…are hard to come by.

In a recent newsletter P D Mangen cited an interesting study coming from NutriRECS, which does seem to be an organisation that is set up to give unbiased and decent nutritional advice. I like that.

The study that PD was using was a recent study that basically says its fine to continue to eat red meat, both processed and unprocessed. Phew!

Hopeful, I took a look at their other publications, but unfortunately the only other one that I thought was generally useful from a nutritional perspective was their study that took a look at the true effectiveness of various named and branded diets.

This study basically concluded that any diet was better than no diet for weight loss, and that either low carb or low fat were pretty much equally good. Low carb has slightly better results at 6 months and low fat at 12. But at the end of the day it is about choosing something you can stick to for life.

Calorie reductions versus occasional calorie elimination (fasting) wasn’t highlighted.

So this was just looking at the overall weight loss. But some people look to manage things other than weight. I’m interested in optimal body performance, strength and long life. Being the right weight is only part of the story. Insulin control seems to be pertinent too.

It is a shame that NutriRECS haven’t said anything about this aspect of nutrition.

There was one other article which deals with marketing of unhealthy food products to children. In another nobrainer conclusion it says that marketing of unhealthy food to children works! The children eat unhealthy food when they are exposed to adverts that show it.

So what other organisations are there one could trust to give decent nutritional advice? The Cochrane Organisation is well known for being a gold standard in this space. A quick look at their site for evidence and research on insulin resistance returns some interesting debunking if nothing else:

• Zinc supplements won’t prevent diabetes if you already have insulin resistance
• Fish oil is good for reducing triglyceride levels but have no impact on fasting blood glucose or HbA1c levels
• Keeping to a treatment plan can improve blood glucose control. Losing weight, exercise and dietary changes are all part of that treatment plan (see * below)
• Group based, patient centred educational programmes results in improved health outcomes for people with diabetes
• Exercise improves glycaemic control, insulin response and triglyceride levels

* Isn’t it odd that the things we discuss in this blog for being super healthy are called a ‘treatment plan’ or ‘self-management’ when you have diabetes. Why not target and implement these behaviours when you are healthy so you never actually get diabetes in the first place?

The really interesting thing for me at least was what their findings on self monitoring of blood glucose levels (for people with diabetes) show:

Self monitoring might be effective in improving glycaemic control, but there was no evidence of improved fasting blood glucose levels; no evidence of improved well-being or generally improved impact on life.

My own personal experiment has shown that I wasn’t able to improve my fasting blood levels by monitoring over a 4 month period. Fail!

It is also helpful to think a bit more about the various things that Cochrane were reporting on that either were or were not affected:

• Blood glucose control or Glycaemic control
• Fasting Blood Glucose levels
• HbA1c levels
• Triglyceride levels
• Insulin response

Really this just goes to show that it is quite difficult to sometimes figure out what effects changes have on the body, there are so many variables that one can monitor. It is also too easy to confuse one with the other. For example blood glucose levels and blood glucose control. It is possible to have high fasting blood glucose levels but really good glyceamic control. My own experiments have shown this quite effectively.

Conclusion?

Eat real food when you can, ignore what ‘experts’ tell you because they are probably wrong, prepare and cook your own food when you can, exercise when you can.

Sounds like the PD Mangen and Malcolm Kendrick diet and exercise plan are right to me.