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Iron
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Diet of the human male 1st edition not revised-
Translated by ChatGPT5 from Swedish
Translated by ChatGPT5 from Swedish
Fiber is good for:
-Soluble fibers (from fruit such as apples, citrus fruits, and berries) make sugar absorbed more slowly and therefore help maintain a stable blood sugar level.
-Lowers cholesterol, which reduces the risk of hypercholesterolemia*
-Insoluble fibers (from nuts, seeds, and plants) help peristalsis (intestinal movement) and prevent constipation.
Fiber is bad for:
-Gives a feeling of fullness without providing many calories.
-Too much fiber (>1.35 g per kg body weight) causes:
-Bloated stomach
-Gas formation
-Stomach cramps
-Diarrhoea
*Hypercholesterolemia:
[High-density lipoprotein (HDL) is what is usually called "good cholesterol", while what is usually referred to as "bad cholesterol" is low-density lipoprotein (LDL).]
HDL: Collects LDL and prevents its harmful effects.
LDL: Excess cholesterol can accumulate in the artery walls and prevent blood flow to the brain, heart, and other organs. Research suggests that high cholesterol may increase the risk of cardiovascular disease such as heart attack, stroke, atherosclerosis, transient ischemic attack (TIA), and peripheral arterial disease.
HDL therefore transports cholesterol from the blood vessels to the liver, while LDL does the opposite.
Alternatives to fibre:
-Regulate sugar: Protein-rich food (meat), fluids and electrolytes (water), certain enzymes (pineapple, papaya)
-Help peristalsis: Probiotics (kefir), fluids and electrolytes (water), certain enzymes (pineapple, papaya)
-Prevent hypercholesterolemia: Omega-3 (fatty fish), HDL (exercise), reduce saturated fat (dairy)*
“Despite the well-established observation that substitution of saturated fats for carbohydrates or unsaturated fats increases low-density lipoprotein (LDL) cholesterol in humans and animal models, the relationship of saturated fat intake to risk for atherosclerotic cardiovascular disease in humans remains controversial. A critical question is what macronutrient should be used to replace saturated fat. Substituting polyunsaturated fat for saturated fat reduces LDL cholesterol and the total cholesterol to high-density lipoprotein cholesterol ratio. However, replacement of saturated fat by carbohydrates, particularly refined carbohydrates and added sugars, increases levels of triglyceride and small LDL particles and reduces high-density lipoprotein cholesterol, effects that are of particular concern in the context of the increased prevalence of obesity and insulin resistance. Epidemiologic studies and randomized clinical trials have provided consistent evidence that replacing saturated fat with polyunsaturated fat, but not carbohydrates, is beneficial for coronary heart disease. Therefore, dietary recommendations should emphasise substitution of polyunsaturated fat and minimally processed grains for saturated fat.” - Patty W Siri-Tarino, Qi Sun, Frank B Hu, Ronald M Krauss. Published in National Library of Medicine, National Centre of Biotechnology Information, part of the US government.
Summary of the source above:
Saturated fat gives LDL. Replacing it with carbohydrates leads to lower HDL*. Replacing it with polyunsaturated fat, which is found in fish, is most effective.
*Low HDL is bad as HDL helps transport existing cholesterol to the liver.
Cholesterol is still produced without fibre, and therefore it is still important to have a good amount of HDL.
[The liver produces VLDL. VLDL = Very Low-Density Lipoprotein. Contains triglycerides and cholesterol. VLDL is released from the liver into the blood. VLDL is converted to LDL in the blood. Enzymes in the blood (for example, lipoprotein lipase) break down triglycerides in VLDL → VLDL becomes smaller and denser → LDL. The LDL particle is now rich in cholesterol and is transported to tissues. LDL transports cholesterol to cells. Cells take up LDL via LDL receptors. The cholesterol is used for cell membranes, hormones, and bile.]
It is therefore still important to have LDL, and therefore a certain amount of dairy is still good.
Conclusion: Fibre has disadvantages, which means that one should only eat necessary fibre (soluble from fruits that help regulate blood sugar and balance cholesterol), and one should also have a certain amount of dairy in their diet since LDL is still required. While vegetables have no real purpose except for silencing your hunger and should not be greatly consumed unless fasting.
-Soluble fibers (from fruit such as apples, citrus fruits, and berries) make sugar absorbed more slowly and therefore help maintain a stable blood sugar level.
-Lowers cholesterol, which reduces the risk of hypercholesterolemia*
-Insoluble fibers (from nuts, seeds, and plants) help peristalsis (intestinal movement) and prevent constipation.
Fiber is bad for:
-Gives a feeling of fullness without providing many calories.
-Too much fiber (>1.35 g per kg body weight) causes:
-Bloated stomach
-Gas formation
-Stomach cramps
-Diarrhoea
*Hypercholesterolemia:
[High-density lipoprotein (HDL) is what is usually called "good cholesterol", while what is usually referred to as "bad cholesterol" is low-density lipoprotein (LDL).]
HDL: Collects LDL and prevents its harmful effects.
LDL: Excess cholesterol can accumulate in the artery walls and prevent blood flow to the brain, heart, and other organs. Research suggests that high cholesterol may increase the risk of cardiovascular disease such as heart attack, stroke, atherosclerosis, transient ischemic attack (TIA), and peripheral arterial disease.
HDL therefore transports cholesterol from the blood vessels to the liver, while LDL does the opposite.
Alternatives to fibre:
-Regulate sugar: Protein-rich food (meat), fluids and electrolytes (water), certain enzymes (pineapple, papaya)
-Help peristalsis: Probiotics (kefir), fluids and electrolytes (water), certain enzymes (pineapple, papaya)
-Prevent hypercholesterolemia: Omega-3 (fatty fish), HDL (exercise), reduce saturated fat (dairy)*
“Despite the well-established observation that substitution of saturated fats for carbohydrates or unsaturated fats increases low-density lipoprotein (LDL) cholesterol in humans and animal models, the relationship of saturated fat intake to risk for atherosclerotic cardiovascular disease in humans remains controversial. A critical question is what macronutrient should be used to replace saturated fat. Substituting polyunsaturated fat for saturated fat reduces LDL cholesterol and the total cholesterol to high-density lipoprotein cholesterol ratio. However, replacement of saturated fat by carbohydrates, particularly refined carbohydrates and added sugars, increases levels of triglyceride and small LDL particles and reduces high-density lipoprotein cholesterol, effects that are of particular concern in the context of the increased prevalence of obesity and insulin resistance. Epidemiologic studies and randomized clinical trials have provided consistent evidence that replacing saturated fat with polyunsaturated fat, but not carbohydrates, is beneficial for coronary heart disease. Therefore, dietary recommendations should emphasise substitution of polyunsaturated fat and minimally processed grains for saturated fat.” - Patty W Siri-Tarino, Qi Sun, Frank B Hu, Ronald M Krauss. Published in National Library of Medicine, National Centre of Biotechnology Information, part of the US government.
Summary of the source above:
Saturated fat gives LDL. Replacing it with carbohydrates leads to lower HDL*. Replacing it with polyunsaturated fat, which is found in fish, is most effective.
*Low HDL is bad as HDL helps transport existing cholesterol to the liver.
Cholesterol is still produced without fibre, and therefore it is still important to have a good amount of HDL.
[The liver produces VLDL. VLDL = Very Low-Density Lipoprotein. Contains triglycerides and cholesterol. VLDL is released from the liver into the blood. VLDL is converted to LDL in the blood. Enzymes in the blood (for example, lipoprotein lipase) break down triglycerides in VLDL → VLDL becomes smaller and denser → LDL. The LDL particle is now rich in cholesterol and is transported to tissues. LDL transports cholesterol to cells. Cells take up LDL via LDL receptors. The cholesterol is used for cell membranes, hormones, and bile.]
It is therefore still important to have LDL, and therefore a certain amount of dairy is still good.
Conclusion: Fibre has disadvantages, which means that one should only eat necessary fibre (soluble from fruits that help regulate blood sugar and balance cholesterol), and one should also have a certain amount of dairy in their diet since LDL is still required. While vegetables have no real purpose except for silencing your hunger and should not be greatly consumed unless fasting.
So-called anti-nutrients are found in many foods and affect the absorption of nutrients, especially vegetables and nuts are harmful to iron and other minerals.
How do anti-nutrients work?
One can give a % of how much absorption is blocked by different anti-nutrients.
Non-usable molecules form bonds with nutrients in the stomach and make it impossible for the stomach to absorb these bonds.
Example:
Spinach reduces iron absorption by about 50–70% through oxalates (C2O4²⁻).
[Oxalate or ethanedioate are salts and esters of oxalic acid. The oxalate ion is a complex ion and consists of two carbon atoms and four oxygen atoms. The ion has the charge −2.]
This means that around 60% of the iron in the spinach cannot be absorbed. This would not have been a problem in itself, but when one eats spinach in combination with other foods such as liver, which contains a lot of iron, up to 20%* of this iron can be blocked by oxalates from the spinach, which increases the amount of liver one must eat to get the right amount of iron.
*Oxalates mainly bind non-heme iron, which is common among non-animal foods, while liver contains heme iron.
What this means for a mostly animal-based diet:
If you only eat meat and organs (including liver), you get daily about 1.9× your daily iron requirement. Adding 200 g of spinach to a meat meal would absorb 20% of the iron you take in, and if you ate spinach at every meal, this would reduce your daily absorbed iron. Therefore, you would get about 1.5× your daily iron requirement.
How do anti-nutrients work?
One can give a % of how much absorption is blocked by different anti-nutrients.
Non-usable molecules form bonds with nutrients in the stomach and make it impossible for the stomach to absorb these bonds.
Example:
Spinach reduces iron absorption by about 50–70% through oxalates (C2O4²⁻).
[Oxalate or ethanedioate are salts and esters of oxalic acid. The oxalate ion is a complex ion and consists of two carbon atoms and four oxygen atoms. The ion has the charge −2.]
This means that around 60% of the iron in the spinach cannot be absorbed. This would not have been a problem in itself, but when one eats spinach in combination with other foods such as liver, which contains a lot of iron, up to 20%* of this iron can be blocked by oxalates from the spinach, which increases the amount of liver one must eat to get the right amount of iron.
*Oxalates mainly bind non-heme iron, which is common among non-animal foods, while liver contains heme iron.
What this means for a mostly animal-based diet:
If you only eat meat and organs (including liver), you get daily about 1.9× your daily iron requirement. Adding 200 g of spinach to a meat meal would absorb 20% of the iron you take in, and if you ate spinach at every meal, this would reduce your daily absorbed iron. Therefore, you would get about 1.5× your daily iron requirement.
The liver can produce ketones at a rate of about 2.5 g/kg/day, therefore about 200 g/day for an 80 kg human.
200 ketones (specifically BHB) provide 3.93 MJ per day, my average workout takes 3.35 MJ excluding rest. (Rest is low intesity and therefore covered by energy from fat).
Therefore, even tho the workout is moderate and can even be somewhat covered by energy from fat, ketones cover atleast an entire training for one day and fat covers low-intensity activities for the rest of the day.
-Oxygen required for conversion to energy:
Fat: 23 O2
Glucose: 6 O2
Ketone: 5 O2
-Energy per molecule:
Fat: 106 ATP
Glucose: 30 ATP
Ketone: 21 ATP
-Energy per oxygen molecule:
Fat: 4.6 ATP
Glucose: 5 ATP
Ketone: 4.2 ATP
How fast muscles receive energy, ranked (fastest, fast, slowest):
-Low intensity (Everyday activities, Cardio): Fat, Ketones, Carbohydrates
-Moderate intensity (Training for muscle growth): Fat/Ketones, Carbohydrates
-High intensity (Explosive training, training for strength): Carbohydrates, Ketones, Fat
200 ketones (specifically BHB) provide 3.93 MJ per day, my average workout takes 3.35 MJ excluding rest. (Rest is low intesity and therefore covered by energy from fat).
Therefore, even tho the workout is moderate and can even be somewhat covered by energy from fat, ketones cover atleast an entire training for one day and fat covers low-intensity activities for the rest of the day.
-Oxygen required for conversion to energy:
Fat: 23 O2
Glucose: 6 O2
Ketone: 5 O2
-Energy per molecule:
Fat: 106 ATP
Glucose: 30 ATP
Ketone: 21 ATP
-Energy per oxygen molecule:
Fat: 4.6 ATP
Glucose: 5 ATP
Ketone: 4.2 ATP
How fast muscles receive energy, ranked (fastest, fast, slowest):
-Low intensity (Everyday activities, Cardio): Fat, Ketones, Carbohydrates
-Moderate intensity (Training for muscle growth): Fat/Ketones, Carbohydrates
-High intensity (Explosive training, training for strength): Carbohydrates, Ketones, Fat
Fibers: The fibers needed can be mostly covered or substituted with animalia, diary and fruits. Vegetables just take up space in your stomach that could be used for nutrients.
"Anti-nutrients": Largely irrelevant unless eating huge amounts of spinach together with meat, can be ignored.
Carbo-hydrates: Only usefull for max-speed sprinting, explosive lifting or sports.
"Anti-nutrients": Largely irrelevant unless eating huge amounts of spinach together with meat, can be ignored.
Carbo-hydrates: Only usefull for max-speed sprinting, explosive lifting or sports.
This is part of the collection "The human male" by Cassio Tagge.
All text is handtyped, AI was only used in gathering sources.
All text is handtyped, AI was only used in gathering sources.
