The Truth About Saturated Fat, Salt, Carbohydrates, and Protein
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The Truth Behind 4 Nutrition Myths
On today’s episode of Live Lean TV, I’m talking about 4 nutrition myths and sharing the truth about saturated fat, salt, carbohydrates, and protein.
In particular, I’ll be sharing the truth behind the following 4 nutrition myths:
- Will eating carbohydrates make you fat?
- Will eating saturated fat give you a heart attack?
- Does adding salt to your food give you high blood pressure?
- Is eating protein for meals and snacks bad for your kidneys?
Let’s jump right into it.
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Myth #1: Eating Carbohydrates Will Make You Fat
If you consume the wrong types of carbohydrates and more than your body requires, then you’ll add fat.
Truth.
Eating potatoes as part of an overall active and healthy lifestyle will make you fat.
Myth.
Your Live Lean Tip: Earn your carbohydrates.
If you’re active, your body will be able to process natural fibrous carbohydrates, such as sweet potatoes and fruit, as glycogen in the muscle and liver cells, and be burned for energy, without being stored as body fat.
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If you’re not active, and you’re eating processed, sugar rich foods, not only are you spiking and crashing your blood sugar levels, which leads to increased cravings, your body’s capacity to store those carbohydrates as glycogen is also limited, since your glycogen levels are already full.
The reason why is simple.
You’re not working out or burning enough energy throughout the day.
This causes the spillover effect, where any excess sugar spills over and is stored as body fat.
I’ll say it again, earn your carbohydrates by working out.
Myth #2: Eating Saturated Fat Will Give You A Heart Attack
Blame Ancel Keys and the severely flawed 1970’s “Seven Countries Study”, which actually analyzed 22 countries, but they mysteriously left out the other countries.
The study showed Americans ate the most fat and had the highest rate of death from heart disease.
While the Japanese ate the lowest amount of fat and had the lowest rate of death from heart disease.
So this must mean dietary fat causes heart disease, right?
Myth.
When all 22 countries were analyzed, there was no clear association between the two variables.
In fact, Mexico and Finland ate similar amounts of fat, but Finland had 24 times the death rate from heart disease as Mexico.
In the 2000’s The American Journal of Clinical Nutrition analyzed 21 different fat intake studies from over 350,000 people, and found no association with heart disease.
Truth.
Excess sugary carbohydrates increase LDL cholesterol, which is the bad cholesterol, and triglycerides, which is the fat in your blood.
People with high triglycerides and low HDL cholesterol, which is the good cholesterol, have a 6 times greater risk of a heart attack.
So how do people get high triglycerides and low HDL good cholesterol?
Well, this occurs when people continuously eat sugary carbohydrates, which raises the LDL cholesterol and triglycerides, and they don’t eat saturated fat because they are scared of it.
Saturated fat is known to increase your HDL cholesterol, which again, is the good kind.
The overconsumption of processed carbohydrates leads to a worse triglycerides to HDL ratio.
Your Live Lean Tip: Replace sugary refined carbohydrates with natural whole foods, like red meat and coconut oil, which are higher in saturated fats.
Myth #3: Adding Salt To Food Will Give You High Blood Pressure
Excessive sodium leads to high blood pressure.
Truth.
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Adding sea salt to fresh, one ingredient foods will give you high blood pressure.
Myth.
In other words, adding sea salt to one ingredient foods, will not give you high blood pressure.
Your Live Lean Tip: If you’re cooking your own meals, comprised of one ingredient foods from plants and animals, feel free to add a dash of sea salt for flavor.
The people who are at risk for high sodium are those who continuously go out to eat at fast food and sit down restaurants, or eat processed boxed food, and frozen dinners at home.
This is because the sodium that is already added into those processed foods is very high.
It’s crazy.
The sodium in fast food and pre-packaged foods is the real threat that is leading to high blood pressure.
Go take a look at how much sodium is in your frozen pizza, bread, and crackers.
You will be shocked.
Let’s move on to the final myth.
Myth #4: Eating A Protein Source At Each Meal And Snack Is Bad For Your Kidneys
Researchers found that consuming more protein increases the amount of blood filtered by your kidneys.
Truth.
This increase in the amount of blood filtering caused by the protein consumption is harmful for your kidneys.
Myth.
To my knowledge, there hasn’t been any credible and conclusive research that shows a meal plan with a high quality protein source at each meal and snack throughout the day, is harmful to your kidneys.
Live Lean Tip: Protein has so many positive benefits for your body, regardless if you’re a world class athlete or an obese individual.
Protein is:
- very thermogenic, meaning the body burns a lot of calories just to digest it.
- also very satiating, meaning it will keep you feeling fuller longer, so you’ll be eating less calories throughout the day.
- critical to building lean muscle and burning fat, which is important since more muscle burns more calories, and burning more calories, burns more stored fat.
Here’s a very general, simplified protein calculation.
I repeat, it’s very general.
Strive to consume at least 1 gram of protein for every pound of your desired target weight.
If you’re 200 pounds, but you want to be 175 pounds, eat at least 175 grams of protein.
Simply divide that number, by the number of meals and snacks you eat in a day, and that’s how many grams of protein to have per meal.
All right Live Lean Nation, that’s the truth about saturated fat, salt, carbohydrates, and protein.
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Questions Of The Day:
- Which of these myths surprises you the most?
- Which did you know all along?
Share your experiences in the comment section below.
Check out our free workout videos here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Red meat does put pressure on your kidneys. People with kidney disease
should not consume that much animal protein.
A few questions for you if you have a moment. Is milk (fat free/1%/2%/etc)
healthy or unhealthy? Is there a certain fat content and/or source (plant
vs animal) that is healthier? Does the same apply to yogurt? I’ve also
heard that peanuts aren’t really nuts. Any truth to that? Thanks man. Great
vids.
Hi brad! Love your videos! What are your thoughts on bulletproof coffee?
Nice new haircut. Bit floppy on the side maybe but it’s pretty fresh.
Can you do a video on the different types of body fat? Flabby vs. firm…
old vs young? or maybe why firm fat becomes flabby when you begin to work
out often?
You talked about Sea Salt. What about Himalayan salt as an alternative if i
cannot find Sea Salt?
Brad, what kinds of foods should I eat throughout the day and how do I know
I ate enough without counting calories to lose all excess fat? Please
respond (ps. I know what I should do for workouts but not nutrition)
omg.. your hair..
Hi, many people believe basic nutrition information based on folklore
rather than hard science. This leads to many unhealthy habits such as
starving yourself to lose weight and not consuming enough high quality
protein, which in turn may lead to hormonal imbalance and or disease.
Please check your facts and consult a health professional before you make
drastic changes to your diet.
first sorry for my english! I see all your videos you could be put
on spanish subtitles please!!! thanks! you´re the best!!!
For YOUR benefit … you must learn English. Learn that which is TRUE, those of Spanish tongue are the only peoples that refuse to learn our language! All other immigrant communities come to U.S.A. for a better life. They become a part of this great nation and thrive! There is great value in being willing to ASSIMILATE into society. Assimilate means ‘become a part of’, thus America is a ‘melting pot’! You cannot be a ‘part of ‘ a society if you refuse to adapt to,’ melt into’! Giving into your demands KEEPS YOU DOWN and ignorant of all things ‘American’! You will never be a part of…truly successful by demanding subtitles and or having Spanish writing on everything. When you, La Raza and or the Government regulates companies to add Spanish to everything it is enslaving you! It is evil. Those pushing for Spanish this and that are NOT doing so for you! They do so to hold you back! Then they have La Raza lie to you, telling you how to vote! It is THEIR wealth and power they are seeking on your backs, NOT FOR YOUR BENEFIT! Do not believe this LIE! Language drives everything in American life. One can never be a ‘thriving, contributing member of any country without language. I implore you to go through the process of becoming a citizen. Learn of our history, our founding fathers and documents. It is truly amazing. Transform YOUR life! (A friend who emigrated from Poland taught himself English by wearing headphones and listening to talk radio all the time). Yes, it takes effort on your part. There are MANY classes offered to you. We all came to America through immigration! Every person and family who entered through Ellis Island was immediately about immersing themselves into our language, ways, and culture. There is a vast difference between ‘getting here’ and ‘being a part of’ something great! It is for your good and the countries societal wholeness! I hope and pray YOU HAVE SOMEONE HELP YOU READ THIS AND DO THE WORK TO IMPROVE YOUR LIFE! Your sister, Neecie
Just count your macros guys and put everything to moderation!
Just count your macros guys
Thanks for the video! good to know these. I got a question for you, Do you count calories for vegetable ? is it just the green vege you dont count, or all of them? thank you!
Dude mad props! You tackled the toughest questions that are often just
ignored.
Just curious! Are you natty?
The carb one surprised me. Thanks for making this video.
Which of these 5 nutrition myths surprises you most?