What to Eat? A Ratio to Explore

From Vegan to Keto, from beach to raw to liquid to any other diet under the sun, each attempts to address the question “what to eat?”

While In Defense of Food has a poetry in one of the finest answers, “eat food, not too much, mostly plants,” that statement is all qualitative. For someone who values objectivity more (me!), a quantitative answer is requested.

Waiting on no-one, I took matters into my own hands, calculating a ratio to explore when considering what to eat that I have the nutritional facts for.

Only being three weeks hence, I am doing pretty dang swell 😎

The Formula

(Protein + Fiber – Added Sugar) / every 500mg of Sodium
>=
Carbs / 2

Done per serving. Everything but sodium measured in grams (g). Sodium counts as 1 for 1mg and 500mg, 2 for 501mg, 3 for 1111mg – sodium divided by 500 and rounded up.

Another way to look at it is, take the top line (protein, fiber, sugar, sodium) and divide it by the bottom (carbs). If that ratio is 1 or more, the food passes.

The Context

I am a Flexitarian (veggies #1, butter and eggs as secondary staples, and flesh products when presented through unsought opportunities). Without a doubt, keeping my protein and fiber up makes me feel better. Reducing carb hangovers and the bloating associated with sodium makes me feel better.

Now, I do exclude unpickled cabbage and beans – their negative knock-ons are not worth it for me at this time.

Using what I already choose to eat, I can see that most of it fits the equation. The ratio keeps me honest when I choose to deviate, yet it gives me all the power – I can choose to have an exception, versus guess at how an item will impact me.

Note: I also follow the Fiber > Fats > Protein > Carbs eating order the best I can too, though piling on too much fiber has at times led to suboptimal life quality.

More to Consider

The nutritional label is full of information. Common considerations need further analysis.

Think about sugar alcohols – these are common sweeteners that avoid the requirement of being considered “added sugar.” The formula can do just that: consider sugar alcohols as added sugar.

Perhaps a person wants to consider their cholesterol intake. Every gram of saturated fat may be included on the side of added sugar, subtracting from the overall health profile of the food.

How to handle foods of benefit, that fail the formula as-is? For the fermented tea Kombucha, the probiotics could stand in as a “10” for protein and fiber, i.e. “10 – added sugar >= carbs / 2”. “10” or similar might be the best quantifier for unquantified supplements.

What about foods that fit the formula but do not sit well? Certainly exclude allergens or those things that lower quality of life. Gassy items included! For things that could have negative knock-ons, a “-10” can be added to the formula alongside added sugar (though why knowingly gamble with your livelihood, IDK – you do you).

And of course, if anything is of greater need, adding a multiplier or divider increases the standard of the food equation (e.g. divide carbs by 4 vs 2, multiply protein by 2 if that’s your thing). Tweak the stringency to meet your needs!

Too Much and Cider Rules

Even the best habits of eating (unless it is pure fasting) can fall prey to eating too much. A bonus tenet is that I pick smaller platforms for food (e.g. the smaller bowl, a single plate) and avoid mounding. Food rests as a single layer on a plate, or does not crest the top lip of a bowl.

Whether following the formula or treating myself to something special, apple cider has been a miracle product for dulling my insulin response after dining. I take anywhere from 600 to 1800mg of powdered cider up to 30 minutes before any food or drink (pilled to protect teeth, throat, and better measure intake). I cannot hype it enough: apple cider before meals makes everything better.

–

Simple equation, excellent health. Leaner, more energized, less stressed, and (TMI) gastrointestinal health is on point, leading I feel to better sleep.

Of course, there is still work to do: How do I handle beneficial products like Kombucha that supplement more than nourish? Am I getting enough carbohydrates into my routine? How does this affect fiber intake and blood glucose levels? What about fruit?

The study goes on!

Please, give all these things a shot in your own life:

1. Apple Cider Vinegar
2. Nutrition Ratio
3. Smaller Surfaces, Flat Piles
4. Fiber > Fats > Protein > Carbs

Let me know how it goes! I am excited to hear how the nutrition ratio formula and these other tools improve your life. Cheers to quality food, quality living, quality results!