1. the diet of Okinawans is irrelevant because they are not eating the refined carbohydrates that we do and
2. that fasting is easier if you eat high fat, low carbs meals just before is a fact known for thousands of years, because fasting isn't new ... all major religions that practice water fasting allow meat just before a water fast
I think you missed the point the parent was making. No one is forcing you to eat refined carbohydrates. People conflate carbohydrates with "refined carbohydrates" and end up thinking that eating a bowl of brow rice, lentils and veggies will make you diabetic because "carbs".
https://www.healthline.com/nutrition/15-incredibly-filling-f...
Legumes are high in carbohydrates and protein and are extremely nutritious and filling.
I have reactive hypoglycemia, and potatoes are something I strongly avoid for this reason (they will cause me to hypo as soon as 30 mins after eating them).
Eating potatoes causes your blood sugar to rise rapidly. When it falls, it invokes a feeling of hunger. Blood glucose can be measured directly in the blood, and isn't a matter of opinion or anecdote :P
I was suspicious of the results, so I just downloaded the paper that your link refers to - low and behold, it has this at the end:
"This study was supported by a competitive investigator-initiated grant from the US Potato Board"
Well, what a surprise!
Source: https://en.wikipedia.org/wiki/Hara_hachi_bun_me
I'm actually surprised that Wikipedia says they consume 1800 calories a day. When I am doing intermittent fasting I am around 1400-1600.
If you sleep for 8 hours and don't snack before bed, you would probably "fast" for 12 hours in a day incidentally
Which is why that next meal is called "break fast".
> 36 hours, 3 times per week
It's possible to write a candid comment and come across as an ass.
It's possible that I'm unable to shut my mouth against better judgement.
spanish -> Spanish
Try eating oats (no sugar, just yogurt and fruit for sweetening, don't get tricked into thinking honey or brown sugar is healthy sugar ;) I personally like strawberry or pomegranate but the latter is pretty expensive even in-season). Or try heavy whole wheat bread (with something like peanut-only peanut butter) and see how much longer it takes before you get hungry again, compare it to breakfast cereals or white bread. I really notice the difference. If you like sweet, try backing a cake from oats and banana (and some flour, pancakes of oat and banana are also very nice by the way), perhaps add some nuts as well. Works great for me (results of delayed hunger in the day are immediate, which is motivating). Oats are cheap, bananas generally as well.
"If you're lactose intolerant and looking for yogurt, go Greek. Greek yogurt, which is thicker because much of the whey, the watery part of milk, has been strained out in processing. This also removes much of the lactose. Greek yogurt supplies less than 6.8 grams of lactose per 6-ounce serving, compared to less than 8.5 grams in whole-fat yogurt or 14 grams in non-fat yogurt. Hard cheeses such as cheddar have even less lactose, between 0 to 2 grams per ounce. Milk, in comparison, has approximately 11 grams in one cup." (from https://healthyeating.sfgate.com/can-lactose-intolerant-eat-...)
Type 2 diabetes is defined by insulin resistance. The only way to "beat" type 2 diabetes is to lower your insulin resistance and thus to lower your insulin response. At the moment you can only lower your insulin with lifestyle changes that implies fasting + eating a diet that triggers a low insulin response.
The vegan lifestyle is high in carbs. What many people don't understand is that there are only 3 macro-nutrients: proteins, fats and carbs. You cannot do a low carbs diet without at least eggs and diary. And carbs stimulate insulin.
Note that there are clinics that have successfully treated people of diabetes via fasting. Here's one: https://idmprogram.com/
N.B. carbohydrates are not the enemy, but _refined carbohydrates_ are and unfortunately for a type 2 diabetic it's too late to switch to healthy carbs.
Yes, a potato is healthy, however for a diabetic it is basically poison.
I imagine it is the most boring diet in the world though. :)
From what I've heard vegetarian Keto isn't too bad.
I'd worry about getting healthy oils on a vegan keto diet, healthy vegetable oils get expensive very fast. Most keto diets don't pay much attention to fat sources, but while lots of canola oil technically meets the macros, it'd not be healthy at all...
Sorry, this is just a pet-peeve about how the Fitness/bodybuilding community talk about "macros".
That's bullshit, but yes, proteins do provoke an insulin response, which can be unhealthy with enough proteins. Note however that proteins != fat and fat does not provoke an insulin response.
And yes, for diabetics fat meat is healthier than lean meat.
Also note that fat and proteins keep you satisfied for longer, so you end up eating less meals per day. This is not about calories, but about the insulin response.
If you keep eating, the insulin does not go down.
It's fine to disagree; but do so based on the strength of your argument and facts.
I can, quite literally, eat 2000+ calories of potatoes and not be full. I make a damned good loaded baked potato, and good mashed potatoes for that matter. Are they talking about a plain boiled potato with nothing on it or something? (even then, boiled red potatoes are good... :) )
Or oranges for that matter. Give me a 2lb bag of satsuma oranges and I'll give you back an empty bag a short time later.
Listing beef as lower than oranges is incredibly weird to me. Apparently the average satsuma is 4oz, realistically compare two of those tiny mandarin oranges to an 8oz steak, the steak will satiate more and for a longer period of time. No study is needed to prove that.
Unless they were comparing by "equivalent calorie consumption" in which case the chart is useless, but sure, 1 mandarin orange is probably better than 1oz of steak. (~64 calories in 1 mandarin orange, ~77 calories in 1oz of steak).
Trying to make an actual meal out of the oranges would be, naturally, quite pointless, where as the steak scales up to a meal quite well.
And this is why a huge % of nutritional studies are useless for day to day living.
Naturally YMMV and I know people who are satiated off of small portion of high carb foods, but people who can eat a small bowl of ice cream and be full are the minority, with my evidence of that assertion being America's waistline (and the average serving size of ice cream).
But I can make one hell of a loaded baked potato.
Or cheesy mashed potatoes.
Pretty much no one eats just a regular potato.
Which is where the table falls apart. You can cook up a steak with some salt and pepper, or a good steak with nothing at all on it, and eat it just like that.
A regular boiled potato? Meh.
Myself I’d rather eat 15 potatoes than a steak any day. I like them with a lot of herbs and spices which add a lot of other nutrients.
As the husband of a type-1 diabetic I can assure you this is absolutely wrong. Fats and proteins are practically insignificant to carbohydrates, essentially they are inconsequential when calculating insulin injections.
I regularly check my blood sugar levels and protein doesn't affect them at all, whereas eating a bowl of spaghetti will raise it a lot.
The high carb / low fat diet isn't one of the ways to beat type 2, though, and it's still the one pushed by many dieticians.
Now i do keto, and my cholesterol is happy. Diabetes wasn't my direct concern but i find it interesting how eating a ton of eggs every day has improved my balance.
Some say that fasting activates "autophagy" which has great health benefits, supposedly being great for preventing the remission of cancer: https://en.wikipedia.org/wiki/Autophagy — but note that I could not find any concrete study or proof of it, this being anecdotal evidence from some clinics that advise their patients to do fasting instead of chemotherapy.
I practice fasting for 36 hours, 3 times per week. Monday, Wednesday and Friday I don't eat or drink anything other than water and coffee. You can go shorter, like one meal per day in some days or longer, e.g. 5 days is easy once you get used to it.
As a tip: eating high fat, low carbs meals before fasting helps. Also if you get dizzy or if you get cramps, you probably have an electrolytes imbalance and you need to stop your fast. If that happens to you, make sure to take salt (sodium) and possibly magnesium supplements. Once I started doing that, the dizziness and the cramps stopped. But document yourself first and consulting a doctor and doing some blood work might be good ideas.
This is a pretty good book on the subject: https://www.amazon.com/Complete-Guide-Fasting-Intermittent-A...