Why Low Carb?

Hi, Monique Bradley here. Firstly: I didn’t choose the low carb life, it chose me.

Are you like me?  Have you tried just about every diet plan you can imagine? All of them helped me shed a few kilo’s here and there but like every dieter, I found it hard to maintain the plans and inevitably went back to my old habits, resulting in years of yo-yo dieting and weight gain.

Even just a year ago, before writing this piece, I was a size 16 and the weight around my stomach was bigger then my boobs! I felt puffy and sluggish and just plain MEH!

Over the last year, I’ve been working on a web TV show called ‘Health Bites’ with Lynette Hill, a registered Naturopath, who talked me through our DNA and  something called ‘Carbohydrate Intolerance‘.

This was mind blowing for me and suddenly all the pieces started to fit into place.  I realised I’d been struggling with this intolerance and symptoms of IBS for longer than I remembered and learnt that while some people can eat and process carbohydrates, my body genetically struggled to do so. The results were tiredness, bloating, fatigue, stomach upsets unexplained weight gain and…..well – I’ll save you from the gross details. Basically the food I was eating was creating inflammation in my body and that was messing with my blood sugars and all the amazing processes that our bodies go through to help us live in optimal health.  The way I understand it was that I was putting diesel into a petrol car, resulting in poor performance…..if that makes sense?! (I’ll explain more below)

On speaking with Lynette, doing a heck of a lot of research and chatting with a variety of experts, their words made a lot of sense, so I started trialling the Low Carb lifestyle. The results have been amazing.

• My weight is now starting to sort itself out.
• I have better quality sleep
• I’m never hungry
• I no longer suffer with brain fog or carb coma
• No more bloating
• I no longer battle with cravings
• There’s no more rushed trips to the bathroom and best of all,  I feel great!

For the first time in over 25 years I no longer feel like I’m on a diet which is probably the biggest win of all!

Here’s the science behind it, courtesy of Lynette.

Carbohydrate Intolerance is the inability of the body to completely process carbohydrates (sugars and starches) due to lack or inadequate amount of one or more of the enzymes needed for their digestion. 
When someone is unable to properly process carbohydrates, this may lead to decreased energy and levels of fitness, and increased metabolic disorders such as weight gain due to the accumulation of fat around the muscles.
The reasons people may be intolerant to or find it difficult to digest carbs is varied and can range from a genetic predisposition, to historic gastrointestinal damage (from food poisoning etc); some medications can affect the gut flora and digestive tissues, as can some microbes and parasites. Eating disorders are often involved in chronic gut dysfunction.

AMY1A Amylase, alpha 1A
It may just be a simple spelling mistake … on your Genes.  The Amy1 gene encodes an amylase isoenzyme produced by the salivary glands.  British researchers have discovered a link between a gene that breaks down carbohydrates and obesity.

The salivary amylase gene plays a significant role in breaking down carbohydrates in the mouth at the start of the digestion process. Studies are suggesting that people with fewer copies of the AMY1 gene have lower levels of this enzyme and so have more difficulty breaking down carbohydrates than those with more copies, which may put them at a higher risk of obesity.

What are carbs – why do we need them?
Think of carbohydrates as fuel – like for a car – they are the primary source of energy. They are also one of the three major nutrients in the human diet. The other two being fat and proteins.

There are three types of carbohydrates:  Glucose/Sugar and Sucrose which are Simple Carbohydrates (Sugars), and Starch which is a Complex Carbohydrate. The Sugars are monosaccharides and can easily go through the wall of the small intestine, but anything bigger, eg complex carbohydrates need to be broken down into simple carbohydrates by enzymes.

How our carbs are digested
Amylase produced by the saliva breaks down starch (eg rice and potatoes) into disaccharides (two sugars). Next other enzymes in the stomach or small intestine break them down into monosaccharides (simple sugars) ready to be absorbed through the small intestine.
– Lactose (the sugar found in milk) is broken down by lactase
– Sucrose (in cane sugar) is broken down by sucrase
– Maltose (in grains) is broken down by maltase
– Cellulose (in starches) is broken down by cellulase

Lack or inadequate amount of the required enzyme will leave the disaccharides and polysaccharides in the digestive system causing symptoms of food intolerance which can range from bloating to diarrhoea.

If undigested sugars remain in the intestine, fermentation can occur causing gas, cramping, bloating and general discomfort. Food intolerance can be confused with food allergies, since the symptoms of nausea, cramps, bloating, and diarrhoea are similar.

SO: could you be carb intolerant like me? Could a low carb / keto diet be more suited to you and your unique genetic makeup?

Here’s some questions to consider.

– Are you overweight?
– Do you feel fatigued much of the time, especially after eating a carb-heavy meal?
– Do you lead a largely sedentary life?
– Do you have the sense that your appetite is out of control?
– Do you frequently crave sweet or starchy foods such as bread, pasta, potatoes, or beans?
– Do you feel light-headed and dizzy when you get hungry?
– Is your blood sugar in the upper ranges of “normal” or beyond?
– Are you struggling with one or more symptoms, such a brain fog, anxiety, depression, skin problems, joint paint, aching muscles, hormonal issues, or sleep problems?

If you answered “yes” to one or more questions, please consider talking to a healthcare professional, your GP, a naturopath, homeopath or nutritionist and start gently on your new low carb lifestyle by cutting out of your diet all grains, legumes (beans and peas), starchy vegetables (potatoes, kumara, yams), and most fruit.

If you then experience a marked change in your symptoms, you might very well have discovered your own carbohydrate intolerance.

One thing that could also help is the ‘Carb Choice genetic test’, ascertaining your AMY1 levels. I’ve taken this and it’s given me an amazing overview of what I can eat, what to limit, what to stay away from and ways to increase my amalayse production!  (yes, it’s possible!) To take the test, you can contact my Naturopath Lynette Hill and take the next steps. This is a game changer and a life changer, so feel free to email her here: [email protected]

So there you go. That’s what I’ve done and I’m in the best health of my life. I eat delicious food every day, I never feel like I’m missing out and the weight loss is now a beautiful by product of my well functioning engine. It’s a no brainer.

How to add more protein to your diet (without turning into a Meatosaur)

For me, one of the keys to low carb success has been increasing the protein and fat content in my daily diet. Fat’s an easy one to cover, but how do we add more protein into our diets without becoming a total Carnivore? Here’s some quick tips from me on how I’ve added more protein to my diet, feel fuller and actually consume less calories!

Tip 1: Protein with every meal

Research shows we should be consuming a minimum of 20–30 grams of protein at each meal. It doesn’t mean you need to turn into a ‘Meatosaur’. Eggs, almonds, cottage cheese, pumpkin seeds and broccoli are your friends too.

Tip 2: Cheese for a snack

Most traditional snack foods are very low in protein and high in carbs (chips, pretzels, crackers, muesli bars etc…) A 28-gram serving of tortilla chips has 137 calories but only 2 grams of protein. The same amount of cheddar cheese contains 7 grams of protein, along with 20 fewer calories and 4 times as much calcium. Plus the higher fat content helps you feel fuller. Why wouldn’t you?

Tip 3: Deli meats

These can be super handy and fast when you need an immediate savoury protein hit, HOWEVER, some preserved meats are loaded with chemicals. Choose consciously.  Read the back of packets and like a good hairdresser, once you find one that works for you, never let them go……..

Tip 4: Eggs are the new cereal

Have you ever had cereal for breakfast and noticed by 11 a.m. you’re starving? Replacing cereal with eggs boosts your protein consumption, helps you feel more full and as a result you end up eating fewer calories. Eggs and bacon are now my ‘diet food’. #heaven  Just make sure you choose a good quality bacon that’s nitrate free.

Tip 5: Greek Yogurt

Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods. PLEASE read the list of ingredients however.  Some Greek Yogurt is loaded with hidden sugars and I would recommend you keep away from flavoured yogurt for the very same reason. Instead opt for natural and add your own flavours. My favourite indulgence is a bowl of yogurt, some chopped walnuts, a sprinkle of Stevia and some Vanilla essence….Mix it through and devour!

Tip 6: Almonds All Day

Almonds are my BFF. They’re high in a number of nutrients and can boost the protein content of a meal or snack. They’re also really versatile!  Dry fry them and add them into a salad to replace croutons! Chop them and add them pretty much on top of everything. Sprinkle them on a friend who’s boring you and witness the transformation!  (I’m kidding…..but Almonds really are great.)

Tip 7: Turn your salad from drab to fab!

Topping your salad with poultry, cheese, fish or legumes will help you meet your protein needs and stay full and satisfied. When I go somewhere like Pita Pit, I get the garden salad with Japanese Mayo and one of the plant based protein options. OR I take it home and sprinkle my favourite chopped nuts on top. MMMMMMM

Tip 8: Protein Shakes

They’re fast and easy and if you’re rushing in the morning, can get you out the door quicker! I’m not a fan of most protein powders as they taste a little funny to me and I choose to keep away from processed foods as much as possible! To add more protein, consider using cottage cheese and chia seeds! Remember to add vanilla essence as cottage cheese can have a strong flavour, and you can add a hit of berries. Reduce the calories by replacing dairy milk with almond milk. Check out my recipe here.

Tip 9: Cottage cheese OH YES

Cottage cheese is a tasty food that’s also very high in protein. A one-cup (225-gram) serving contains 25 grams of protein and just 220 calories. End of story.

Tip 10: The magic of peanut butter

I learnt from Masterchef Ray McVinnie that when you add peanut butter to a piece of grainy toast, you create a ‘Complete Protein’.  Most vegetables contain a little protein but lack the essential amino acids that you need in your body to make all the goodness happen. Combine 2 together and you have the perfect combination of amino acids which is called a ‘Complete Protein’.  While I don’t eat grainy toast, it did encourage me to think about adding peanut butter wherever I can so if I’m making a smoothie, you can guarantee there’s a helping of that nutty goodness blended into it.

Grains and legumes work well together, as do nuts and seeds! Here’s an example.

Grains and legumes:

• Black beans and rice
• Pasta and peas
• Whole wheat bread and peanut butter
• Bean soup and crackers

Nuts and seeds plus legumes:

• Roasted nuts, seeds, and peanuts
• Hummus (chickpeas and tahini)
• Lentils and almonds

Of course, being a low carber, some of these combination are not on my menu, however finding what works for you is the important first step.

Finally: Eat Your Protein First

Eating protein first at meals can help you feel full and keep blood sugar and insulin levels from rising too high. You’re also less likely to have cravings.