I coudn’t find these answers myself, so I’m asking you, my fellow iron brothers:
In one article, I read that you shoud never mix carbs and fats, because the insulin spike will promote fat storage… Than in another, I read it is good to do so because fats will lower the GI count of a meal…What is best?
I can understand the disadvantages of a cabs+fat meal in a Big MAc, but what about oatmeal and natural almond butter? eggs and multigrain bread?
I also read that fat is the most easily absorbed nutrient, it can go rigth into our fat cells almost without any effort. So, if that is true, what type of fat is it stored as? saturated, poly, trans, etc…? What is the fat type of human fat cells? How does the transformation process works?
Thanks for the answers in advance, I’m starting to get confused under all this contradicting info… I’m going to eat my eggs and multigrain toasts now, hoping I won’t get fat… not really
I think JB would say it doesn’t matter what the GI is, but what the insulin response is, and the fat wouldn’t lower that.
I used to follow his recommendation, but I now think it’s better to have fats at every meal. This is purely anecdotal on my part, but if I were to have a bowl of oatmeal + scoop of protein, I would feel the crash pretty hard. If I were to add a bunch of walnuts and flax in there I wouldn’t.
I’ve also lost body fat and actually gained muscle faster since going to a higher fat, lower carb diet.
I’m cuting right now, and I’m taking this approach too, High fats high proteins low carbs, carbs periworkout and at breakfast. Other than that, I stick 90% of the time with veggies and fruits for carbs.
It seems to work for me, as I am very carb sensitive. If I eat something too sweet, my face becomes reddish and I have small sweats on my cheeks…
gogo, it probably boils down to a person’s goals. If you were diabetic, your health would be your primary concern. In that case, using either fiber or fat to delay gastric emptying would be a good thing.
On the other hand, if a person’s goals were to improve their body composition (the ratio of lean to fat), then they would be better off to use FIBER to delay gastric emptying in higher carb meals … not talking your PWO meal, of course.
[quote]gogotheviking wrote:
I coudn’t find these answers myself, so I’m asking you, my fellow iron brothers:
In one article, I read that you shoud never mix carbs and fats, because the insulin spike will promote fat storage… Than in another, I read it is good to do so because fats will lower the GI count of a meal…What is best?
I can understand the disadvantages of a cabs+fat meal in a Big MAc, but what about oatmeal and natural almond butter? eggs and multigrain bread?
I also read that fat is the most easily absorbed nutrient, it can go rigth into our fat cells almost without any effort. So, if that is true, what type of fat is it stored as? saturated, poly, trans, etc…? What is the fat type of human fat cells? How does the transformation process works?
Thanks for the answers in advance, I’m starting to get confused under all this contradicting info… I’m going to eat my eggs and multigrain toasts now, hoping I won’t get fat… not really[/quote]
I remember reading somewhere that certain fats are released from fat cells before others.
If I’m not mistaken, things like omega-3’s are let out first, in a preferential manner, and that other fats follow based on some criteria or other… perhaps chain lengths. Also, the body isn’t precise, in that other fats are released at the same time, just in smaller quantities.
I remember the study because it was interesting, perhaps because releasing omega-3’s, for a short while, would probably put off a negative effect on metabolism. Later, when you’ve run out of omega-3’s, release of other fats without omega-3’s may start to have a metabolism and fat burning lowering effect… because omega-3’s can help ramp it up of course.
It seemed like one of those simple but powerful natural strategies or processes that nobody ever thinks about or talks about.
[quote]gogotheviking wrote:
I coudn’t find these answers myself, so I’m asking you, my fellow iron brothers:
In one article, I read that you shoud never mix carbs and fats, because the insulin spike will promote fat storage… Than in another, I read it is good to do so because fats will lower the GI count of a meal…What is best?
I can understand the disadvantages of a cabs+fat meal in a Big MAc, but what about oatmeal and natural almond butter? eggs and multigrain bread?
I also read that fat is the most easily absorbed nutrient, it can go rigth into our fat cells almost without any effort. So, if that is true, what type of fat is it stored as? saturated, poly, trans, etc…? What is the fat type of human fat cells? How does the transformation process works?
Thanks for the answers in advance, I’m starting to get confused under all this contradicting info… I’m going to eat my eggs and multigrain toasts now, hoping I won’t get fat… not really[/quote]
Its my understnading that fat will slow down the digestion of your meal. Yet once its in your blood stream its easily used for fuel (energy & repair) or storge if nessary.
Carbs and fats together are a good way to lowwer your insulin response to meals. This works very well with small meals. Yet any meal too high in carbs will create an insulin spike, regardless of fat intake.
So to elaborate; small meals are good for carbs and fats together; large are not.
I feel the same way if I don’t eat enough fat for breakfast.
Dietary fat can lower the GI of a certain food, but that doesn’t necessarily mean the insulin response wouldn’t be greater- it won’t lower the Insulin Index. For example, red meat is actually high on the insulin Index and is somewhat high in fat. Obviously, when a lot of glucose is present, fatty acid metabolism is inhibited.
And thats where JB gets the idea from, since Malonyl -CoA exists in high amounts when there is a lot of metabolic fuel present. Thus, inhibiting carnitine acyltransferase, which prevents acyl-CoA from crossing into the cell’s mitochondria. Another enzyme is inhibited by the presence of NADH and Thiolase, which is also inhibited by the presence of Acetyl-COA.
But, at the same time, if you eat carbohydrates that trigger a low insulin response, then eating fat with those carbohydrates won’t hurt. A good reason why I and many other people experience crashes by not having enough fat is because it’s easy for the body to digest, meaning it’s energy sparing, and has more calories per gram than carbohydrates do.
[quote]T234 wrote:
I think JB would say it doesn’t matter what the GI is, but what the insulin response is, and the fat wouldn’t lower that.
I used to follow his recommendation, but I now think it’s better to have fats at every meal. This is purely anecdotal on my part, but if I were to have a bowl of oatmeal + scoop of protein, I would feel the crash pretty hard. If I were to add a bunch of walnuts and flax in there I wouldn’t.
I’ve also lost body fat and actually gained muscle faster since going to a higher fat, lower carb diet. [/quote]
Like TT and that other poster said your better of using fiber to slow the carb effects. Unless you’re talking about a small amount of fat. I think Poloquin said like 2-3 grams of fish oil would lower the effects of a carb meal. Thats probably fine.
But most of my fat meals are higher in fat than that so I usually just save all fat for P+F meals.
Like Gogo said, high fat, high protein, low carbs and veggies & Carbs periworkout. That in a nutshell is how I etry to eat 95% of the time. Whether gaining or cutting. If I need to gain more I will just increase the amount of carbs at those meals or add in a second postworkout meal. If I need to cut, I might scale back to 1 PWO feeding and maybe some carbs at breakfast. But like I said breakfast will be super high in fiber. Usually I will have steel cut oats, mixed with 1/2 cup fiber cereal, 1/2 cup canned pumpkin and two scoops protein.
I don’t experience any crashes or headaches like this.
In the past if I eat carbs all day and not around the workout period I might be sleeping 30 mins later. And a fast food meal that mixes high carbs and high fats forget about, I’m out like a light.
[quote]gogotheviking wrote:
Lots of useful info in here, thanks guys!
So the moral of the story is : As long as you have small meals with complex carbs, you are fine. And Carbs are optimal periworkout.
Is that it? [/quote]
If you are eating complex carbs that do not create a large insulin spike -which are not high on the Insulin Index- then eating some fat with them isn’t going to hurt you. Just don’t mix a lot of carbs that are high on the Insulin Index with a lot of fat.
I am assuming you’re cutting right? Because I don’t see being this anal about it if you’re bulking.
[quote]Cthulhu wrote:
gogotheviking wrote:
Lots of useful info in here, thanks guys!
So the moral of the story is : As long as you have small meals with complex carbs, you are fine. And Carbs are optimal periworkout.
Is that it?
If you are eating complex carbs that do not create a large insulin spike -which are not high on the Insulin Index- then eating some fat with them isn’t going to hurt you. Just don’t mix a lot of carbs that are high on the Insulin Index with a lot of fat.
I am assuming you’re cutting right? Because I don’t see being this anal about it if you’re bulking.[/quote]
Yes I’m cuting, but then again since I switched to these eating habits, I feel better, no more carb crash after eating (like big pasta platters or rice). I’m also carb sensitive, and I seem to retain more fat when I eat carbs. So I’ll stick to carbs periworkout, veggies and fruits all the other time.