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 World Health Organisation’s Recommendations on Saturated Fat Are Out of Date… Recent expert reports have again challenged the outdated idea that saturated fat is a significant, independent impactor of mortality.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:

Issue #2 The Carb-Appropriate Review

Issue 2 | Volume 1 | July 2019 In this issue: Articles Do Low Carbohydrate Diets Negatively Affect Female Hormone Balance? Many people think that low-carb diets are negative for female hormone balance, menstrual cycles, and ovulation. But does this stand up to scientific scrutiny? Can You Be ‘Healthy at Every Size’? ‘Health At Every Size’ (HAES) has become a very popular ‘anti-diet’ movement, and while it’s goals a laudable and it results in benefits, can you actually be healthy at every or any size? Research reviews and commentary How reliable is the statistical evidence for limiting saturated fat intake? Most reviews and meta-analyses show no effect of saturated fat on mortality but the influential Hooper meta-analysis of 2015 suggested increased risk of death from saturated fat in the diet. But was this finding reliable? In a new study, Simon Thornley and colleagues cast doubt on the findings of the Hooper analysis. Association of changes in red meat consumption with total and cause-specific mortality among US women and men: two prospective cohort studies A recent study has been highly promoted in the media as another ‘nail in the coffin’ for red meat, suggesting an increased risk of death from eating red meat. But was this effect really shown? From the media Rebuttal to the Physician’s Committee for Responsible Medicine article: “Keto Diet Is Dangerous for Veterans with Diabetes” A recent article by vegan advocacy group PCRM has attacked using low-carb for veterans with diabetes. In this article, researcher Cliff Harvey…

Keto-flu, ketogenesis, and Carb-Tolerance: Part 2

A Summary of Our Research: How did people ‘feel’ on a keto-diet? Very little research has been conducted on people’s subjective experiences of diet. The study of this is incredibly important because if we are to properly understand diet and prescribe, based on holistic effects, we need to know how people feel! Subjective perceptions of people on a keto-diet We analysed this in a qualitative study.  We identified our participants subjective mood and experiences related to the ketogenic diet from daily diary entries and focus group findings. Read more & listen to the audio below

Keto-flu, Ketogenesis, and Carb-tolerance: Part 1

A summary of our research: Ketogenic supplements Low-carb diets and ketogenic diets are becoming increasingly popular for both lifestyle reasons and for the improvement of health and performance. However, there is little evidence for the superiority of keto- vs less restrictive low-carb approaches in the research. Greater carbohydrate restriction does provide additional benefits for some outcome measures like glucose, triglycerides (TG), and high-density lipoprotein cholesterol (HDL-c). There are also specific benefits from keto-diets and the levels of blood ketones they produce, including reduced inflammation, inhibited tumour growth (n some cancers), reduction in neurodegeneration, and increased metabolic flexibility. But, despite the benefits and popularity of keto, there is surprisingly little consensus in the published research on what nutritional ketosis (NK) actually is! There is also a complete lack of research on the time taken to achieve the common benchmark of nutritional ketosis ( ≥ 0.5 mmol/L  beta-hydroxybutyrate (BOHB)) and on the symptoms of carbohydrate-withdrawal commonly described in mainstream media as ‘keto-flu’. Dietary supplements and methods to improve ketonaemia (blood ketone levels), time-to-NK, and symptoms of carbohydrate withdrawal and mood during keto-induction are similarly not well understood. Throughout my masters and doctoral research, my team and I provided, for the first time, a synthesis of research related to the time it takes for people to achieve ketosis and highlighted that there were no studies that had specifically evaluated adverse effects specifically during keto-induction. Read more & listen to the audio below

Issue #1 The Carb-Appropriate Review

Issue 1 | Volume 1 | June 2019 In this issue: Keto-Flu, Ketogenesis, And Carb-Tolerance… A summary of our researchResearch commentary:Does fasting make you dumb? Two days of calorie deprivation impairs high level cognitive processes, mood, and self-reported exertion during aerobic exercise: A randomized double-blind, placebo-controlled studyIt’s about the food, stupid: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake Will eating just one extra slice of bacon really increase my cancer risk? Diet and colorectal cancer in UK Biobank: a prospective studyCan low-carbers use supplemental carbs during training? Exercising with low muscle glycogen content increases fat oxidation and decreases endogenous, but not exogenous carbohydrate oxidation Download the review below:

The Carb-Appropriate Review

A monthly research review by Cliff Harvey PhD (c) Are you sick of reading boring research reports that you don’t understand?In this monthly review, Cliff breaks down nutrition, health and performance topics, and summarises the latest, trending research in plain English Sign up now The Carb-Appropriate Review only costs $10 USD per month (that’s about the cost of a smoothie!) AND you get the following benefits FREE: Access to the live recordings of The Carb-Appropriate PodcastMembers only Patron group on FacebookThe Carb-Appropriate ReviewLIVE on-cam, voice Q&A (meet, greet, and question) Cliff and guests on the podcastSneak-peeks of upcoming books and audio booksMonthly member-only discount code on all Cliff’s favourite supplements Sign up – only $10 per month