What are Carbs and Should I Be Counting Them?

 

 



Let's play word association.

Carbs.

If you're a marathon runner, you're probably thinking of the traditional pre-race piles of spaghetti and garlic bread.

If you're a compulsive dieter, you may be thinking Dr. Atkins/The Zone/South Beach or some other variation.

Maybe you're reminiscing about The Food Pyramid or My Plate from your high school health class.

So, what are carbs?  Essentially, the nutrients in food can be broken down into proteins, fats or carbohydrates.  What kinds of foods contain carbohydrates?  Fruit.  Vegetables.  Grains.  Dairy products.  Foods with added sugars.  Carbohydrates are converted by the body into glucose, which fuels the body.

We have a love/hate relationship with the molecular structure containing carbon, hydrogen and oxygen.  Skip the bread basket and hold the bun.

Because we Americans love a shootout between the Bad Guy and the Sheriff.  Carbs are no exception.  So are carbs good, bad, or like most of us, a bit of both?

The quality of carbs depends on the glycemic load or how quickly the body converts the food into glucose or blood sugar.  A diet rich filled with high-glycemic load foods (with an index of 70 and above) has been associated with diabetes, heart disease, overweight, ovulatory infertility and colorectal cancer. 

How can I tell which foods have a high glycemic load?

The glycemic load of foods is dependent on a number of factors.  Processed foods in which the endosperm is stripped such as white bread or white rice have a high glycemic load.  Fiber slows down the conversion to glucose.  Ripeness of fruits of vegetables contributes to the glycemic load.  Ripe fruit or vegetables have higher sugar content.  The fat content of food also slows down the blood sugar spike.

Check out www.glycemicindex.com for a list of the glycemic index of over 1,700 foods.

Is the glycemic load index the bible by which we should base our "daily bread?"

Yes.  And no.

Sure, spreading that steaming roll from the bread basket with a layer of butter or snacking on a Snickers with its added fat will slow down the conversion of blood sugar but there are better options.

Harvard Medical School's Dr. Walter Willet advises long-lasting weight loss and health can best be achieved by eschewing processed grains and high glycemic load foods for whole grain options. 

Mom was right.  Start the day with a bowl of steel-cut oatmeal or a cold cereal with whole grains listed as the first ingredient.

Drop the hot potato.  The white tuber, which is America's most popular "vegetable" causes blood sugar to skyrocket.  Instead, substitute with brown rice, quinoa, bulgur, or millet. 

Be a bean counter.  Add beans to soups and salads.

Choose wisely.  Replace pasta with whole grain variations.  Order brown rice with your Kung Pao. 

And to borrow from Michael Pollan, Eat food.  Not too much.  Mostly plants.  Fill your plate with a variety of vegetables.  Leafy greens.  A rainbow of other colors. 

A health coach can help you learn to select healthier options and balance the role of food in your daily life.  Contact me at info@bethckramer.com for a complimentary consultation.

Protein Primer

"Too much.  Too little.  Just right." 

That's what Goldilocks pronounced about the porridge.  But, it applies to how much protein we need on a daily basis.  Most of us have attempted some variation of a protein rich, low carb diet, from Dr. Atkins to Dr. Dukan, South Beach to Paleo, and points in between.  While versions promoting lean proteins,healthy fats, and  plenty of vegetables are healthy, living on eggs and bacon, animal style double doubles, and 16 oz. Porterhouses is far from ideal.  Eventually, you'll be seduced by the allure of that bagel in the office breakroom, a few of your kid's fries, or a plate of pasta.  The pounds come back faster than a celebrity who resurfaces with a hit single after a stint in rehab. 

Restricting your diet to protein while limiting healthy carbs is an unhealthy option.  However,
Every cell, organ, and tissue in the human body contains protein and amino acids. Each day, protein breaks down and needs to be replaced. Some amino acids are created by the body. But, essential amino acids need to be replaced by eating protein. Getting enough protein is rarely a problem for most Americans. In fact, most adults eat too much protein, which may lead to weight gain and other health problems . Protein sources like meat, dark meat poultry, especially with skin, whole fat cheeses and dairy contain saturated fat. Leaner proteins like white meat poultry, fish, egg whites, quinoa, low fat Greek yogurt provide protein without the saturated fats. Still, getting the right balance of protein can be a challenge for vegans and vegetarians.

How much protein do I need? Protein should make up 10-35% of your daily calories.

Children, 9-13: 34 g

Girl Teens, 14-18: 46 g

Boy Teens: 14-18: 57 g

Women: 18 - 70 +: 46 g

Men: 18-70 +: 56 g

Pregnant or lactating women have additional protein needs, as do frequent exercisers or weight lifters.

How do I know if I am getting enough protein? The body most efficiently utilizes protein by eating smaller amounts throughout the day than a 16 oz. Porterhouse steak at one meal.

If I’m a vegetarian, do I need to combine proteins? Dietary theory used to support complementary proteins or combining incomplete amino acids in a single meal like rice and beans. Now, experts believe it’s the total throughout the day rather than in a single meal.

　

The challenge for meat eaters is balancing calories and saturated fat with protein. In other words, you want to get the most bang for the buck. For casual vegetarians, the risk is relying on cheesy main courses like pizza, mac and cheese, or quesadillas instead of high quality, low fat protein sources.

What are some good sources of protein?

Nonfat Greek yogurt is a powerhouse of protein. One cup of Greek yogurt provides 22 g of protein. Top with some antioxidant berries or add some dill for a vegetable dip.

Eggs are another good quality source of protein. One egg provides 6 g of protein. One egg white provides 3.6 g at 17 calories. To lower saturated fat, stick with egg whites or scramble one egg with a few egg whites. Chop hard boiled egg whites into a salad. Make a vegetable omelet for breakfast or dinner.

Quinoa, a seed that tops the list of the world’s healthiest foods, is a complete protein. One cup of quinoa provides 8 g of protein. Lightly cooked quinoa with lemon, olive oil, herbs, and chopped tomato and cucumber for a protein-rich version of tabouli. Serve stir fried vegetables over a bed of quinoa.

Cottage Cheese: Lowfat cottage cheese provides 15 g of protein per ½ cup. Combine with fruits or vegetables for a quick meal.

Cheeses like fresh mozzarella, parmesan, asiago, romano, or feta can be used to flavor dishes. Cheese should be treated more as a condiment than a main course.

Skinless, boneless chicken breasts provide 30 g of protein per 3.5 oz. Slice a grilled breast over a salad or add to a stir fry.

Fish can be another healthy source of protein with 22 g of protein per 3.5 oz. Avoid farm-raised fish, which may include antibiotics in feed. Farm raised salmon often contains dye to get its reddish hue while wild salmon gets its hue from its diet, which also contributes to the healthy fats.

What about soy? Fermented soy like tempeh and miso can be a healthy addition to a vegetarian diet. Soy products and soy-based derivatives should be limited. The process by which the soybean is converted to soymilk, tofu, soy cheese, veggie burgers, and faux meat variations make soy products a source of phytoestrogen, which may act as excess estrogen in the body. This could cause a risk to men and women, boys and girls. Additionally, over 90% of domestic soy is genetically modified, which may present additional risks. So, go ahead and dig into that occasional bowl of edamame when you’re out for sushi. Vegetarians can order an occasional Boca burger at a favorite burger restaurant. But, limit use of processed foods containing soy.

Dried beans, peas, and pulses like lentils are another good protein source with 7-10 g of protein per ½ cup. Add to salads, soups, stews, or chili. Combine with a dash of tahini, garlic, and lemon in the Cuisinart for white bean or traditional hummus.

Steal a page from the Goldilocks playbook.  Choose your proteins wisely.  Eat throughout the day.  And don't gorge on fatty steaks, cheeseburgers, or double cheese pizza. 

We all need support while changing our diet or balancing our eating behaviors.  Contact me at info@bethckramer.com for a complimentary consultation.


 

Calories: Quality Counts

Calories.  The amount of energy needed to raise the temperature of 1 kg of water by one degree.  Or those pesky numbers on that candy wrapper that can send you into a tailspin.

Consistently restricting calories doesn't work.  Nor does indulging in a nightly midnight buffet without the cruise.  Damned if you do.  Damned if you don't.

Do calories count and should we be counting them?

Essentially, 3,500 extra calories above our varying basal metabolic rate may add a pound of body fat.  Of course, there are other variables like stress, hormones insulin and cortisol.  But, weight gain and loss are kind of like banking.  Keep putting money in your account and you'll have hefty savings or in this case, an expanding waistline or back fat.  Keep withdrawing or spending, and you'll end up overdrawn or in shape for bikini season.

As I shared in my last blog, intermittent fasting, popularized by "The FastDiet" and "The 5:2 Diet," restricts calories to 500-600 one or two days a week.  The balance of days, anything goes.

Or does it?

I recently read a number of blogs posted by UK dieters who have dipped their toes into the feast or famine pool.  Essentially, most experienced the up and down rollercoaster ride of pounds lost and found when feast days were filled with binges on fish & chips, bangers, and ale.  (Substitute an extra cheese pizza, cupcake, and half a bottle of cabernet if you live on this side of the pond.) 

As Mr. Wagner, my Honors History teacher at Wayne Valley High School, used to paraphrase the post WWII political phrase, "There's no such thing as a free lunch."  You can't always have your cake and fit into those size 6 skinny jeans.

The quality of our calories counts as much as the quantity.  Some research does seem to point to health benefits of calorie cycling.  However, food choices do impact whether you'll lose, gain, or remain the same.

If you're going to give intermittent fasting a whirl, be sure to focus the salad days on, well, salad.  Leafy green vegetables, a small amount of lean protein like egg whites, Greek yogurt, or skinless chicken breast.  The feast days should include more of the same with room for some grains and and perhaps one daily indulgence like a glass of wine, slice of bread, or shared dessert. 

There's much more to food choices than calories on a label.  Schedule a complimentary consultation with me to get on the right track towards a healthier lifestyle.  E-mail me at info@bethckramer.com today!