#3. Poor gut health due to a diet high in animal protein and low in indigestible fiber.
Gut bacteria will live off of what you eat. People who eat more animal protein tend to eat fewer fruits and vegetables and consume less fiber, though this tendency may not be typical in people who follow a Paleo-type diet.
Low-fiber, higher animal protein diets have been found to increase inflammatory gut bacteria, which is one reason that eating meat is often linked with greater disease risk.
One example of the dangerous effect of having inflammatory gut bacteria is that these bacteria release a compound called TMAO after you eat animal protein, which increases plaque buildup in the arteries, elevating inflammation.
Solution: Support gut health by eating a variety of vegetables, fruits, and probiotic foods such as sauerkraut, kim chi, yogurt, and kefir.
One of the easiest ways to improve gut flora is to consume raw unmodified potato starch because it stimulates the production of anti-inflammatory bacteria in the gut.
#4. Chronic inflammation from high intake of fat and protein and few fruits and veggies.
People who eat a lot of protein have repeatedly been found to have greater lean muscle mass and less body fat. For example, simply getting 10 grams of essential amino acids at every meal is associated with low visceral belly fat and leanness.
But there’s a negative effect to eating more protein and reducing carbs: A recent Tufts University study found that young, healthy people with more lean mass had more oxidative stress and inflammation.
The scientists think this is caused by low fruit and vegetable intake, which leads to a poor blood antioxidant capacity. Recall that people who eat more animal protein tend to eat fewer plants.
To get an idea of the degree of deficiency in people when they eating a very low-carb, high-protein diet, one self-reported survey found that subjects averaged 2 to 7 grams of fiber a day, which is a terribly low fruit and vegetable intake.
Solution: For those on very low-carb diets, the following veggies are packed with nutrients but are lower in carbs: broccoli, rainbow and Swiss chard, collards, dandelion and mustard greens, arugula, Brussels sprouts, avocado, and peppers.
If you’re allowing a few more carbs in, go for the dark-colored fruit powerhouses: blueberries, tart cherries, raspberries, blackberries, pomegranates, kiwi, and grapes.
Whey protein, green tea, and coffee are other nutrient-rich foods to include as you go high in fat and protein.
#5. The “if some is good, more must be better” belief: Drinking high-saturated fat foods such as butter or coconut oil may not be a good idea.
Saturated fat and cholesterol have been vindicated from being a primary cause of heart disease in recent studies.
In addition, eating reasonable amounts of saturated fat as part of a diet that de-emphasizes carbohydrates (below 130 grams a day for example) can enhance the immune system and provide vitamins A, D, E, and K in a form that is easily absorbed by the body.
However, humans are notorious for thinking that if some is good, AS MUCH AS POSSIBLE IS BETTER. Take a step back, and we all know that this is not the case.
Anecdotal reports suggest that having a high intake of fat can elevate blood lipids that increase heart disease risk. If your apolipoprotein B and LDL particle numbers are elevated, this is a valid indicator that you may have higher levels of cardiovascular inflammation.
Solution: Everyone will benefit from getting an advanced lipid panel (not a basic panel) that tests for C-reactive protein, LDL particles, and apolipoprotein B. It is a necessity if you have a high saturated fat intake.
Be cautious about how much fat your eating—track your diet and analyze it regularly.
#6. Going overboard with “beneficial” fats: Mega dosing fish oil.(NEXT PAGE)
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