So what might a 30% calories from carbohydrates diet plan include?

Good question, as a starting point some background information:

The percentages on Nutrient Facts Labels on foods sold in the United States are based on a 2000 calorie diet with a goal that will include 20 percent calories from protein, 35% from fats, and 45% from carbohydrates – this represents a change at at the federal level that will be seen in the market place in a phased in process between July 2018 to July 2019. The current/old percentages were 20% from protein, 30% from fats and 50% from carbohydrates. Medical research trials with weight loss and other chronic illness however suggested that a lower carbohydrate diet is healthier for the average person.

  • Carbohydrates include digestible complex and simple carbohydrates which provide about 4 calories per gram and also include indigestible carbohydrates in the form of fiber which are not considered to provide calories for our diet but some of which may be modified into beneficial fats by healthy bacteria and provide a small of calories – but it is simpler to not count those potential calories.
  • Protein provides 4 calories per gram.
  • Fats provide 9 calories per gram.
  • Alcohol provides 7 calories per gram (yes the beer belly can be a real side effect of excess alcohol. Excess calories from alcohol tend to be stored as fat in the liver which is why cirrhosis of the liver is a risk with alcoholism).

A 2000 calorie meal plan might not be enough calories for a man and might be too many calories for a woman so it is  goal for an average adult. A 1500 calorie meal plan might be more reasonable for an older, or not very active woman.

A menu plan that provided 30% of calories from carbohydrates might include 25% of calories from protein to provide adequate protein without an excessive burden on the kidneys from too much waste to excrete from nitrogen, and that leaves 45% of calories from fats.

  • 2000 calories could be divided into 600 calories from carbohydrate, 150 grams, (approximately 10 bread group equivalents); 500 calories from protein, 125 grams, (approximately 17.8 ounces of meat group equivalents); and 900 calories from fats, 100 grams, (approximately 20 teaspoon equivalents of oil).
  • 1500 calories could be divided into 450 calories from carbohydrate, 112.5 grams (approximately 7.5 bread group equivalents); 375 calories from protein, 93.75 grams, (approximately 12.3 ounces of meat group equivalents); and 675 calories from fat, 75 grams, (approximately 15 teaspoons equivalents of oil).
  • In a typical diet plan 2 to 3 servings of dairy group would use some of the carbohydrate and protein group equivalents and some of the fat depending on whether skim milk or higher fat milk group servings were chosen. I am not alone in being dairy sensitive; it is not uncommon for people on the autism spectrum to have fewer negative symptoms on a dairy free diet so my own diet plan example is dairy free but I will also show what a sample meal plan with 2-3 dairy equivalents might look like.
  • A rough count of my own typical daily diet includes approximately 8 protein equivalents of the bean, nut, and seed group; 1 fruit group serving; 2 bread group servings; 6 vegetable group servings; 1 fat group serving. Adding up the calories and grams contained in my typical day’s meals and snacks suggests I may be getting 1865 calories with 79.13 grams of protein, 81.92 grams of fats, 152.33 grams of complex & simple carbohydrates, and 60.9 grams of fiber/indigestible carbohydrate, which would be 316.52 calories from protein (17%/1865), 737.28 calories from fat (39.5%/1865), and 609.32 calories from carbohydrates (32.7% of 1865).
  • Specifically I included in the nutrient calculation for my typical day’s foods:
  • Black beans, 2 cups
    Greens, 2 cups
    Fennel Seed, 2 Tbs
    Almonds, raw 3 Tbs
    Hemp kernels, 3 Tbs
    Brazil nuts, 2-3, 1/3 oz
    Carrot, 1 med, 1/2 cup, 61 gr
    Celery, 1 large, 1/2 cup, 61 gr
    Basil, dried, 1 Tbs
    Oregano, dried 1 tsp
    Chives, dried 1 Tbsp
    Lemon Juice, conc bttld 2 Tbs
    Walnuts, hlvs/pcs 1/8 cup, 1/2 oz
    Sweet Potato, plain 1 cup 110 gr
    Lundberg Rice Cakes, 2
    Tahini, 1 oz, 2 Tbs
    Glycine 1/2 tsp
    Methionine 1/2 tsp
    Chia Seeds, 2 Tbs
    Coffee, instant unsweetened, 2 Tbs
    Pomegranate seeds, raw 1/2 cup, 70 gr
    Coconut oil, 1 teaspoon
    Cocoa Powder, 2 Tbs
    Tarragon, dried, 1 Tbs

     

  • A diet plan similar to mine except with the inclusion of low carbohydrate dairy products includes unsweetened yogurt and cheese and slightly less sweet potato to reduce the total carbohydrates and half the almonds – almonds are a higher calcium nut.  I left out the amino acid supplements and instant coffee as the nutrient totals are minor and the beverage/supplements might not be needed or preferred by someone else. Total calories on the plan with low carbohydrate dairy foods equaled 1978 calories with 95.13 grams protein (380.52 calories/19.2%/1978); 90.17 grams fat (811.53 calories/41%/1978); 148.33 grams of digestible complex/simple carbohydrates (593.32 calories/30%/1978) and 58.4 grams or fiber.
  • Specifically including:
  • Black beans, 2 cups
    Greens, 2 cups
    Fennel Seed 2 Tbs
    Yogurt, plain, lowfat unswtnd (1/2 cup)
    Parmesan Cheese, shredded, 2 Tbs
    Ricotta Cheese, 1 cup
    Cheddar Cheese, 28 gr/1 ounce
    Brazil nuts, 2-3, 1/3 oz
    Walnuts, hlvs/pcs 1/8 cup, 1/2 oz
    Carrot, 1 med, 1/2 cup, 61 gr
    Celery, 1 large, 1/2 cup, 61 gr
    Basil, dried, 1 Tbs
    Oregano, dried 1 tsp
    Chives, dried 1 Tbsp
    Lemon Juice, conc bttld 2 Tbs
    Sweet Potato, plain 1/2 cup 55 gr
    Lundberg Rice Cakes, 2
    Tahini, 1 oz, 2 Tbs
    Chia Seeds, 2 Tbs
    Pomegranate seeds, raw 1/2 cup, 70 gr
    Coconut oil, 1 teaspoon
    Cocoa Powder, 2 Tbs
    Tarragon, dried, 1 Tbs
    Hemp kernels, 3 Tbs
    Almonds, raw 1 1/2 Tbs
  • A diet with excessive saturated or trans fats may increase heart disease risk so no more than 10% of calories from saturated fats is recommended and limiting trans fats from processed foods to as little as possible is recommended. Polyunsaturated fats are more heart healthy than saturated fats but an imbalance of polyunsaturated to monounsaturated fats may also be a negative health problem due to a possible increase in inflammation, so a diet with more monounsaturated fats or adequate amounts is important instead of having too many liquid vegetable oils (rich in polyunsaturated fats) or too many solid at room temperature coconut or palm oil or animal fat products (rich in saturated fats).
  • Some coconut oil in the diet may provide health benefits due to the specific phytonutrients it contains in addition to the type of monounsaturated fats it provides. Walnuts, hemp kernels, ground flaxseed meal, and blue green algae such as spirulina are vegetarian sources of a precursor or source of the beneficial omega 3 fatty acids that are also found in salmon, tuna, sardines, other fatty fish and krill oil.

Extra leafy green vegetables and herbs are very low carbohydrate and low calorie so have extra of those if hungry for more. Celery and other nonstarchy vegetables also have low amounts of carbohydrates. Sweet potato, potato, squash, and corn, peas, and other beans do contain significant amounts of carbohydrates and would need to be used with portion control if trying to keep to a 30% of carbohydrate diet plan.

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes. Thanks.

 

Macro and micronutrients: an overview and food sources

Nutrients:

There are two main groups of nutrients: the Macronutrients and the Micronutrients, both of which include many subgroups.  Water doesn’t officially get listed in either group but it is the most essential nutrient as we are mostly water, roughly 70%, with some of the other nutrients holding us together in the form of membranes, muscles, skin and bones. Water helps the blood carry nutrients to the cells and remove waste products to be excreted by the kidneys in the form of urine. Water helps us stay cool in the form of sweat on a hot day. Water is the best thirst quencher and is what our brain expects as a beverage. In nature there is no juice tree, only whole fruit with fiber slowing down digestion of the sweet fruit juice carbohydrates. We need about eight cups of water per day, more on a hot sweaty day and more if diuretic beverages such as coffee or alcohol are consumed. Without water we wouldn’t be able to digest our macro and micro nutrients. So drink and be merry with a glass of water, nature’s favorite thirst quencher! If you think you don’t like it you may just need to try a glass when you are very thirsty, and relax and remember how good it feels, then maybe next time you’re thirsty you’ll reach for a glass of water because it just sounds good.

Macronutrients

Macronutrients are needed in larger amounts within a daily diet because they are used for energy and to build new cells and other body tissue. They include carbohydrates, proteins and fats.

Carbohydrates

Carbohydrates (G.18) are also known as sugars, starches, and fiber. They are all made up of individual molecules of sugars called monosaccharides (See Table 2.4 for images of all the types of monosaccharides: G.13)). Different monosaccharides can be connected to each other as disaccharides which include table sugar called sucrose, or they may be in long chains called polysaccharides which can be straight or branching in widely varied shapes.

Fiber is also made up of monosaccharides but the bond connecting them requires digestive enzymes that humans do not make, so they are considered indigestible but help with fluid balance within the small and large intestines and adequate fiber in the diet can help prevent both constipation or diarrhea. Bacteria ( known as our microbiome) within the digestive system  may be able to break down some types of fiber and convert it into more beneficial nutrients for us, called short-chain fatty acids, which are a type of fat. The types of fiber that can be converted into beneficial fats by beneficial bacteria are called prebiotics and include resistant starches, inulin, gums, pectins, and fructo-oligosaccharides.

Food Sources of Carbohydrates and Fiber: Fruits, vegetables, beans and whole grains are all sources of fiber and carbohydrates. Sources that contain a greater amount of the prebiotic fiber include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Raw forms of the vegetables contain more than cooked forms except resistant starches may be increased after the food, such as rice or tapioca starch, is cooked and then chilled. (G.19) Nuts and seeds also contain some carbohydrates and fiber but are more concentrated sources of fats and protein. (G.20)

Food Sources of Essential Monosaccharides (See Table 2.4: G.13):

  • Glucose: Honey from bees. It is one of the monosaccharides of table sugar, the sucrose disaccharide, along with a molecule of fructose. Table sugar may be made from beet sugar or sugar cane. Glucose is also one of the monosaccharides of lactose – milk sugar, and it is part of larger starches found in grains, seeds, and starchy legumes and vegetables such as beans, peas, corn, potatoes, sweet potatoes, and squash and some is found in fruits in addition to fructose. Glucose is also found in “Cocoa, Aloe Vera, Licorice, Sarsaparilla, Hawthorn, Garlic, Echinacea, Kelp.” (G.40)
  • Glucosamine: Animal cartilage released in bone broth – soup stock made with bones; supplements derived from the shells of shellfish such as shrimp, crab or lobster; a few fermented grains. (G.39) Vegetarian sources: “Shitake mushrooms and a red Japanese Algae called Dumontiaceae.” (G.40)
  • Galactose: One of the monosaccharides of lactose, milk sugar, that is found in dairy products or human milk. Some people make less of the enzyme needed to digest lactose and may require a digestive enzyme with dairy products to prevent discomfort and promote better digestion. Anyone may become temporarily lactose intolerant after a severe illness with symptoms of diarrhea as the enzyme is formed in surface cells of the intestine which may need a week or two to regrow after a severe intestinal sickness. Hard aged cheeses have a lower lactose content then soft cheeses or milk and butter products. It is also found in some fruits and vegetables, some herbs including “Echinacea, Boswellia, Fenugreek, and chestnuts.” (G.40) Sour cherries. (G.41)
  • Galactosamine: Beef or shark cartilage, and “a Red Algae called Dumontiaceae (as a constituent of dextran sulphate)” (G.40)
  • Mannose: “Gum Ghatti which is made from the sap of Indian Sumac; Black currants, red currants, cranberries, gooseberries, Aloe Vera Gel from the leaves, Fenugreek, soybeans, green beans, capsicum (Cayenne Pepper), cabbage, eggplant, tomatoes, turnip, Shittake mushrooms and kelp” (G.40) Sweet Cherries (G.41)
  • Xylose: Cranberries, raspberries. (G.15Guava, pears, berries, blackberries, loganberries, raspberries, Goji Berry; Aloe Vera, Echinacea, Boswellia; Psyllium Seeds; Broccoli, Spinach, Eggplant, Peas, Green Beans, Kelp, Okra, Cabbage, Corn.” (G.40)
  • Fucose: “Human breast milk, certain types of mushrooms, seaweed – kelp and wakane, beer yeast.” (G.40) Chanterelle and Penny Bun/porcini mushrooms. (G.42) Maitake, Shiitake, Reishi mushrooms. (G.43) Fucose in human breast milk helps a beneficial type of bacteria called Bacteroides (G.43) become established after the infant is born. It helps protect the infant from more harmful bacteria becoming established in the previously sterile intestinal tract.
  • Glucoronic Acid: Usually formed within the liver as it is a very polarized molecule. It is found in heparan sulfate, dermatin sulfate, and chondroitin 4, 6 sulfate. (G.44)
  • N-Acetylneuraminic Acid (Sialic Acid): “Human breast milk, dairy foods, whey protein isolate, and eggs.” (G.40). After infancy it is generally up to us to make it for ourselves internally. It is electrically polarized and helps stabilize vessel walls by lining the interior and repelling the opposite sides similar to magnets repelling each other.,

Proteins

Proteins (G.17) are made up of molecules called amino acids which, unlike the monosaccharides, can only be connected together in straight chains. The protein chain of amino acids may spiral like the DNA molecule of genetic material or bend in some other way rather than being perfectly straight, and it can then be folded into different 3-dimensional shapes and combined with other protein chains to form larger 3-dimensional shapes. The basic structure is straight though like a string of beads or a sentence of letters.

The monosaccharides can connect to each other in multiple places and form more complex shapes like a crossword puzzle of letters or a branching tree made up of letters. This difference is important for the immune system as the complex antigen/antibody recognition seems to be based on the language spelled out by the types of monosaccharides on the antigens found on the surface of cells. Antibodies are made by immune cells to help the immune cell recognize foreign proteins or mislabeled or defective human cells. Antigens and antibodies contain monosaccharides and proteins or lipids. The combined molecules are known as glycoproteins and glycolipids. The combination makes it possible for them to do more complex chemical functions within the body than a simpler protein, carbohydrate or fat molecule. (G.14)

Food Sources of Protein: Dairy products, eggs, meats, poultry, and fish provide all the essential amino acids that humans can not convert from other molecules. Grains, beans, peas and lentils, nuts and seeds, and other vegetables provide protein but most are missing a few of the essential amino acids that we need to consume from our daily diet. (G.17) Fruits and other vegetables also provide some protein but in smaller amounts. Avocado, dried figs, melon and nectarine, artichokes, broccoli, Brussel sprouts, corn, mushrooms, spinach and potatoes are slightly better sources than other fruits and vegetables. (G.23) (G.24)

  • The nine essential amino acids are:  histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. (G.21) Beans/ legumes and nuts/seeds and grains provide balance within a meal by providing some of each of the essential amino acids. Grains are good sources of methionine, tryptophan and cysteine while legumes/beans/nuts/seeds are lower in those amino acids except for soy beans and nuts/seeds which are a good source of tryptophan. Grains, nuts, and seeds are low in isoleucine and lysine while legumes/beans are a good source of them. (G.22)
  • Conditional amino acids  may not be able to be made during illness or stress and would be required from the diet for better function and health: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine. (G.21)
  • Non-essential amino acids can be regularly produced in the body and include: alanine, asparagine, aspartic acid, and glutamic acid. (G.21)  Excessive amounts of aspartic acid and glutamic acid from dietary sources may have negative health effects due to their ability to increase activity within brain cells and are also known as excitotoxins. Mono-sodium glutamate and other seasoning ingredients are sources of glutamic acid and the artificial sweeteners Nutrasweet/Aspartame/Neotame are sources of aspartic acid.

Fats

Fats are also known as oils, lipids, and as essential fatty acids, or trans fats which may be formed during processing of other fats or found ins some animal products naturally. The artificially produced trans fats may increase heart disease risk and it is recommended to limit their use in the daily diet. Molecules of fats can be found as short chain fatty acids or long chain fatty acids which may be then be joined into small groups called triglycerides. Branched chain amino acids are also possible but the branching is somewhat different than the type formed by monosaccharides.

The chains of fats may include more or less hydrogen molecules. Saturated fats have more hydrogen molecules, monounsaturated fats are missing one hydrogen molecule and polyunsaturated fats are missing several along the chain. The point in the molecule without a hydrogen is more reactive. Saturated fats are more stable than polyunsaturated fats. Monounsaturated fats may be more helpful for reducing risk of heart disease while saturated fats may increase risk. However we do need a variety of the types as each type is involved in different ways throughout the body. Omega 3 fatty acids and omega 6 fatty acids are polyunsaturated fats that have important roles in health and help reduce risk of chronic illness. Phospholipids are a combination of a lipid with the mineral phosphorus. They are important for helping make flexible membranes and play a role in immune health and energy metabolism.

Food Sources of Fats: Avocado, coconut, coconut oil, olives and olive oil, nuts, seeds, and oils, butter, dairy products, egg yolk, meats, poultry, fish.

While all the sources have a mixture of specific types of fats some sources have more of one or two of the types:

  • Food Sources of Saturated Fats: Animal products such as butter, cheese, and other high fat dairy products; marbled beef and higher fat processed meats; palm oil and palm kernel oil; coconut and coconut oil. The effect on the body can vary based on the source while too much of any fat is a problem the coconut products have other healthy nutrients while the palm oil and palm kernel oil may promote increased insulin levels and increase appetite. The production of palm and palm kernel oil also may be worse for the environment and cause loss of wild animal habitat. (G.27)
  • Food Sources of Mono-unsaturated Fats: Olives and olive oil, canola, sesame, safflower and sunflower oils, peanut oil and peanut butter, almonds, avocados, cashews, peanuts, eggs, red meat, tea seed oil (Camellia seed). (G.33) (G.34)
  • Food Sources of Poly-unsaturated Fats: Nuts and seeds and oils made from them; salmon and shellfish (G.28).
  • Food Sources of Trans Fats: Margarine and other products made with hydrogenated oils such as coffee creamer,(G.35), commercial baked goods such as frosted desserts or cookies, biscuits, doughnuts, crackers, microwaveable breakfast foods, microwave popcorn, frozen pizza, fried fast foods, cream filled candies. (G.36)
  • Food Sources of essential Omega-3 Fatty Acids, including EPA and DHA: Fatty fish such as sardines, tuna, herring, lake trout, and salmon, omega 3 enhanced eggs, omega 3 fortified dairy products, and seaweed,(G.37), shellfish, (G.28) krill and krill oil, (G.38), and vegetarian sources that contain a precursor include flax seeds, walnuts, canola, soybean and walnut oils, beans and tofu and other soy foods, and leafy greens.(G.37)
  • Food Sources of essential Omega-6 Fatty Acids, including Gamma Linolenic Acid (GLA): Borage oil, black currant oil, hemp seed oil; butter made from milk from cows that were grass fed; spirulina/blue-green algae. (G.25)
  • Food Sources of Phospholipids and other phospho-nutrients: Hemp seed kernels and oil; Artemisia turanica/wormwood leaf; amaranth seed; asparagus; avocado fruit or the inner kernel, dried and powdered; beans/legumes; cardamom seeds and powder; carrots; celery stalks and leaves; cocoa beans and cocoa powder, baker’s chocolate, dark chocolate and to a lesser amount milk chocolate and chocolate syrup; coconut; cumin seed/powder; fennel seed, flax seed, pine nuts; sesame seeds, pumpkin seed kernels, squash seeds; butternut squash and pumpkin; gingko leaf; grapefruit and orange juice with the pulp; Jerusalem artichoke (this is a root vegetable rather than a green artichoke); lettuce, spinach and mustard leaves and other leafy green vegetables and herbs; nuts/peanuts, cashews, walnuts; oats; okra seeds; onion root, leek leaves, garlic;  parsnip root; pomegranate seeds and pomegranate peel extract;rice, white or brown but the bran is the best source; rosemary; sorghum;  sweet potato or yam; buckwheat (a seed botanically that is not wheat and is gluten free); wheat. (G.26)

Micronutrients

Micronutrients are needed in smaller amounts within the diet and some can be stored by the body and reused so they may not be needed in the diet everyday as long as they are being eaten occasionally; while others can not be stored and are needed in the diet everyday. Micronutrients include vitamins and minerals. Minerals may be needed in slightly larger amounts or smaller amounts and the ones needed in smaller amounts are also known as trace minerals – because we only need them in trace amounts. Vitamins are grouped into fat-soluble vitamins which can be stored in the body and may not be needed in the diet everyday as long as they are included weekly or monthly depending on the nutrient. Water-soluble vitamins can not be stored and need to be included in the diet everyday for ideal health.

Minerals

Food Sources of some important Minerals:

  • Calcium: dairy products and fortified substitutes made from almond, soy, rice or hemp. Sesame seeds, almonds and other nuts, seeds and beans. Canned salmon and sardines.
  • Magnesium: oat bran, beans, nuts, seeds, whole grains, leafy green vegetables, chocolate, and molasses.
  • Phosphorus: most foods contain this nutrient, particularly dairy and protein rich foods, also cereals, nuts and beans. An excess may be provided if carbonated beverages are used regularly.
  • Potassium: all fruits and vegetables and juices are the richest sources, but animal products also contain some potassium.
  • Sodium: processed foods containing salt and added table salt are the main sources but use of “softened” water can also increase a person’s daily intake of sodium.
  • Chloride: table salt and processed foods also provide the electrolyte, chloride.
  • Iron: meat, poultry and fish and shellfish (G.28) contain a form called heme iron which is more readily absorbed. Vitamin C eaten along with whole grain or beans, nuts and seeds can help increase absorption of non-heme iron.
  • Iodine: iodized salt and processed food made with iodized salt. Seaweed and coconut products and any other produce grown near the ocean may contain more iodine than produce grown inland.
  • Selenium: selenium is also more available near coastal waters. Seafood and meat can be better sources and Brazil nuts provide more than other foods. Two Brazil nuts per day may provide the 200 mcg recommended for daily needs. Excess intake regularly may cause toxicity symptoms. One milligram or more per day may cause vomiting, loss of hair and nails and skin lesions. (Nutrition & Diet Therapy, 8th Ed.)
  • Zinc: shellfish, (G.28), beef, dairy products, nuts, beans, pumpkin seeds. (G.zinc)
  • Copper: shellfish, (G.28); organ meats such as liver and kidney; cocoa and chocolate; beans such as lentils, nuts such as almonds, sunflower seeds, potatoes, asparagus and leafy greens; mushrooms, dried fruits such as apricots and prunes; blackstrap molasses, black pepper, and yeast. (G.29) (G.30) The modern diet may tend towards too much copper and not enough zinc and the two minerals need to be in balance with each other for optimal physical and mental health. Excess copper and deficient zinc is associated with mental illness symptoms.

Vitamins

Food Sources of some important Vitamins:

  • Thiamin (B1): fortified flour or rice, whole grains, pork, beans, nuts, nutritional yeast, eggs, cantaloupe, green vegetables.
  • Riboflavin (B2): Fortified cereal, milk, eggs, meat, fish, beans, nuts, and seeds. (G.riboflavin)
  • Niacin (B3): nutritional yeast, meats, red fishes such as salmon and tuna, grains and fortified cereals, beans and seeds, milk, green leafy vegetables, coffee and tea. (G.Niacin)
  • Vitamin B6: fortified cereal, barley, buckwheat, avocados, baked potato with the skin, beef, poultry, salmon, bananas, green leafy vegetables, beans, nuts, sunflower seeds. (G.Nutritive Value of Food)
  • Folate: Fortified cereal and rice, beans, black eyed peas, green peas, grains, asparagus, green vegetables, orange juice. (G.folic-acid)
  • Vitamin B12: shellfish, (G.28), fish, meat, poultry, eggs, milk, cheese, dairy products, Nutritional or Brewer’s yeast. Vegetarians who don’t eat dairy, eggs, fish or other meat products may need a supplement of B12 or nutritional yeast, a vegan food source of vitamin B12. (G.B12)
  • Vitamin C: many fruits and vegetables and fortified juices including green peas, cabbage, potatoes and citrus fruits.
  • Vitamin D: fortified dairy products or their substitutes made from almond, soy, rice or hemp. Salmon, sardines, mushrooms. And sunshine during summer months, 15-20 minutes several times per week.
  • Vitamin E: nuts, seeds, and oils made from nuts and seeds, peanut butter, avocado, asparagus, spinach and other leafy green vegetables, pumpkin, red pepper, mango, swordfish. (G.16)
  • Vitamin K and K2,  vitamin K1 (phylloquinone) and vitamin K2 (menaquinone): Vitamin K is found in leafy green vegetables such as kale, lettuce and spinach, broccoli, Brussel sprouts, cauliflower and cabbage, and smaller amounts in fish, liver, meat, eggs and grains. (G.31) Vitamin K2 is found in animal products such as meat and dairy foods and in fermented products such as Natto, (G.32),  Japanese traditional fermented soybeans, (G.45). 

Disclaimer

  • Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

The Academy of Nutrition and Dietetics has a service for locating a nutrition counselor near you at the website eatright.org: (eatright.org/find-an-expert)

 

 

 

Phospholipid and fertility for men and women

Fertility for both men and women is also effected by having adequate but not too much cannabinoids/phospholipid. Most of the cannabinoid group of molecules do not cause euphoria as does THC, the cannabinoid that medical marijuana is known for containing. The cannabinoid that is most common within the body is more similar to the non-euphoria causing cannabinoid known by the initials CBD.

Political reasons may be the reason that medical research is being prevented by the Schedule 1 status of the marijuana /cannabis plant. Many medical advocacy groups have recommended that the plant be taken off the Scheduled list or have it changed to a lower rating that indicates medical benefit.

So a change in political environment seems necessary before the goal to help save the human race from extinction can be addressed directly with research into improving both the diet and nutrient guidelines for all age groups and address increasing infertility rates. Currently medical professionals can’t really study or recommend cannabinoids for healthcare purposes due to the Federal designation of Schedule 1 controlled substance.

Additional note: The question of legalizing marijuana is seperate from changing the Schedule from I to III. Simply changing the rating would free academic and medical research teams or businesses to work with non-euphoria producing cannabinoids or the effect of dietary sources of phospholipids on the endogenous cannabinoid systems of the body and their effect on promoting health in certain types of chronic illness or substance abuse or binge eating disorders. Ironically a synthetic version of the euphoria producing cannabinoid known as THC is already considered a Schedule III drug (accessdata.fda.gov/Marinol/dronabinol.pdf) – with medical benefits – while the plant that contains a range of cannabinoids and terpenes that all have medical benefits is rated Schedule I – with no medical benefits.

It is past time for politics to get out of the way of health care research.

Disclosure: This information is being provided for the purpose of education within the guidelines of Fair Use. While I am a Registered Dietitian, the information is not intended to be used for the purpose of individualized healthcare guidance. Please seek an individual healthcare professional for the purpose of individualized healthcare guidance.

Phospholipids and infant formula

In the last post I stated my long term goal regarding phospholipids and infant or adult complete diet formulas in simplified terms. The primary complicating factor is the limits that are placed on cannabinoids by the U.S. rating of cannabis/marijuana as a plant with no medical value. As a Schedule 1 controlled substance research is only allowed to be performed regarding toxic or addictive aspects of the plant or substance. Many groups including physician groups have stated that the underlying premise that there is no medical value for cannabis/marijuana is wrong. Phospholipids form one part of the more complex group of molecules called cannabinoids and cannabinoids are found in every cell of the body and in most species of animals and many plants and even a few types of insects. The group of chemicals form a flexible part of cell membranes and also act as messenger chemicals that are important in immunity, appetite control and mood to name a few roles. For infants the nutrients are found in a well nourished woman’s breast milk and it helps promote a good appetite and weight gain for the baby. A chronically ill, elderly, or genetically not average person might also need a dietary source of phospholipids or cannabinoids.

So having a goal of establishing an additional ingredient for infant or adult formula is simplifying the need to have the same group of molecules stated to be of medical value within the controlled substance regulations of the U.S. and other countries. Mexico has changed regulations to state medical value so advances in infant and adult formulas with research to show safety and effectiveness might start there unless or until the U.S. companies work with the simpler phospholipids or the Schedule 1 regulation is changed for cannabis/marijuana at the Federal level.

Disclosure: This information is being provided for educational purposes within the guidelines of Fair Use. While I am a Registered Dietitian this information is not intended to provide individual health care guidance. Please seek an individual health care provider for individualized health care guidance.