Carbs, gluten and protein for health and athletes


I hate how media never gives context to headlines; but two interesting ones this week: off the back of:

take home: are extremes ever worth it and when using extreme approaches know all the pros and cons… which an expert trained in coaching and nutrition will know.

Andrea :slight_smile:


Did you see the report today @cullenac that low-carb and high-carb diets increase risk of early death? Another reason for moderation!


Yes. Makes it so confusing for people. Too many carbs aren’t good re insulin and inflammation. More real food, less to no processed food is the way to go.


The one on low carb/high protein is a large study, spanning 25 years and authored by traditional institutions such as Brigham and Women’s Hospital and Harvard, and their conclusions make intuitive sense.


Here is another study that may interest those of you who have been told that your sensitivity to gluten is in your head when tests show up negative. Gluten can increase zonulin protein, which can increase permeability in the gut between cells in ALL of us. So for some of us this can be a problem where symptoms are noticed. Bottom line most of us are best limiting gluten by balancing with other healthy non-gluten containing grain options (or roots and veggies) and others of us are best avoiding it all together.


As someone who has a non-coeliac gluten intolerance I’ve had many occasions where I’ve had to explain my reasons for my GF diet to medical practitioners; they only see the negative coeliac test on my records and make me feel like I’m making my symptoms up. Thankfully I’ve now found a very helpful, kind and caring nutritionist who is helping me resolve my many gut issues :blush: (thank you @cullenac)


did you see this recipe Michelle? I am going to try it with locally picked berries


Ooh that is very exciting, I might even been able to tempt Hannah as she loves gummy sweets - I will definitely give this a try. Thanks @cullenac


I couldn’t eat the crab apple jellies Michelle; my tummy is still too raw to handle much past plain vegetables and plain gluten free carbs and a dash of fats for the moment but day by day is better. How it got so raw i have no idea. bug i guess ate its way into a nice three story home in my gut lining .

if you ever doubt just how significantly these infections are on our whole mental and physical wellbeing (i have completely hidden from the world. terrible. i am sorry. and day by day stronger) have a skim through this

I was thinking of adding the gelatin to porridge but also i did try it mixed (hot first and then allow to cool) with the medical protein (that can challenge people with the flavour) and it set to a jelly that didnt taste too bad at all once i added a dash of my home-made elder cordial which doesnt seem to be as tart as berries and other fruits

so i think the gelatin can be played with in unconventional ways (my approach is add as much together as is sanely possible). I have slippery elm now and i add this and i have marshmallow root on the way and i will mess with all three to see how they work together to soothe and heal a gastritis type inflammation. neals yard would sell these herbs.

happy experimenting.


@cullenac I made some raspberry jellies today and they are pretty good - they also contrast well with the tart blueberry/lemon ones. I’m heading North for a couple of days for work so have packed a little bag of jellies to help keep my gut in check whilst away; my two days away last week were a challenge, not being able to get the sort of food my body needed resulted in several days of gut distress :unamused:


sorry to hear this. the tummy in the initial stages of healing is more sensitive and also a little more challenged to deal with a change from the simpler foods. but day by day i hope that you are gaining healing traction. the body knows how to heal given the tools

i am amazed how tender the stomach is after a bacterial onslaught with Helicobacter and the resulting gastritis or gastritis from other causes. it is far more severe than say a bug in the colon or intestines in my own experience with how your digestion is compromised and pain (the damage impacts where we create our digestive juices and also impacts pancreas and gallbladder and also has less protective mucus coating against the stomach acid) . (yes sadly i can compare - but the infections in the intestines and colon seem to trigger more chronic fatigue type stuff and in the body symptoms).

keep working on the plain simple foods; dont be afraid of a little brown rice, cooked gluten free oats, gluten free grains and roots as they are much less acidic and stimulating on the digestive system when added to gently cooked veg.
the following to may be too harsh - tomato, cooked tomato, raw veg, acidic veg including even apple and some berries, citrus, large portions of juices, sports drinks, black coffee, too much coffee, a lot of dairy or fats, larger protein portions. even ginger and spices can be irritant.

so keep it plain and simple and with time the gastro system will heal up. i prob need to get more herbs to you. i have been awol i apologise. awol from everyone. i have needed the time. still cant quite believe the health mess. given i was super healthy! Ive to see the specialist next week; not sure why so soon :frowning: guess i will find out.

aloe, marshmallow root, fennel seeds and fenugreek are handy (i put the seeds in a loose tea holderand make tea and add slippery elm and rose buds to make it taste ok) i have also ground up the seeds and sprinkle them on veg. i am doing all i can!! motivation is to feel well


my nursing team of two naughty beagles


Question for @cullenac about carbs. In thinking that everything that isn’t a fat or a protein is a carb, are all vegetables (except of course the avocados, nuts, seeds) considered carbs? In other words, if I am looking to understand the balance of micronutrients on my plate, should all veggies count as carbs?


This chart may help explain vegetables better.

vegetables do contain carbohydrates but many vegetables are very high in water, even tonight i cooked a baby pumpkin and you could tell from its texture it was more squash (watery) than starchy pumpkin (more like a potato).

to put all this in context even the roots are less carb dense than grains and so an excellent option for days when you must watch the carbs. as for active athletes… i encourage as many veg and colours as possible and unless the plate is all roots you are doing great.

someone needing to watch carbs would need to be more vigilant.


PS great questions. i must post a picture of the salad that we had tonight to fuel two less active athletes :slight_smile: roasted squash (i dont dare call it a pumpkin it was all watery), sweet potato added to shredded carrot, courgette/ zucchini and cabbage with dressing. hit all the colours and still relatively low carbs. but enough also . a very active athlete would want to add rice/ polenta/ quinoa etc for a 2 hour approx training day


OH OH OH we make these weekly!! My son eats them up!

Funny story one time had real jello and said “why would you put so much sugar in that!!!” … but still eats it as a “sometimes food” when its available

Great info on Carbs in Vegetable too…I always laugh when people say “IM not eating carbs and I tease, you dont eat vegetables?” Then they look at me confused. =P


Not to be discouraging, @Coach_Flo, and of course each kid is different… My kids used to eat all colors of vegetables, even Brussel sprouts until they figured out that they could buy whatever they wanted from the school cafeteria, and their friends around them were all eating crap. They still eat OK at home, 1/3 of the plate is still vegetables, but they seem to have narrowed that down to a small selection of 3-4 that they will eat. We will keep offering them the good stuff at home (emphasis on “offering”, we can’t tell them what to eat anymore) and hope it sticks with them even if in the back of theior brains.


another reason to have “some” carbs and from healthier sources