Spring Pea Guacamole

I used to have a big binge eating problem.

I would go through phases where I consumed tens of thousands of calories per day.

Whenever I was in a binge-y phase, I hated myself. The physical discomfort of the binging made it so difficult to do anything, and the emotional pain was almost insurmountable.

Whenever I would have a single binge, emotional, or overeating episode, I would immediately start strategizing how to “fix” it: what can I do to get rid of the physical discomfort? How can I restrict calories the next day to compensate for it? What exercises should I do to work it off?

This was not only disordered, but also really misguided & ineffective.

You see, my entire focus was on fear of gaining weight.But you will not gain weight from overeating once. Any movement on the scale is merely water weight.

On the other hand, if you continue overeating, you definitely will.

So, rather than focusing on the calorie intake from that one incident; a far better approach is to figure out why you had that episode, so you can address the root cause & prevent it from happening again.

Binge Eating, Overeating, and Emotional Eating

There are a lot of possible causes of binging/overeating. And just a note: I know these are not interchangeable terms, but for the purposes of this story, they do overlap enough that we can lump them together.

Overeating or binge eating can be driven by a complex interplay of physical, emotional, and mental factors. Here's a detailed exploration of these causes:

Physical Causes:

1. Nutritional Deficiencies:

   • Underrating: Chronically undereating can lead to intense physical hunger and nutrient deficiencies, which trigger the body's survival mechanisms and result in powerful cravings and loss of control around food, often leading to episodes of binge eating or overeating as the body attempts to compensate for the caloric and nutritional deficits. Additionally, the psychological stress of prolonged restriction can increase the likelihood of emotional eating, further contributing to bingeing behaviors.

   • Imbalanced Diet: Consuming foods that are high in sugar and low in nutrients can lead to rapid spikes and crashes in blood sugar levels, triggering hunger and cravings.

   • Lack of Protein and Fiber: Diets low in protein and fiber may not provide satiety, leading to increased hunger and overeating.

2. Hormonal Imbalances:

   • Leptin Resistance: Leptin is the hormone that signals satiety. Leptin resistance can impair this signaling, making it difficult to recognize when you're full.

   • Ghrelin: This is the hunger hormone. Elevated levels of ghrelin can increase appetite and lead to overeating.

   • Note: adequate sleep is very important for regulating both leptin & ghrelin. I recommend listening to episode 182 for more on this (you can listen anywhere you listen to podcasts, including Apple Podcasts here, and you can WATCH the whole episode on Spotify, available here)

3. Gut Health:

   • Microbiome Imbalance: An imbalance in gut bacteria can influence cravings, particularly for sugar and high-fat foods, leading to overeating.

   • Gut-Brain Axis: Poor gut health can disrupt the gut-brain axis, affecting hunger signals and mood.

Emotional Causes:

1. Stress:

   • Cortisol: Chronic stress elevates cortisol levels, which can increase appetite and cravings for high-calorie comfort foods.

   • Emotional Eating: Eating as a way to cope with stress, anxiety, or negative emotions is common. Food can provide temporary relief from emotional distress.

2. Emotional Triggers:

   • Boredom: Eating to fill time or as a distraction from boredom.

   • Sadness or Loneliness: Using food as a way to cope with feelings of sadness or loneliness.

3. Reward System:

   • Dopamine: Eating, especially high-calorie and sugary foods, triggers the release of dopamine, the brain's reward neurotransmitter. This can create a cycle of seeking food for pleasure and reward.

Mental Causes:

1. Cognitive Distortions:

   • All-or-Nothing Thinking: Believing that one slip in eating habits means a total failure, leading to more overeating.

   • Perfectionism: Unrealistic standards and fear of failure can lead to binge eating as a form of rebellion or release from strict dieting.

2. Mental Health Conditions:

   • Depression and Anxiety: These conditions can alter appetite and food intake, leading to overeating as a way to cope with emotional distress.

   • Eating Disorders: Conditions like Binge Eating Disorder (BED) are characterized by episodes of eating large quantities of food in a short period, often accompanied by feelings of loss of control.

3. Habits and Learned Behaviors:

   • Conditioned Responses: Learned associations between food and comfort from childhood can persist into adulthood, leading to habitual overeating.

   • Cultural and Social Influences: Social events and cultural norms that emphasize food can encourage overeating.

Personally, almost every one of those causes was at play.

How I Healed

For me, I had to address all of the root causes. I had to address the emotional pain that I was numbing via food. I had to address the low mood that I subconsciously attempted to address via getting the dopamine spike from eating. I had to regulate my nervous system, improve by gut microbiome, and do a lot of subconscious work to deal with painful & shameful childhood memories.

And I had to overhaul my diet. I stopped restricting, I started including all macro groups, including carbs & fats. I increased my fiber intake and ate nutrients that supported my gut health, my nervous system, and my metabolic health.

This Dish

A classic guacamole with a spring-time twist: spring peas. This dip has all of the flavors & creaminess of a traditional guac, with an added sweetness & brightness from the spring peas. I know it sounds blasphemous, but don’t knock it till you try it!

The Benefits

This dip is not only delicious & satiating, but it has nutrients that support your gut health, your nervous system, your metabolic health, and mood. Plus, a little bonus: it’s great for your skin.

Fiber:

Gut Health and Constipation:

• Avocados and Green Peas: Both are rich in dietary fiber, which promotes healthy digestion by adding bulk to the stool and facilitating regular bowel movements, thereby preventing constipation.

• Red Onion: Contains soluble fiber, which acts as a prebiotic, feeding beneficial gut bacteria and enhancing overall gut health.

• The combination of the high fiber content + the healthy fats create a bit of a laxative effect, making it an excellent natural remedy for constipation.

Prebiotics and Probiotics:

Gut Health and Bloating:

• Red Onion and Green Peas: These ingredients contain prebiotic fibers such as inulin and oligosaccharides, which nourish beneficial gut bacteria, improving digestion and reducing bloating.

• Cilantro: Has mild antimicrobial properties that help maintain a healthy balance of gut flora, reducing bloating and supporting gut health.

Healthy Fats:

Nervous System and Skin Health:

• Avocados: High in monounsaturated fats, particularly oleic acid, which support brain health by ensuring proper cell membrane function and aiding neurotransmitter synthesis. These healthy fats also keep the skin moisturized and improve its elasticity and appearance.

Vitamins and Antioxidants:

Mood, Skin, and Inflammation:

• Avocados and Cilantro: Rich in vitamins E and C, which have antioxidant properties that protect the skin from oxidative damage and inflammation, promoting a healthy complexion and reducing signs of aging.

• Green Peas: Contain vitamin C and several B vitamins, which are crucial for energy metabolism, mood regulation, and overall mental health.

• Jalapeno: Contains vitamin C and capsaicin, which have anti-inflammatory effects and boost immune function. Capsaicin also increases endorphin release, improving mood.

Anti-inflammatory Compounds:

Inflammation and Metabolic Health:

• Avocados and Jalapeno: Both contain anti-inflammatory compounds such as oleic acid (in avocados) and capsaicin (in jalapenos), which help reduce chronic inflammation and support metabolic health.

• Cilantro: Contains antioxidants and anti-inflammatory compounds like quercetin, which help lower systemic inflammation and protect against chronic diseases.

Minerals:

Metabolic Health and Nervous System:

• Avocados and Green Peas: Provide essential minerals such as magnesium and potassium, which are vital for metabolic health, muscle function, and nerve transmission. Magnesium is also known for its calming effects on the nervous system, which can help reduce anxiety and improve mood.

Hydration:

Gut Health and Skin:

• Cilantro and Avocados: Both have high water content, contributing to overall hydration. Proper hydration is essential for maintaining healthy skin, reducing bloating, and ensuring smooth digestion.

High Fiber Content and Insulin Resistance: The Role of Short-Chain Fatty Acids (SCFAs)

Fiber and Gut Health:

• Dietary Fiber: Foods rich in dietary fiber, such as avocados, green peas, and red onions, promote the growth of beneficial gut bacteria. When fiber is fermented by these bacteria in the large intestine, it produces short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate.

Short-Chain Fatty Acids (SCFAs):

• SCFAs Production: SCFAs are produced through the fermentation of dietary fiber by gut bacteria. These SCFAs play a crucial role in metabolic health, particularly in the regulation of blood sugar levels and insulin sensitivity.

Mechanisms of SCFAs in Improving Insulin Resistance:

1. Enhancing Insulin Sensitivity:

   • Propionate and Butyrate: SCFAs, especially propionate and butyrate, have been shown to enhance insulin sensitivity. They do this by activating receptors (such as G-protein-coupled receptors GPR41 and GPR43) that influence metabolic pathways involved in glucose regulation and insulin signaling.

2. Reducing Inflammation:

   • Anti-inflammatory Effects: SCFAs have anti-inflammatory properties that help reduce systemic inflammation. Chronic inflammation is a known contributor to insulin resistance. By lowering inflammation, SCFAs help improve insulin sensitivity and glucose metabolism.

3. Improving Gut Barrier Function:

   • Gut Integrity: SCFAs, particularly butyrate, play a vital role in maintaining the integrity of the gut lining. A healthy gut barrier prevents the leakage of endotoxins into the bloodstream, which can cause systemic inflammation and insulin resistance.

4. Modulating Hormone Secretion:

   • GLP-1 and PYY: SCFAs stimulate the release of gut hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). These hormones help regulate appetite, slow gastric emptying, and enhance insulin secretion and sensitivity, contributing to better blood sugar control.

5. Energy Regulation:

   • Fat Storage and Utilization: SCFAs influence the storage and utilization of fat by promoting the oxidation of fatty acids in the liver and reducing the accumulation of fat in adipose tissue. This can help prevent obesity, a major risk factor for insulin resistance.

The Recipe

Ingredients:

• 8oz green peas

• 3 avocados

• a handful of cilantro

• 1/3 red onion

• maybe 10 or so shakes of Tajin, adjust to taste (I emphatically recommend using the brand name tajin rather than generic chili lime salt)

• 1 jalapeno

Instructions:

1. Steam your green peas & allow them to cool. I steamed them by putting them in a fine-mesh sieve and holding over a boiling kettle. You can steam them in a proper steaming basket if you want, I just wasn’t in the mood to pull out pots & pans!

2. finely dice your red onion

3. chop the cilantro

4. finely dice jalapeños, removing seeds in accordance with the spice level you want

5. mash up your green peas & avocados with tajin. I used my coconut mallet to smash the peas, but you can use anything wide & flat, like the edge of a measuring cup, or the handle of a thick kitchen utensil. And then I use the back of a fork to mash the avocado.

6. add in everything else & mix together

Links

• Tajin

• My Kettle— but you absolutely do not need this kettle (or any kettle, really), I’m just linking because I know someone will ask what brand my kettle is!

• I recommend buying avocados wherever you get them the cheapest. They do not need to be organic. I buy them from street vendors in Chinatown.

For more on…

This week on the pod, I talk about painful & shameful childhood memories, repressed parts, complaining, inflammation; and other topics that were historically root causes for my binging. I highly recommend listening to supplement the nutritional approach. You can listen to episode 182, “5 Easy Tools to Make You Hotter, Happier, & More Popular,” anywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole episode on Spotify (available here).