So I usually use calorie-count's logging system to log my calories and track my macronutrient ratios. The site makes a potentially tedious task easy. It's also got this nifty feature that allows you to tweak your desired macro percentages, and then in the 'analysis' section it tells you whether or not you've met your goals.
Just now when I was going in to edit my macros, I was met with this message:
You need at least 120 grams of carbohydrates each day. That is the minimum level needed to cell repair and growth. Consult your doctor before lowering this level.
.....wtf? Where does this even COME from? The site's other dietary recommendations are pretty pro-USDA-recommendations, so I'm not too surprised at this but really, where is the science for this? All I could find through googling were articles on ketosis but nothing about the 'necessity' of more than 120g of carbs per day.
Anyone have ANY idea where this comes from?
asked byMick_Jagger (405)
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on December 19, 2011
at 07:09 AM
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) published by the Food and Nutrition board at the Institute of Medicine states:
"The primary role of carbohydrates (sugars and starches) is to provide energy to cells in the body, particularly the brain, which is the only carbohydrate-dependent organ in the body. The Recommended Dietary Allowance (RDA) for carbohydrate is set at 130 g/d for adults and children based on the average minimum amount of glucose utilized by the brain. This level of intake, however, is typically exceeded to meet energy needs while consuming acceptable intake levels of fat and protein (see Chapter 11). The median intake of carbohydrates is approximately 220 to 330 g/d for men and 180 to 230 g/d for women. Due to a lack of sufficient evidence on the prevention of chronic diseases in generally healthy individuals, no recommendations based on glycemic index are made."
There seems to be a lack of acknowledgement of gluconeogenesis in their work.
on December 19, 2011
at 02:12 PM
Also, 4-5% of energy from fat is actually glucose. If you have 1000 calories of fat (either dietary or off your buttocks), this will supply about 45 calories of glucose from the glycerol backbone of the triglycerides. Also, if you are burning fat and providing ketones to your brain, it's requirement for glucose can go down by as much as half. Plus there are small amounts of carbs in everything from coffee, cream, eggs and meat. And then there is gluconeogenesis...
Paul Jaminet does recommend a minimum amount of starch for most people (around 100 grams) - see the PHD website for his logic on avoiding "glucose deficiency". Even he says that people with MetSyn/diabetes should be closer to (or less than) 50g per day. As a diabetic, I just feel better with a few more carbs than VLC (under 20). I shoot for 40-50. At 20g or less I get cold feet, depressed and lethargic.