maintain a well working metabolism.
I will continue my next posts talking about fats and proteins which are needed to build and maintain a functioning body.
The Metabolic Zone
5 months ago