Can your body really replace carbs with protein? Examining the claim that 70% of protein turns to glucose
On June 6th, 2024, Candi Frazier aka theprimalbod published an instagram reel claiming "70% of the meat you eat breaks down to glucose" to explain why carbohydrates are not essential and how we can get all our energy from fats and protein.
We evaluate the claim that 70% of protein breaks down to glucose, and whether carbohydrates are necessary in the diet.
Claims that 70% of protein converts to glucose are highly exaggerated; actual conversion rates are much lower, around 8-19%. Replacing saturated fats with carbohydrates can reduce health risks, highlighting the importance of a balanced diet.
With keto and carnivore diets becoming more popular, are you wondering if you can ditch carbs altogether? Read on for why a balanced diet still matters for your health and energy.
Carbs get consistently demonised by the media, despite having many health benefits. In this article, we fact-check some of these claims with the help of Dr. Matthew Nagra, providing a clearer understanding of the science, so you have more confidence in what you eat.
Candi Frazier, also known as The Primal Bod on Instagram, recently made several claims in a reel about how our bodies use carbohydrates, glucose, and fat for energy. She claimed that carbohydrates are not essential, that a significant portion of protein (70%) is converted to glucose, and that fats should be the primary fuel source.
Claim 1: "Carbohydrates are not essential"
Fact-check
While it's true that carbohydrates are not strictly essential for sustaining life, that doesn’t mean they don’t have significant benefits for our health. For example, carbohydrates are a primary energy source, especially for high-intensity activities. Research has shown that consuming carbohydrates before or during physical activity can enhance both resistance training and endurance performance. Conversely, very low carbohydrate or ketogenic diets may impair performance.
Beyond the benefits to athletic performance, high carbohydrate foods that are rich in fibre, such as whole grains and fruits, are consistently associated with better long-term health outcomes. These include lower risks of mortality, heart disease, and type 2 diabetes.
In contrast, some low or no carb foods like red meat, may increase health risks.
It’s also important to consider what foods you are replacing. Replacing 5% of calories from saturated fats (found in foods like meat and butter) with carbohydrates can lower the risk of total mortality by about 8%. This means an 8% lower risk of dying during the course of the included studies that produced this result. Similarly, replacing 5% of calories from saturated fats with slow-digesting carbohydrates (predominantly from fiber-rich foods) can reduce the risk of coronary heart disease by 6%.
Replacing animal protein with carbohydrates has shown similar health benefits, which contradicts the claims made in Candi’s video. High-carb foods, particularly those high in fibre, are generally healthier than many low or no-carb foods like red meat.
Claim 2: “You do have cells in your body that need glucose. Your red blood cells, your inner medulla, your kidney, your brain, and your ovaries will require glucose. So you do need some glucose, but 70% of the meat you eat breaks down to glucose.”
Fact-check
It’s true that certain cells in the body, such as the red blood cells, require glucose for energy. However, the claim that 70% of dietary protein from meat converts to glucose is not accurate, and significantly exaggerated. The process of gluconeogenesis, where protein is converted to glucose, does occur, but at much lower rates than suggested.
For example, in one study where participants consumed 50 grams of protein from cottage cheese, only 9.7 grams of glucose were produced, equating to a 19% conversion rate. Much lower than the 70% being claimed.
Another study used whole eggs as the protein source in a similar experiment. The researchers found that out of 23 grams of protein consumed, only 4 grams of glucose produced were from the protein consumed. This is an even lower conversation rate of 8%, far from the 70% conversion rate claimed.
Conclusion
While Candi Frazier's claims about carbohydrates and protein conversion to glucose contain elements of truth, they are often exaggerated or misleading. Carbohydrates, while not essential for life, offer significant health benefits and play a crucial role in our diet. It is important to approach nutrition with a balanced perspective, recognising the value of all macronutrients in maintaining optimal health.
Sources
King, A, et al. (2022). The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. https://pubmed.ncbi.nlm.nih.gov/35809162/
Bourdas, D.I, et al. (2021). Meta-Analysis of Carbohydrate Solution Intake during Prolonged Exercise in Adults: From the Last 45+ Years’ Perspective. https://www.mdpi.com/2072-6643/13/12/4223
Leaf, A et al. (2024) International society of sports nutrition position stand: ketogenic diets. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11212571/
Schwingshackl, L. et al. (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. https://pubmed.ncbi.nlm.nih.gov/28446499/
Bechthold, A, et al. (2019). Food groups and risk of coronary heart disease, stroke and heart failure: A systematic review and dose-response meta-analysis of prospective studies. https://pubmed.ncbi.nlm.nih.gov/29039970/
Schwingshackl, L. et al. (2017). Food groups and risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective studies. https://pubmed.ncbi.nlm.nih.gov/28397016/
World Health Organization. (2023). Saturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studies. https://www.who.int/publications/i/item/9789240061668
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