Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 52

In our estimate, if the predominant carb sources in the diet are vegetables and fruit, a minimum of around 0.3 g of carbs per pound of bodyweight per day is sensible for vitamin and micronutrient intake needs. Though currently popular, ketogenic diets are not ideally healthy.

Many of the conclusions regarding the benefits of ketogenic diets have been determined in studies using obese subjects for whom any means of weight loss leads to improved health. Better studies are needed in healthy but sedentary individuals for a full assessment of the benefits and downsides to low-carb eating. For short periods of time (months), ketogenic diets might be safe, but they are not recommended for health in the long term (years). This is different for people who eat a ketogenic diet for medical reasons, a topic that is being widely researched.

Direct study of the subject and decades of research on individuals who eat vegan or otherwise highly plant-based diets have shown that relatively high carb consumption has no negative health effects on its own. Remember, though, that we are viewing all these statements through the lens of the CCH. If you are eating so many carbs that you begin to violate your calorie needs and gain excessive fat, negative health effects will almost certainly follow. On the other hand, if you displace too much fat and protein with carb calories, you will also likely suffer negative health effects. Within these CCH-based constraints, even the maximum amount of carbohydrate consumption in no way interferes with health. For example, many vegans regularly consume upwards of 80% of their calories from carbohydrates, and as a group, they tend to be just about as healthy as any group ever studied.

The important exceptions to this rule are, of course, individuals who have conditions related to blood sugar regulation, such as diabetics, individuals with thyroid issues or Polycystic Ovary Syndrome (PCOS), and many people with chronic digestive illnesses and other metabolic disorders. For any diet change they wish to make, a consultation with their medical doctor or clinical nutritionist (registered dietician in the United States) is essential. Because vegetable, fruit, and whole-grain consumption is so supportive of optimal health, we do not recommend carbohydrate intakes of much less than 0.5 g per pound of bodyweight per day for most people in the long term. This minimum can be dropped to 0.3 g per pound of bodyweight per day if carb sources are all whole food fruits and vegetables–to get enough micronutrients for best health. Remember that these relatively low needs for health are not adequately supportive of sport performance or muscle retention and that carb levels must be increased for best fitness outcomes.