Hello all-

JDimassimo I know you've posted the response to my ques. before, but I have a question for anyone that can offer ideas. What is an ideal ratio between protein, carbs and fat? I am maintaining my weight and have been tracking my ratios for a while now, and I noticed that there are a bunch of diff. responses. I'm not looking for an Atkins type diet or anything- just a realistic ratio that i can generally follow.
Thanks!

Did you not want me to answer? :confused: I'ld be glad to if you would like.

NO no- its not that i didn't want you to answer.. I just know youve said before you think that 50 carbs 25 pro and 25 fat is a good ratio- I wanted to hear if anyone else had input.

I've been using fitday for a while and am finding it hard to meet these ratios everyday. I guess my question is how important is it to meet these ratios everyday. I mean, I'm not having like 90 carbs 10 fat no protein...my day is usually more like 60 carbs, 20 fat 20 protein (roughly...some days fat is higher than protein...carbs is usually around 60% of my total caloric intake). Is it really bad to not follow this ratio if I haven;t before? I don't really want to start with calculating my intake by % because I've gotten into trouble in the past with counting calories (and eating too little...). So I'd just like to know if its perfectly fine to not have the ratios you suggest to others- I definately get in protein, dairy, fruits, veg etc, but at the same time Im a teen and want to be able to have junky foods without screwing myself over with worrying about ratios..

NO no- its not that i didn't want you to answer.. I just know youve said before you think that 50 carbs 25 pro and 25 fat is a good ratio- I wanted to hear if anyone else had input.

Girlygirl:

I didn't respond earlier because, basically, JDimassimo gave you good advice. The ideal ratio for everyone will probably be slightly different. For example, I seem to function best at 55% carbs, 15% protein, 30% fat. That doesn't mean I get that everday. In fact, the past week I am averaging a bit higher protein and less fat, closer to what JDimassimo told you. I know from reading another forum that she has successfully controlled (reversed) type II diabetes. The recipe I use above does the same in my case. However, let me just throw in that exercise is extremely important in my case. A few points to keep in mind is that with fat, its better to minimize saturated fats and keep your fat total low. Make sure you get at least 0.8g protein per kg body weight daily; if you are active, take in > 1 g per kg. It's also better to get your carbs from fruits, vegetables (as you mentioned) rather than from foods containing refined sugar.

I guess my question is how important is it to meet these ratios everyday.

It's not! It's alright to be flexible and indulge from time to time. You are young and you should eat those things you enjoy, but just remember to moderate. I still eat "junky" foods from time to time. I don't eat candy bars, but I have been known to make and eat chocolate fondue for dessert from timet o time. I just make sure that I don't do this excessively with respect to amount of times eaten nor amount eaten at one sitting.

I like the ZONE prescription for the 40(carbs)-30-30 split but doing it at each and every meal an snack strikes me only as gimmick-aide to book selling.

Nobody puts in alcohol which is really it's own food group, so maybe a 40%(carb, mostly low glycemic) - 30%(protein) - 25%(fat..<8% saturated) and 5% alcohol would be my recommendation for healthiest if in an anabolic state...50-20-25-5 if catabolic.

what's anabolic and catabolic?

NO no- its not that i didn't want you to answer.. I just know youve said before you think that 50 carbs 25 pro and 25 fat is a good ratio- I wanted to hear if anyone else had input.

I've been using fitday for a while and am finding it hard to meet these ratios everyday. I guess my question is how important is it to meet these ratios everyday. I mean, I'm not having like 90 carbs 10 fat no protein...my day is usually more like 60 carbs, 20 fat 20 protein (roughly...some days fat is higher than protein...carbs is usually around 60% of my total caloric intake). Is it really bad to not follow this ratio if I haven;t before? I don't really want to start with calculating my intake by % because I've gotten into trouble in the past with counting calories (and eating too little...). So I'd just like to know if its perfectly fine to not have the ratios you suggest to others- I definately get in protein, dairy, fruits, veg etc, but at the same time Im a teen and want to be able to have junky foods without screwing myself over with worrying about ratios..


I use fitday also and have no problem with the carbs. I must say that carbs is not the enemy. Most of my carbs comes from veggies and whole grains and I sometimes go over 90 carbs. I have lost weight and has my glucose under control, finally. My dietician said I could go as high as 150 carbs a day.Of course this would mostly be veggies and fruits.

when i said 90 20 10 or whatever, i mean percentages of my total caloric intake- not grams.. sorry if i confused anyone

I use fitday also and have no problem with the carbs. I must say that carbs is not the enemy. Most of my carbs comes from veggies and whole grains and I sometimes go over 90 carbs. I have lost weight and has my glucose under control, finally. My dietician said I could go as high as 150 carbs a day.Of course this would mostly be veggies and fruits.

Agree! Carbs are not the enemy!!! I eat 180-200 carb grams per day (about 40-45% of my caloric intake), sometimes a little bit more. The primary source of my carbs is fruit, vegetables, beans, brown rice, potatoes, and whole grain bread.

But most people (non-diabetics) can have more than 45%, usually 50% is desireable range. Everyone is individual and has to tweak to their own personal health and well-being. I personally think 60% is a bit too high - IMO its tricky to get that high with only the good, healthy, complex carbs. 60% is perhaps an indication that too many refined processed carbs are in the diet, but possibly not.

The best way to know if your carb level is too high is how you feel. Do you get groggy, sleepy, or unfocused 1-2 hours after meals? Do you run out of steam before your next schedule meal or snack? Do you ever experience low blood sugar symptoms? Do you have frequent indigestion? Do you have unexplained body fat in your middle? Are you hungry often? Obviously these symptoms can be caused by other things, but they certainly can paint a picture!

Thanks for the input- out of your "symptoms list"- i dont get groggy or sleepy after meals (unless, of course, im outside sun tanning or lying in front of the tv)..i wouldn't say i have indigestion..i dont "run out of steam" before my meals but i am hungry before them (or at least most of them). As for the fat around my tummy- i mean my tummy isnt my favourite part by ANY means, so i wouldnt say its completely fatless lol, but its not like i work out regularly. So all in all i wouldnt fit many (if any) of the symptoms :) I definately try to eat healthy but i do have some "bad" carbs in my diet (maybe not EVERYDAY, but its not like i avoid them..pop tarts are just too good.)

Agree! Carbs are not the enemy!!! I eat 180-200 carb grams per day (about 40-45% of my caloric intake), sometimes a little bit more. The primary source of my carbs is fruit, vegetables, beans, brown rice, potatoes, and whole grain bread.

But most people (non-diabetics) can have more than 45%, usually 50% is desireable range. Everyone is individual and has to tweak to their own personal health and well-being. I personally think 60% is a bit too high - IMO its tricky to get that high with only the good, healthy, complex carbs. 60% is perhaps an indication that too many refined processed carbs are in the diet, but possibly not.

The best way to know if your carb level is too high is how you feel. Do you get groggy, sleepy, or unfocused 1-2 hours after meals? Do you run out of steam before your next schedule meal or snack? Do you ever experience low blood sugar symptoms? Do you have frequent indigestion? Do you have unexplained body fat in your middle? Are you hungry often? Obviously these symptoms can be caused by other things, but they certainly can paint a picture!


JD not to change the subject but do you find beans to be fattening. My dieticain suggested I add them to my diet. I LOVE beans (kidney the most) but the govt food chart says 1/2 cup. A whole cup would be about 800 calories and i can only have 1200 cals per day. Does this sound correct?

JD not to change the subject but do you find beans to be fattening. My dieticain suggested I add them to my diet. I LOVE beans (kidney the most) but the govt food chart says 1/2 cup. A whole cup would be about 800 calories and i can only have 1200 cals per day. Does this sound correct?

Well, don't think I can answer you. I get my beans from the Amy's Breakfast Burritos that I eat for breakfast (with 1/2 cup of cottage cheese). They are completely natural and organic, no preservatives, and I LOVE them. One burrito is 290 calories - add the cottage cheese and the meal total is 380 calories, with a very good ratio of carb/protein/fat.

I looked up beans on several sources and they list them as follows:
1 cup canned kidney beans: 207 cal
1 cup generic cooked kidney beans: 224 cal
1 cup plain vegetarian baked beans: 237 cal

I suspect that the one you found may have been a recipe with sugar and bacon or added fat. Also, I don't know if I could eat a whole cup of beans - I have a hearty appetite, but they can be quite filling!

But most people (non-diabetics) can have more than 45%, usually 50% is desireable range. Everyone is individual and has to tweak to their own personal health and well-being. I personally think 60% is a bit too high - IMO its tricky to get that high with only the good, healthy, complex carbs. 60% is perhaps an indication that too many refined processed carbs are in the diet, but possibly not.


JD:

I think in my case, I must be one of the more lucky type IIs with respect to being able to handle a high carb load now, and not have hyperglycemia result. Partly this may be due to the (perhaps extreme?) level of exercise (of running 3.1-7.6 miles/day) that I took up after the diabetes diagnosis and heart attack. I can eat in the 200-300g carb range, but I can tell, based on my running speed/endurance that I should be taking in a bit more carbs. Our frame of reference for comparison in grams may not be best either, since undoubtedly we aren't the same size/weight and do the same exercise :) I *think* that some of the Ornish diet followers take in near 80% carbs. I am not sure I could go that high on the carbs and enjoy my "diet."

I do agree with you that when I tend to go a bit high (near 400g carbs) in one day, I do not feel as good--in a way "bloated." I also agree that ingesting all the refined processed carbs and are not the way to go to build up the carb intake.

I just made some pea soup...
1 pound of dried split peas + 2QUARTS of water was a huge amount of soup (for 3 big eaters or 2 real piggies:D)
Anyway the TOTAL was 1100 calories,
BUT WHAT A GOOD DISTRIBUTION
It included 110 GRAMS soluble fiber...where else can you find that...
and also 110 grams of protein.
Fat was a nice round ZERO...so saturated fat was zero also.
The carbs of peas have as low a glycemic index as any American foods go (you really have to eat the Indian chana dal (lentil-chickpeas thingy) to get a lower G.I.

You cannot do much better than to make something like this part of your daily diet!
(Cost of the pound of peas...$.49!!!!)

JD:

I think in my case, I must be one of the more lucky type IIs with respect to being able to handle a high carb load now, and not have hyperglycemia result. Partly this may be due to the (perhaps extreme?) level of exercise (of running 3.1-7.6 miles/day) that I took up after the diabetes diagnosis and heart attack. I can eat in the 200-300g carb range, but I can tell, based on my running speed/endurance that I should be taking in a bit more carbs. Our frame of reference for comparison in grams may not be best either, since undoubtedly we aren't the same size/weight and do the same exercise :) I *think* that some of the Ornish diet followers take in near 80% carbs. I am not sure I could go that high on the carbs and enjoy my "diet."

I do agree with you that when I tend to go a bit high (near 400g carbs) in one day, I do not feel as good--in a way "bloated." I also agree that ingesting all the refined processed carbs and are not the way to go to build up the carb intake.

I think many T2s could control with 50% carbs - I actually can control my glucose at the 50% range, but I feel better at the 40-45% range, so that is where I try to stay. I am a walker - and I still find that I have more energy and endurance, and my glucose seems to stay more level, if I walk before I eat as opposed to after. I get in about 3 miles in the early AM before I start my day, and then walk again - about 2 miles just before dinner.