es ist ziemlich egal welche nahrungsmittel unsere vorradler vor wieviel tausend jahren auch immer gegessen haben, um von ihren langen touren zu regenerieren ... wichtig ist, dass es non processed food war, ... und dass die ernärung neben Prot. und Fetten auch genügend KH enthielt ... für die langen marathons durch die savanne.
deswegen ist die paleo diet, jedenfalls für ausdauersportler, nicht geeignet, die modifizierte "paleo diet for athletes" schon eher - auch da: sowenig wie möglich processed food, was sich auch mit folgender Harvard untersuchung und empfehlung deckt:
http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate-vs-usda-myplate/
the Harvard School of Public Health and the editors at Harvard Health Publications published this:
The
Healthy Eating Plate, created by nutrition experts at Harvard School of Public Health and editors at Harvard Health Publications, was designed to address deficiencies in the U.S. Department of Agriculture (USDA)’s MyPlate. The Healthy Eating Plate provides detailed guidance, in a simple format, to help people make the best eating choices.
Use The Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box. Put a copy on the refrigerator as a daily reminder to create healthy, balanced meals!
The Healthy Eating Plate encourages an abundant variety of vegetables, since Americans are particularly deficient in their vegetable consumption—except for potatoes and French fries. Potatoes are chock full of rapidly digested starch, and they have the same effect on blood sugar as refined grains and sweets, so limited consumption is recommended. Read more about the benefits of
vegetables
Fruits: Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
The Healthy Eating Plate recommends eating a colorful variety of fruits. Read more about the benefits of
fruits.
- Go for whole grains – ¼ of your plate:
The Healthy Eating Plate encourages consumers to choose whole grains and limit refined grains, since whole grains are much better for health. In the body, refined grains like white bread and white rice act just like sugar. Over time, eating too much of these refined-grain foods can make it harder to control weight and can raise the risk of heart disease and diabetes. Read more about the health benefits of
whole grains
Whole and intact
grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
- Protein power – ¼ of your plate:
The Healthy Eating Plate encourages consumers to choose fish, poultry, beans or nuts, protein sources that contain other healthful nutrients. It encourages them to limit red meat and
avoid processed meat, since eating even small quantities of these foods on a regular basis raises the risk of heart disease, diabetes, colon cancer, and weight gain. Read more about the benefits of choosing healthy
protein.
Fish, chicken, beans, and nuts are all healthy, versatile
protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
- Healthy plant oils – in moderation:
The Healthy Eating Plate depicts a bottle of healthy oil, and it encourages consumers to use olive, canola, and other plant oils in cooking, on salads, and at the table. These healthy fats reduce harmful cholesterol and are good for the heart, and Americans don’t consume enough of them each day. It also recommends limiting butter and avoiding trans fat. Read more about the benefits of
healthy fats and oils.
Choose
healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that
low-fat does not mean “healthy.”
- Drink water, coffee, or tea:
The Healthy Eating Plate encourages consumers to drink water, since it’s naturally calorie free, or to try coffee and tea (with little or no sugar), which are also great calorie-free alternatives. It advises consumers to avoid sugary drinks, since these are major contributors to the obesity and diabetes epidemics. It recommends limiting milk and dairy to one to two servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer; it recommends limiting juice, even
100% fruit juice, to just a small glass a day, because juice contains as much sugar and as many calories as sugary soda. Read more about
healthy drinks and read more about
calcium, milk and health.
Skip
sugary drinks, limit, milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
The red figure running across the Healthy Eating Plate’s placemat is a reminder that
staying active is also important in
weight control.
The main message of the Healthy Eating Plate is to focus on diet quality:
- The type of carbohydrate in the diet is more important than the amount of carbohydratein the diet, because some sources of carbohydrate—like vegetables (other thanpotatoes), fruits, whole grains, and beans—are healthier than others.
- The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
- The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.
hier etwas zu low carb - wobei der begriff low carb recht relativ ist, siehe paleo d. for athletes:
Why People Choose To Go Low-Carb
for Weight Loss
http://blog.myfitnesspal.com/why-pe...ntent=low_carb_button&utm_campaign=newsletter
Now more than ever, cutting carbs is the first thing many people do when embarking on a weight-loss plan. But does this strategy work? And, does it matter what
kind of carbs you take in?
3 Claims for Why Low-Carb Works (And, Are They True?)
There is no common consensus as to why a low-carb eating plan can help with weight loss. Here is a quick-and-dirty summary for why some claim that low-carb eating can help you shed pounds:
1. Carbohydrates trigger insulin to enhance your body’s fat-storing ability.
During digestion, carbohydrates are absorbed into the bloodstream as glucose (aka blood sugar). In response, your pancreas produces insulin, a hormone that opens the door to your body’s cells, allowing glucose to get inside. This is important because your body tissues and organs (especially your brain!) use glucose for fuel. Insulin is stimulated by the food we eat in varying degrees, and carbohydrates stimulate insulin more than any other macronutrient. Protein stimulates insulin to a lesser extent, but fat doesn’t stimulate insulin at all.
What does this mean for weight loss? The release of insulin after a high-carb meal signals a shutdown of fat burning while the body uses the glucose from the carbohydrates for energy. This mechanism is what fuels the low-carb debate. Except there’s one problem. The notion that stimulating less insulin so you can burn fat doesn’t pan out in the research. The problem with this claim is that you’re
always burning fat at rest, and, depending on your intensity, during exercise, too. Insulin’s effect on fat burning only occurs after a meal. A number of factors more directly affect your body-fat composition than insulin. This includes energy balance (how many calories you eat versus how much exercise you get), strength training, hormonal factors and genetics.
2. Low-carbohydrate foods help control cravings.
This claim definitely has some meat to it. It’s something I say to my clients all the time: The more sugar you eat, the more sugar you want. Cutting back on sugary sweets and refined carbohydrates can help decrease your cravings for them over time. But, an even more effective (and easier!) strategy is to eat more protein.
Studies show that protein helps you feel full for longer periods of time, which can reduce food intake overall and even reduce cravings. In fact, one
study showed that eating a high-protein breakfast (40% protein) caused a decrease in food cravings and late-night snacking. This appetite-controlling effect is seen without purposely limiting calories, allowing you to feel full on less food.
3. It takes more energy (aka calories) to digest protein.
This claim is also true. Similar to its satiating effects, protein also increases your energy expenditure. It does this by something called the thermic effect of food. All foods require energy to digest, and protein uses up the most. It takes about 20–35% of the calories in protein-rich foods just to digest it. Depending on your protein intake, this can amount to a significant calorie savings each day. The potential danger of eating too much protein is that it can be taxing on your kidneys.
So what’s really behind the weight loss seen on a low-carb diet? It’s likely a combination of factors, including the ones mentioned above. Additionally, when someone undergoes a lower-carb eating plan they may choose more quality carbohydrates (e.g., fruit, veggies, whole-grains) in lieu of refined carbohydrates (e.g., white bread, sweets, pasta).
Recommendations for Eating Low-Carb
If your weight struggle centers around cravings for too many sugary snacks and other refined carbohydrates, a low-carb, high-protein diet may be effective for you. Increasing protein while limiting
refined carbohydrates and sweets can help increase satiety and thwart cravings. If you do choose to follow a lower-carb eating plan for weight loss, here are three things to consider:
1. Focus on food quality.
Before getting started, take a good look at your overall diet quality and find areas where you can make an upgrade. Switch to nutritious protein sources like lean cuts of meats and poultry; fish and seafood; low-fat dairy and eggs. Seek out rich sources of omega-3 fats like salmon, sardines, flaxseed and walnuts. Enjoy plant-based fats like avocado, nuts, seeds and olive oil. Limit your intake of fried and highly processed foods. Increase your vegetable intake, and make sure to get some leafy greens every day. And don’t forget about fermented foods! One or two servings per day of low-sugar yogurt, tempeh, sauerkraut or kimchi can help balance your gut bacteria.
2. Watch your portion sizes.
For improved portion control, try practicing the plate method. Strive to make half your plate leafy greens and vegetables. Then balance the remaining half with lean protein,
healthy fats and high-fiber carbohydrates like beans, quinoa or berries.
3. Choose higher-quality carbohydrates.
It’s not necessary to completely avoid carbohydrates while on a lower-carb diet.
Start by reducing or eliminating highly refined carbohydrates (e.g., white flour, white bread, snack foods) and sugar (e.g., soda, candy, sugary cereals). Then, begin increasing high-fiber foods like leafy greens, vegetables,
low-sugar fruits, whole grains and beans. Getting enough fiber is super-important for weight loss while on a low-carb diet. It’s not only essential for optimal digestive tract health (yup, it keeps you “regular”), but it also helps slow the release of carbohydrates into your bloodstream. This effect helps to stabilize blood sugar levels and keep your appetite (and those sugar cravings!) under control.
und er enthält eher mehr Gluten und das ist auch mit dem des modernen Weizens identisch. Nur das Verhälniss der Gliadine zu den Glutenine ist etwas anders. Deshalb auch die etwas biestigen Backeigenschaften.
