THE LOW-CARB LOW-DOWN

// By Liesl Lamprecht

According to holistic health practitioner, naturopath and raw food advocate Ann Wigmore, the food

we eat can either be “the safest and most powerful form of medicine” or “the slowest form of poison.”

Tim Noakes and Marika Sboros echo this sentiment in their most recent publication, The Eat Right Revolution: Your Guide to Living a Longer, Healthier Life (Penguin Random House, 2021). The book sheds new light on the relationship between COVID-19 and diet. According to the authors’ research, the pandemic has proven that a ready-at-hand weapon such as

a low-carbohydrate, high-healthyfat (LCHF) or ketogenic (very-lowcarb, very-high-fat) diet may be

helpful in bolstering immunity at times like these.

It should be noted that Noakes and Sboros are not against vaccines. On the contrary, they encourage readers to make use of the protection that sound science offers. However, what they do hope to inspire is a personal responsibility

to make good food choices that will

give us the strongest defence in the face of a virus.

As in any discussion about health, it must be noted that there are of course multiple factors (apart from diet) that play a role in our overall wellbeing. A lack of sleep, smoking, not enough vitamin D from sun exposure (remember to wear sunscreen!), a lack of exercise, and stress can all place a tremendous amount of pressure on our immune systems, making us more susceptible to the severities of COVID-19.

For the purposes of The Eat Right Revolution, however, underlying conditions caused by diet are explored as the biggest concern.

Noakes and Sboros found that people with specific underlying conditions such as obesity, type 2 diabetes (T2D), hypertension and heart disease had a significantly higher risk of severe suffering or death from COVID-19. They argue that if a LCHF diet can effectively treat, reverse or prevent all of these underlying conditions, it can also prevent the worst suffering and premature death caused by the virus. In other words, they remind us that

prevention is better than cure.

Or, as the father of medicine, Hippocrates, said: “the greatest

medicine of all is teaching people how not to need it”.

South Africa’s obesity numbers are

higher than the global average, with nearly 70% of women, 40% of men, and 13% of children classified as obese. Every seven days, 2 500 new cases of T2D are diagnosed in South Africa. That’s 357 new cases a day!

In the words of Noakes and Sboros, our country is facing two pandemics:

COVID-19 and insulin resistance.

Obesity, T2D and cardiovascular disease are all chronic metabolic disorders - or ‘lifestyle diseases’ - of which insulin resistance is the root cause. Before we go on, let us first define the term.

Insulin resistance develops when your muscle, fat and liver cells no longer respond well to the insulin that your pancreas releases in response to ingested carbohydrates (glucose).

Your body becomes increasingly resistant to glucose signals, after which you stop being able to take up glucose from the bloodstream. At this point you may be thinking, “I’m not necessarily overweight or struggling from T2D, so why should I read on?”

The fact of the matter is that you

don’t have to be obese to have (or eventually develop) T2D.

Underweight people who follow illadvised diets and build up fat cells in the liver without appearing fat on the outside have also been diagnosed with T2D.

Noakes and Sboros have no intention of body shaming. Their goal, rather, is to identify and expose bad dietary advice and inform South Africans of the evidence behind good nutrition.

The importance of following a medically sound diet is for more than just weight loss or

counteracting obesity. It can go a long way in preventing and reversing life-threatening diseases like T2D, heart attacks, strokes, and other cardiovascular conditions. The good news about these ‘lifestyle diseases’ is that they are caused by bad lifestyle habits, which essentially means that you have a choice when it comes to the state of your health.

As with most things in life, there are no one-size-fits-all diets. Instead, we inch forward on an endless journey of personal choices and lifestyle changes to make LCHF and keto foods work for each of our unique bodies and lifestyles.

FOR YOUR WELLBEING

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“I’ve been using Turmerynne for years. It’s good for digestion and inflammation.” - Budge

“I have a lot of joint pain and have played around with different forms of turmeric. This is a no-mess option” - Tracey

As a rich source of anti-oxidants, Turmerynne can maintain wellness by relieving oxidative stress or relieve painful acute inflammation when taken at therapeutic dose levels.

NATURE IN FULL. HEALTH IN FORCE.

LCHF AND KETO CRASH COURSE

There are three classes of macronutrient: protein, fat and carbohydrates. Of these, only protein and fat are essential to life, which means that even if you eat 0 grams of carbohydrates for the rest of your life, you will survive. For most, this is a very bitter pill to swallow. We may enjoy eating carbs, but our bodies don’t actually need them.

Noakes and Sboros hold that high-

carbohydrate and low-fat diets are common triggers of insulin

resistance, and that a diet rich in protein and fats (saturated and other healthy fats) is vital for fighting the war against COVID-19 and insulin resistance.

Ketosis is a natural process that happens when your body doesn’t have carbohydrates to burn for

energy. Instead, the liver produces ketones from circulating fats, which it then uses for fuel. Contrary to popular belief, ketones (rather than glucose) are the body’s preferred source of energy for the muscles, heart and brain. To get into this

state of nutritional ketosis, you need to reduce your carb intake to 25 grams a day, eat less protein, and consume lots of (healthy) fat.

Protein and fat are more satiating than carbs, making it difficult to overeat. By eating real, unprocessed

foods and avoiding high-carb foods that destabilise the part of your brain that tells you when to stop eating, you can effectively beat a sugar addiction and be more in touch with your body’s ideal food quantities.

When you stop being continually hungry and snacking on high-carb foods, your body’s blood sugar levels will no longer spike dangerously out of control, effectively reducing your risk for insulin resistance.

However, the LCHF diet is not entirely carb-free. Noakes and Sboros recommend staying within a 20 g to 150 g carbohydrate range, depending on how much weight you want to lose and your level of insulin resistance. They also prescribe

an optimum protein-fat-carb ratio of 20% - 30% protein, 60% - 70%

fat, and 5% carbs. Note that this varies from person to person, and you will need to tweak and adapt the macronutrient ratio to find the balance that works for you.

All foods have a portion of protein and fat in them, but animal and dairy foods have the most of the required number of amino acids. One would typically have to eat high volumes of plant foods compared to animal foods to gain the same amount of protein. However, by consulting with a professional, making judicious food choices, and planning your meals ahead, the spectrum of LCHF and ketogenic diets can be made to fit with a vegetarian and vegan diet. Noakes’ controversial claim that saturated fats are, in fact, good for you and not tied to strokes or heart attacks has received a lot of pushback in the wider scientific community. However, in this book he points to evidence from clinical trials on over 75 000 people that shows that saturated fats have no effect on cardiovascular disease or total mortality (death rate).

The book goes on to expose the dark side of the field of nutrition, effectively turning what we know about conventional dietary guidelines and food groups completely on its head. The authors highlight the

ongoing battle between sound science and the dietary health information pushed by those with vested commercial interests and

longstanding biases, all of which has failed to serve the public’s interest. Cue the butter-versusmargarine and full-cream-versuslow-fat dairy debate. From bribes to questionable national nutrition board members, Noakes and Sboros are persuasive in making you take

everything you think you know about food with a pinch of salt.

THE LOW-DOWN

LCHF and keto diets don’t have to be restrictive, boring, tasteless, or time-consuming. There are plenty of delicious recipes and tips at your disposal to make the lifestyle change a tasty one.

The Eat Right Revolution includes a chapter of practical information, including helpful food lists (what to include and avoid), recipes (meals and snacks), and tips to assist in making the LCHF and keto diet work for you. They’ve grouped certain foods into green (eat freely), orange (exercise self-control), and red (avoid) categories to help you navigate your daily dietary choices with ease.

BOOST YOUR IMMUNE SYSTEM

SUPPORTING IMMUNE SYSTEM HEALTH IS ESSENTIAL FOR THE PREVENTION OF COLDS, FLU AND INFECTIONS, AS WELL AS ALLERGIES AND AUTOIMMUNE DISORDERS.

Immune boosters only stimulate certain cells of the immune system and may enhance existing dysfunction. Moducare® balances the immune system as a whole – boosting an underactive immune response and/or regulating an overactive one.

MODUCARE® IS THE ONLY CLINICALLY PROVEN PLANT STEROL AND STEROLIN FORMULA TO PROMOTE IMMUNE SYSTEM HEALTH.

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Moducare® has been shown to: • Boost an underactive immune system and balance an overactive one [1]. • Reduce allergic reactions [2]. • Help treat autoimmune disorders (e.g. rheumatoid arthritis) by modulating overactive Help treat autoimmune disorders (e.g. rheumatoid arthritis) by modulating overactive immune responses [3]. • Activate immune cells that protect the body from outside invaders [1, 4]. • Decrease the cortisol to DHEA ratio and control chronic inflammation [5].

While immune boosters are not designed for prolonged use, Moducare® is a daily supplement designed to offer ongoing support to all individuals, including children, pregnant women and seniors.

References: 1. Bouic, P. J. D., et al. (1996). Int. J. lmmunopharmacol, 18, 693-700. 2. Myers, L., et al. (1998). In Proc. 26th Annu. Cong. PhysioI. Soc. S. Afr., Abstract 178. 3. ouw, I., et al. (2002). Am. J. Clin. Nutr. 75, Abstract 40, 351S. 4. Bouic, P. J. D., et al. (1999). Altern. Med. Rev. 4, 170-177. 5. Bouic, P. J. D., et al. (1999). Int. J. Sports Med., 20, 258-262. BROUGHT TO YOU BY

For the purposes of this article, we’ll share a simple, helpful list of what to cut and what to keep, should you choose to explore a LCHF or keto diet…

CUT

*Carbs (bread, pasta, pizza, potato, sugar, grains, cereals, etc.) *Anything with wheat *Anything sweet or starchy *Fizzy drinks and juice *Vegetable oils *Alcohol

KEEP

*Foods high in healthy fats and protein *Sources of quality protein, such as eggs, full-fat dairy, biltong (be careful of commercial biltong, as it can contain a lot of sugar), boerewors (must be without cereal), fish, chicken, red meat, lamb and pork (preferably pasture-raised and organic) *Healthy fats such as butter, cream, coconut oil, avocados and nuts (Almonds, macadamias, walnuts and pecans are best. Peanuts and cashews are legumes, and not nuts! Also be careful of nuts if you want to lose weight, as they contain both fat-protein and carb-protein.) *Low-carb vegetables that are high in nutrients (like cauliflower, broccoli, celery and baby marrow) *Low-carb and low-sugar fruit (blueberries, raspberries and blackberries are great options) *Water

FANTASTIC FACTS ABOUT FOOD FAT

*Fat is an essential macronutrient. *Fat is an important source of energy (more important than carb-derived glucose). *Fat helps with absorbing fat-soluble vitamins (vitamins A, D, E, and K). *Fat insulates your body and protects your organs. *Fat helps with absorbing important minerals like calcium, magnesium and zinc. *Good fats reduce your risk of dementia and other neurological conditions.

Excerpted from The Eat Right Revolution by Marika Sboros and Tim Noakes, published by Penguin Random House and available at leading bookstores and online

LOW-CARB GRANOLA

Makes: 6 cups or 800 g

INGREDIENTS

*4 cups coconut flakes *3 TBSP butter *½ cup almonds, sliced or coarsely chopped *½ cup walnuts, coarsely chopped *½ cup pumpkin seeds *¹⁄₃ cup sunflower seeds *¹⁄₃ cup ground flaxseeds *½ tsp ground cinnamon *½ tsp salt *¼ cup dates, thinly sliced or chopped *¼ cup goji berries

METHOD

1. Preheat the oven to 180˚C. 2. Spread the coconut flakes evenly on a baking tray and bake for 8 - 10 minutes. Check and redistribute the flakes frequently, as they burn easily. Remove from the oven and transfer to a container to cool. (If you like, make extra to include in smoothies and on salads, and store in an airtight container until needed.) 3. Melt the butter in a small bowl or jug in the microwave. 4. Mix all the nuts and seeds together with the cinnamon in a bowl. Pour the butter and salt over and mix. 5. Spread the nut and seed mixture evenly on the baking tray and bake for about 15 minutes. Remove from the oven, stir to break up any clumps, and allow to cool on the tray. 6. Mix the nut and seed mixture with the dates, goji berries and coconut flakes. Store in an airtight container.