Tuesday, November 20, 2012

How many Carbohydrates?

How many carbohydrates do I need? Notice that We would be approbate in place of I, but the food Gestapo may be watching.

Without looking further I have concluded 75 grams/day plus or minus 75 grams/day. Note the large spread, but in the low end. Eskimos get along with very little, but they eat more protein. It depends if we are eating excess protein or not, and all those things that drive glycolysis - the liver producing glucose. Glycolysis is the liver adding glucose to the blood supply.

So what drives glycolysis, and why is that important? Well, the liver does not store that much glycogen to split, perhaps a maximum of 30 or 100 grams of glucose, 120 to 400 calories, depending on our physical size. When we run low on stored glucose, we have an urge to eat, and if food is available, we, the obese and exobese, will likely eat. We are a self selecting subgroup of the population. If we are on low carb, and in the morning, we may not have much glycogen on board in the liver.

So what causes a demand for glucose that the liver must react to? First stress, anger, frustration, pressure, conflict, any negative reaction causes adrenaline; epinephrine, to the Yanks. Also note that outside the US, a Yank is any US person. Also some other "emotions" boredom, fatigue, also produce the same effect. Good old fight or flight response, whether we chose to fight or flight.

So how much carbohydrate do I need? well there is a "self test" that can give an indication, Maffetone two week test. A copy can be found here http://philosophyofweightmanagement.blogspot.ca/p/facts-and-beliefs.html 

This is a good method of getting your personal number, and it changes over time, as we become better fat adapted. Atkins Induction Phase suggest 20 gm/day; Richard Bernstein, 30;  Mark Sisson, 50; I personally like about 75 grams of cellular carbohydrates.

Now one more thing; acellular vs cellular carbohydrates. Acellular are without a cell, aka sugar, ground starches, sugar is aquas solutions, and similar, are absorbed quickly and cause a rapid rise in blood sugar, and insulin. These are pure evil, and should be essentially zero in my diet, however trace amounts are not a big issue, say less than 5 gram lots.

Enough already. Thank you for reading this. Please feel free to post your own thoughts or opinions on this subject or any other. 

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