triathlon-szene.de | Europas aktivstes Triathlon Forum - Einzelnen Beitrag anzeigen - Mit dem Paleo-Lifestyle zu neuen Höchstleistungen (Teil 3)

21.03.2013, 14:39

Das Ende der Vollkorn-Irrlehren?

Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity

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Zitat:

Whole grains are mooted to be healthier than refined grains, yet comparisons between grain consumption habits in industrialized societies indicate the effects of replacing refined grains with whole grains yield only modest improvements to health. These studies inevitably compare differing patterns of grain consumption against a background of almost universal flour, sugar, refined starches, and oils in the modern diet.
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Removal of grains and all refined foods is one of the hallmarks of the “Paleolithic” diet, a modern way of eating that attempts to approximate the characteristics of ancestral diets. Although the literature of clinical studies of this dietary pattern in Westerners is currently small, it is also unanimous. Each published experimental comparison of a diet containing grains with one excluding grains has found significant favorable metabolic effects in the grain-restricted groups, with beneficial effects large enough to render the studies adequately powered despite their small test groups. The randomized clinical trials have shown significantly greater reductions in weight and waist circumference in an ad libitum Paleolithic-style diet compared with the consensus “Mediterranean” or “Diabetes” diets and significant improvements over the Mediterranean diet in blood glucose control, independently of the superior waist-circumference reduction. All three diets emphasize whole foods, but the restriction of grains in the Paleolithic diet is a principal difference, which correlated well with the reduced waist measurement and the 20%–30% increased satiety per calorie seen in the Paleolithic-diet groups. Importantly this increased satiety did not correlate with energy density, fiber, or macronutrient content, and significant spontaneous decreases in energy intake have been reported in all the ad libitum studies to date. However, the benefits of this dietary pattern do not appear dependent on this altered satiety or weight change; consumed in a calorie-matched manner to prevent weight loss, a Paleolithic-style diet produced significantly greater improvements in blood pressure, glucose tolerance, insulin sensitivity, and lipid profiles in a small group of healthy volunteers, with each individual participant showing improvements, indicating that these metabolic improvements occur independently of reduced caloric intake. Both the spontaneous 20%–30% decrease in caloric intake and the other metabolic improvements produced by a Paleolithic style of eating would be consistent with an increase in leptin sensitivity. Leptin levels dropped by 31% after 12 weeks of ad libitum Paleolithic diet, and were found to correlate best with consumption of cereals excluding rice. It is not known whether continued adherence to the regimen would produce leptin levels comparable to those reported in hunter-gatherers and noncereal horticulturists. (...)