The Carbohydrate Dilemma

Today I want to talk about a dilemma that many of my clients have with carbohydrates. Most of you read somewhere, in some fad diet book or magazine, that cutting out carbohydrates is the key to weight loss.



I typically do not dispute when a client wants to go along with a particular diet, if I think the diet is somewhat healthy, but the carbohydrate elimination craze concerns me.



The clients that do follow those diets end up feeling lethargic, tired, forgetful, irritable, depressed and believe it or not, might even gain weight.



In addition, when you are active, carbohydrates are what keeps you moving. When there are not enough of the good carbs, your body will use its next available energy source, protein, which would primarily be used to build muscles.



The challenge seems to be that most people do not grasp what carbohydrates really are, what they can do for you and how they can make you gain or lose weight.



Here is a simple thing to keep in mind, in case you do not want to read this whole blog:



ANY healthy diet will call for elimination of SIMPLE carbohydrates, meaning, the stuff that has been processed, and man made, man "modified…" the stuff you would not find in a deserted island if you were stranded in one… the stuff that in its form is WHITE: white flour, white bread, white rice, SUGAR. Those are the bad guys and most diets will call to stay away from.



Now, here is the surprising news for most of you: the rest of the carbohydrates, the ones that are not white, are actually very GOOD for you and might even help you lose weight.



ANATOMY OF A WHOLE GRAIN



A whole grain, in its original form, has many healthy layers that are stripped off of its body when transformed into the white stuff.



The layers are:



BRAN - this multi-layered outer skin is very rich in antioxidants, iron, zinc, copper, magnesium, B vitamins, fiber, and phytonutrients.

GERM - this is the embryo, that if fertilized will grow into another plant and is rich in B vitamins, vitamin E, antioxidants, phytonutrients, and omega 3s.

And finally:

ENDORSPERM - this is the largest part of the grain and the least nutritious. It contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals.



When a kernel is processed, what is left is the endosperm. This is the main difference between white and brown rice. The benefits of the endosperm are minimal, if compared to the grain as a whole. The endosperm’s nutritional advantage is mainly to provide energy and energy is calories. We take enough of those.





BENEFITS OF EATING WHOLE GRAINS



Before I go into the history of whole grains, I want to first tell you the benefits of consuming them, as reported by many studies.



Whole grains have been linked to



* - reduced stroke risk



* - reduced type 2 diabetes risk



* - reduced heart disease risk



* - helping with weight management



* - reduced risk of asthma



* - reduced inflammations (such as arthritis)



* - reduced risk of colorectal cancer



* - reduced occurrence of tooth decay and gum disease





A LITTLE KERNEL HISTORY



Now, why in the world would anyone in their right minds shred something natural that is good for you into something that essentially could be in fact harmful?



Let me tell you a little (very) simplified Kernel history:



Once upon a time, when our human species succeeded in the agriculture of grains, there was a surplus that quickly went rancid and sometimes did not make it into the winter.



Someone, somewhere, figured out that the fats in the grains (that are inside the bran and germ) were the cause of these grains going bad so soon and decided to get rid of it. Those fats, mind you, are the omega 3s that are good for your heart, brain, and for arthritis and cancer prevention.



The refining of these grains into the endosperm, however, was expensive, and only the rich were introduced to the white bread. Suddenly, white bread became a fancy thing to eat and everyone wanted a taste of what the rich could have.



Fast forward a few more generations, and now the whole population is enjoying white breads and white rice, but something interesting started to happen: people were getting sick. Diseases such as Beriberi, which comes from a vitamin B deficiency, happened more and more often.



Eventually, the new diseases and deficiencies were associated to the lack of nutrients that the whole grain used to bring. The so-called brilliant solution to this was to now inject in the stripped grain, synthetic vitamins and minerals, which your body will take as a hopeless deed, when it would certainly prefer the real thing.



When you see on the side of a cereal box all those vitamins and nutrients, those are actually synthetic, man made, not natural. That grain has been undressed from its natural nutrients and injected with quasi-fake ones.



Actually, not even close to all the nutrients of natural foods have ever been able to be reproduced in the synthetic form. Most antioxidants, in reality, can only be consumed in its natural form. Scientists still have a lot to work to do on attempting to reproduce the full effect of a natural food.





HOW CAN IT HELP ME LOSE WEIGHT?



Whole grains are rich in fiber and the good fats. Both of these nutrients will make you fuller faster and for a longer period of time, which will control the blood sugar levels (insulin levels - which is a great thing for diabetics as well). A balanced blood sugar will keep you from craving sweets, and will stabilize mood swings.



Sugar "crashes" that are brought on by consuming simples sugars will leave you zapped from energy, irritable and forgetful. Usually, when you get to this state, you will only dream of sugar, or "comfort foods." Whole grains will prevent this roller coaster of energy and emotions.



A SERVING PROBLEM



There is a misconception about carbohydrates causing weight gain. The first problem is the "white stuff" (white flour, white rice, sugar). The second problem is portion control. We eat way too much of both types of carbohydrates.



An active woman consuming a diet of 1,500 to 1,800 calories, should consume 7 to 8 servings of whole grains.



Just to recap from the past blog on Portion Control Guidelines, one serving of carbohydrate (whole grain) is:

- 1/2 cup of cooked whole grain pasta

- ½ cup of whole grain rice

- ½ cup oatmeal

- 1 slice of whole grain bread

- 1 oz. whole grain muffin

- 3 cups of popcorn (note: those 100 calorie popcorn packs have two servings!)





WHAT IS A WHOLE GRAIN?



Amaranth

Barley

Buckwheat

Corn, including whole cornmeal and popcorn

Millet

Oats, including oatmeal

Quinoa

Rice, both brown rice and colored rice

Rye

Sorghum (also called milo)

Teff

Triticale

Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries

Wild rice



Whole grains take longer to cook. When white rice would take you 20 minutes, brown rice might take 45 minutes.



WHAT ABOUT SUSHI?



I know that most of you love sushi (me too) and will not quit consuming them, even if they are made with white rice. However, there is still a question of portion.



Here is my rule of thumb: when most sushi rolls will cost roughly 6 to 10 dollars, if you are spending more than 16 dollars on sushi, you are overeating.



One roll from Whole Foods is usually almost two servings of carbohydrates and one serving of meat (3 oz).



I know for a fact that Whole Foods and Wegmans make whole grain sushi. If you know restaurants that make whole grain sushi, please let me know and I will post it here.



By the way, PF Chang’s and many other restaurants have the option of a side of brown rice.



To read more articles from Mariana Parreiras, go to http://www.hffitnessandhealth.com