Experiment 014: Paleo / Keto Follow up for Micronutrient Balance

Start: 1/1/19, End: 1/22/19

Exercise: Outdoor Rock Climbing 2-3x/week; BJJ class/sparring (1 hour) 2-3x/week.

Supplement(s): Grass Fed Whey Protein

This was a three week follow up test regarding micronutrient levels while on a Paleo and Keto diet (paleo food list with keto macronutrient ratios). I added some variety (leafy vegetables) to my breakfast and substituted almost of all of my red meat intake for fish (tuna, mackeral, sardines, or salmon; all canned and wild caught).

Results:

  Week 1 Week 2 Week 3 Average
Calories 2325 2634 2450 2470
Protein 150g 158g 138g 148g
Fat 65% 67.4% 68% 66.8%
Carbs 9.7% 8.5% 9.2% 9.1%
B1 53% 53% 35% 47%
B12 459% 169% 89% 212%
B2 140% 68% 33% 80%
B3 102% 96% 77% 92%
B5 164% 75% 39% 93%
B6 145% 134% 101% 127%
Folate 189% 81% 38% 103%
Vitamin A 1020% 1045% 760% 942%
Beta-carotene 1190% 1496% 706% 1131%
C 349% 150% 157% 219%
D 23% 46% 53% 41%
E 54% 69% 37% 53%
K 654% 390% 152% 399%
Calcium 75% 112% 115% 101%
Copper 255% 185% 62% 167%
Iron 246% 192% 172% 203%
Magnesium 53% 40% 33% 42%
Maganese 73% 72% 47% 64%
Phosphorus 113% 83% 53% 83%
Potassium 65% 83% 53% 67%
Selenium 108% 81% 93% 94%
Sodium 110% 172% 141% 141%
Zinc 71% 57% 32% 53%


Discussion:

You’ll note that on average, not a single nutrient was under 40% RDA! I stayed pretty close to Keto nratios, averaging about 66% fat, and less than 10% net carbs, while keeping protein at about 2g / Kg of bodyweight. Only three items were below 50% RDA; Vitamin B1 (47%), Vitamin D (41%), and Magnesium (42%).

This information goes a long way against arguments asserting that a Paleo and / or Keto diet is too exclusive or too restrictive or has vitamin deficiencies. Clearly this evidence is to the contrary; suggesting that when common sense is applied and food choices are ethically and organically sourced there, at worst, marginal deficiencies. This is specifically true when it comes to some minerals such as calcium (101%) and Vitamin B2 (80%) (refernece).

Consider the following:

Threshold No. Entries
Below 40% RDA 0
Below 50% RDA 3
Above 50% RDA 20
Above 75% RDA 16
Above 90% RDA 14


NOTE: As part of another experiment I was trying to keep my sodium below 1,000 mg / day which did not work out very well as this is an exceptionally low amount and extremely difficult given that one “convenience”, not even necessarilly excessively salty or even at a resturaunt, can greatly skew the 3-week average. I also started trainin Jiu Jitsu much more heavily towards the end of this test which required more fuel overall and inherently more electrolytes (including sodium).


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