Sitting through a bunch of lectures by researchers and authors speaking to a group of bariatric physicians about the latest scientific advancements in nutrition may not exactly sound like a great way to spend your weekend, but that’s exactly what Christine and I did over this past weekend attending the Eastern Regional Obesity Course in Charleston, South Carolina put on by the American Society of Bariatric Physicians and The Metabolism Society. We arrived on Friday afternoon and soaked it all in until we left on Sunday afternoon. Best of all, we got to meet and hang out with all the big names in the low-carb research community.
Here’s a couple of videos describing some of the lessons we learned and the people we got to see during this amazing trip:
Anyone who doubts there is solid science backing livin’ la vida low-carb needs to just open their eyes and look at the data coming from people like Dr. Eric Westman, Dr. Mary C. Vernon, Dr. Jeff Volek, Dr. Richard Feinman, Dr. Donald Layman, Dr. Mary Gannon, Dr. Douglas Paddon-Jones, and many more! It is astonishing how much these researchers parallel and complement the independent work each of them does with only minor variations in the amount of carbs, fat and protein used in each study. Overall, the message is clear: EAT LESS CARBS, EAT MORE PROTEIN AND FAT. That’s it!
This year’s symposium featured quite a bit of material on the subject of protein. Last year’s conference in Phoenix looked at the diabetes connection and that is always going to be relevant within the discussion of low-carbohydrate nutrition. But I’m glad they hit on protein because it is an often misunderstood macronutrient.
These are some of the take-home messages I heard during the conference:
- Since the 1960s, protein intake has stayed relatively the same (around 13% of calories), dietary fat intake has slightly decreased, especially saturated fat, and carbohydrate intake has skyrocketed off the charts to over 60% of daily caloric intake. Simultaneously, obesity and preventable disease have both gone way up.
- Eating 100g of protein produces 56g glucose (carbs) for the body to use as energy. Therefore, the notion that you need to eat carbohydrate for fuel is ridiculous because your body makes plenty of glucose from the moderate amounts of protein you consume.
- Consuming protein sources in combination with glucose results in an astronomical increase in blood glucose. Cottage cheese, for example, showed a significant spike in blood glucose response when combined with straight glucose.
- Evenly distributing your protein intake at each meal will produce better results in weight and health management than trying to fit it all in at one or two meals. Ideally, at least 30g per meal is preferred. As Dr. Layman said, “We tend to eat Ornish for breakfast, Zone for lunch, and Atkins for supper.” Pace your protein intake for maximum benefits.
- You should consume about 1.5g protein for every kg of body weight with an emphasis on consuming at least 30g protein during breakfast. Carbohydrate reduction when doing this is a must for people suffering from obesity and dyslipidemia (out of whack blood lipids).
- Fat consumption is only a risk if you combine it with a high-carb, high-calorie diet. Otherwise, dietary fat is passive in the presence of reduced carbohydrate and moderate protein intake.
- In January 1977, the U.S. government released a document called “Dietary Goals For The United States” which recommended carbohydrate consumption be increased to 55 to 60 percent of calories while dietary fat consumption be reduced to 30 percent. Despite this, questions still remained at the time about whether heart disease would actually be improved through these changes in the diet. In other words, more investigation needed to be done before pushing a high-carb, low-fat diet on the American people.
- In 1984, it was found that the more you lower your cholesterol and fat in your diet, the lower your risk of heart disease. A consensus conference held by the National Institutes of Health (NIH) concluded there was “no doubt” that a low-fat diet will provide “significant protection against coronary heart disease” to Americans over the age of 2. But as one skeptic at the time noted, if there was true consensus, then “you wouldn’t have had to have a consensus conference.”
- Saying that statins reduce heart disease by lowering cholesterol is like “saying that aspirin reduces heart disease risk by reducing headaches.” There is no correlation between LDL cholesterol levels and heart disease.
- Low-carbohydrate diets have a far longer pedigree and address most if not all of the metabolic issues of Type 2 diabetes. If insulin causes weight gain/blood sugar problems and carbohydrates stimulate insulin production, then it stands to reason that reducing carbohydrate intake would stem the rush of insulin and lead to weight loss and lower fasting blood sugar levels.
- A high-carb diet is only for prime athletes in competition, a moderate-carb diet is for those people who are naturally lean, a low-carb diet is designed to assist overweight people with weight loss, and a very low-carb diet is necessary for the metabolically compromised.
- When dietary carbohydrate is restricted, appetite is suppressed which leads to a calorie deficit state where the body draws on stored body fat for fuel in a process called lipolysis. A spontaneous reduction in calories takes place even when calories are not counted when carbohydrate is limited.
- A 1923 book on diabetes control recommended a 1795 calorie diet consisting of 10g carbohydrates, 75g protein, and 150g fat along with another 15g alcohol. This “strict diet” for diabetics consisted of meats, poultry, game, fish, clear soups, gelatin, eggs, butter, olive oil, coffee, and tea.
- Very low-carb diets are low-glycemic index diets, but not all low-glycemic index diets are necessarily low-carb diets because a low-GI diet may still have upwards of 50% of calories from carbohydrate sources.
- Protein consumption has been shown in many studies to protect bone health and kidney function despite the repeated criticisms that it causes problems in these areas. It is low protein consumption that is actually the culprit.
- Growing muscle takes time, but atrophy can happen exceedingly fast. Consuming around 30g protein maximally stimulates muscle protein synthesis.
- The RDA for protein (65g daily) may not be sufficient in many circumstances. Step up your protein intake to at least a moderate level of 20-30% of total calories consumed.
- Protein serves the purposes of satiety (hunger control), thermogenesis, and glucose regulation when at least 120g are consumed each day.
- When eating carbohydrate foods, look at the carb/fiber ratio and keep it under 6. Anything over that and definitely those in double digits are to be eaten very sparingly if at all. For example, the carb/fiber ratio of strawberries is just 3, but bananas is 10. Likewise, broccoli is 2, but corn is 9. Even so-called healthy brown rice contains 12–it’s better than than the 40 from instant rice, but both are still not good for you.
- Ideally, get 20-50g protein at every meal, especially breakfast.
That’s about it! Actually, there was MUCH more to share, but I think these points will arm you with a lot of solid practical advice to begin applying in your own low-carb routine. If you want to read more from some others who attended the conference, be sure to check out Laura Dolson and Fred Hahn.
I snapped a few photos during the weekend, especially when we all hung out at the dinner table together chatting about–WHAT ELSE?!–livin’ la vida low-carb:
DR. MARY C. VERNON
DR. ERIC WESTMAN and DR. DOUGLASS PADDON-JONES
DR. ERIC WESTMAN
DR. RICHARD FEINMAN
FRED HAHN
DR. DONALD LAYMAN
LAURA DOLSON
GARY TAUBES
DR. ERIC WESTMAN AND GARY TAUBES
DR. MARY GANNON
CHRISTINE MOORE
DR. JEFF VOLEK
PANEL DISCUSSION: VOLEK, WESTMAN, LAYMAN
THE LOW-CARB CREW AT THE DINNER TABLE
26-OUNCE BONE-IN PRIME RIB STEAK I ATE
This was an amazing experience as it is every single year and I’d like to personally thank Dr. Feinman and The Metabolism Society for having me and Christine come to hear about the latest science advancements in carbohydrate restriction. If you are not already a member of that organization and you care about furthering the science behind low-carb diets, then you need to join for a Consumer membership for as little as $25. It’s a great way to show your support for these researchers who are investigating the health benefits of livin’ la vida low-carb.
Special THANKS too to ASBP for hosting these events as a service to the bariatric physician community. They deserve to be lauded and supported for their outstanding contributions to spreading the science behind carbohydrate restriction to the people who need to hear it the most. If you would like a DVD or audio copy of the lectures from the Nutrition & Metabolism portion of the 2009 ASBP conference, then you can call them directly at (303) 770-2526 to place your pre-order. These should be available by June 2009, so feel free to call or CLICK HERE to check the online store availability when the 2009 Charleston conference materials are posted.
There are some outstanding resources already available right now, including Gary Taubes’ 2008 lecture from Phoenix “The Real Cause of Obesity”, Dr. Brian Wansink’s 2007 lecture from Nashville “Mindless Eating,” and Dr. Richard Feinman’s 2008 lecture from Phoenix “Dietary Carbohydrate & Saturated Fat: What We Teach Medical Students,” among many others.
I look forward to going back again in 2010 to hear more about the progress being made in the world of low-carb nutrition. The research is happening…it just takes some time to conduct and get published by the major medical journals. Don’t let anyone ever fool you into believing low-carb is just some fad that’s not based on solid science. You know better.
That was great and very interesting. Glad I wasn’t working on the government site where I usually work, since youuuutuuubee gets me a nice big red “SURF CONTROL … ACCESS DENIED” over there!
So why is it such a big deal that 100g protein generates 56g glucose? Since the brain supposedly “needs” 120g of glucose, this is just how it happens when you restrict the easy sources. I don’t see this as a big deal at all, just something that to me says it might be important to your brain health to ensure 120g by eating 175g of protein along with 20g carb??? What am I missing?
The interaction with consumed glucose is very interesting though.
The ketogenic diet for childhood epilepsy works, when it works, probably because it supplies a steady supply of energy through ketones to the brain. It consists of what, ten percent non fat calories? On a two thousand calorie diet, that’s 200 calories, or 50 grams of something, protein or sugar. You don’t need as muchglucose or material to be made into glucose as some people say. (Maybe you’re making glucose from the glycerol portion of dietary fat. I’m okay with that, for obvious reasons.)
Thanks! Great vids and info!
Jimmy-you out did yourself!
Thanks for getting the message out. The pics are great. Looks like Fred Han is sitting in front a plate of potato chips (HUH). I know its unlikely but it is funny
It seems The Nutrition and Metabolism society is drawing a great crowd with intersting information. Sorry I missed the conference and thanks for the reporting so that the folks that did not get to attend can stay updated.
THANKS Valerie! I hate that you and Keith didn’t get to come this year, but it was some pretty fascinating information–especially on protein. I’m amazed how much easier it gets to grasp the new research every year. Does this mean I can receive an honorary degree in nutrition someday?
Actually, Fred DID have a big plate of homemade potato chips on his plate–VERY OBSERVANT! But I can tell you he ate TWO of them and left the rest on his plate. You’ll have to rag him about it when you see him next. And he’s coming on our March 2010 low-carb cruise to the Bahamas. You guys should consider coming too because EVERYBODY is gonna be there!
N&M is indeed growing and this year’s conference attracted 200 people which is the most they’ve ever had. Baby steps is what it takes to make great strides. THANKS for your comments, Valerie! Looking forward to sharing your podcast interview next month. SEE YA!
–Jimmy
Great work , Jimmy! — Traditional is all it is, — BEFORE we started hybridizing and processing and even domesticating!
“When eating carbohydrate foods, look at the carb/fiber ratio and keep it under 6. Anything over that and definitely those in double digits are to be eaten very sparingly if at all. For example, the carb/fiber ratio of strawberries is just 3, but bananas is 10. Likewise, broccoli is 2, but corn is 9. Even so-called healthy brown rice contains 12–it’s better than than the 40 from instant rice, but both are still not good for you.”
That may be good for weight loss, but for blood sugar control, I find it’s best to keep the carb/fiber ratio to 2 or 3. That cuts out all the so-called “healthy, complex carbs” and many “low GI carbs.” Of course, YMMV.
“You need carbs to control type 2 diabetes????” What have these people been smoking??? You were too kind in your response.
I can’t wait for the video of Taubes.
Thanks for the wrap up and the videos. Wish I could have been there.
Oh, you’re absolutely right, Dan! Diabetics need to keep that number EXTREMELY low compared to those who have normal insulin function. It was a fabulous conference…wish you could have been there, too. One of these days.
–Jimmy
Thank you for the excellent report Jimmy. I would love to see the ref to the studies with regard to protein, resistance training and preserving lean muscle mass.
There are TONS of them and you can find most of them doing a Google search on “protein” and the name of the researchers’ names. THANKS Nick!
–Jimmy