40-30-30 Balanced Nutrition - Optimal Insulin Control

40-30-30 : "The Zone" by Dr. Barry Sears

40-30-30 Nutrition was developed from research which indicated that we can positively manipulate the hormonal responses of food by combining macronutrients in the proper ratios at every meal. 

This hormonal balance leads to insulin control and optimal production of good eicosanoids.  It's in this state of functioning that the body responds with:

• Reduced internal inflammation
• Reduced blood pressure
• Reduced triglycerides and cholesterol levels
• Increased fat loss
• Increased energy
• Increased mental clarity

40-30-30 nutrition is a metabolic state in which the body works at peak efficiency.

Everything you put into your mouth creates a hormonal response within your body.  You have complete control whether that response is positive or negative.

• Macronutrients are combined in adequate ratios for optimal hormonal response.
• 40% Low Glycemic/High Fiber Carbohydrates
• 30% Lean Protein
• 30% Mono-unsaturated Fat

The “Zone” diet/lifestyle developed by Barry Sears, Ph.D. uses the 40-30-30 balance of macronutrients.

• A 16 week study of a “Zone” Favorable Diet on Type 2 Diabetic Patients found:
• 8lb weight loss
• 7lb fat loss
• 15% decrease in Fasting Glucose
• 35% decrease in Triglyceride levels
• 30% decrease in Insulin levels
• 11% decrease in Diastolic blood pressure
• 9% decrease in Total cholesterol
  

PART 1
MACRONUTRIENTS

Macro vs. Micro
Macronutrients include carbohydrates, proteins, and fats. Macronutrients contribute to energy intake.  All foods fall into these basic categories. 

Micronutrients include vitamins and minerals and help support the processing of the macronutrients. Micronutrients are elements of macronutrients. 

Carbohydrates: 40%

• Definition: Body's primary energy source.
• Provide fuel to the brain and cells in the form of glucose 
• The only “non-essential” macronutrient.  Although not efficiently or optimally, the body can convert protein and fat to energy.  This is why is so important to consume carbohydrates in our diets.

• Macronutrient primarily responsible for the stimulation of insulin from the pancreas.

• Sources include:
• All types of fruit
• All types of vegetables
• All bread products
• Cereals (instant and cooked)
• Baked goods
• Beverages with sugar
• All types of sugared candy
• All whole grain and refined grain products (rice, pasta, etc.)
• Commercial baking mixes (cake, cookie and brownie mixes)
• Commercial side dishes  (Au gratin potatoes, rice pilaf, etc.

Carbohydrates are broken into two main types:

Favorable
(Low Glycemic) 

and

Less Favorable
(High Glycemic)

Zone favorable carbs…

• Low density foods (not densely packed with sugar)
• Also known as Low Glycemic
• Favorable carbohydrates are slowly absorbed into the blood stream.

Examples of Favorable Carbohydrates…

• Select fruits - apples, pears, plums
• Most vegetables - broccoli and cauliflower
• Steel Cut Oatmeal

Hormonal response…

• Good blood sugar balance
• Insulin release controlled
• Mental clarity and energy levels sustained

Less favorable carbs…

• High density - packed with sugar
• High glycemic
• Rapidly absorbed into the blood stream

Hormonal response…

• Poor blood sugar balance
• Excess insulin release
• Leads to insulin resistance over time
• Blood sugar “peaks and crashes”
• Leads to lack of energy, mental focus, and irritability
• Feelings of increased hunger through out the day= ↑ desire to snack

Examples of Less favorable carbohydrates…

• All instant or processed foods
• Cereals
• Pasta
• Bananas
• Carrots
• White bread
• Potatoes

Every 4 g of carb = 1 tsp. of sugar

Protein: 30%

• Definition: Protein is the structural nutrient which builds and makes up our muscle, skin, hair, eyes, and nails (lean body mass). 

• Proteins facilitate the transfer of nutrients in and out of cells, they are needed for repair and growth of body tissues, and they help the blood maintain proper body fluid balance.

• Vital in forming enzymes, hormones and brain neurotransmitters that help control body functions.

• Protein functions through its composition of amino acids.  There are 20 different types of amino acids.  Nine of these enzymes cannot be synthesized by the human body and are referred to as ‘essential amino acids'.  This means they must be supplied by the diet.

• Proteins ideal hormonal responses:
• Protein stimulates the hormone glucagon.
• Glucagon has the opposite physiological action to insulin.
• Glucagon acts as a regulator of excess insulin production.
• Stimulates the release of the stored form of glucose - glycogen.

Protein Sources Include...

• Meat - beef, lamb, pork, game meat
• Egg whites
• Cheese, low fat
• Poultry
• Fish
• Plant-based soy products  (protein powders, tofu, tempeh, etc.)

40-30-30 nutrition ensures a continual balance between these hormones through adequate ratios of macronutrients.  Adequate amounts are determined by each individuals unique daily protein requirements.

How much protein does an individual require?

• The focus is on ADEQUATE amounts of protein.  The amount your body needs to function optimally.  No more, no less.

• This prescription is dependant on three factors:
• Your weight
• Percentage of body fat
• Activity level

Fats: 30%

• Definition: Fats help to slow the absorption of carbohydrates into the bloodstream.  They increase cellular membrane fluidity and release a chemical known as cholecystokinin (CCK) from the stomach that tells the brain to stop eating.

• Function: Needed for eicosanoid production and to slow entry rate of carbohydrates

• Hormonal Response: Production & balance of eicosanoids

• Two Types of Naturally Occurring Fats: Saturated and Unsaturated
• Saturated fat comes from animal sources and is solid at room temperature
• Unsaturated fat comes from most plants (better known as oils) and is liquid at room temperature

• Monounsaturated fats help improve cholesterol profiles and add weight loss.

• Polyunsaturated fats (EFA's) become the building blocks of eicosanoids.
• Optimal ratio of Omega 6 to Omega 3 in our diet for optimal health =4:1
• In most people, this ratio is closer to 20:1.

• Many diets are Omega 3 deficient due to:
• Increased use of vegetable oils (Omega 6) in food manufacturing and the food service & restaurant industry
• Overall decrease in fatty fish intake
• New ways of raising livestock and fish decrease the naturally occurring amounts of EFA's in proteins  (corn feed livestock and farm raised fish)
  
• Research supports supplementing our diets with molecularly distilled Omega 3 Fish Oil to reestablish this optimal ratio, while increases our use of monounsaturated fats and reducing saturated fats. 

Fats to Avoid

1. Trans Fatty Acids

• Disrupt the normal cell structure
• Interfere with the production of eicosanoids in our body by inhibiting enzyme function needed to synthesize essential fatty acids (Omega 3's) = Disease States
• Increase total cholesterol
• Pull antioxidants from the body
• Trans fats stay in the body up to 51 days causing negative impacts.
• Trans fats should be avoided.  Watch for “fully or partially hydrogenated oil” on labels.
• Sources include:
• Margarine
• Crackers
• Potato Chips
• Cookies
• Most “junk” foods

1. Saturated Fats

• High in aracodonic acid which increases production of bad eicosanoids
• Make cell membranes more rigid, causing the liver to produce more cholesterol to break up this rigidity
• Sources include:
• Egg yolks
• Full fat dairy products (ice-cream, cheese, butter, whole milk)
• Fatty cuts of red meat

PART 2:
Hormones

Insulin
The Storage Hormone
(Source = carbohydrates)

• Tells the body to store incoming nutrients.
• Without an adequate supply of insulin, your cells would starve to death (low blood sugar).
• Too much insulin =  insulin resistance.
• Inability to access stores of energy.  Leads to weight gain, accelerated aging process, and chronic illness though constant state of inflammation.

Glucagon
The Mobilization Hormone
(Source = Protein)

• Glucagon is a mobilization hormone that allows your body to use stored energy.
• Glucagon tells the body to release stored carbohydrate in the liver to replenish blood sugar levels.
• Without adequate glucagon, you feel hungry and mentally ‘foggy' because the brain is not getting proper fuel.

Eicosanoids
The Master Hormones
(Source = Fats: controlled once insulin and glucagon are balanced)

• They conduct the body's orchestra of continual hormonal activity.
• Eicosanoids are powerful substances that influence every cell in our bodies.
• Eicosanoids reduce inflammation that causes disease states, including:
• Allergies
• Asthma
• Arthritis
• Abnormal blood clotting
• Hypertension

Remember:  Nature Loves Balance

• 40-30-30 identifies the need to balance the macronutrients of  carbohydrates, protein, and fat to optimize these hormonal responses.

• Remember: too much insulin = disease states such as Type 2 Diabetes but too little insulin also means Type 1 Diabetes.

• Too little bad cholesterol (LDL) and cell growth becomes impaired.

• Too many good eicosanoids = impaired functioning such as no blood clumping, too low of blood pressure.

• Each balanced meal can maintain this optimal hormonal balance for 4-6 hours.

Recommended Reading

The Anti-Inflammation Zone : Reversing the Silent Epidemic That's Destroying Our Health by Barry Sears, Ph.D.

The Zone: A Dietary Road Map to Lose Weight Permanently : Reset Your Generic Code : Prevent Disease : Achieve Maximum Physical Performance by Barry Sears, Ph.D.

The Omega Rx Zone : The Miracle of the New High-Dose Fish Oil by Barry Sears, Ph.D.

All books by Barry Sears, Ph.D.

Any information provided by Belle's Balanced Nutrition is for informational purposes only and is not intended to substitute for the medical recommendations of physicians or other health care providers.  Belle's shall not be liable or responsible for any loss or damages allegedly arising from any information that has been provided. 

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