Doug Graham's presentation: Distinguishing high-fat foods: Avocado vs. Nuts/seeds; Digestive lining; Fats in greens

[Guest guest]

Hi Monica,

 

Thanks for writing in such detail, you are beginning to understand the whole

80/10/10 program. Please remain open ... there is MUCH more for you to

learn, as well!!

 

You're welcome about the nuts/seeds scraping the mucus membrane all the way

down. I learned this from Doug years ago.

 

Yes, I am well aware of what Doug teaches ... I helped out a bit with the

book, and I am in daily communication with him about many things.

 

No, Doug is not saying no overt fats, nor have I. We DO, however, suggest

zero-overt-fats DAYS, perhaps once or twice each week (more if desired). And

undertaking an extended period of zero overt fats, such as the monthlong

hiatus I suggested, can be a WONDERFUL experience. Why? We humans learn

through contrast (among other ways). By choosing a period of zero overt

fats, then reintroducing some high-fat foods, we can vastly improve our own

self-awareness about how our system really responds to these foods.

 

Remember, 80/10/10 is a guideline, not a goal. 10% of calories from fat is a

MAXIMUM ... if you measure your way up to 10% fat every day, you'll not do

quite as well as you will if you let that fat % drop to, say 3-6%.

Realistically, something in the range 85/8/7 is where many people end up,

sometimes even approaching 90/7/3 or so. (Note that the protein % tends to

remain slightly higher than the fat %.)

 

Yes, Doug says " earn it " through activity, about which I've written many,

many times (though not necessarily in this group).

 

If you are eating " at least 2000 calories per day " , AND if you are

physically active, then you are either WAY undereating, or you are

miscounting by a wide margin.

 

Yes, with 1/3 avocado per day, most people can indeed remain under the 10%

maximum, that is correct. BTW, Laurie Masters has documented this quite

specifically in her new publication, The 80/10/10 Success Guide, a wonderful

companion product with Doug's book.

 

Yes, what you share about elevated blood fat impairing sugar uptake into the

cells is correct, though brief and nontechnical. But you've got the basic

idea ... too much dietary fat impairs transport of blood sugar (glucose) to

the cells throughout the body. The cells then are underfueled and function

suboptimally, and the blood sugar becomes chronically elevated. Long-term

results include chronic fatigue, diabetes 2, insulin resistance (a recently

invented diagnosis), hyper and hypoglycemia, etc.

 

One topic Doug may not have had much time to cover during his talk is

calorie density. Avocado provides 120-170 calories per 100 gm, 70+% from

fat. In contrast, nuts provide, on average, more than 600 calories per 100

gm ... FOUR TIMES MORE CALORIES PER AMOUNT EATEN. And roughly 80% of those

calories are from fat. Similarly, seeds provide, on average, more than 500

calories per 100 gm, about 70% from fat.

 

So, the distinction I have been making is this: that eating an avocado,

which is indeed a high-fat food, is quite different than eating a handful of

almonds (or any nut or seed).

 

Please note that oils ... ALL vegetable oils ... provide 120 calories PER

TABLESPOON, and that 100% of these are from fat. That a whopping 884

calories per 100 gm eaten!! Far higher than even nuts and seeds.

 

I have not previously mentioned durian in this discussion. Durian provides

about 150 calories per 100 gm, similar to avocado. But only 30% of those

calories are from fat.

 

I do not know what you mean when you write, " When we have too many fats in

our diet our body goes to a " primal " (sick state) state in which it can no

longer digest well its primary source of fuel,

carbohydrates. " To my knowledge, this terminology is your own ... yes?

 

FYI, I access all the above data from Laurie Masters' new publication, The

80/10/10 Success Guide. Laurie was officially the editor for Doug's book; in

reality, she did much, much more. You can learn more about this wonderful

publication at Laurie's Web site, www.GreenSongPress.org or at Doug's site

at

http://foodnsport.com/max2/catalog/product_info.php?cPath=20 & products_id=164

..

 

Best to all,

Elchanan

 

PS: That's " Elchanan " , not " Elachan " :)

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Monica esmj_01 [esmj_01]

Tuesday, October 09, 2007 5:32 AM

 

Re: Doug Graham's presentation: Distinguishing

high-fat foods: Avocado vs. Nuts/seeds; Digestive lining; Fats in greens

 

> Mark and Elachan,

 

I think we are scaring people into thinking Dr. D. days no overt fats from

whole fruit. That is not true, as you both have kindly pointed out, but

lets elaborate further. Dr. D. says in his 80/10/10 book that we have to

earn our food via activity. For instance, given my acitvity level, I eat at

least 2,000 calories a day. I get about 1/3 of avo in with that and keep my

% at or below 10% fat. But, by our posts everyone would think that Dr. D

is saying NO avo, No durian as those are overtly fatty fruits. That is not

the case. Dr. D is just saying no overt unwhole fats and keep the rest of

the overt whole fruit fats to 10% or below, so that our 80% carbs can

actually be metabolized well (noticed I wrote WHOLE fruit fats, thus that

does exclude on a regular basis olive oil etc.). When we have too many fats

in our diet our body goes to a " primal " (sick state) state in which it can

no longer digest well its primary source of fuel, carbohydrates. The fats

mess up our insulin/sugar response creating a pre-diabetic tendency not to

be able to get energy from the human bodies' principal food source: carbs.

I read all this in " On nutrition and Physical Performance: A handbook for

Athleetes and Fitness Enthusiasts, " by Dr. D Graham. Dr. D. writes a

short succinct guideline that is easily substantiated by common sense and

other bio- medical cites if one looks up the individual questions. Also, if

one plugs into any of the medical search engines: Fat, glucose inhibitor,

one would get more info on the subject on how our body is deprived of its

ability to use its natural fuel source when fat is consumed.

 

Cheers,

Monica J.

 

PS Thanks for sharing the whole nuts/seeds scraping of intestinal lining bit

of info and mouth bit. That helps explain my dh's response to these foods.

I do not have these as my intestinal tract is in pretty good shape, but I

bet it wouldn't be if I ate a whole lot of them.