Why You Should Take a Daily Multi

Multivitamin and multimineral supplements are so common that you’d be hard-pressed not to be able to find one in any health store, supermarket or convenience store. But despite their universal use and availability, there is still some debate about whether multis are worth taking. I for one prescribe multis as a matter of course for many of my clients, for the simple reason that we may not always get all that we require from diet alone. Do we get all that we need from our diets? United States Department of Agriculture data shows that some fresh produce may only provide around half the amounts of some vitamins and minerals that they did in the 1950s.1  So, while we have been eating more over time, and taking in more than enough calories and ‘fuel’, we aren’t necessarily getting enough of the ‘little guys’, the vitamins, minerals and secondary nutrients essential to health and performance. Estimates from the New Zealand Ministry of Health ‘NZ Adult Nutrition Survey’ of 2008/2009 suggest that many New Zealanders are not getting the recommended amounts of many of the vitamins and minerals from their diets.2 Some of the key findings included: Around 20% of people fail to get sufficient vitamins A (one of our major anti-oxidant vitamins, vital for gene expression, eye health, and cell division), B1 and B6 (both essential for energy creation)8% of people fail to get sufficient B12. B12 is required for the proper functioning of nerve cells and without adequate B12 people can…

How to Easily Find Your Level of Carb-Tolerance

How to find your level of carb ‘tolerance’? Ketogenic diets have recently become the most searched diet term, overtaking vegan, plant-based, and Paleo. Despite the buzz, and the undoubted benefits of low-carb and ketogenic diets for obesity, metabolic syndrome, and the role in the treatment of neural disorders (amongst other benefits) many people thrive on high carbohydrate diets. On the other hand, many people also thrive on low carbohydrate diets, and a whole bunch are somewhere in between! So, where does that leave us? How do you know what you should eat? Often people give us advice based on what works for them. BUT just because a diet works for one person, doesn’t mean that it will work for everyone. A diet that works for you may or may not be a diet that works for someone else.   A few attempts have been made to determine how much protein or fat or carbohydrate someone should eat, based on questionnaires, blood type, or other physical characteristics. Unfortunately, most of these just haven’t panned out. For example, metabolic typing1—has failed to help improve fat-loss,2 blood type diets3 don’t work,4, 5 and physical somatotype (used to indicate relative ‘fatness’, muscularity, and linearity of the physique) hasn’t been studied with respect to whether someone responds better to higher or lower amounts of carbs. There is evidence though that someone’s relative level of insulin resistance might affect whether they respond better to a high, or low, carb diet.6-9 Insulin resistance and insulin sensitivity describe…

Issue #3 The Carb-Appropriate Review

Issue 3 | Volume 1 | August 2019 In this issue: Articles Is the Ketogenic Diet Really a Cure for Cancer? The ketogenic diet is touted as a ‘cure’ for cancer with claims that it effectively starves cancer cells of fuel. But do these claims stack up? Can the Ketogenic Diet and Ketones Improve Brain Health? The ketogenic diet shows promise for improving brain health and reducing neurodegeneration. Find out what the science says in this special report. Research reviews and commentary Does Increased Fat in the Diet Cause ‘Keto-Crotch’? This study is often used to support the idea that a ketogenic diet results in less-than-pleasant odours on a keto diet! But does this study really show that?… Or something else entirely? Are Low-Carb Diets Deficient in Essential Nutrients? It’s commonly claimed that low-carb and keto diets are lacking in essential micronutrients. In this study by Caryn Zinn and colleagues of AUT University, they compare a healthy low-carb diet to a standard western-style diet. Can Ketogenic Diets Improve the Structure of Key Brain Cells Emering reserach is shwoing that ketogenic diets can aid supportive ‘glial cells’ of the brain. Find out what this means in this short review of a recent study that has hit the headlines. World Health Organisation’s Recommendations on Saturated Fat Are Out of Date… Recent expert reports have again challenged the outdated idea that saturated fat is a significant, independent impactor of mortality. Download the full review below:

World Health Organisation’s recommendations on saturated fat are out of date, expert team says

ABC News https://www.abc.net.au/news/health/2019-07-04/who-saturated-fat-recommendations-out-of-date-expert-team-says/11274136 Article Summary In a new study published in the British Medical Journal,1 18 well-known researchers have disputed the World Health Organisations dietary guideline to reduce saturated fat to less than 10% of daily calories, and have stated that this dietary guideline is not backed by evidence. The authors summarised the key points of the paper as: 2018 WHO draft guidelines on dietary saturated fatty acids and trans-fatty acids recommend reducing the total intake of saturated fat and replacing it with polyunsaturated and monounsaturated fatty acidsThe recommendations fail to take into account considerable evidence that the health effects of saturated fat vary depending on the specific fatty acid and on the specific food sourceMaintaining general advice to reduce total saturated fatty acids will work against the intentions of the guidelines and weaken their effect on chronic disease incidence and mortalityA food-based translation of the recommendations for saturated fat intake would avoid unnecessary reduction or exclusion of foods that are key sources of important nutrients Comment The evidence ‘against’ saturated fat has been lacking for the entirety of the advisement against it. Of the systematic reviews and meta-analyses published, only the Hooper analysis showed detrimental effects from increasing saturated fats at the expense of other fats and even this finding has been disputed as the statistics used gave greater weight to smaller, more biased studies (as covered in a previous CARR). It is completely baffling that a dietary guideline based on such weak evidence (at best) continues to be…