Krista’s Kalorietastic Konfabulator

February 14th, 2009  |  Published in What to eat  |  58 Comments

Now that you’ve read all about the major macronutrients — fat, carbs, and protein — you’re probably wondering how the heck you make, like, meals and stuff. After all, foods aren’t just “nutrients”.

First of all, I love NutritionData.com like Perez Hilton loves a starlet meltdown. ND is especially useful because you can do a very detailed nutrient search (check under “Tools”). If you’re curious about which foods are higher in, say, the amino acid valine, ND is your all-knowing guru.

Second, here’s a little chart that might be helpful. Here are common foods that are good sources of the major nutrients.

Remember, whole foods are usually combinations of nutrients — most foods have a bit of everything. For example, I’ve filed beans and high-protein grains such as quinoa under “carbs” because their carbohydrate content outweighs their protein content. Nuts and nut butters go under “fat” for the same reason, although they also contain protein.

fat

carbs

protein

  • avocado
  • coconut (fresh, milk, and/or oil)
  • fish oil and oily fish such as sardines
  • nuts: almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, etc.
  • peanuts (these aren’t nuts, by the way, but legumes, in the same family as peas and beans)
  • saturated fats from animal sources, e.g. duck fats, chicken skin, pork fat, lard
  • seeds: pumpkin, sunflower, hemp, chia, sesame, poppy, flax, etc.
  • relatively unprocessed oils such as flax, hemp, walnut, pumpkinseed, cold-pressed olive oil, palm oil, unprocessed sesame oil

fats to avoid or minimize:

  • processed oils such as canola, corn, sunflower, soy, peanut
  • processed solid fats such as margarine
  • processed fats such as cooking sprays in an aerosol can (OK, c’mon — aerosol can = NOT FOOD)
  • whole grains such as buckwheat, quinoa, rye, amaranth, teff, barley, oats, wild rice, brown rice
  • corn (which counts as a grain, not a vegetable)
  • starchy vegetables such as carrots, squash, yams
  • other vegetables, especially green vegetables, have carbs in them, but generally their vitamin and fibre content outweighs their carb content
  • fruit
  • beans, peas, lentils

carbs to avoid or minimize:

  • grains in general IF you are sensitive to them, especially wheat, rye, barley, and oats (which contain gluten)
  • white bread
  • white pasta
  • white rice
  • white potatoes
  • sugar
  • honey, agave (yeah, they’re “natural”, but they’re still sugar)
  • common sweeteners such as high fructose corn syrup, glucose-fructose (look for “ose” on the label)
  • fish
  • poultry: chicken, turkey, duck, goose, turducken (ha)
  • seafood: shellfish, shrimp, squid and octopus
  • beef
  • pork
  • wild game: venison, elk, emu, rabbit, wild boar, squirrel, groundhog etc.
  • fermented soy: miso, tempeh
  • eggs
  • milk, cheese, yogurt
  • the lesser-appreciated microlivestock: insects, snails, frog legs
  • *if you have trouble getting “real food” protein and need a convenient, portable, high-quality protein source: protein powders such as whey protein, egg white protein, sprouted brown rice protein, hemp protein, pumpkin seed protein, etc.

protein to avoid or minimize:

  • processed and/or unfermented soy: fake meats, TVP, unfermented tofu, soy protein powders or other formulations
  • anything endangered or likely to be high in environmental pollutants, e.g. tuna (mercury)
  • sweetened dairy products (e.g. yogurt, chocolate milk)
  • protein sources that have been cooked in certain ways: highly charred on the grill; deep fried

Now let’s look at some sample meals that combine these three groups. I’ve given you some ideas from various cuisines.

If you’re controlling your carbohydrate intake, simply eliminate things like noodles and grains and minimize fruit in favour of vegetables. Note also that I’ve listed some vegetables as carb sources, but again, except for the root vegetables/tubers (carrots, yams, potatoes, taro, etc.), and squash, they’re mostly just vitamins, fibre and water.

Ideally, vegetables should form the largest proportion of your meals.

So, for instance, in your East Asian stir-fry, opt for something like 75%-80% vegetables (by volume), 4-6 ounces of protein (about the size of the palm of your hand or a deck of cards), a sparing sprinkle of nuts or sesame seeds, and a small serving of noodles (optional). Some nutritionists use the “plate method” to describe this: imagine half your plate is vegetables, one-quarter is protein, and one-quarter is the carbohydrate portion.

Personally I suggest that folks view starchy carbohydrates as a condiment and include about the same amount they’d use for other condiments such as salsa.

Again, in general, the bulk of your carbohydrates should generally be consumed around exercise, either before or after.

  • (Thai) Beef, chicken or shrimp curry with coconut milk and vegetables (served over brown rice if desired)
  • (South Asian) Same deal as Thai, except different curry seasonings and a side of cucumber in yogurt or carrot chutney, or a mango lassi (mango whipped with yogurt)
  • (Greek or Middle Eastern) Roasted meat, poultry, seafood or tempeh with roasted zucchini, eggplant, and peppers brushed with a little olive oil, with a side of chickpea hummus or even straight tahini (sesame butter)
  • (East Asian) Vegetables and protein of choice stir-fried with a little olive oil, served over soba (buckwheat) noodles, topped with a sprinkle of sesame seeds or crushed almonds
  • (Italian) Grilled rabbit with whole wheat pasta in a tomato sauce and side of rapini tossed with a little olive oil
  • (French) Nicoise salad with fish, boiled egg, green beans, salad greens and Dijon vinaigrette
  • (German) Turkey sausage with red cabbage braised in a little olive oil and apple-vinegar sauce
  • (Southern US) Pork tenderloin or turkey breast stuffed with apples, served with wild rice and squash, and a side of collard greens, topped with a sprinkle of chopped walnuts or pecans
  • (Southwestern US) Chili made with beef, turkey, and/or beans (which in a vegetarian version count as the protein), served with guacamole and tomato salsa
  • (California) Seafood served over greens, avocado and grapefruit, tossed with a vinaigrette
  • (Korean) Bi bim bap: grilled beef or tempeh mixed with vegetables, served over brown rice with a cooked omega-3 egg on top
  • (East African) Doro wat (chicken stew) with sauteed greens atop injera (teff flatbread) or with lentil stew; niter kibbeh (spiced butter) made with coconut oil
  • (Indigenous Canadian) Grilled salmon (has omega-3 fatty acids) with wild rice; side of blueberries or stewed cranberries
  • (Indigenous US) Wild game (has a good omega-3 fatty acid profile) with corn and beans; tomato salad
  • (Latin American) Squash soup topped with pepitas (pumpkin seeds) and a side of grilled fish
  • (Caribbean) Jerk chicken with pigeon peas, greens, and coconut

Responses

  1. Michael says:

    February 16th, 2009at 3:05 am(#)

    What oil would you recommend for stir-frying? There are not many oils in your “good” list, and peanut and sunflower oils are out…?

  2. Dena says:

    February 17th, 2009at 1:28 am(#)

    I like your list. Most people think I am crazy I say coconut oil is good and canola is bad. I’m happy to see you have them listed as such!

  3. nine says:

    February 17th, 2009at 1:07 pm(#)

    Woot! This was the page I commented about last week. Thanks!

  4. Donna says:

    February 18th, 2009at 12:57 pm(#)

    Coconut oil for sure!!!!!
    I use it for cooking, on my skin as a scrub with brown sugar and in my hair

  5. Kat says:

    February 18th, 2009at 1:41 pm(#)

    Michael (re: the stir-fry question) — Try Loriva peanut oil, which is the only one on the market that I’ve ever found which is expeller-pressed and processed without heat (it’s rather expensive, though, since it’s pretty inefficient to produce peanut oil this way). Most of their oils are cold-pressed, and all of them are expeller-pressed rather than treated with chemical agents. (Krista, please correct me if I’m wrong, but I believe that the reason canola and peanut oil made it onto your ‘avoid’ list is that the oil is extracted by processing it with weird chemicals and at high temperatures, which destroys the nutritional benefit of the oil and also means you might be eating weird chemicals and toxic byproducts.)

    There are some other oils with fairly high smoke points, like grapeseed oil. Unfortunately, peanut oil is really your best bet for super-high-heat cooking techniques like stir-fry, and it’s the only game in town for deep-frying (which is probably not something to be eating all the time anyway).

    If you try the Loriva oil, be prepared for it to smell like tasty peanuts, and don’t serve it to anyone with a peanut allergy (regular peanut oil has most of the allergens removed during processing, but Loriva does not.)

  6. Cath the Canberra Cook says:

    February 18th, 2009at 8:15 pm(#)

    Is there an explanation somewhere for the “avoid” list? I’m surprised by some of them – what’s wrong with tofu and sunflower oil?

  7. Mistress Krista says:

    February 19th, 2009at 1:13 am(#)

    In general I recommend avoiding or minimizing most vegetable-based oils; they are typically highly processed and overuse of them disrupts the ideal fatty acid intake ratio of omega-3 to omega-6. I also recommend avoiding soy that is not fermented.

  8. Cath the Canberra Cook says:

    February 21st, 2009at 12:31 am(#)

    Err, Krista, schweetie-honey-darling, that’s just repeating the statement without actually answering the question… *pokes out tongue*

    Fortunately, though, I have recovered my branez from wherever I left them, and learned to use search. For the benefit of others, explanations are found here:
    http://www.stumptuous.com/10-2002-soy-is-the-new-hemp
    http://www.stumptuous.com/all-about-fat-1

  9. Cath the Canberra Cook says:

    February 21st, 2009at 12:32 am(#)

    (I meant that tease about the soy, not the oil. You did answer that bit. Now where were my brains again?)

  10. Sara says:

    February 24th, 2009at 8:19 am(#)

    I coach a high school rowing team, and I’ve been going to some sports med/coaching classes and they say that Chocolate milk is actually like some kind of post-workout superdrink akin to gatorade but with protein. Apparently science is proving that the ratio of carbs to protein in chocolate milk is some kind of magic number and if you drink 15 oz immediately after working out, its excellent for recovery and improving performance.

    Is this crap fabricated by the local dairy companies?

    Personally, I think the idea of chugging down something that thick while gasping for every last shred of oxygen is pretty gross, but it’s A) something the kids think is yummy, B) convincing on paper, and C) we get it free since the local dairy sponsors the team to an extent.

    Good, bad, or just silly?

  11. Mistress Krista says:

    February 24th, 2009at 8:32 am(#)

    I think it’s a bit of all three. You could do worse. You could do a whole lot better, too. And 15 ounces? C’mon. 350 calories, 54 freaking grams of sugar!

  12. Mikkel says:

    March 9th, 2009at 4:14 pm(#)

    i never knew about the cold pressed oils .. im gonna look for it in the future ! thanks for another great article :)

  13. Chris says:

    March 11th, 2009at 11:24 am(#)

    I know the Canadian national rugby team has clod chocolate milk on hand for players after games. Not that it means anything…lol.

  14. Lisa says:

    March 21st, 2009at 9:13 pm(#)

    Rice bran oil is good to fry with.

  15. Lillia says:

    April 2nd, 2009at 10:32 am(#)

    I stopped stir frying and started steaming and lost 15 pounds. Add a little toasted sesame oil after the steaming and the taste is great. I was eating too much fish and frying in olive oil and it resulted in severe gout. So I followed the vegetarian guidlines and now think getting gout was the best thing that ever happened to me. My appetite is so much more in control now, and I eat a berry smoothie for breakfast, a salad or steamed vegetables for lunch, use eggs, tofu, beans, plain yoghurt, nuts and don’t even crave a carb. Apples pull all the fat out of you, so I eat a couple a day. My trainer who is lean as can be says she eats five granny smith a day. Yucatan Guacamole, just a dollup is my salad dressing. I eat right for my type A bloodtype for 14 years, but was eating too much salmon and sardines and oils before. Now I am getting lean and cut. Lovin’ it too.

  16. Rachel says:

    April 8th, 2009at 10:12 am(#)

    I am just a little curiouse as to know how you would find out how to eat according to your blood type. I am very interested in doing that?

  17. Mistress Krista says:

    April 8th, 2009at 10:49 am(#)

    Bear in mind that the blood type concept is not well supported in clinical evidence. A more effective way to eat is according to body type.
    http://www.bostonherald.com/blogs/entertainment/step_up/index.php/2009/02/19/eating-right-for-your-body-type-hint-it-doesnt-include-dunkin-donuts/

  18. Lisa says:

    April 17th, 2009at 2:08 pm(#)

    Mary’ Oil Blend is good to saute with also. It is recommended by Mary Enig a noted phd and expert on fats and oils. Mix 1/3 coconut oil, 1/3 olive oil and 1/3 sesame oil.

  19. Lisa says:

    April 17th, 2009at 2:09 pm(#)

    http://www.westonaprice.org/soy/ploy.html “The Ploy of Soy”

    http://www.westonaprice.org/knowyourfats/conola.html “The Great Con-Ola”

  20. Mistress Krista says:

    April 17th, 2009at 5:18 pm(#)

    I literally just saw Sally Fallon speak (like, an hour ago) — she wrote some of the research with Mary Enig. She also likes things like rendered duck/goose fat, beef tallow, pork lard, butterfat etc. Sat fats are very stable chemically and thus are good for cooking.

  21. Pam says:

    April 20th, 2009at 4:55 am(#)

    So… what about vegans? Nothing in the protein column for that, since beans are carbs and tofu is a “to avoid.” Lentils?

  22. Mistress Krista says:

    April 20th, 2009at 5:23 am(#)

    Vegans can eat beans/legumes, high-protein grains such as quinoa, nuts, and fermented soy. There are also vegan protein powders available, such as Vega. It’s not that beans don’t contain protein; it’s that they are primarily a starch source.

  23. Lose Fat & Build Muscle says:

    May 9th, 2009at 2:27 am(#)

    Superb chart you have there. I just wanted to add that you should avoid those types of carbohydrates because they are rated high on the glycemic index. They cause blood gluclose levels to spike.

  24. Jennythenipper says:

    May 15th, 2009at 11:54 am(#)

    I want to address the chocolate milk, post endurance sport myth. I agree with Krista, you could do worse, but you could do way better. I think it got started because some high profile marathon runners were doing it. Their reasoning was that chocolate milk is readily available almost anywhere where other, better post work out carbs/protein food choices are harder to come by. So if your problem is that in Athens, post-marathon you can’t find fresh fruit, peanut butter, non-sugar enhanced dairy then yeah, maybe chocolate milk is a solution. I think most serious running coaches would say your way better off with an orange and some yogurt or a banana and some plain milk. It’s weird, lately at races I’ve been seeing piles of junk food like cookies alongside the fruits. As if any kind of carb, post race is equal to any other.

  25. Trishy says:

    May 15th, 2009at 1:00 pm(#)

    I’m not quite buying some of the arguments against canola oil. I understand that there are very few oils suitable for human consumption before some kind of processing, and therefore most cooking oils are processed. However, the arguments given in the article at http://www.westonaprice.org/knowyourfats/conola.html may be misguided, or at the very least, not the whole story. The author argues that although the legal limit of trans fatty acids in processed oils is low, many manufacturers exceed this limit. First of all, the effect of processing temperature and time on isomerization of fatty acids is well-known, and the extent of isomerization can be precisely controlled and minimized (Journal of the American Oil Chemists’ Society, 2001, 973) (Chemical Engineering and Processing, 2007, 375). Now this doesn’t necessarily mean that manufacturers do minimize this, but there was a recent study that analyzed the extent of isomerization in processed cooking oils, and the authors of this study found that all analyzed cooking oil samples (after industrial hydrogenation and deodorization) had trans fatty acid contents of 0.8-1.4% (Food Chemistry, 2009, 323), much lower than listed on that website. So, there is some conflicting evidence on that point. It probably depends on the manufacturer.

    Also, in the article “The Great Con-ola”, the author argues that a diet too high in omega-3 fatty acids is not healthy when combined with a diet too low in saturated fats, and “…in the context of the modern diet, where the health-conscious community is relying on monounsaturated fats almost exclusively…” this can be dangerous. This sounds grossly unrealistic to me. I personally do not know anyone, including health conscious people, who rely almost exclusively on monounsaturated sources of fat. The data exemplifying the dangers of canola oil and monounsaturated fats came from studies in which rats were fed exclusively canola oil as their fat source, for example, and this does not parallel any modern diet I have seen. No one gets all their fat from canola oil, and I don’t think any sensible person would argue that you should.

    I am all about limiting the extent of processing in food intended for consumption, and crap like TV dinners and Nutri-grain bars that masquerade as food definitely need to be hauled to the garbage. But the reality is, most things we consume are processed in some way, and that is not necessarily bad. Milk and eggs are pasteurized to make them safer, and several studies have shown that this process does not harm the nutritional content. Chocolate and coffee are not raw foods (although they can be, but raw chocolate tastes weird). And I don’t think anyone would ever want to drink unprocessed water. So long as there are a lot of people on the planet and a food supply that struggles to feed everyone, some amount of processing will always be necessary, so I think that along with minimizing the extent of processing, it is equally important to understand the method and minimize the damage done to the food by processing. Based on the evidence that I have found, canola oil does not seem to be very high on the list of foods with nutritional profiles that are significantly altered by processing.

  26. RT says:

    May 19th, 2009at 11:37 am(#)

    What happened to your how to make a protein bar article?

  27. Mistress Krista says:

    May 20th, 2009at 5:05 pm(#)

    Get thee hence:
    http://www.stumptuous.com/make-your-own-protein-bars

  28. Jeremy says:

    June 1st, 2009at 1:50 pm(#)

    Hi Krista

    Does soy protein powder come under the category “processed soy” and therefore on the minimise or avoid list?

    I am considering purchasing soy protein powder to use instead of the usual whey powder for a change. I know it is less of a complete protein source but it is far cheaper.

    Thanks!!!

  29. Mistress Krista says:

    June 1st, 2009at 6:42 pm(#)

    It depends. Some types are manufactured with fermented soy, so check the labels.

  30. Matt S says:

    June 8th, 2009at 12:43 pm(#)

    This is very useful list! I will be referring people back here.

    I like how you have broken down each macro nutrient into GOOD vs BAD while addressing some common myths…but what the heck is turducken!?

  31. Lyssa says:

    June 12th, 2009at 11:57 am(#)

    Matt S: Turducken is a chicken stuffed in a duck stuffed in a turkey. Don’t ever try to make one for thanksgiving, it’s hell. Not to mention a metric fuckload of meat.

    This is an awesome list, I’m sure it’ll come in handy for me.
    Although it’s making me realize just how badly I fell off of the eating healthy wagon. :/

  32. greengirl says:

    July 1st, 2009at 5:51 pm(#)

    Hi Krista! You say in your chart to avoid grains if you are sensitive to them. How can a person tell if they are sensitive to grains? Thanks.

  33. Mistress Krista says:

    July 2nd, 2009at 7:22 am(#)

    Hey there, check out my article on grains for more information on intolerance:
    http://www.stumptuous.com/grains-graaaaainnss

  34. E says:

    August 23rd, 2009at 8:54 am(#)

    I love that you clarified that corn is a grain and not a veggie!

  35. Laura says:

    August 27th, 2009at 10:11 pm(#)

    protein is important but the list leaves miso, tempeh, and dairy products for vegetarians. Why are “fake meats” on the to avoid list?
    Right now I basically live on veggies and bread. That can’t be healthy… :/

  36. Mistress Krista says:

    August 28th, 2009at 12:56 pm(#)

    There are many veggie protein powders available: hemp or brown rice protein as well as blends such as Vega. You also have eggs, dairy, and fermented soy. High-protein grains (e.g. quinoa) and beans/legumes can certainly contribute to the protein total but primarily they are carbohydrate sources. They’re like carbs with protein along for the ride.

    Fake meats are a highly processed product. Check out the ingredient list. :) In general I recommend avoiding non-fermented soy as much as possible. Fake meats, along with their other questionable ingredients, also tend to deliver a soy bomb — unfermented soy in much higher amounts than traditionally consumed by Asian cultures, and in a format (non-fermented) that is arguably inappropriate for human digestion.

  37. Chris says:

    September 11th, 2009at 10:12 am(#)

    http://www.citeulike.org/user/Terkko/article/5446940

    thought this might interest you and your readers…

  38. EJ says:

    September 14th, 2009at 12:14 am(#)

    Hey Krista,
    I’m fairly new to your site, but am finding it very helpful thus far!
    I just wanted to clarify that saturated fats (animal fats) should be restricted in everybody’s diet, and people should be focusing on consuming more unsaturated fats (vegetable oils, fish, etc). Saturated fats increase the LDL cholesterol (the bad cholesterol) in the body, the one that causes build up in blood vessels and can lead to heart and cardiovascular disease.
    Also, some types of margarine (I’m assuming you have them in America and Canada, I’m Australian) contain plant sterols that effectively promote HDL cholesterol (the good cholesterol) in the body, which also helps to remove/reduce LDL cholesterol, so I don’t think you should discount them completely.
    Saturated and trans fats are chemically more stable than unsturated fats, which is why they are used more in commercial baking and cooking (give better texture, and are usually cheaper).
    Just a heads up!
    EJ.

  39. Mistress Krista says:

    September 19th, 2009at 6:04 am(#)

    Hi EJ, wellll, the data doesn’t really support those claims. No data suggests that we should consume industrially produced fats (which include industrially produced oils, margarines, trans fats, etc.) in preference to naturally occurring ones esp. omega-3s. Also, the claim that saturated fats are responsible for CVD has come under significant scrutiny in recent years. Many researchers are now discounting this so-called “lipid hypothesis” or at least downgrading its status (which is actually not a new finding; scientists were aware of this in the 1920s and 30s).

  40. Maheen says:

    September 20th, 2009at 1:15 am(#)

    Hello, Krista,
    I am writing to you from Mumbai, India. I have been visiting your website for the last couple of years after I chanced upon it. I have to say I find the new format confusing and have to look really hard to find all the information that earlier was so easy and logically placed to find. Anyway, I guess I’ll get used to this new layout too.
    I have had two babies in the last three years, the younger one being 14 months now. I have a huge pregnancy belly that just won’t go away. People keep asking me when I’m due!! I finally joined the gym and even paid good money for a “premium” category personal trainer but I have seen no results. My training is all over the board, somedays it’s power yoga, other days it’s functional and somedays it’s athletic or some weights, three days a week. Other three days I do cardio, which is basically walking briskly on the treadmill for 20 mins plus ten mins interval training on the stationery bike.
    I have returned to your website time and again and I am planning on taking up your beginner’s workout and making changes to my diet one thing at a time. I am 5 feet 81/2 inches tall and weigh 76 kgs as of today. My waist hip ratio is 1.01 Please tell me I can become lean and fit and lose this pregnancy belly that just doesn’t seem to go away.
    You are my inspiration.
    Best regards,
    Maheen

  41. Eleanor says:

    October 28th, 2009at 10:36 am(#)

    Hi Krista,

    I love your site but there’s not a lot here for vegetarian women, except that you’ve told us to avoid TVP and certain tofu, my main sources of protein. Could you provide all of us some resources and/or recipes specifically designed to be vegetairan friendly?

    Thanks!

  42. Mistress Krista says:

    October 28th, 2009at 12:05 pm(#)

    Eleanor: If you can eat dairy you’ll see I recommend things like cottage cheese and whey protein; if you can eat eggs, then… ummm… eat eggs. Nuts and nut butters are another source, although they are high in fat so if you are watching your calories, be sparing. Of course properly prepared (soaked or sprouted, in both cases) high protein grains like quinoa and beans/lentils are OK too. There are also veggie protein powders available, such as sprouted rice, hemp, and vegan blends like Vega.

    I do recommend avoiding most soy products, not to be a meanyhead to veg ladies but because the evidence very strongly shows that they are industrially produced non-food creations that should not be consumed.

  43. Diana says:

    December 5th, 2009at 6:48 pm(#)

    I really have to wonder how you classify tofu and edamame as “not a food”. And evidence?

    Sure, I hate fake soy-based meat as much as the next person, but that’s because it’s taking soy and completely twisting it out of shape and into a tortured mockery of itself. Tofu (in all its glorious forms), edamame and other soy products from people who have been dealing with this bean for a LONG freakin’ time? I’d say that’s damn well food.

    The key is to recognize that you don’t have to cram soy down your maw at every opportunity. That way lies problems. But that’s a matter of quantity and quality, not the ingredient itself.

  44. Mistress Krista says:

    December 6th, 2009at 7:11 am(#)

    Diana, see my comments here:
    http://www.stumptuous.com/10-2002-soy-is-the-new-hemp

  45. Aaron says:

    December 27th, 2009at 6:57 am(#)

    The problem with this list is that it its all about the ratios of these foods. There is nothing wrong with white rice, if its eaten together with enough protein, fiber, fat and minerals (think broth). Brown is better, yes, but sanity, and a social life are nice too.

    And I really disagree with putting almost every oil except coconut on the bad list. My evidence supporting this comment is the continent of Asia.

    If you are eating enough good saturated fats as well as sufficient anti-oxidants, and just a good diet generally, these are fine (well i cant speak for canola). Just dont overdo it.

    I dont see higher rates of skin problems, heart disease, dandruff, joint problems, or inflammatory conditions among chinese people or anything. There is no need to become a dietary freak.

  46. Mistress Krista says:

    December 27th, 2009at 7:03 am(#)

    Sorry, that evidence is not overly compelling. Clinical research does not support most of your assertions. And brown rice is not incompatible with a social life, as far as I am aware.

  47. numblenurse says:

    January 6th, 2010at 11:29 pm(#)

    Agree with all your listings and rationale. One question — how do you feel about rice milk? I am vegan and use rice milk as a source of calcium . . .

  48. Mistress Krista says:

    January 7th, 2010at 6:27 am(#)

    Numblenurse: If rice milk is your source of calcium I wouldn’t bother with it. Rice milk doesn’t contain calcium on its own, so it’s fortified. In other words, manufacturers add calcium to it. You might as well eliminate the intermediary and simply supplement calcium.

  49. Lisa says:

    March 1st, 2010at 11:20 am(#)

    Krista -

    Having discovered your site years ago, I come back from time to time…you always seem to be able to cut through all the BS and mis-information out there.

    Having attended a Weston Price conference last month and hearing Sally Fallon speak, I have completely changed my diet to include raw milk, coconut oil, grass-fed animal products, bone broth (that I actually make myself). I feel amazing, have no digestion problems and have energy like never before.

    On the subject of processed vegetable oils, Sally showed us a flowchart demonstrating the process that these oils go through…it was an eye-opener, for sure. These oils are processed at such high temperatures that they turn rancid…pretty disgusting.

    Anyway, I wanted to thank you for keeping on the cutting edge of all that’s healthy!

    Lisa

  50. Mistress Krista says:

    March 12th, 2010at 8:17 am(#)

    Maheen: With good nutrition, well-planned resistance training, pushing yourself a little bit, and being consistent, anything is possible. :)

  51. Karla says:

    March 26th, 2010at 3:00 am(#)

    Chocolate milk “myth”: Uh no. No conspiracy here. It was studied by Loughborough University (THE leading sports university in the UK) so it’s not a “myth” but the subject of serious academic study.

    It was found to be a superiour recovery drink to sports drinks. Are there better things out there? I expect so. Is it a myth that you’re better off drinking milk (or even chocolate milk) than Lucozade or Gatorade? According to the studies, no, it’s not a myth. Would I rather drink milk than a chemical cocktail? Mos’ def’.

  52. workouts for women says:

    April 7th, 2010at 10:41 am(#)

    I’ve always wanted to simplify things especially when it comes to counting calories. This chart has helped me a lot as far as keeping tabs on what I eat. I always thought that honey was good for you. I grew up thinking that it cured whatever ailed you, so I ate a lot of it. But, I believe your chart… it still does have sugar, and it can affect your body in a negative way. Thanks for this info. I will hang this chart on my refrigerator door. I hope you don’t mind.

  53. Michelle says:

    April 21st, 2010at 10:12 am(#)

    Krista – What do I do if I’m really trying to adhere to this, but coming off being vegan for a decade or so? I get a little queasy when it comes to eating eggs and dairy, and have no idea how to prepare meat. Is tempeh my only option?

    Thanks!

  54. Mistress Krista says:

    April 22nd, 2010at 4:49 am(#)

    Michelle: The digestive system responds to what we give it. If you have been vegan for a decade, your body may have decreased production of the enzymes you need to digest protein-rich foods. Additionally, high consumption of soy will inhibit the production or utility of these enzymes. Start by supplementing with a good multi-spectrum digestive enzyme that contains proteases as well as lactase. Slowly add small portions of easily digested dairy (such as yogurt) and egg (usually yolk is better digested than white). You may be OK with digesting whey, but look for a plain unflavoured brand that also contains digestive enzymes, such as the natural flavour of Interactive Nutrition.

    Preparing meat is dead simple: Add fire. :) Chicken is usually well digested, so here’s how to cook 2 basic things.

    1. Chicken breasts. Buy a pack of skinless breasts, sprinkle with salt and pepper, squeeze a lemon over top, slap them into a covered casserole dish. Bake at 350 for about 30 min. Then you can slice the breasts up into things like salad.

    2. Roast chicken. Get a whole chicken. Heat your oven to 450F. Mix olive oil, salt, and pepper. Rub the mix all over the chicken. Make sure the giblets are removed (check inside the body cavity; sometimes there’s a little packet in there). Put the chicken on a roasting tray. Slap it into the oven. Let it sit at 450 for 10 min, then lower the heat to 350 and cook for about 65-75 min (the formula is 15 min plus 15 min per lb, thus 15 + (15 x 3.5 lb) = 67.5 min for a 3.5 lb chicken).

  55. theevilthereof says:

    May 20th, 2010at 8:10 pm(#)

    Hi Krista – what about chickpeas/garbanzo beans? I’m assuming they’d go in your carbs column, but I’ve always thought of them primarily as protein.

  56. Mistress Krista says:

    May 21st, 2010at 4:29 am(#)

    Beans/legumes are what I think of as a “relative protein”. They do have protein but it is lower relative to animal-based sources, and their carbs are higher relative to animal-based sources. However, the more you derive your diet from plant-based sources (i.e. vegan), the more “relative protein” beans/legumes have when compared to the other foods in the diet. Thus, if your diet is entirely plant-based, beans/legumes will be a good protein source, relatively speaking — there’s more protein in beans/legumes than, say, zucchini. If you eat animal products then beans/legumes function more as higher-carb foods in a relative sense. The protein in beans/legumes isn’t irrelevant — aminos are aminos — but if you eat animal products then it’s just not as significant.

  57. Natalie Hagn says:

    February 13th, 2011at 6:53 am(#)

    Hi Krista, looove your site!

    I am severing my bond with most bread (save for sprouted spelt toast in the morn’, delish with nut butter), white pasta and rice, superfluous sugar, etc…and upping the protein. I’m replacing my afternoon muffin/cookie/sweets with protein smoothies and/or nuts (I am usually ravenous between 2 and 5pm)and following the plate division principle you mentioned.

    What I’d like to ask is: where do you stand on dried fruit such as dates and figs? I find them satisfying on their own, and have run across great tasting bars that use date paste as a base without added sugar. I find these useful for a post-workout snack, especially those with nuts in them which are decent protein-wise.

  58. Mistress Krista says:

    February 13th, 2011at 7:46 am(#)

    @Natalie: Treat dried fruits as a high-fibre source of sugar and use them accordingly. Small amounts of postworkout dried fruits are fine; just don’t be fooled into thinking that they are somehow “healthier” (and can be eaten in abundance without consequence) because they’re fruit.


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