Low carb, slow carb and the microbiome

Low Carb, Slow Carb and the Microbiome – Dr. Rangan Chatterjee
Here’s another presentation from Low Carb Vail. It’s the star of the BBC show Doctor in the House, Dr. Rangan Chatterjee, discussing the differences between low carb and slow carb. And the possible importance of the microbiome for our health.

The full presentation is on the member site. Get instant access to it and more than a hundred interviews, video courses, other presentations and movies with a free trial.

Low Carb, Slow Carb and the Microbiome

More with Dr. Chatterjee

Seven Tips to Make Low Carb Simple – Dr. Rangan Chatterjee

More from Low Carb Vail

LCHF and Diabetes – Dr. Eric Westman
Practical Lipid Management – Dr. Cate Shanahan
The Food Revolution 2016 Update – with Dr. Andreas Eenfeldt
Reversing Diabetes by Ignoring the Guidelines – Dr. Sarah Hallberg
LCHF and LDL – Dr. Sarah Hallberg
Low Carb Was the Only Thing That Helped – Interview with Benjamin Kuo
The Engineer Who Knows More Than Your Doctor – Interview with Ivor Cummins
Healthy Food for Your Family – Jenni Callihan
Protein Intake – Effects on  Aging, Longevity and Cancer – Dr. Ron Rosedale


  1. Ian
    Robert Lustig said some time ago that fiber surrounding the cells of the food we eat allows the carbs to reach the large intestine, where I guess cellulose and released sugar is more likely to be processed by gut bugs. In this case, we don’t eat it at all. As with cows: cows don’t eat grass, they can’t, they eat the bugs that eat the grass in their multiple stomachs.

    This set me wondering if this delaying process is not the main "protective" effect of fiber? Going the other way, if the fiber does not surround the starch then perhaps there is less protective effect. For example, suppose they just grind up the fiber in heathywholegrains (all one word, apologies to Jimmy Moore) and then mix it back in. Then perhaps the lower GI of "whole wheat" might be close to what you would get mathematically from just reducing the starch after adding the fiber grounds?

    I found a blogger who seems to be on the same wavelength, “When grains are milled into flour (whether white or whole wheat) the surface area is so [increased] that it’s easy for digestive enzymes to convert the starch into glucose regardless of how refined the grain is.”
    What is the real poop?

    What makes me even more suspicious is that glyceamic load is calculated with what they call "available carbohydrates", subtracting the grams of fiber from the grams of carbs. They build it right into the calculation, and then make statements such as, “[A] low-glycemic [index] food may have detrimental effects because of its high-glycemic load. Therefore, you don’t need to avoid all high-GI foods, …”
    This could even be seen as double dipping, displacing some carbs with fiber, and then subtracting again in the calculation of GL.

    Reply: #5
  2. Apicius
    Very interesting perspective. Physical barriers that slow down digestion of food does seem plausible. There is a different burn rate between a big log thrown in a fire versus a stack of twigs with same volume of material. The twigs would burn faster, while the log taking forever. This means that "extra processing" of food does factor into the equation of glucose absorption rate, and simply accounting for macronutrients (carb, protein, fat) may not be sufficient. Better to eat your strawberries whole, than whirring them into your smoothie. This also highlights how wrong it was for us to change the genetic makeup of fruit...apples, oranges, pears, melons, etc, used to be smaller, more fibrous and less sweet.
    Reply: #3
  3. bill
    That would mean that swallowing your
    food without chewing it would be healthier
    than chewing it. I don't buy it. Just don't
    eat the carbs. They are not essential.
    Protein and fat provide all the nutrients
    you need, without all the games you must
    play to continue to eat the unhealthy carbs.
    Why all the machinations just so you can
    continue to eat carbs? Ridiculous.
    Reply: #6
  4. Ian
    Hi Bill,
    this is not a ruse to eat carbs, but to further explain, perhaps, why refined carbs are so much worse, and why fiber is not just subtractive. I'm not proselytising for carbs at all,
  5. bill
    I forgot to mention page 69 in Lustig's
    book Fat Chance, where he says he
    gained 40 pounds and can't figure out
    how to take it off. I've got a hint for
    him...it's the carbs...

    I'd take anything he says with a grain
    of salt.

  6. Apicius
    Bill, I see your point. However, I was not justifying eating carbs. Yes, carbs should be avoided. What I find interesting is the fact that you cannot deconstruct the "food components" and then re-bundled them together again and expect the same result. I have always been weary of the Frankenstein-like bars, powders, shakes, etc, that even have the LCHF or Paleo label. In other words, eating an avocado (full of fat and fibre) is much healthier than a shake made with coconut oil, dairy cream and psyllium husk fibre. Or a piece of bacon much healthier than a bar made with milk protein powder and macadamia oil. Instead of reaching for the pumpkin spice latte flavored concoction, just eat real food. And yes of course, avoiding the consumption of carbs. That's what I was getting at.
  7. 1 comment removed
  8. Geraldine Denise
    Since I live in a tropical country I'm faced with fresh tropical fruit all the time, every day and in Rio De Janeiro Freshly made Fruit Juice Bars exist to the tune of two to four on nearly every block. Nowadays they make Smoothies with Whey Protein and Acai. It's difficult to NOT be in the USA. or Europe where people seem to have more or less the same food available. BUT in my studies of how, what ,and why, I have discovered , for example that I can make Green papaya salad. Green, it's a vegetable. No fructose. We have Bananas. Lots of Bananas BUT can't eat them. Apparently Green Bananas are SLOW, indigestible carbs and very good for the health. The gut. Haven't yet asked Dr. Andreas about this, but I've seen flour made from this and mixed with coconut flour to make breads and muffins. There must be lots more along this line, but here in Brazil, LCHF is still in its infancy and people think you're crazy if you tell them you're eating this way. I saw the President of The Society of Diabetes Treatment being interviewed on TV. She contradicted everything that has been proven recently. She was recommending low fat, moderate quantities of all foods. Fruit. Whole grains. etc.etc. Strange a fairly young woman SO WRONG! The Brazilian Food Industry, especially Sugar, has a strong lobby with the Government. You'd think First World countries would have more consciencious objectors.
  9. BobM
    Geraldine, there's some evidence that certain foods, high in "resistant starch", are not that bad for you and in fact may improve blood sugar and insulin resistance. I was having some symptoms where I would have to go to the bathroom basically IMMEDIATELY, which I think is irritable bowel syndrome. This occurred after a while on low carb (though perhaps I always had it). I think what happened is I had dysbiosis which low carb might not cure. Anyway, I started adding foods high in resistant starch, such as plantains, potato starch, plantain starch, and others to my diet. I even eat white potatoes or cold rice at times (though not often, to avoid carbs). These foods are prebiotics and what the gut biome eats. I also eat probiotics (fermented vegetables, although I'm also trying some pills recently). I think this has helped. I certainly am almost cured of having to go to the bathroom so quickly. Would time have cured this (and not eating pro/prebiotics)? It's hard to know. I do know that if I eat a plantain or even white potatoes, these don't seem to affect me. I still avoid eating much rice or potatoes, but don't refuse to eat them.

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