It's interesting that Asprey, who once heavily promoted his keto health products, is now highlighting the importance of carbs. At least he's now recognizing that carbs are essential for health.

The primary reason for weight loss on a keto diet is a caloric deficit. While I agree that a high-fat diet can help with weight loss by stabilizing blood sugar, reducing appetite, and increasing feelings of fullness and satisfaction, these factors collectively contribute to achieving a caloric deficit, which is the real reason behind weight loss. It's not simply because you cut out carbs from your diet. 

In fact, many of the benefits mentioned above can be achieved by simply adding more healthy fats in your diet without strictly adhering to a ketogenic diet where 70-80% of calories come from fat while entirely avoiding carbs. 

The Downsides of Keto

Focusing excessively on fats and avoiding carbs can lead to nutritional deficiencies and long-term health issues like electrolyte and hormonal imbalances. Additionally, being in a state of ketosis increases cortisol levels, which can negatively impact the endocrine system. During my own keto and fasting experience, I had trouble sleeping, muscle cramps, electrolyte imbalances, and constipation.

Furthermore, many people find the ketogenic diet difficult to maintain, often leading to overeating, yo-yo dieting, and a worsened relationship with food. While the ketogenic diet may work for some, it's important to consider these potential drawbacks. Adhering strictly to such a restrictive diet can create long-term issues and may not be sustainable for everyone. A balanced diet with all three macronutrients can be a healthier and more maintainable approach.

The Balance Between Fats and Carbs

Many people are beginning to acknowledge the importance of fat and moving away from the “low-fat mania” culture but unfortunately now demonize carbs. It seems like you have to choose between "team carbs" and "team fat." Balance is crucial as both are important. The challenge is incorporating carbs into the diet while controlling blood sugar levels.

My Approach to Balanced Eating

Through my coaching, blogs, YouTube channel and online courses, I teach how to include carbs while managing blood sugar levels effectively. The goal is to educate and empower you to make healthier food choices that work best for your body and lifestyle.

We need to stop oversimplifying dietary choices. All three macronutrients—carbs, fats, and proteins—play crucial roles in our health. Demonizing any particular food group often leads to long-term health issues. Instead, it's essential to understand the importance of each macronutrient and how they contribute to a balanced diet. By embracing a more holistic approach to nutrition, we can avoid the pitfalls of extreme dietary restrictions and promote overall well-being.

<p>The post Reevaluating Keto: Dave Asprey's New Perspective on Carbs first appeared on John Health Coach Website.</p>

One major issue with probiotics is that they often don’t stay in our system long enough to have a lasting impact. Research has shown that probiotics can either be flushed out of our system or only stay temporarily. For instance, a study on healthy individuals revealed two different outcomes: in one group, the existing gut flora resisted the colonization of foreign probiotics, a phenomenon known as “colonization resistance.” Essentially, these probiotics were expelled from the body. In the other group, known as “permissive individuals,” the probiotics were temporarily allowed to stay, but only during the period of consumption. Once they stopped taking probiotics, the beneficial bacteria could no longer be found in their gut (1). 

Probiotics and Antibiotics: A Complicated Relationship

There is a common belief that taking probiotics after antibiotics can help replenish the gut’s good bacteria. However, this is not always the case. One study divided participants who had taken antibiotics into three groups: one took probiotics, one received a fecal microbiota transplant, and one did nothing. The group that received the fecal transplant had their gut flora return to normal within days, whereas the probiotic group failed to recover their original gut flora even after five months. This suggests that probiotics can sometimes prevent the gut flora from returning to its normal state, especially following antibiotic treatment (2).

Publication Bias in Probiotic Research

Another critical issue is publication bias within the probiotic industry. With the market for probiotics valued at around $77 billion (3), many studies on probiotics are sponsored by companies with a vested interest in positive results. A review of 34 reports found that 10 studies were assessed as high risk of publication bias (4). In another meta-analysis, an estimated total of 3,657 missing studies that were done but never reported (5). 

Many times the researcher's hypothesis and the interests of sponsors, who favor the positive effects of probiotics, often lead to the non-reporting of negative results. Consequently, studies on probiotics exhibit significant publication biases. Even studies sponsored by probiotic companies may fail to disclose their sponsorship, further skewing the perceived benefits of probiotics (6). This bias means that the benefits of probiotics may be overstated, while negative results are underreported or ignored. 

Probiotics and Acute Pancreatitis: A Cautionary Tale

In some cases, probiotics can be harmful. In 2008, a randomized, double-blind clinical trial was conducted to assess whether probiotics could improve acute pancreatitis (7). Tragically, the study resulted in fatalities. Patients with acute pancreatitis were divided into two groups: 152 received probiotics, while 144 were given a placebo—an inactive substance usually composed of starch and sugar.

The results showed that 24 patients (16%) in the probiotic group died, compared to 9 patients (6%) in the placebo group. Additionally, 9 patients in the probiotic group developed bowel ischemia (restricted blood supply to the gut), and 8 of them died. No cases of bowel ischemia occurred in the placebo group. This led to the suspicion that bowel ischemia was a significant cause of death among those taking probiotics.

The study concluded that probiotics were actually harmful to patients with acute pancreatitis, with a mortality rate 2.7 times higher than those not taking probiotics. Therefore, it was determined that probiotics should not be administered to patients with acute pancreatitis. 

Conclusion

While probiotics are marketed as beneficial supplements, their effectiveness and safety can vary widely. Business interests and biases may lead to skewed results and exaggerated claims about their benefits. Despite being promoted as essential, the benefits of probiotics are still not fully understood, as research in this area is still in its early stages.

Current studies on gut flora are just scratching the surface. While we recognize the importance of gut health, there is still much to learn about its complexities. Although probiotics are sold widely and are popular in the market, their long-term benefits remain uncertain.

No matter how many probiotic strains you consume, it pales in comparison to the number and variety naturally present in your gut. Buying probiotic products can create a false sense of security regarding health improvements.

To cultivate a healthy gut flora, focus on diet and lifestyle changes rather than relying on probiotics. A balanced diet and healthy habits naturally maintain a diverse and robust gut microbiome. This includes incorporating a variety of fermentable food substances, known as prebiotics, which nourish gut bacteria, promote their growth and diversity, and provide significant health benefits.

Remember, there are no shortcuts to good health, and it’s important to approach supplements like probiotics with a critical eye.

<p>The post Are Probiotics as Good as You Think? Unveiling the Truth first appeared on John Health Coach Website.</p>

Probiotics are beneficial bacteria that might help our gut. However, as mentioned in a previous blog post, many studies indicate that probiotics often don’t make a significant difference because our own gut bacteria dominate, rendering new incoming probiotics largely ineffective (1).

Prebiotics, on the other hand, serve as food for our gut bacteria and offer health benefits by promoting the growth and diversity of these bacteria. They must resist digestion, reach the gut intact, and be fermented by gut bacteria.

So, Is Prebiotic the Same as Fiber?

Although most prebiotics are fiber, not all fiber is prebiotic. Additionally, some non-fiber food substances, such as polyphenols and resistant starch, can also function as prebiotics.

Fiber Classification: Soluble vs. Insoluble Fiber

Insoluble Fiber: This type passes through the digestive system mostly intact and acts as a bulking agent. It reaches the colon, attracts water to bulk up stools, and stimulates intestinal contractions, speeding up the passage of food and waste. 

Soluble Fiber: Soluble fiber dissolves in water, forming a gel that softens stool, aiding smooth and comfortable passage. 

Insoluble fiber is rarely utilized by gut bacteria and mostly gets excreted. Some soluble fibers have prebiotic properties, meaning our gut bacteria can ferment and break them down, producing beneficial metabolites like short-chain fatty acids (SCFAs) and vitamins (2). SCFAs nourish the gut lining, reduce inflammation, regulate immune function, improve insulin sensitivity, and aid in weight loss. Different plant foods contain varying proportions of soluble and insoluble fibers. 

Prebiotic Fibers and Non-fiber Prebiotics

Some common prebiotic fibers and their sources include: 

Foods such as chicory root, Jerusalem artichokes, and asparagus are high in inulin and FOS but may not be commonly consumed in everyday diets. Instead, opt for more commonly eaten foods like onions, garlic, leeks, and bananas. While cooking onions and garlic can reduce their prebiotic content, even a small amount from natural food sources can make a significant difference to your gut health. 

Inulin and FOS supplements are also widely available and can be considered. FOS is often used as a sweetener in health food products since it is about half as sweet as table sugar and calorie-free. For those using zero-calorie sweeteners, FOS is another option to try that can double as a prebiotic supplement. Since pectin is mostly derived from inedible parts of fruits, supplements like apple pectin can also be considered. However, unlike inulin and FOS, pectin thickens quickly, so be sure to drink plenty of water with it. 

Non-Fiber Prebiotics 

Some common non-fiber prebiotics and their sources include: 

Polyphenols, a category of plant compounds also known as phytonutrients, are easily obtained from various food sources. Over 8,000 types of polyphenols have been identified, which offer health-promoting effects such as antioxidant, anti-inflammatory, and neuroprotective properties. Emerging studies also highlight the positive relationship between polyphenols, gut microbiota, and the health benefits they provide (3). 

Resistant starch, as the name suggests, resists digestion and functions similarly to soluble, fermentable fiber. Most carbohydrates in our diet contain some resistant starch, but the amount can increase in cooked rice, pasta, bread, and potatoes when they are cooled in the refrigerator—a process known as retrogradation. In addition to feeding our gut bacteria, resistant starch offers benefits such as improved insulin sensitivity, lower blood sugar levels, and various benefits for digestion (4). 

Green bananas and glass noodles contain about 20-40% resistant starch, while most common starches like rice, pasta, and potatoes have only about 2-4% (5), so it's best to introduce them gradually and in small quantities to avoid stomach discomfort. Since green bananas may not appeal to everyone's taste, green banana flour is often preferred. Alternatively, consider trying a prebiotic blend, such as this product, which combines two prebiotic fibers (Jerusalem artichoke and acacia fiber) and a resistant starch (green banana flour).

Summary

Prebiotics are essential for maintaining a healthy gut microbiome and overall well-being. To achieve good gut health, it is important to incorporate a wide variety of prebiotic foods or supplements, as this supports both the growth and diversity of gut bacteria. Since prebiotics ferment in the gut and produce gas, it's best to introduce them slowly to your diet and monitor your body's reaction.

<p>The post Understanding Prebiotics: The Key to a Healthy Gut (Is Prebiotic the Same as Fiber?) first appeared on John Health Coach Website.</p>