Are some people just carb intolerant?

[Karl Masks]

In trying to eat more of a whole foods plant based diet I've been introducing more high carb food. For a long time I've been eating low carb. So I add some healthy carbs to my meals, complex carbs like oats or sweet potatoes. No matter what, they just make me hungry in a way that not eating that stuff doesn't seem to. Ive no idea why this is, perhaps low carb diets fuck up your metabolism somehow. It's very confusing, hence the question. Perhaps some of us just can't eat even healthy carbs.

 

[Pickman's model]

Feeling hungry is good. Not feeling hungry can be a symptom of serious problems

 

[sojourner]

In trying to eat more of a whole foods plant based diet I've been introducing more high carb food. For a long time I've been eating low carb. So I add some healthy carbs to my meals, complex carbs like oats or sweet potatoes. No matter what, they just make me hungry in a way that not eating that stuff doesn't seem to. Ive no idea why this is, perhaps low carb diets fuck up your metabolism somehow. It's very confusing, hence the question. Perhaps some of us just can't eat even healthy carbs.

Might be giving you blood sugar spikes, and therefore dips.The dips will make you hungry.

 

[pinkmonkey]

Short answer - yes. Everyone reacts to food individually and differently. Two people can eat the same food and react totally differently to it. So it could cause blood sugar spikes in one person and not at all in another. I've just read this book which explains it all. Here’s a sneak peek at Tim Spector’s latest book: “Spoon-Fed”

 

[furluxor]

My diet is the same. Are you eating enough protein? You need lots or you will feel hungry. I try to incorporate 2-3 protein sources per meal or else...yes, serious hunger.

Ed to add: some people are hyper-sensitive to sugar and carbs are a ready source of sugar. But I've also heard of people going from lo-carb to hi-carb and their bodies not tolerating carbs well

 

[Karl Masks]

Short answer - yes. Everyone reacts to food individually and differently. Two people can eat the same food and react totally differently to it. So it could cause blood sugar spikes in one person and not at all in another. I've just read this book which explains it all. Here’s a sneak peek at Tim Spector’s latest book: “Spoon-Fed”

but an entire macronutrient group?

Of course we all react differently. Perhaps I'm just allergic to oats and sweet potatoes but something else (not lentils as they do the same) would be better?

That doesn't leave a whole host of options if you want to go meat free unfortunately

 

[Karl Masks]

My diet is the same. Are you eating enough protein? You need lots or you will feel hungry. I try to incorporate 2-3 protein sources per meal or else...yes, serious hunger.

I believe so, but I don't know how much I would need short of eating meat. I meainly eat lots of nuts and seeds right now and tofu, and some fish. I don't really fancy eating seitan or lots of meat.

Perhaps I'm not eating enough protein. Hard to tell. I come away from a meal feeling full, but then, like the old chinese takeaway cliche, I'm hungry very soon after in a way unique to carbs. At least it doesn't happen if I don't eat them.

 

[Cid]

When you make significant changes to diet, things are going to feel different. It's difficult to ascribe those to a particular thing without actually being your dietician (and tbh even that is fairly difficult given limits of self-reporting etc).

 

[maomao]

The only thing that works with me to slow down carbs is slightly stale crusty rolls. It basically takes me so long to gnaw my way through one that I give up eating for a bit afterwards.

 

[pinkmonkey]

but an entire macronutrient group?

Of course we all react differently. Perhaps I'm just allergic to oats and sweet potatoes but something else (not lentils as they do the same) would be better?

That doesn't leave a whole host of options if you want to go meat free unfortunately

I’ve c+p an excerpt for you:
My nutritionist colleague Sarah Berry pointed me to data that exposes this myth. When you look in detail at the results of the eighteen individuals in the almond study mentioned earlier, you see they vary threefold around this ‘average’ calorie estimate, with some people being good or bad metabolisers.5 This means some people eating a handful of daily nuts would unknowingly consume around 700 calories more over a week than others. The calorie-burning assumption also ignores how and when you eat the calories. Studies in humans and mice are now showing that we put on less weight eating identical calories if they are consumed within an eight- to ten-hour window rather than grazing all day.5 We already know that metabolic rates vary, but other factors, like the length of our intestines and how long food takes to pass through our digestive system, play major roles. Differences in our genes or the number of copies of genes we carry can make some of us extract more energy (in the form of sugar) from starchy carbohydrates like potatoes or pasta. Some people produce up to three times more starch-digesting enzymes (amylase) than other people, allowing them to break down starch and release more sugar far quicker. There is a simple experiment you can try to determine how well-adapted your digestive system is to processing starch: eat a basic wheat cracker and time how long it takes for you to taste sweetness.

 

[Karl Masks]

Might be giving you blood sugar spikes, and therefore dips.The dips will make you hungry.

I used to have those, hypoglycemia. That's why I went low carb. This isn't that. It's just hunger.

Dunno what it is. Can't rule anything out. Maybe low carb just fucks up your metabolism, I'm sure that's what the anti low carb crowd would say.

 

[sojourner]

but an entire macronutrient group?

Of course we all react differently. Perhaps I'm just allergic to oats and sweet potatoes but something else (not lentils as they do the same) would be better?

That doesn't leave a whole host of options if you want to go meat free unfortunately

Everyone's microbiome is unique, and deals with various food groups in their own way. Some people are fine with carbs, others get plunged into spikes and dips. Same with fats etc.

Have you tried eating pre and pro biotics? Sauerkraut, kefir etc?

 

[pinkmonkey]

So it’s possibly to do with how well (or poorly) you metabolise what you eat. Some friends of ours are taking part in the study, you wear a patch on your arm and send in stool samples, they’re pretty mindblown at how different they are as in how well they metabolise the food from the same meal.
So, someone elses vegan diet might not suit you. I’m definitely someone who can eat a lot of fat and not put on weight but I avoid sugar, it sends me mental.

 

[sojourner]

I used to have those, hypoglycemia. That's why I went low carb. This isn't that. It's just hunger.

Dunno what it is. Can't rule anything out. Maybe low carb just fucks up your metabolism, I'm sure that's what the anti low carb crowd would say.

Okay, and you know that how? Do you wear a monitor?

 

[Karl Masks]

I’ve c+p an excerpt for you:
My nutritionist colleague Sarah Berry pointed me to data that exposes this myth. When you look in detail at the results of the eighteen individuals in the almond study mentioned earlier, you see they vary threefold around this ‘average’ calorie estimate, with some people being good or bad metabolisers.5 This means some people eating a handful of daily nuts would unknowingly consume around 700 calories more over a week than others. The calorie-burning assumption also ignores how and when you eat the calories. Studies in humans and mice are now showing that we put on less weight eating identical calories if they are consumed within an eight- to ten-hour window rather than grazing all day.5 We already know that metabolic rates vary, but other factors, like the length of our intestines and how long food takes to pass through our digestive system, play major roles. Differences in our genes or the number of copies of genes we carry can make some of us extract more energy (in the form of sugar) from starchy carbohydrates like potatoes or pasta. Some people produce up to three times more starch-digesting enzymes (amylase) than other people, allowing them to break down starch and release more sugar far quicker. There is a simple experiment you can try to determine how well-adapted your digestive system is to processing starch: eat a basic wheat cracker and time how long it takes for you to taste sweetness.

That's interesting and I've been watching a ton of her ZOE clips recently. Forgive me though, as this book seems interesting and I have a lot of time for the OE peeps, but I'm not sure this really speaks to this particular issue.

 

[Karl Masks]

Okay, and you know that how? Do you wear a monitor?

Well no, but I'm not sure that would change anything. If they are blood sugar spikes there's not much I can do. I know there are some strategies for easing blood sugar spikes from food, such as eating fat with the meal. I don't know if blood sugar spikes, then presumably dips, manifest as hunger.

 

[furluxor]

I believe so, but I don't know how much I would need short of eating meat. I meainly eat lots of nuts and seeds right now and tofu, and some fish. I don't really fancy eating seitan or lots of meat.

Perhaps I'm not eating enough protein. Hard to tell. I come away from a meal feeling full, but then, like the old chinese takeaway cliche, I'm hungry very soon after in a way unique to carbs. At least it doesn't happen if I don't eat them.

Yeah, it is hard to tell. I can't be bothered to do the maths so have no idea how much protein I actually consume. The only ideas that come to my mind are:

• You could test it by upping protein, seeing how quickly you get hungry, upping it again, checking again. Is the hunger diminishing or not?
• This is very individual but I find that first meal of the day sets the tone for the rest. I try to combine oats (or other grain), nuts and soy yoghurt/milk for three protein sources.

 

[sojourner]

Well no, but I'm not sure that would change anything. If they are blood sugar spikes there's not much I can do. I know there are some strategies for easing blood sugar spikes from food, such as eating fat with the meal. I don't know if blood sugar spikes, then presumably dips, manifest as hunger.

Course it would, you could avoid eating the foods that do that. Spikes and dips are very bad for the body, stresses it out, causes inflammation.

They do manifest as hunger. I can testify to that.

It's not your fault you're hungry all the time: Our groundbreaking new study reveals why - more info. "People whose blood sugar levels dip significantly 2-4 hours after eating (‘big dippers’) are more likely to feel hungry sooner".

 

[Karl Masks]

Yeah, it is hard to tell. I can't be bothered to do the maths so have no idea how much protein I actually consume. The only ideas that come to my mind are:

• You could test it by upping protein, seeing how quickly you get hungry, upping it again, checking again. Is the hunger diminishing or not?
• This is very individual but I find that first meal of the day sets the tone for the rest. I try to combine oats (or other grain), nuts and soy yoghurt/milk for three protein sources.

I usually eat tofu, but I seem to eat a lot of that. Before it would be fish, but im trying to cut back on the meat.

I agree about breakfast I think. I guess I can try the protein thing. Can't hurt

 

[Karl Masks]

Course it would, you could avoid eating the foods that do that. Spikes and dips are very bad for the body, stresses it out, causes inflammation.

They do manifest as hunger. I can testify to that.

It's not your fault you're hungry all the time: Our groundbreaking new study reveals why - more info. "People whose blood sugar levels dip significantly 2-4 hours after eating (‘big dippers’) are more likely to feel hungry sooner".

I guess carbs aren't for me. Which limits choices somewhat.

 

[LDC]

There is so much hippie quackery around diet and food plus usually a massive psychological (and cultural) element.

I would address other things first; are you overweight, what is your overall health like, are you stressed, do you exercise enough, do you have any allergies, what medication are you taking, how much are you drinking/smoking, any drug use, any medical conditions, etc. etc. before you start thinking you might be allergic or intolerant to a whole category of food.

 

[newme]

I used to have those, hypoglycemia. That's why I went low carb. This isn't that. It's just hunger.

Dunno what it is. Can't rule anything out. Maybe low carb just fucks up your metabolism, I'm sure that's what the anti low carb crowd would say.

I went keto. No hunger at all. I fasted for 48 hours accidentally a few times. Hunger is a lack of satiety, low carb means you need to replace what you lost from the carb sources.

Fat - keeps you feeling satiated
Protein - ensures muscle is not depleted
Carbs - hard limit to ensure ketosis.

Obviously don't need to go that extreme but if you just cut carbs, you get deficiencies and any carbs will spike blood sugar more. Sweet potatoes are high GI. I love the things and great for some vitamins. Potassium, magnesium and sodium are important. Lo/no salt for pot and sod, magnesium has tablets available. I was doing the gym 7-10 times a week and eating 5-7 times. Was never hungry and often had to make myself eat something. Its highly personal tho. Can't say to my daughter yay you are by a dock, lots of crabs (caught and released), free protein. She would die cos of allergies.

I ignored a lot of the more extreme nonsense and did what worked for me. Unfortunately a lot of those that promote these things promote what worked for them. I can't stand brassica, it's an issue with low carb anything. I eat onions, garlic, tomatoes, peppers tho which some say is a no. Have to do what works for you. I lost 2 stone having one gourmet meal a day and wasn't hungry. Did a 80km cycle with no hunger. Won't work for everyone.

Any big change in your diet won't work well immediately. It's a marathon not a sprint.

 

[savoloysam]

A carb rich diet is not a sensible one. I always say a balanced diet with a bit of everything is good. The less carbs you can get by on eating the better and try to go for wholemeal and slow release ones when you can.

 

[maomao]

There is a simple experiment you can try to determine how well-adapted your digestive system is to processing starch: eat a basic wheat cracker and time how long it takes for you to taste sweetness.

I have tried this and experience no sweetness at all, maybe a mild creaminess from about 45 seconds. But I can't find anything to tell me what the results mean.

 

[Idaho]

Don't eat carbs until later in the day. Have a high fat breakfast. Fat is your friend in limiting food intake. Nuts and seeds especially.

 

[Karl Masks]

A carb rich diet is not a sensible one. I always say a balanced diet with a bit of everything is good. The less carbs you can get by on eating the better and try to go for wholemeal and slow release ones when you can.

Those are the carbs I'm talking about. What do you consider 'carb rich'?

 

[Karl Masks]

I went keto. No hunger at all. I fasted for 48 hours accidentally a few times. Hunger is a lack of satiety, low carb means you need to replace what you lost from the carb sources.

Fat - keeps you feeling satiated
Protein - ensures muscle is not depleted
Carbs - hard limit to ensure ketosis.

Obviously don't need to go that extreme but if you just cut carbs, you get deficiencies and any carbs will spike blood sugar more. Sweet potatoes are high GI. I love the things and great for some vitamins. Potassium, magnesium and sodium are important. Lo/no salt for pot and sod, magnesium has tablets available. I was doing the gym 7-10 times a week and eating 5-7 times. Was never hungry and often had to make myself eat something. Its highly personal tho. Can't say to my daughter yay you are by a dock, lots of crabs (caught and released), free protein. She would die cos of allergies.

I ignored a lot of the more extreme nonsense and did what worked for me. Unfortunately a lot of those that promote these things promote what worked for them. I can't stand brassica, it's an issue with low carb anything. I eat onions, garlic, tomatoes, peppers tho which some say is a no. Have to do what works for you. I lost 2 stone having one gourmet meal a day and wasn't hungry. Did a 80km cycle with no hunger. Won't work for everyone.

Any big change in your diet won't work well immediately. It's a marathon not a sprint.

it sounds as if you think a low carb diet would be better. I would like to have the flexibility to eat most things (within reason, oats not...insects for instance)

 

[SpookyFrank]

Short answer - yes.

Even shorter answer- with the added bonus of not being completely wrong- no.

 

[savoloysam]

Lots of bread, chips, biscuits, sweet things, they are either fattening or lead you on an endless sugar rush/crash cycle where you rarely feel satiated. Mixing protein, healthy fats and wholemeal pasta and fruits for example is quite ok

 

[SpookyFrank]

For a long time I've been eating low carb.