Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Click Here if you want to upgrade your account
If you were able to post but cannot do so now, send an email to admin at raypeatforum dot com and include your username and we will fix that right up for you.
Grains, legumes, and nuts should be avoided. Calories depends on the individual. Some do better on more fat, some on starch, and some on sugar. Peat eats a lot of sugar from milk and fruit.I never would have thought of sugar as being health promoting, not in a million years! But, I am definitely open to all I thought I knew about nutrition being wrong. Time to do my n=1 with this material.
I hate to give up things like my salmon, sardines, and avocados, luckily it doesn't look like I have to give up my oysters .
What are few examples of the worst starches I should avoid? What should I replace these calories with?
Thanks!
Caffeine increases glycogen demand.
Low glycogen leads to high adrenaline and panic attacks.
@MSH Vitamin B2 and famotidine will help to increase glycogen storage.
Result: Better caffeine tolerance. :)
Happy peating.
PS: Green tea is estrogenic.
Grains, legumes, and nuts should be avoided. Calories depends on the individual. Some do better on more fat, some on starch, and some on sugar. Peat eats a lot of sugar from milk and fruit.
Thanks sele! I have never heard of famotidine. I will need to look into this. I did not know that green tea was estrogenic, thanks for the heads up on that. Is the fact that caffeine increases glycogen demand a good reason to have coffee with a lot of sugar?
You're welcome.
famotidine-increases-glycogen
Yes, caffeine should be taken after a meal with lots of sugar.
If it still gives you stress/panic, stay away till you are able to improve your hepatic glycogen storage.
It took me a while.
Thanks again sele! What does it tell you in that my panic attacks didn't start until I stopped all caffeine cold turkey, and they started almost immediately? It took about two years before I wasn't having them everyday. I stopped caffeine about four 1/2 years ago. Early on if I accidentally consumed something with caffeine I'd have a more severe PA within about three days, like one time I thought the root beer I was drinking was caffeine free but it wasn't. I have recently started drinking a decaf coffee but am very nervous about introducing caffeine back into my system.
Thanks for your input!
Low metabolism is notorious for impairing liver glycogen storage.
It can also cause NAFLD (fatty liver).
In times of energy demand, the liver is unable to supply the needed fuel.
Resulting in cellular stress.
Your caffeine intake was either helping with glucose oxidation or it was making you run on adrenaline.
The 'crutch' was taken away when you quit.
What were you eating when you quit caffeine?
Did you have at least 200g of sugar/fructose in your diet?
How was your sleep at the time?
Are you taking any supplements?
Were you engaged in strenuous workouts?
All health problems are systemic and the whole lifestyle should be looked at.
As others have stated. It's a form of reactive hypoglycemia. Cut the coffee in half, add sugar and low fat milk.
I drank coffee for the first time two weeks ago and thought I was going schizophrenic and paniced.
Indicates a diet low in protein.my diet was vegan with a lot of juicing.
Ray Peat, PhD – Concerns with Starches – Functional Performance Systems (FPS)What would be some good examples of some Peat approved starches?
I don't understand why people are telling you to work on your liver to tolerate caffeine You clearly stated a few times you didn't have a problem with caffeine there was only a problem upon cessation. In that case I think caffeine was acting as a thyroid surrogate. Haduit talks about this.
@MSH - Glad you found the info useful!
So, starches is kind of complicated since I've found a lot more "rules of thumb" regarding starches than any kind of hard good/bad list. I haven't found a good way to simplify the information, it really feels like there are a lot of if/thens/buts. Overall, if you have lots of room for extra calories, I feel like most of the writing points to keep eating more of the approved fruits and low-fat dairy, as the information about starches (most of all wheat) are mostly lukewarm regarding health benefits for people who are hypothyroid. I don't think he's anti-starch, it really depends on the source and your health goal.
The biggest rule of thumb is that starch needs to be accompanied with the appropriate fat and also that if you eat protein, you should also have some kind of sugar with that in order to help with digestion, and maximize benefits of whatever you ate. I think most meat marinades have added sweetener, so paired with potatoes would be a solid meal, but not necessarily one that is optimized for weight loss.
I've noticed a lot of people on this forum writing about weirdly restrictive "Peat" diets that consist of ice cream, OJ, milk, coffee, aspirin, thyroid supplement, and complaining about feeling ill. No clue on if they're eating pure ice cream with no carageenan that is made from the milk of grass-fed cows, and pure orange juice that has no added citric acid and is organic, etc, but I feel like that kind of limited diet goes against so much of the evidence he presents in his writing.
++ Edited this post while researching and trying to write up a grocery list and basically all pre-processed foods are completely out. Also, look up Joey Lott and toxinless.com, apparently the former has a book that helps break down Peat, not sure how good it is. Toxinless has some helpful posts on good orange juice and good dairy brands. It might be just as easy to buy a dairy cow and just start juicing oranges at home.
Potatoes
Generally fine to eat, according to Peat, as long as it's cooked and accompanied with fat+dairy, unless you have some issue digesting foods from the nightshade group. I think he favors potatoes and root vegetables as starch sources over others, but this is based on the individual and just something to balance out with other sources of sugar.
Corn
Corn or corn-based products aren't necessarily bad because of the starch. However, Peat has mentioned that corn is more allergenic, which is worth avoiding if you're not sure if you tolerate corn well. Also, anything that is highly processed or had a lot of pesticides could have a plethora of endocrine disrupting side-effects, corn is one of those things, especially in the U.S. On the plus side, some other corn products, he does approve:
"In 1979 some of my students in Mexico wanted a project to do in the lab. Since several traditional foods are made with corn that has been boiled in alkali, I thought it would be valuable to see whether this treatment reduced the ability of the starch grains to be persorbed. For breakfast one day, they ate only atole, tamales, and tortillas, all made from the alkali treated corn. None of the students could find any starch grains after centrifuging their blood and urine. That led me to substitute those foods whenever possible for other starches." Ref
Bread/Wheat Products
Same bit about insulin resistance, as with any other starchy food. Also, bread that has been through a long leavening process is going to be much better than a quick-bread or a manufactured bread from the store where the processing method is unknown. He mentions gluten in the same thought as chitinase, and briefly touches on modern agricultural methods in the second paragraph.
I haven't seen much more from him, but some googling and reading from celiac-friendly websites enlightened me on a couple things. I never knew gluten was actually a family of proteins. Different kinds of wheat will have different composition of proteins, some might be more problematic than others. Or maybe it's the ATIs. Whatever it is, there's something in most wheat that is problematic and potentially inflammatory. Ref
I have plans to experiment with baking some of the fermented sour-dough and long-leavening types of breads to have once in a while, since supposedly those are generally better tolerated, and have less gluten. I also love bread, but need to lose ~10 more pounds so will be keeping consumption to a minimum, and if so, homemade only.
"One of many substances produced by plants in response to injury is chitinase, an enzyme that breaks down chitin, a polysaccharide that is a structural component of fungi and insects. Chitinase, which is produced by bacteria and humans, as well as by plants and other organisms, is involved in developmental processes as well as in the innate immune system. In plants, the enzyme is induced by ethylene and salicylate, in animals by estrogen, light damage, and infections, and can be demonstrated in polyps and cancers.
The two main classes of plant allergens are the stress-induced chitinases, and seed storage proteins, such as gluten. The chitinase allergens are responsible for reactions to latex (which is secreted by rubber trees in reaction to a wound), bananas, avocados, many other fruits and vegetables, and some types of wood and other plant materials. Intensive agricultural methods are increasing the formation of the defensive chemicals, and the industrialized crops are responsible for the great majority of the new allergies that have appeared in the last 30 years."
Other Stuff:
Serotonin:
May be worth avoiding foods high in serotonin? I think bananas are mentioned by Ray in the email exchange wiki (see link below)
"Hypothyroidism is characterized by increased levels of both noradrenalin and serotonin, and of other stress-related hormones, including cortisol and estrogen." Ref
Extras:
Ray Peat Email Exchanges - Ray Peat Forum Wiki
- Some decent tidbits in the link above with his email responses to people on certain topics. Not as thorough as his full articles/newsletters, but there is a diet section that condenses his dietary recommendations.
Ray Peat Diet, Food Choices, And General Guidelines
- Decent guidelines on food choices. Worth comparing against personal cravings and resulting side effects in a food diary to help weed out intolerances
I don't understand why people are telling you to work on your liver to tolerate caffeine You clearly stated a few times you didn't have a problem with caffeine there was only a problem upon cessation. In that case I think caffeine was acting as a thyroid surrogate. Haduit talks about this.