Carbs or Fats: The Best Ratio for Your Goals

We look at nutritional planning from a genetic standpoint. Genetics is a proven method of tailoring nutrition and helping gain an understanding to achieving results. Two genetics-informed strategies to approach nutrition include nutrigenetics and nutrigenomics. Nutrigenetics is eating solely based on genetics, following genetic propensity regardless of goals or lifestyle. 

Nutrigenomics is eating and supplementing to optimize epigenetic expression; strategically consuming nutrients based on the combination of genetics, goals, and lifestyle. This article will focus on nutrigenomics as this is our specific area of focus with our clients and athletes.

The Macros

First, let’s get a clear understanding of our macros. What are they? How do they impact your body? We have macronutrients (protein, carbs, fats) and micronutrients (vitamins and nutrients) in our diets. The primary macros that will influence the body and diet are protein, carbs, and fat.

Carbohydrates

With carbs, there are two different types: simple and complex. Simple carbohydrates include foods like sugar, pasta, and bread, whereas complex carbohydrates are primarily fibrous vegetables. When looking at carb intake, we are looking to limit simple carbs and focus primarily on complex carbs.

It is very important to note that carbohydrates are a very individualized component of the diet and uniquely affect each client. Using scientific literature, research, and clinical experience, we can identify the relevant, impactful genes for optimal complex carbohydrate intake and map out our clients’ best macro ratios.

This works because the optimal amount of complex carbs is variable based on genetic predisposition and each client’s goals. 

The concept is relevant concerning ideal body composition as some people do better with a lower carbohydrate intake while others tend to burn fat in the flame of a carbohydrate.

PLIN1 and UCP1 Genes

Here is an example of the PLIN1 gene and how it works. If our client coded as a TT with this gene and had the goal of losing weight, a diet low in complex carbs would make that very difficult. 

PLIN1- High Impact for abdominal fat loss

CC = needs to reduce carb intake; ideally <150g/day

T allele = complex carbs will aid abdominal fat loss (150-250+ grams/day)

These are the unfortunate cases where you see a client follow a diet that worked for a friend, keto, for example, but is having no response or maybe even a negative response.

Another gene we look at with our clients regarding carbs is UCP1. If weight loss was the client’s goal and they went on a calorie deficient diet, they would be shocked and confused with the lack of weight loss. For them, they need to ensure they are getting enough calories to lose weight. Add in some high fiber, and now they would see some potential weight loss.

UCP1- Involved in thermogenic response

TT>CT = better response from higher fiber intake

CC = normal; less weight loss from low-calorie diet

Fats

Fats are a bit more complex. There are three primary fats within the human diet: saturated (SFA), monounsaturated (MUFA), and polyunsaturated (PUFA). There are several opinions regarding which fats are ‘good’ and which fats are ‘bad’. There are two problems with this: fats are a macronutrient that our bodies require for optimal health, and there are significant differences in how each person responds to the different types of fats.

The fats we typically focus on optimizing with our clients are PUFA and MUFA. Though many people can eat saturated fats with no real negative consequences, we do not find them to be a tool for optimizing their nutrition. For some, they are very risky.

PUFAs have a role in many physiological processes, including energy production, inflammation modulation, and cell membrane integrity maintenance. These include omega-6 (O6) and omega-3 (O3) and are essential for life; there are health benefits to consuming both in the appropriate ratios. We find supplementing with higher levels of Omega 3’s dramatically helps with reducing inflammation and speeding up recovery for some people. 

MUFAs support many bodily functions and are typically beneficial for everyone, although some genetic variants indicate an increased benefit from higher intake levels. For those that benefit from a higher intake, the benefits can be dramatic, especially if they were not in the diet, to begin with.

One of the highest impact genes we look at regarding fats is PPARG. We ensure a plan with very small amounts of saturated fats for our clients who code for a G with this gene. For these clients, saturated fats could lead to numerous health issues and increase the likelihood of obesity.

PPARG- 

High Impact

CC = 'genetic privileg