Poha Analysis

How taking things at face value without doing due diligence can hurt us

Those who know me well enough will broadly have an idea of where I am headed with this blog post.

When it comes to health information, I am certain that I can convince you that a certain type of diet is healthy or not by copy-pasting a study or by copy-pasting an intellectually sounding definition to prove my case.

I call this form of analysis the Poha Analysis, you will shortly find out why.

Part 1

Let’s pick out a food item as an example:

Poha or Pohe based on your cultural preference.

Poha, flattened rice, is a nutritious breakfast option rich in carbohydrates, iron, and fiber, providing sustained energy throughout the day. Its quick cooking time and versatility make it an ideal choice for busy mornings, offering convenience without compromising on health.

Most eaters of the poha would find solace in this copy-pasted textbook definition as enough evidence to eat this as a healthy food item.

BUT.

This definition provides no context for each individual’s metabolic profile.

Also, now that I have told you that I just copy pasted this definition, you will not be convinced so easily and you will want to know more right?

But let’s say I followed this copy-pasted ChatGPT definition and ate the poha on an empty stomach, first thing in the morning because the text-book definition told me that poha is good for busy mornings.

The resultant impact on my blood sugar would be this via my glucose monitor:

If I continue to do this I will eventually have higher blood sugar and elevated insulin levels in the longer term.

I am quite an active and health conscious person so I suspect the rise in blood sugar would be much higher for someone else and more sustained.

Poha is the great Indian Glucose Atomic Bomb when eaten on an empty stomach.

Why do I call it an atomic bomb?

If you eat carbohydrates on an empty stomach, they get absorbed fast into the bloodstream leading to a higher-than-normal blood sugar spike, which leaves you lower on energy later as your sugar spikes and dips subsequently. If you eat some protein and fat before, the absorption of carbs slows down and the blood sugar spike is lower than normal.

Ideal would be to eat veggies before because vegetables have fibre which creates a gooey mesh on the intensive thereby allowing the body to slow down digestion.

So eat the poha if you really want to but in this order. Anyways ask yourself why you need the simple carbs of poha? We are literally just going and sitting at our office desk. Poha at the end of the day is a fast-absorbing carbohydrate.

PS: Nothing personal against the poha, just using it as a case study on how lazy analysis can be dangerous.

The point I am trying to highlight in simple terms is that one should go beyond simple textbook definitions of what is healthy or not by experimenting with foods and not let laziness creep in. Here is my full piece with The Whole Truth Foods explaining this phenomenon with more such foods.

This tweet of mine was trending on Twitter and Linkedin because poha is a staple way to start our mornings for us office-going folks, so I had to share my learnings as to why poha or any other fast-absorbing simple carbs on an empty stomach is a recipe for failure for the day.

Part 2

Another way to convince someone that a diet works is to stick a research study in their face because you will look smart and that person will probably not read through the entire paper anyway. (The person sticking it in their face would have not read it too but rarely anyone calls this bluff)

Our knowledge of whether a certain type of nutrition plan works or not comes primarily from two types of studies: epidemiology and clinical trials.

Epidemiological studies are observational research studies that investigate the distribution and determinants of diseases or health-related events in populations. They aim to understand how diseases or health outcomes are distributed in different groups and what factors might influence these patterns.

Clinical trials are research studies involving human participants that aim to evaluate the safety and efficacy of medical interventions, such as drugs, vaccines, medical devices, or behavioral therapies. They are conducted to assess the effects of these interventions on health outcomes.

Epidemiological studies are observational and aim to understand disease patterns and potential risk factors in populations. Clinical trials are experimental studies that focus on evaluating the safety and effectiveness of medical interventions in human subjects. While epidemiological studies observe naturally occurring events, clinical trials involve intentional interventions with controlled conditions to determine the efficacy and safety of a specific treatment or intervention.?

Now that I have sounded smart let me cherry cherry-pick data to show you how certain diets work, presenting you data to show how one diet is superior over another.

(Feel free to scroll down if you get bored of these studies)

Ketogenic Diet?

The ketogenic diet, which is a high-fat, low-carbohydrate diet, has been studied for various health benefits. Here are two studies that demonstrate some of its advantages:

Study 1: "The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists"

The researchers found that athletes following a ketogenic diet experienced significantly higher fat oxidation rates during exercise, indicating that the body was utilizing fat for energy more efficiently. This suggests that the ketogenic diet might enhance the body's ability to use fat as a fuel source during exercise, potentially improving endurance in athletes.

Study 2: "A Ketogenic Diet Favorably Affects Serum Biomarkers for Cardiovascular Disease in Normal-Weight Men"

The study found that the ketogenic diet led to significant improvements in various cardiovascular risk factors, including decreased levels of triglycerides, LDL cholesterol, and blood glucose. At the same time, HDL cholesterol levels increased. These changes suggest that a ketogenic diet might have a positive impact on cardiovascular health by improving lipid profiles and reducing risk factors associated with heart disease.

Carnivore Diet?

The carnivore diet is a dietary regimen that involves consuming only animal products and excludes all plant-based foods.

Study 1: "Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study"

The results showed significant improvements in glycemic control, weight loss, and reduction in diabetes-related medications in participants following this dietary approach

Study 2: "Clinical Experience of a Diet Designed to Reduce Aging"

The report suggested that participants experienced weight loss, improved blood lipid profiles, and better overall health markers while adhering to the animal-based dietary regimen.

Paleo Diet?

The Paleo diet, also known as the Paleolithic or caveman diet, involves consuming whole foods similar to those available to our ancient ancestors, focusing on lean meats, fish, fruits, vegetables, nuts, and seeds while excluding processed foods, grains, legumes, and dairy products.

Study 1: "Metabolic and Physiological Improvements from Consuming a Paleolithic, Hunter-Gatherer Type Diet"

Participants following the Paleo diet experienced significant improvements in glucose tolerance, blood pressure, body weight, and other cardiovascular risk factors compared to the control group following a traditional diabetes diet.

Study 2: "A Paleolithic Diet Confers Higher Insulin Sensitivity, Lower C-Reactive Protein and Lower Blood Pressure than a Cereal-Based Diet in Domestic Pigs"

Although this study used animal models, the findings suggest that a Paleolithic diet might contribute to improved insulin sensitivity and reduced inflammation, both of which are important factors in managing chronic diseases in humans.

OMAD Diet?

The OMAD (One Meal A Day) diet is a fasting approach where individuals consume all their daily calories within a single meal, typically with a fasting window of 23 hours and an eating window of 1 hour.

Study 1: "Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial"

While not specifically focused on OMAD, this study investigated alternate-day fasting, a form of intermittent fasting where participants alternated between days of normal eating and very low-calorie intake. The research found that intermittent fasting led to significant weight loss and improvements in cardiovascular risk factors.

Study 2: "Intermittent Fasting: The Science of Going Without"

This review article provides an overview of various intermittent fasting regimens, including OMAD. It discusses the potential metabolic benefits of intermittent fasting, such as improved insulin sensitivity, reduced inflammation, and enhanced cellular health

Vegetarian Diet?

The vegan diet is a plant-based eating pattern that excludes all animal products, focusing on fruits, vegetables, grains, legumes, nuts, and seeds for nutrition.

Study 1: "Mortality in vegetarians and comparable nonvegetarians in the United Kingdom"

Reference: Key, Timothy J., et al. "Mortality in vegetarians and comparable nonvegetarians in the United Kingdom.

This large-scale study compared mortality rates between vegetarians and non-vegetarians in the United Kingdom. The research found that vegetarians had a 12% lower risk of death compared to non-vegetarians.

Study 2: "Position of the Academy of Nutrition and Dietetics: Vegetarian Diets"

It highlights that vegetarians tend to have lower rates of obesity, heart disease, high blood pressure, type 2 diabetes, and certain cancers. The paper also emphasizes that appropriately planned vegan diets are suitable for individuals during all life stages, including pregnancy, lactation, infancy, and adolescence.

Okay now that I have shown you the benefits of various types of diets, can you decide which one is the best diet??

Now I will confuse you further by going into the downsides of each diet.?

Ketogenic Diet?

Study 1: "Long-Term Effects of a Ketogenic Diet in Obese Patients"

Many participants struggled with the sustainability of the diet due to its restrictiveness, leading to nutrient deficiencies and a higher risk of developing cardiovascular issues over time. The study concluded that while the ketogenic diet might offer short-term benefits, its long-term sustainability and potential adverse effects should be carefully considered.

Study 2: "Impact of Ketogenic Diet on Kidney Health: A Review of Clinical and Animal Studies"

The findings revealed that the high intake of animal proteins and fats, common in the ketogenic diet, could put strain on the kidneys, potentially leading to impaired renal function and an increased risk of kidney stones.

Carnivore Diet?

Study 1: "Nutritional and Health Effects of the Carnivorous Zero-Carb Diet in Health and Disease”

The study highlighted concerns about the lack of essential nutrients like fiber, vitamins, and phytonutrients in an all-meat diet. Nutritional deficiencies could lead to adverse health effects, including an increased risk of nutrient-related diseases and compromised gut health due to the absence of dietary fiber.

Study 2: "Impact of Carnivorous Diet on Human Oral and Gut Microbiome Composition"

The research found that the absence of dietary fiber and plant-based compounds in the carnivore diet led to significant changes in the gut microbiome composition.

Paleo Diet?

Study 1: Paleolithic nutrition improves plasma lipid concentrations of hypercholesterolemic adults to a greater extent than traditional heart-healthy dietary recommendations.

The diet was high in saturated fats, which could potentially increase the risk of cardiovascular diseases in the long term.

Study 2: "Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial."

While the diet led to initial improvements in weight and metabolic markers, the study found that adherence to the diet waned over time. Additionally, the researchers observed a decrease in bone mineral density among participants following the Paleolithic-type diet.

OMAD Diet?

Study 1: "Meal Frequency and Timing in Health and Disease."

While intermittent fasting approaches, including OMAD, are mentioned as potential strategies for weight management, the review highlights concerns about extreme fasting durations. Prolonged fasting periods can lead to nutrient deficiencies and disrupt normal metabolic processes, potentially impacting energy levels and overall well-being.

Study 2: Impact of Prolonged Fasting on the Risk of Type 2 Diabetes."

The research found that individuals who engaged in prolonged nightly fasting intervals (including fasting for 18 hours or more) had an increased risk of developing diabetes compared to those with shorter fasting intervals. This suggests that extended fasting periods, such as those practiced in OMAD, might have adverse effects on metabolic health.

Vegetarian Diet?

Study 1: Study Title: "Nutrient Intake and Health Status of Vegetarians."

The research found that while vegetarians tend to have lower intake of saturated fats and cholesterol, they may be at risk of certain nutritional deficiencies, particularly vitamin B12, iron, calcium, zinc, and omega-3 fatty acids. These deficiencies can lead to anemia, osteoporosis, and other health issues if not appropriately addressed through diet or supplementation.

Study 2: Study Title: "Bone Health in Vegetarians."

The research highlighted that while vegetarians tend to have a lower risk of osteoporosis due to lower protein and calcium intake, they might still be at risk of bone fractures due to lower bone mineral density.?

Okay now that I have shown you the downsides of various types of diets, can you decide which one is the worst diet??

Great, I now have 2 studies that show the upsides of certain and two studies that show the downsides of each diet, I hope you are confused with the choices.

I left it at two studies to reduce the level of confusion, I could easily have cherry-picked the data and confused you even more by adding 5 studies for each diet’s upside and downside.

Conclusion

The point I am trying to highlight here is that there are merits to each diet but one needs to find a diet which they are going to stick with for a very long period and do what works best for them while being cognizant of the impact of that diet.

Although studies provide direction as to the efficacy of a diet it is not certain whether they would work for every individual or not, there are a lot of subjective factors involved so one should understand how their diet is affecting their health rather than taking studies at simply face value.

In fact, in my latest piece on creatine, I learned and used a tool to even check the vested interest of certain studies before copy-pasting them in the piece, an app called:

https://examine.com/

One also needs to find what suits them and not rely purely on textbook definitions, if health were that simple most people would not be suffering from the issues they are today.

Best to consult your nutritionist or health coach before you take unsolicited claims at face value as health is such a personalized and subjective topic.