Brenda Khan
The AIP (Autoimmune Protocol) diet is a nutrition and lifestyle protocol designed to lower inflammation, minimize autoimmune symptoms, improve gut health, balance hormones, and reduce toxic load. It is not a low-carb diet and should not be combined with diets that limit vegetable consumption. Carbohydrate consumption should be in the range of 30% to 60% of total calories, with sugars making up no more than 25% of total calories and less than 10% of calories coming from added sugars. Carbohydrates can be obtained from fruits, vegetables, legumes, whole grains, and root vegetables.
| Characteristics | Values |
|---|---|
| Carbohydrate intake range | 30% to 60% of total calories |
| Carbohydrate sources | Sweet potatoes, plantains, cassava, yuca root, winter squashes, fruits, legumes, whole grains, starchy vegetables, etc. |
| Recommended daily intake | 200-250 grams |
| AIP diet | Not a low-carb diet; includes protein, healthy fats, and carbs in the form of veggies |
| AIP diet guidelines | Include protein and healthy fats in every meal; allow 12 hours between dinner and breakfast |
| AIP diet benefits | Lower inflammation, minimize autoimmune symptoms, improve gut health, balance hormones, reduce toxic load, maximize immune health |
| Low-carb diet benefits | Weight loss, lower blood sugar, lower blood pressure, reduced insulin levels |
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What You'll Learn
Carb intake: 30% to 60% of total calories
Carbohydrate intake is a contentious topic, with many diets advocating for low-carb or ketogenic approaches. However, the Autoimmune Protocol (AIP) diet, which is designed to lower inflammation, improve gut health, balance hormones, and manage autoimmune symptoms, does not restrict carbohydrates. In fact, it is recommended that carbohydrate consumption falls within the range of 30% to 60% of total calories. This is because insulin, which is stimulated by carbohydrate consumption, has important biological roles beyond metabolism, including modulating the immune system and supporting thyroid and endocrine health.
Low-carb diets have been linked to detrimental effects on the gut microbiome, including reduced microbial diversity and the growth of beneficial probiotic strains. Additionally, chronically elevated blood sugar levels, often associated with high-carb diets, can lead to insulin resistance, increasing the risk of various health issues such as obesity, diabetes, and cardiovascular disease. However, it is important to note that extremely low-carb diets may hinder healing, disrupt sleep, and negatively impact metabolism.
When it comes to the AIP diet, it is crucial to focus on carbohydrate quality. Sugars, even from whole food sources like fruit, should not exceed 25% of total calories, with less than 10% coming from added sugars. High-fibre carbohydrates, such as vegetables, fruits, legumes, and whole grains, are recommended. Root vegetables, such as sweet potatoes, plantains, cassava, yuca root, and winter squashes, are good sources of carbohydrates on the AIP diet.
It is important to note that individual needs may vary, and the AIP diet is not a one-size-fits-all approach. Some people may feel their best when including starchy vegetables, while others may prefer to consume them less frequently. Additionally, combining AIP with other diets that severely restrict carbohydrate intake, such as keto or GAPS, is generally not advised unless directed by a qualified healthcare provider.
In summary, the AIP diet recommends a carbohydrate intake of 30% to 60% of total calories, focusing on high-fibre, quality carbohydrate sources while being mindful of sugar intake. This approach aims to support overall health, manage autoimmune conditions, and promote a balanced and sustainable diet.
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AIP is not a low-carb diet
The AIP or Autoimmune Protocol diet is a nutrition and lifestyle protocol designed to lower inflammation, minimize autoimmune symptoms, improve gut health, help balance hormones, reduce toxic load, and maximize immune health. It is considered an elimination diet, which makes it very restrictive and potentially hard to follow, especially in its elimination phase.
The AIP diet is not a low-carb diet. It is a nutrients-first approach that results in a fairly balanced macronutrient intake, with roughly a third of calories coming from protein, fat, and carbohydrates. This means that no macronutrient is low or high, i.e., not low-carb, not high-carb, not low-fat, not high-fat, not low-protein, and not high-protein.
While the primary nutrient focus of the AIP diet is the sufficiency of micronutrients and fiber intake, there are some compelling reasons to avoid the pitfalls of macronutrient ratio extremes. Eating too little of any macronutrient can result in malnutrition. It is recommended to aim for roughly balanced macronutrients, but if you feel best outside of these ranges, you can adjust as long as protein and fat do not dip below 10% of calories and carbohydrates do not dip below 20% of calories.
A good rule of thumb for a balanced macronutrient plate is about 6 to 8 ounces of meat or seafood, ½ to 1 cup of a starchy vegetable like sweet potato, 1 to 2 cups of non-starchy veggies like broccoli or collards, and ½ cup of fruit for dessert. Root vegetables and starchy fruits like plantains and winter squash are not something to avoid on the AIP diet. Fruit is also a good source of carbohydrates, provided fructose consumption is kept below 45 grams daily (with 10 to 20 grams daily being ideal).
Some people may choose to combine the AIP diet with other diets like keto, GAPS, SCD, or candida, which can result in a too-low-carb version of AIP. However, this can hinder healing, cause sleep disturbances, and negatively impact metabolism. It is important to consult with a qualified healthcare provider before combining AIP with other diets or making significant dietary changes.
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Carb sources: fruits, veggies, legumes, whole grains
Carbohydrates are essential nutrients that the human body uses to make glucose (blood sugar) for energy. Carbohydrates can be categorised as simple or complex. Complex carbohydrates are less likely to cause a spike in blood sugar levels compared to simple carbohydrates.
Complex carbohydrates can be found in fruits, vegetables, and whole-grain foods. Fruits that are rich in carbohydrates include bananas, apples, berries, melons, dates, oranges, pears, and goji berries. Sweet potatoes, plantains, cassava, yuca root, winter squashes, and carrots are some examples of vegetables that are good sources of carbohydrates. When it comes to whole grains, quinoa, brown rice, oats, whole-wheat bread, and pasta are excellent sources of carbohydrates. Additionally, legumes such as lentils, kidney beans, black beans, chickpeas, lima beans, and peas are also good sources of complex carbohydrates.
It is important to note that the quality of carbohydrates matters. Sugars, even those from whole food sources like fruit, should not make up more than 25% of total calories. Less than 10% of calories should come from added sugars like honey or unrefined cane sugar. A well-balanced diet that includes a variety of whole foods is recommended to promote overall good health.
The Autoimmune Protocol (AIP) diet, which is designed to help people with autoimmune disorders and inflammatory issues, is not inherently a low-carb diet. Carbohydrate consumption on the AIP diet should generally be in the range of 30% to 60% of total calories. Combining AIP with other diets that restrict carbohydrate intake, such as keto or candida, can be detrimental and hinder healing, disturb sleep, and negatively impact metabolism.
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AIP diet: a well-balanced diet
The Autoimmune Protocol (AIP) diet is a nutrition and lifestyle protocol designed to lower inflammation, minimise autoimmune symptoms, improve gut health, balance hormones, reduce toxic load, and maximise immune health. It is not a low-carb diet and should not be combined with other diets that restrict carbohydrate intake by limiting root vegetables and fruit consumption.
The AIP diet recommends that 30% to 60% of total calories come from carbohydrates. This can be achieved by consuming root vegetables, starchy fruits, and other carbohydrate-dense foods. For example, fruits such as dates, oranges, apples, and pears are good sources of carbohydrates, as are root vegetables like sweet potatoes, plantains, winter squash, beets, and carrots. Some people also include starchy vegetables like sweet potatoes in their diet, while others find they feel better when they eat these foods less frequently. Carbohydrate-dense starchy tubers such as taro, ñame, and yuca (cassava/tapioca) are also popular potato replacements on the AIP diet.
It is important to note that the AIP diet is not a "forever diet" and is usually more strict than the paleo diet. It involves an elimination phase where certain foods, such as grains, legumes, dairy, eggs, and nightshade vegetables, are removed from the diet. These foods can then be gradually reintroduced while monitoring the body's reaction. The AIP diet also removes ingredients like gluten and refined sugars, which may cause abnormal immune responses or inflammation.
The AIP diet is a well-balanced diet that focuses on health-promoting, nutrient-dense foods. It is important to listen to your body and adjust your diet accordingly. If you are considering starting the AIP diet, it is recommended to seek professional guidance from a dietitian or medical professional to ensure you meet your nutrient requirements.
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AIP diet: not a forever diet
The AIP diet, or Autoimmune Protocol, is an elimination diet that focuses on reducing inflammation and managing symptoms of autoimmune diseases. It involves eliminating certain foods that may cause inflammation and then gradually reintroducing them to identify any food sensitivities. The AIP diet is not a low-carb diet and generally should not be combined with other low-carb diets like keto or GAPS.
The recommended carbohydrate intake on the AIP diet is between 30% to 60% of total calories, which is significantly higher than the typical low-carb diet. This is because carbohydrates play an important role in maintaining adequate insulin levels, which has biological roles beyond metabolism, including modulating the immune system and supporting thyroid and endocrine health. A too-low-carb version of the AIP diet can hinder healing, cause sleep disturbances, and negatively impact the gut microbiome.
Fruit is a good source of carbohydrates on the AIP diet, provided fructose consumption is kept below 45 grams daily, with an ideal range of 10 to 20 grams. Root vegetables and starchy fruits like plantains and winter squash are also recommended sources of carbohydrates. Some people on the AIP diet may struggle to consume enough carbohydrates, especially if they are combining AIP with other low-carb diets.
The AIP diet is not intended to be followed forever. It is designed as an elimination trial to discover food sensitivities and reduce inflammation in the short term, typically lasting from six weeks up to two years. After this period, a reintroduction phase is crucial, where eliminated foods are slowly reintroduced while monitoring for any reactions or symptom recurrence. The AIP diet can be challenging to follow, especially in social situations, and there is a risk of nutrient deficiencies if followed for too long without proper guidance.
Overall, the AIP diet can be a helpful tool for managing autoimmune diseases and improving overall health, but it should be approached with caution and preferably under the guidance of a qualified healthcare provider. The duration of the diet depends on individual health status, goals, and progress, with a focus on gradual reintroduction to maintain the gains achieved during the elimination phase.
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Frequently asked questions
Recommended carbohydrate intake on the AIP diet is in the range of 30% to 60% of total calories. This is a rough guideline and can vary depending on individual needs.
Carbohydrates on the AIP diet can come from vegetables, fruits, legumes, and whole grains. Some specific examples include sweet potatoes, plantains, cassava, yuca root, winter squashes, dates, oranges, apples, and pears.
The AIP diet is not a low-carb diet and generally should not be combined with other diets that significantly restrict carbohydrate intake. Combining AIP with low-carb diets can hinder healing, cause sleep disturbances, and negatively impact metabolism.
