"High blood pressure, diabetes, heart disease and arthritis are common among older people. If you are overweight, losing a little weight can help to keep these conditions under better control. They are telling us that Metabolic Syndrome is common in New Zealand. We agree. The solution is the one Gerald Reaven, advises us to do, change your diet.
This page should be read with some knowledge of the background. The recommendations are a historic accident, rather than scientific. Be aware of the evidence of people eating primitive diets, who were more healthy than modern people. Long before American exceptional confidence, in completely wrong ideas, took us off track in the 1960's, there was good nutritional science in Europe.
Modern people are used to being fed every day, usually more than three times a day. That's unusual, and not typical of human history. Nutrition is the keystone of basic good health. Sadly, the "healthy diet" most of us eat, isn't healthy, as demonstrated by the Women's Health Initiative, (1991-1999, but published in 2006.).
Current Dietary Guidelines (for Older People) in New Zealand (Edited)
(My comments in this style text.)
1. Vegetables and Fruit
Vegetables and fruit provide carbohydrates (sugar and starch), fibre, vitamins and minerals. ("Low in fat" removed.)
Eat plenty of vegetables and fruit. Choose fresh, ripe varieties when they are in season.
Limit fruit juice and dried fruit – they are high in sugar. (YES)
To get the best nutritional value from cooked vegetables, cook them quickly until they are just soft enough to eat. (You should also drink the vegetable water. )
Eat at least five servings of vegetables and fruit each day – at least three servings of vegetables and two servings of fruit. (Fruit can be a problem, one serving probably better.)
(Potatoes and root vegetables are carbohydrate dense. Potatoes in particular are avoided in the Banting Diet. Think green and coloured vegetables.)
2. Breads and Cereals
Breads and cereals provide carbohydrates (sugar and starch), fibre, and nutrients such as B vitamins and minerals.
Eat plenty of breads and cereals, including rice, pasta, breakfast cereals and other grain products.
Choose wholegrain varieties – they provide extra nutrients and fibre and also help prevent constipation. For most people that may be right. Many people have gluten or wheat intolerance problems, that are likely to get worse as you get older. (Carbohydrate intolerance is developing.)
Choose at least six servings of breads and cereals each day. (They recommend about 600gm a day.) If you are eating six servings a day, that's breakfast, morning tea, lunch, afternoon tea, dinner, and supper. Insulin is ON all day. When insulin is "on" you can't burn fat. The recommendation is wrong, if you need to lose weight. You might now be interested in weight loss diets.
The Banting diet recommends 50gm a day to be in nutritional ketosis.
If you reduce your carbohydrate intake to about 100gm a day you should be losing weight, but you will not achieve nutritional ketosis.
3. Milk and Milk Products
Milk and milk products provide protein, vitamins, calcium and other nutrients.
Choose reduced or low-fat milk, yoghurt and cheese if you need to lose weight. There is NO reason for choosing the low fat product. Many low fat milk products have added sugar, but are labeled "healthy."
Choose whole-milk products if you are underweight or need additional energy. Actually, that's confused. Farmers feed skim milk to their pigs, and the lactose in milk converts to sugar. Skim milk fattens. On a Banting Diet, the absence of insulin, fat gives you energy. Drink cream for energy.
Choose at least three servings each day of milk or milk products. The recommended low-fat products include products that are sweetened. You should be drinking the cream. Buy milk in small bottles only.
4. Lean Meats, Chicken, Seafood, Eggs, Beans, Peas and Lentils, Nuts and Seeds
These foods give you protein, iron, zinc and other nutrients.
Beans, peas, lentils, nuts and seeds provide protein, fibre, vitamins and minerals. They are important to eat if you don’t eat meat, chicken or fish.
Try to eat fish (fresh or canned) at least once a week. Banting would suggest twice.
The recommended quantities of protein are sensible, about 150gm a day. That's the same as the Banting Diet. Banting is NOT a high-protein diet.