RUTH MARCUS ANSWERS YOUR QUESTIONS
and two other reader questions for our clinical nutritionist, Ruth Marcus.
Q I have been following an LCHF lifestyle for six weeks and I’ve noticed that I’ve been feeling unusually thirsty throughout the day and night. Is this normal?
A When the body enters into a state of ketosis, water loss is one of the first, and main, side effects – which may cause excessive thirst in some people, particularly those who are partaking in moderate-to-high physical activity. Having higherthan-usual levels of ketones in the body could lead to a mild electrolyte imbalance, which in turn can lead to dehydration and excessive thirst. Both of these reactions are considered normal when starting an LCHF lifestyle, but if symptoms persist for more than six weeks, please seek medical attention to prevent any long-term complications such as the formation of kidney stones.
To prevent dehydration, drink enough water daily (2-3L) and keep your electrolyte levels stable by eating potassium-rich foods such as spinach, broccoli and sweet potato. Adding salt to your food can also assist with keeping sodium levels normal.
Q Are MCT oil and coconut oil two different kinds of fats? Which one is the healthier option?
A They are similar and often used interchangeably. Both oils are low-carb, high-fat foods with excellent nutritional value, but there are several differences. MCT oil contains only mediumchain triglycerides (MCTs), whereas coconut oil contains small amounts of MCTs and large amounts of long-chain triglycerides (LCTs).
MCT oil, being a liquid, has a lower smoke point compared to coconut oil, so it shouldn’t be heated to a high temperature. MCT oil is best used for drizzling over foods or as a base for salad dressings, whereas coconut oil is suitable for baking or hightemperature cooking.
Q I have heard that kombucha is now very popular as it offers several health benefits. Is this true?
A The basic ingredients in kombucha are yeast, sugar, and black tea. To create the drink, the ingredients are mixed and set aside for a week or more. During that time, bacteria and acids form in the drink, as well as a small amount of alcohol. This process is known as fermentation.
There are several anecdotal reports that claim kombucha helps aid digestion, has a detoxifying effect and boosts energy levels. There are also claims that it boosts the immune system, aids in lowering blood pressure and can assist with weight loss.
However, there is insufficient evidence to support these claims and a lot more research needs to be carried out before any scientific conclusions can be confirmed.
If kombucha is something you would like to try, I suggest looking for a brand that is low in sugar. You will then reap the benefits without consuming unnecessary carbohydrates. Even better, make it yourself, so you know exactly what went into it!