Good steak or a juice mango? That’s the question many acne victims face.
For clear skin and good health should you go low-carb or low-fat? Some people get clear with low-carb diets, some with low-fat diets. How is this possible, and why does it have to be so darn confusing?
Just few questions on Chris’s mind when he emailed me. You can get clear on either diet, and in this post I explain why. I also explain a serious short coming with low-carb diets; something you should keep in mind before trying them.
Let’s start with the original question from Chris.
This high fruit/carb/sugar (from fruit and veggies) especially in those green smoothies then, in regards to the high protein/fat argument, is a death drink.
I have read all your articles and blog entries, I get a good understanding on where you are coming from, but then again I see their point and am trying to link both arguments together, like an argumentative paper, to see why one side says “this” and the other says “that.” I’m trying to see which side is missing something, if they think they are. I know this is hard due to food being a “religion”, like you said, and what not. But I feel you have a good head on your shoulders and are honest.
Let’s see if we can’t clarify things a bit.
Diet wars: fat vs. carbs
In case you are not familiar with what I call the “diet wars” let me explain them briefly. Basically we have ‘carbs’ people fighting ‘fat’ people. People on the carb camp say eating too much fat causes insulin resistance, which that leads to all kinds of problems. People on the other side of the fence claim carbs spike blood sugar and levels, and that leads to insulin resistance.
So both sides agree that insulin resistance is the main problem and the solution is to keep blood sugar levels stable. Just the methods differ; low-fat diet vs. low-carb diet.
Let’s also acknowledge that people have gotten clear with low-carb diets and with low-fat diets. People on low-carb diets can have stable blood sugar levels, and the same can be said about low-fat diets.
So what gives? Does it even matter whether you eat low-carb or low-fat?
Understanding blood sugar controls unravels the mystery
Understanding how your body controls blood sugar levels unravels the confusion. The process works a bit differently for both diets.
In the case of low-fat (high-carb by definition) diets your body turns carbs into glucose and absorbs it directly from the digestive track. Glucose goes to bloodstream and from there insulin takes it to your cells. This is the most efficient route and the way your body was designed to work.
In a healthy individual eating a healthy diet this process works perfectly. Blood sugar levels remain stable. But insulin resistance changes things dramatically. Glucose cannot get from the bloodstream into the cells and blood sugar levels increase. This leads to high insulin levels and all sorts of problems low-carb books warn you about.
So carbs + insulin resistance = problem; carbs + no insulin resistance = no problem.
Now let’s look at low-carb diets and how they affect blood sugar levels.
Your body runs on sugar. That’s the fuel it prefers and, as a general rule, everything you eat gets converted to sugar, even the fats and the protein you eat. Since protein rarely makes up a significant portion of calories I’ll focus on fat here.
When you eat fat the body picks it up from the digestive track and the circulatory system (your blood and lymph) takes it to fat storages.
Think of those storages as a warehouse. As needed the liver converts fats into glucose, dumps it into the bloodstream and from there to your cells.
Your body actively manages this process. It monitors blood sugar levels and instructs the liver to convert just the right amount of fat into glucose. Going back to the warehouse analogy. As orders come in the warehouse manager ships just the right amount of material out, and at the right time.
Because your body manages this process you’ll get a steady drip of glucose into the bloodstream and your blood sugar levels remain stable.
Too much fat still leads to insulin resistance
At the first glance that looks like a great approach, but it has one major setback.
It does nothing to the root cause of the problem: insulin resistance.
While your blood sugar levels may remain steady on a low-carb diet you are still cannot handle carbs. I touched on this in an earlier blog post: Acne victims: To fruit or not to fruit?.
The concentration of glucose in the blood was consistently 1mmol/l higher in the mice maintained on the high-fat diet than in those on the normal diet throughout the 1 year study period. However, insulin levels continued to rise in the mice maintained on the high-fat diet. This suggests that insulin resistance progressively increased but there were compensatory mechanisms which kept the hyperglycaemia stable at 1mmol/l. When challenged with an intravenous glucose tolerance test, there was no compensation for the insulin resistance and there was a marked deterioration of glucose elimination.
Winzell MS & Ahren B (2004)
The High-Fat Diet-Fed Mouse: A Model for Studying Mechanisms and Treatment of Impaired Glucose Tolerance and Type 2 Diabetes. (PDF)
Diabetes 53 (3) S215-9
OK, this is research done with mice. But does it apply to humans in real life. Take a look at these comments at a low-carb forum:
“when i sit down and have a nice two lb steak, and measure my blood sugar 2 hours later… since i am diabetic.. i notice that the number is around 85..if i eat any carbs my blood sugars go as high as 500.. steak.. its whats for dinner!!”
“I have severe reactive hypoglycemia. With protein and fat throughout the day, my blood sugars are nice and steady. I never spike and crash. If I ate too many carbs, however, I’d be having some severe episodes.”
“My mom’s diabetic, so she’s testing all the time… When she LC’s [low-carbs] all her numbers are under control… when she goes off plan, her numbers are haywire!
Likewise, just in my own personal experience… I have low blood sugar… if I eat a steak, I have even sustained energy and clear mental function… if I eat comparable carbs, it’s like I’m DRUNK I’m so lethargic and stupid!”
You can find several people at acne.org forums who have gotten clear with low-carb diets. The message from the is very clear. As long as they stay away from carbs they remain clear, but when they eat too many carbs they breakout.
Here’s an email I got from a customer. Before trying Clear for Life he had been on a low-carb diet.
Just got to say, you da man! I’m into my 4th week post paleo and my skin is doing very well. I haven’t kept to your diet and detox plan stringently, but am eating an abundance of organic fruits, greens, grains, tubers, and legumes while being very careful about my fat intake. Also maintaining a regular exercise and meditation routine while getting as much sunlight as I can manage working an office job during the rainy season in Seattle.
The first week on my diet I was quite amazed to eat levels of carbs that would have caused a carpet bombing of my face while on paleo. No such result.
Can you see a common pattern here? None of these people can eat carbs without severe blood sugar problems. Meaning they still have severe insulin resistance - just like the research done on mice said they would.
And what causes their insulin resistance? All the fat in their blood.
So while they may have their blood sugar levels and skin under control they’ve done nothing to the root cause. They simply manage symptoms and have pretty much doomed themselves into never eating carbs.
Low-carb agruments don’t square with reality
OK, I get that, but what about the arguments low-carb people say? That eating carbohydrates leads to spiking blood sugar levels and insulin resistance, and that the only way to avoid that is to avoid carbs.
One good thing that has come out of low-carb diets is that people are more conscious of eating refined sugar and carbs. Because those are bad for you, can spike your blood sugar levels, and lead to acne and other health problems.
But the argument fails miserably when applied to unrefined carbs; the things you find from whole foods. And I have to admire the low-carb people for persisting on their argument even though it flies on the face of reality.
Riddle me this. Most people outside the Western world eat a diet that’s high in carbs (Asians with their rice and South Americans with their corn). How is it there are very few fat people in these places and diabetes is almost unheard of, except in people who eat a more Western diet? According to the low-carb arguments these people should be obese, diabetic and pretty much dead by now.
The longest-lived people fill their plates with unrefined carbs
And if low-carb diet was the key to optimal health how is it possible that the people in the longest-lived cultures eat a high-carb diet?
Costa Rica’s longevity capital
A lot of physical labor still goes into food production there, from clearing fields to raise crops to picking fruit and grinding corn for tortillas, which is a great upper-body workout. In fact, people who live in this region have some of the best physical stamina in the world because they’re always on the move. People eat lots of corn, beans and squash, and there’s fresh fruit almost year-round.
The island of Okinawa in Japan is the home to the longest-lived people in the world. They eat plenty of rice, tofu and seafood. The longest-lived Americans are the Seventh-Day Adventists, many of which are vegetarians and have cut out most of the foods available on a low-carb diet.
These people wouldn’t live so long with raging blood sugar and insulin levels.
Then we have people who eat raw foods, the low-fat version. Most of them report dramatic improvements in health, energy levels and athletic performance. I’m one of them, and Clear for Life customers email me with similar stories every day.
I could go on and quote studies showing how low-fat, high-carb, high-fiber diet reverses insulin resistance, but I don’t think we need to go there.
In the face of overwhelming contradictory evidence I can’t put much weight on the low-carb arguments.
Let me say I’m not making a value judgment here, and at the same time wrap this up.
Whether you choose a low-card or a low-fat approach it’s possible to cure acne and live a healthy life. It’s just that the low-carb approach still leaves you with insulin resistance, and that’s a risk I’m not willing to take. Especially since you can get the same results with healthier diet that’s supported by both science and real life experience.
You are free to choose differently, but at least now you understand the whole story and can make a conscious choice.
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Clear for Life - The lifestyle for health, happiness and clear skin
January 26th, 2009 at 12:48 pm
“Riddle me this. Most people outside the Western world eat a diet that’s high in carbs (Asians with their rice and South Americans with their corn). How is it there are very few fat people in these places and diabetes is almost unheard of, except in people who eat a more Western diet? According to the low-carb arguments these people should be obese, diabetic and pretty much dead by now.”
There is no country in the world with more cases of diabetes than India.
Most of the people in these countries you name don’t eat whole grains, but refined ones.
Hell, in Japan it was the poor farmers who ate rice unrefined and the richer people ate it refined, because it was a symbol of status.
January 26th, 2009 at 12:56 pm
Yes, I know India very well - used to live there for more than 3 years. Indian food also happens to be very fatty. And a lot of Indians don’t exercise at all.
So what if people in Asia eat white rice? My point was that they eat lots of carbs, and despite that they don’t have diabetes.
February 1st, 2009 at 12:18 pm
So what?
You clearly lay an introduction about unrefined carbs.
“One good thing that has come out of low-carb diets is that people are more conscious of eating refined sugar and carbs. Because those are bad for you, can spike your blood sugar levels, and lead to acne and other health problems.
But the argument fails miserably when applied to unrefined carbs; the things you find from whole foods. And I have to admire the low-carb people for persisting on their argument even though it flies on the face of reality.”
And then suddenly it doesn’t matter? That is called flipflopping.
They might not have diabetes, but gastric cancer cases are many in those Asian countries. Instead of focussing on diabetes there are a lot more illnesses.
How exactly would one “cure” insulin resistance with a high card diet? You ever seen someone with insulin resistance eat a lot of carbs? You’d be better off working on the IR using exercise and eating low carbs to control the bloodsugar levels when the IR is still big.
February 1st, 2009 at 2:11 pm
Ehhh…. perhaps you didn’t get what I meant. Yes, I said that refined carbs are bot good for you and that you are more prone to diabetes and blood sugar problems if you eat refined carbs, especially highly refined carbs like pure sugar or HFCS. White rice or brown rice… not really such a big difference.
Anyway, the fact that Asians eat refined carbs and still have low levels of diabetes just makes the argument stronger. Because they don’t have diabetes despite the fact that they eat refined carbs.
Yes, there are lots of more illnesses, but this article is about blood sugar levels and the illnesses related to them. I know very well that eating grains, and especially wheat, leads to many health problems. That’s why I rarely eat them, and I don’t recommend them to anyone. Again that’s not relevant for this post because this is about blood sugar problems.
Have I ever heard of people with insulin resistance eating carbs? Yes, many times. It’s the way Drs. Ornish, McDougall, Fuehrman and others reverse metabolic syndrome and related diseases. It’s also what Pritkins Longevity Institute recommends for their patients.
And you don’t have to dig very far into medical science to find support it. Here are just few studies.
“Several studies have shown that the adverse metabolic effects of high-carbohydrate diets are neutralized when fiber and carbohydrate are increased simultaneously in the diet for diabetic patients. In particular, these studies demonstrated that a high-carbohydrate/high-fiber diet significantly improves blood glucose control and reduces plasma cholesterol levels in diabetic patients compared with a low-carbohydrate/low-fiber diet. In addition, a high-carbohydrate/high-fiber diet does not increase plasma insulin and triglyceride concentrations, despite the higher consumption of carbohydrates. Unfortunately, dietary fiber represents a heterogenous category, and there is still much to understand as to which foods should be preferred to maximize the metabolic effects of fiber. There are indications that only water-soluble fiber is active on plasma glucose and lipoprotein metabolism in humans. Therefore, in practice, the consumption of legumes, vegetables, and fruits–rich in water-soluble fiber–should be particularly encouraged.”
Effects of dietary fiber and carbohydrate on glucose and lipoprotein metabolism in diabetic patients.
http://www.ncbi.nlm.nih.gov/pubmed/1663443?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=4&log=relatedreviews&logdbfrom=pubmed
–
“Intact fruits, vegetables, legumes and wholegrains are the most appropriate sources of carbohydrate. Most are rich in nonstarch polysaccharides (NSPs) (dietary fibre) and other potentially cardioprotective components. Many of these foods, especially those that are high in dietary fibre, will reduce total and low-density lipoprotein cholesterol and help to improve glycaemic control in those with diabetes.”
Dietary carbohydrate: relationship to cardiovascular disease and disorders of carbohydrate metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/17992181?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=4&log=relatedreviews&logdbfrom=pubmed
–
Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study.
http://www.ncbi.nlm.nih.gov/pubmed/12145012?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=5&log=relatedarticles&logdbfrom=pubmed
–
“There is accumulating evidence to support the hypothesis that whole-grain consumption is associated with a reduced risk of incident type 2 diabetes; it may also improve glucose control in diabetic individuals.”
Epidemiological support for the protection of whole grains against diabetes.
http://www.ncbi.nlm.nih.gov/pubmed/12740069?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=5&log=relatedreviews&logdbfrom=pubmed
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“CONCLUSION: These data support a protective role for grains (particularly whole grains), cereal fiber, and dietary magnesium in the development of diabetes in older women.”
Carbohydrates, dietary fiber, and incident type 2 diabetes in older women.
http://www.ncbi.nlm.nih.gov/pubmed/10731498?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=2&log=relatedarticles&logdbfrom=pubmed
–
“This is consistent with the results of dietary intervention studies that have found improvements in glycaemic control after increasing the dietary intake of whole grain foods, legumes, vegetables and fruit.
…
Thus, there is strong evidence to suggest that eating a variety of whole grain foods and legumes is beneficial in the prevention and management of diabetes. This is compatible with advice from around the world that recommends consumption of a wide range of carbohydrate foods from cereals, vegetables, legumes and fruits both for the general population and for people with diabetes.”
Cereal grains, legumes and diabetes.
http://www.ncbi.nlm.nih.gov/pubmed/15162131?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=4&log=relatedreviews&logdbfrom=pubmed
–
“In conclusion, there is evidence available in humans indicating that dietary fat quality influences insulin sensitivity and associated metabolic abnormalities. Therefore, prevention of the metabolic syndrome has to be targeted: (1) to correct overweight by reducing the energy density of the habitual diet (i.e., fat intake) and (2) to improve insulin sensitivity and associated metabolic abnormalities through a reduction of dietary saturated fat, partially replaced, when appropriate, by monounsaturated and polyunsaturated fats.”
Dietary fat, insulin sensitivity and the metabolic syndrome.
http://www.ncbi.nlm.nih.gov/pubmed/15297079?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=1&log=relatedreviews&logdbfrom=pubmed
–
“The detrimental effects of a high-carbohydrate diet on plasma glucose/insulin, triglyceride/HDL or fibrinolysis occur only when carbohydrate foods with a high glycaemic index are consumed, while they are abolished if the diet is based largely on fibre-rich, low-glycaemic-index foods. In conclusion, weight reduction is a powerful measure for the treatment of metabolic syndrome. Moreover, the diet for the treatment of the metabolic syndrome should be limited in the intake of saturated fat, while high fibre/low-glycaemic-index foods should be used without specific limitations. Moderate amounts of monounsaturated fat could be permitted as they do not induce detrimental metabolic effects.”
Dietary treatment of the metabolic syndrome–the optimal diet.
http://www.ncbi.nlm.nih.gov/pubmed/10889805?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=5&log=relatedreviews&logdbfrom=pubmed
That should be enough for now. So there’s more than enough of evidence to suggest one can reverse metabolic syndrome with high-carb, high-fiber diets.
I’m not sure if you read my post correctly. Because you cannot get rid of insulin resistance with low-carb, high-fat diets. Your glucose levels may be under control, but as soon as you eat carbs your blood sugar levels go through the roof - just like the posts on low-carb forums said.
These people cannot tolerate carbs, which means they still have insulin resistance despite years of eating low-carb.
So how exactly you propose that this treats insulin resistance?
To me it seems that it just perpetuates insulin resistance.
Get the fat out of your diet, exercise a lot, sleep well, eat plenty of unrefined, high-fiber foods and initially eat small meals you can kiss goodbye to insulin resistance in a matter of few weeks.
February 1st, 2009 at 4:51 pm
Ah, yes, we only have a misunderstanding.
What I am referring to is that you cannot give someone with IR all kinds of fruits right of the bat and just hope for the best. Choices have to be made.
The last study you quoted says it well:
“The detrimental effects of a high-carbohydrate diet on plasma glucose/insulin, triglyceride/HDL or fibrinolysis occur only when carbohydrate foods with a high glycaemic index are consumed, while they are abolished if the diet is based largely on fibre-rich, low-glycaemic-index foods.”
February 2nd, 2009 at 7:33 am
True, initially it’s better to be a bit careful with this. Especially if insulin resistance is severe. Small meal and plenty of exercise goes a long way fixing the situation. Later on one can eat more liberally sized meals also.
February 5th, 2009 at 2:29 pm
[…] Low-carb vs. low-fat diet for acne […]
April 12th, 2009 at 6:31 pm
Hey!
I just started your course and read the intro lesson. Cam across this interesting discussion and I must agree that the high carb high fiber diet makes perfect sense. I always tried to get the right amount of fats. Some olive oil, dried olives, avocados etc. Because people say how importan fat is and that you need omega 3’s and omega 6’s….. For some reason I have this guilty feeling after adding just one tablespoon of olive oil into my salad or half an avocado.
I read more about listening to the body. I really like salads and I love fruit. Those i could eat all day. But avocados and high fat foods (even whole fat sources) make me feel guilty. So I’m going to try this and eat more veggies and fruit and add less fat (including the omega 3 and 6 supplements). It make sperfect sense. Give the body what it wants. I feel good after eating whole vegetables and fruit so that’s what I’m gonna put into my temple.
One question I still have is if it is okay to make portions of white rice or whole grain pasta with the salad (I absolutely love those two). Maybe twice a week? As I said I’m still starting with your course and am planning to do this high carb low fat thing first but want to do it right and not be like “oh sh**” when the next lesson hits me.
Regards and thanks for all the hours you put into this. I will probaply try your eBook after being scammed to death by people like chris gibson or other ebooks feeding you supplements that dont work…
April 13th, 2009 at 1:27 pm
Good to hear this makes sense Max. I certainly don’t believe this is rocket science.
Rice is ok to eat but I’d stay away from pasta. It’s made of wheat and wheat has gluten. Gluten is highly allergic and creates an inflammatory reaction in the body. So it’s really bad for people with acne.
About fats. You don’t have to be afraid of them. We need fats also - just not too much of them.
I’d stay away from oils. Why not eat the foods they are refined from? You’ll get far more benefits from eating olives than from eating olive oil. I consider oils refined junk.
April 13th, 2009 at 6:14 pm
You’re awesome. Such a fast response. Thanks for the info. I think I’m really going to buy your full ebook thing next month when I got the cash. Couple euros won’t hurt.
Glad I found this.And glad that I only torrented that “other” eBook that’s all about tennisball shaped red fruit and tubes that go up the butt (i hate myself :D)
So thanks again for now. Ima enjoy my spirulina and frozen berry shake + some fancy shmancy raw cacao.
Have the best day ever!
PS: If you have some spare minutes: what do you think about superfoods? like raw cacao (yes yes, poison, toxic stimulant, but so is HFCS and coffee), goji berries, spirulina chlorella, seawees and stuff. could be a good possible addative to get the extra minerals next to the fruit and veggies (for some reason i got the feeling you will cover that in your ebook. in that case don’t give away the info since i will prolly get it next month.)
Take care,
Max
April 14th, 2009 at 6:06 am
If it makes you any better I’ve done the tubes involving my bum also. At one point I even thought it was a good idea and would help me - and not only enemas but also full blown colonics. I’ve learned better since. Now I consider my bum as ‘exit only’.
I haven’t directly mentioned superfoods in my book (I’ll add during the next update), but from the overall message you should be able to deduct what I think of them.
In my humble opinion they are just expensive and unnecessary waste of money. I don’t think they have any super healing or health properties they are touted to have.
That said, if you enjoy eating them, go ahead, but I wouldn’t consider them necessary.
I use raw cacao in my some of my smoothies. I just use it for taste, nothing else.