As the research continues to pile up against artificial sweeteners, it’s a race to take the lion’s share of the growing alternative sweetener market. While natural sweeteners like stevia and erythritol have become more popular in recent years, it’s still a wide field. One lesser known option is yacon syrup—a natural sweetener with a low calorie count and prebiotic abilities.
Yacon syrup is derived from the large tuberous roots of Smallanthus sonchifolius, a species of daisy that is cultivated in the Andes at altitudes of between 880 and 3500 metres. According to archaeological evidence, yacon was an important cultivated crop in Andean societies even before the rise of the Incas. The roots themselves can be eaten just like any other tuber. They look something like a a sweet potato, with a taste somewhere between that of an apple, a watermelon and a pear…and with a texture likened to that of a water chestnut. But it’s when the liquid is extracted from the flesh and evaporated, similar to the process used to make maple syrup, that things start to get really interesting. It’s at this point that yacon becomes a true natural sweetener, taking on a flavor similar to that of molasses or caramel. Delicious to most, slightly off-putting to others.
Carbs, Diet & Nutrition, Sugar
Metabolic flexibility is the capacity to match fuel oxidation to fuel availability—or switch between burning carbs and burning fat. Someone with great metabolic flexibility can burn carbs when they eat them. They can burn fat when they eat it (or when they don’t eat at all). They can switch between carbohydrate metabolism and fat metabolism with relative ease. All those people who can “eat whatever they want” most likely have excellent metabolic flexibility. So, why does it really matter, and how does it happen? Let’s get into the weeds today.
Carbs, Diet & Nutrition, Fats, Keto, Low Carb Diet, Weight Loss
Consistency is key in everything we do.
Training in the gym: The most optimal workout imaginable won’t do a thing if you only get around to it once every two weeks.
Sleep: A solid 8 hours of shut eye every night beats 10 hours one night, 6 the next.
Learning a new skill: Practice for an hour each day and you’ll become a master. Spend twelve hours one time and never again, and you’ll remain a beginner.
The same is true for nutrition. A consistent, reliable way of eating—especially with a diet like keto, where extended consistency actually builds new fat-burning mitochondria and establishes habits—tends to produce the best results.
But what if you wanted to be a little less consistent? What if you wanted to cycle between Primal and keto? Is such a thing even possible?
Yes. Just make sure you do it right—and for the right reasons.
Carbs, Diet & Nutrition, Fats, Keto
For today’s edition of Dear Mark, I’m answering a single, significant question. It concerns the latest “anti-low-carb” study claiming that we’re all killing ourselves by not eating bread. A reader wonders if the study is legit and if we should be worried about eating fewer carbs than “normal” people.
I don’t think we should be concerned, and I’ll explain why in detail. Let’s take a look and break it down.
Carbs, Dear Mark, Diet & Nutrition, Fats, Protein
For today’s edition of Dear Mark, I’m responding to four reader comments. First up, if a person can’t eat eggs, doesn’t like liver, but really wants choline, can they just supplement? Second, are a couple handfuls of almonds too much omega-6 for the average person? What if they eat fish? Third, a new study claims to show that keto dieting tanks hepatic insulin sensitivity. What should we make of it? Are we giving ourselves type 2 diabetes by going keto? And fourth, I highlight a great approach to drinking alcohol (and living in general) from one of our readers.
Alcohol, Carbs, Dear Mark, Diet & Nutrition, Fats, Keto, Protein, Supplements
After my recent post on keto for women, I got a lot of feedback. One of the most common themes: “But what about menopause?” I heard from dozens of women in both the comment section and in emails who were having trouble losing weight and dealing with the varied symptoms of menopause. Was keto the answer? Was Primal? Were they doing something wrong?
Rather than start with the assumption that going keto or Primal is the best way to deal with menopause, I figured I’d start from ground zero, drawing on the extensive scientific literature on diet and menopausal symptoms to see if I could arrive at some general trends and make recommendations.
Carbs, Diet & Nutrition, Fats, Protein, Sugar, Supplements