I’ve been testing ChatGPT recently, attempting to determine how well it’s calibrated and if it actually worms around the web collecting truth or whether it’s just another propaganda device, like the media; created to confuse humanity even more than we already are. Is that possible? I suppose by collecting truth, I actually mean does it agree with me. Isn’t that what we do when we ask questions; attempt to validate our own opinions, judgements and beliefs?
I like to think that I’m open minded but I come to that judgement by comparing myself to the folks I come into contact with and presently it doesn’t take much open mindedness to be open minded – relatively speaking. That’s a story for another day though; today I’d like to offer some commentary on the response I recieved from the ChatGPT bot, to a query about nutrition that I submitted. Overall it tends to agree with my judgement on most points:>) It provided a numbered list as a response, so I’ll comment on each “key piece.” It’s language, not mine. Here’s the query and response, with my commentary:
What is some of the most important nutrition knowledge?
Here are some key pieces of nutrition knowledge that are widely considered important:
- Balanced Diet: A balanced diet includes a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. It provides essential nutrients, vitamins, and minerals necessary for optimal health.
- Hit it out of the park on the first key. Eating a wide variety of different types of food will provide the best opportunity to achieve complete nutrition. Eating in season foods and growing some of your own is also a good idea. It didn’t offer any detail on the different food groups and some fruits have a lot more nutrition per calorie than others and that goes for the rest of the food groups as well.
- Portion Control: Controlling portion sizes is crucial for maintaining a healthy weight. Pay attention to serving sizes and avoid overeating.
- This one is huge and has been my nemesis for decades. I’ve eaten a fairly healthy diet for quite awhile but I love to eat, so I just kept going back for seconds, until I finally learned to predetermine how many servings I could afford and got tough with myself about overeating – that includes wine.
- Macronutrients: The three macronutrients are carbohydrates, proteins, and fats. Each plays a vital role in the body. Carbohydrates provide energy, proteins are essential for tissue repair and growth, and fats are important for insulation and hormone production. It’s important to consume these macronutrients in appropriate proportions.
- Again the bot is right on, but doesn’t elaborate on what appropriate proportions look like. It does use the word vital though and I appreciate that. In fact for most of us it’s worth tracking our daily intake to make sure that we’re achieving our goal. There are a number of metobolic considerations that change with the seasons, age and other variables. ChatGPT didn’t mention the concept of burning fat for energy or ketone development, so 1 strike for that. I think the biggie here is protein. Most folks just don’t get enough. You need between 0.6 and 1 gram per pound of body weight, depending on a few variables. You might need a supplement to acheive that, we use whey isolate, which is the cleanest way in my opinion.
- Micronutrients: Micronutrients include vitamins and minerals, which are required in smaller amounts but are essential for various bodily functions. Eating a variety of fruits, vegetables, and whole grains helps ensure an adequate intake of micronutrients.
- Due to soil degradation over the last couple centuries, it is nearly impossible to get all of the essential vitamins and minerals we need from the food we eat, so for some of the most essential ones, it’s a good idea to back up your diet with supplements. The ones we believe are important are: B complex, zinc, magnesium and K2. We also use creatine, collagen, amino acids and whey isolate.
- Hydration: Staying hydrated is crucial for overall health. Water is essential for regulating body temperature, digestion, and transportation of nutrients. Aim to drink an adequate amount of water throughout the day.
- Adequate amount is relative, so I understand why the bot doesn’t get too specific. Water alone though is not enough. To achieve proper hydration, electrolytes need to be part of the equation. Sodium, potassium and magnesium make sure that all of the cells get hydrated adequately. When we’re pushing hard or active in the heat of summer we use an electrolyte drink mix, (LMNT) that provides a nice blend of these necessary minerals.
- Fiber: Including fiber-rich foods, such as whole grains, fruits, vegetables, and legumes, in your diet is important for digestive health, maintaining healthy blood sugar levels, and managing weight.
- Fiber is halfway down the list but it’s still very important. It’s the key to your carbohydrate consumption. Find the carbs that are high in fiber, that’s the ones you want to eat. What that looks like is whole foods – fruits and vegetables, not Twinkies, Ding Dongs and Ho Ho’s. The bot mentions legumes and they are a good option but many contain a significant amount of anti-nutrients that can inhibit the uptake of vitamins and nutrients if prepared incorrectly or consumed in excess.
- Limiting Added Sugars: Consuming excessive added sugars can lead to weight gain, tooth decay, and increased risk of chronic diseases. Limit your intake of sugary beverages, processed snacks, and desserts.
- Yep!
- Healthy Fats: Not all fats are unhealthy. Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, in your diet. These fats can promote heart health and support various bodily functions.
- There are some fats that are deadly. The trans fats in hydrogenated seed oils are not just unstable they’re toxic, especially when they are heated to high temperatures – almost everything at the fast food restaurant is cooked this way. And saturated fat has gotten a bad reputation over the last 70 years or so but it’s misinformation. Saturated fat is a very stable fat with many healthful benefits.
- For cooking the best options are coconut oil and ghee or clarified butter. Poly-unsaturated fat becomes very unstable at higher temperatures. Olive oil is very good in salads but it’s a mono-unsaturated oil and they do not handle heat that well either.
- Mindful Eating: Pay attention to your hunger and fullness cues, and eat slowly. Mindful eating helps prevent overeating and promotes a healthier relationship with food.
- As with portion control above, I’m still working on this one but it feels like very good advice.
- Individual Differences: Nutritional needs can vary depending on factors such as age, sex, activity level, and underlying health conditions. It’s important to consider individual differences when making dietary choices.
- It’s the last one on the list but still important. Seniors are almost all deficient in protein and a number of micronutrients. These deficiencies exacerbate the effects of old age, creating a perfect storm, that destroys health and speeds decay and decreptitude.
I’ll be doing more research on the magic of AI. The cover picture on this post and the previous three essays have been generated by a bot using language keys to create interesting graphics. The technology is pretty cool and I intend to continue to explore the artistic possibilities. I judge that overall the ChatGPT bot takes into consideration the extensive amount of information on the web but delivers it in a generic and general way, so don’t expect any real detail on your queries. It may deliver a good starting point for your own research though.