Metabolic Health: Are You One of the 12%?

Metabolic health is vital for overall well-being, particularly cardiovascular health. Poor metabolic health increases the risk of type 2 diabetes, hypertension, and high blood pressure, weakening the immune system. Shockingly, only 12.2% of Americans are metabolically healthy, dispelling the myth that normal weight equates to metabolic health.

To address this alarming statistic, we consulted with pediatrician and former FDA commissioner David A. Kessler, M.D., to learn how to maintain optimal metabolic health. His advice? Rethink the American diet. "There are two things in the American diet that are key: fast carbs and LDL," he explains on the mindbodygreen podcast. "You want to lower both." Let's delve into this.

According to Kessler, simply eliminating carbs isn't enough for metabolic health. The key is to eliminate "fast carbs," or the "endless flood of glucose we're pouring into our bodies." These carbs are considered "fast" because our bodies quickly digest them in the upper GI tract, leading to rapid conversion and absorption of starch and sugars, resulting in body fat and cardiovascular repercussions like hypertension, high blood pressure, and diabetes.

On the other hand, "slow" carbs are digested in the lower region of the GI tract, triggering the release of satiety hormones. This explains why fast carbs lead to blood sugar fluctuations and feelings of irritability and hunger after rapid digestion.

Kessler identifies fast carbs as processed foods, explaining, "We take wheat, corn, and grain kernel and produce thousands of different shapes, textures, and products from that. We took the structure out of food." Furthermore, he emphasizes the detrimental effects of constant consumption of fast carbs and glucose. Eliminating these is crucial for preventing cardiovascular issues.

While low-carb diets can be effective for weight loss, which can help metabolically, Kessler emphasizes that the ultimate goal is to reduce LDL levels (the "bad" cholesterol). "You have to keep an eye on that LDL because it varies for people."

Though eliminating fast carbs is a critical first step, Kessler notes that "when you look at the clinical trials on people who go low carb, you see the amount of LDL increases. So it's working in the wrong direction."

The question arises: How can you lower your LDL levels? According to Kessler, the answer is straightforward: a plant-based diet. Kessler asserts, "That's the most effective way to reduce LDL."

While Kessler advocates for a fully plant-based diet, this doesn't mean you can't consume animal products occasionally—just ensure vegetables take center stage on your plate.

To achieve metabolic health, these two doctor-recommended tips can set you up for success. Simple doesn't have to mean boring; you can experiment with numerous nutrient-rich plant-based recipes. Regardless of your specific food choices, prioritize whole and nutritious options. As Kessler points out, "If it doesn't look like food, we have a problem."