Carbohydrate. The simple utterance of the word can create shear panic in some...thanks to a still growing number of 'professionals' who claim that the macronutrient we all know as carbohydate, (CHO) is the devil!
I recently read some...well, let's just call it propaganda...about the dangers of carbohydrate. The author cited such things as "Carbs cause overweight." I think she meant to say, that carbohydrates are a cause of people being overweight, and obese....but I don't know for sure.
Anyway...that's absurd.
Too many calories are to blame for weight gain in the form of adipose tissue...and a lack of exercise...NOT carbohydrates!
The author also went on to write about the effect that CHO has on diabetics, citing them as the culprit of ALL causes of diabetes. She also states that the majority of Type 2 diabetics can be cured simply by eliminating CHO from their diets. Interesting.
The part I liked the best however, was when she went on to justify her hatred for all things carbohydrate by referring to the term essential. I have copied what she wrote, so that you could all share my pain.
"Carbs are not "essential" and high consumption displaces necessary nutrients. "Essential" means that a certain food is absolutely required by the body (like gasoline or diesel in a car), is not manufactured by the body, and so must be consumed in the diet.
Have you ever heard of an "essential fatty acid"? (EFA)? Some types of fats — Omega 6′s and Omega 3′s — are absolutely required by the body.
Have you heard of "essential amino acids"? Amino acids are the building blocks of proteins. There are 8 amino acids that are "essential." Without them, muscles, hormones and the heart (a muscle) cease to function properly. Muscles have a high protein requirement.
Have you ever heard of an "essential carbohydrate"? I hope not, because there's no such thing!
Of the three calorie containing molecules — proteins, fats and carbohydrates — only certain fats and proteins are "essential." When the diet is high in carbohydrates, it is often deficient in the necessary essential fats and proteins. Deficiencies of essential fats and proteins causes all manner of diseases, from mood disorders (neurotransmitters are made from essential fats and proteins) to muscle weakness (muscles have a high protein requirement), hormone imbalances, heart disease and premature aging."
Wow! That's all I can say.
I am in complete disagreement with her stance of the non-essential nature of CHO, and here's why. If you read my last post, you will remember seeing the picture below. This is a printout of a ventilatory threshold test that I performed on a client. As you look from left to right on the chart, you will see a column heading (in gray) that reads Cal. CH (kcal/min). Is everyone with me? Good.
As you scroll down that column the numbers you are seeing refer to the number of calories that are being used from CHO stores (both muscle and liver glycogen) to support the activity. You will notice that as the intensity of exercise increases, so too does the number of CHO calories required to sustain the activity. That is because moderate to high intensity exercise is dependent upon CHO...not protein, and not fat. That's not to say that those two macro-nutrients don't play a role in supporting and sustaining physical activity...because they do. It's just important to know that each of our energy systems is primarily driven by a specific macro-nutrient. In the case of moderate-high intensity activities, that macro-nutrient is CHO. Protein's greatest role in the support of physical activity is that of recovery and regeneration of lean muscle mass. Fat's primary role in the support of moderate-high intensity exercise is to provide energy (in the form of calories) to support the regeneration process following activity.
Another example of jacked-up thinking...
I was told by a Nurse Practitioner and the MD she works with, that "carbs are carbs"..."there's really no difference between eating a Snickers candy bar or eating an apple. Both are loaded with sugar."
Really?!!
First of all, the candy bar is packed with high fructose corn syrup (go do a little research on that product!)...basically empty calories. It is a food product that is devoid of any sound nutrients or fiber. The apple on the other hand, as you can see by the picture below, is nowhere near the same as the candy bar. It has fiber and vitamins, is low in fat, and is a natural white food, which has been found to improve our immune response. Can you say that about the candy bar?
So...in my opinion (and backed by quality research), CHO is an essential macro-nutrient - especially if you are an active individual!
Alright, it's time to get off my high horse and talk about carbohydrates in a little more depth. Sound good?
With all that being said...there are truly some dangers when it comes to CHO. Actually, much of what the author stated was true...relatively true.
Let's use an analogy to really make this point clear.
Brushing your teeth is good right? Using toothpaste is good too, right? What happens when you use too much toothpaste? That's right, you usually end up creating way to much foam in your mouth, causing you to swallow (or ingest) some toothpaste. Now go and look at the warning on your toothpaste. I think it is safe to say that most of you would find a warning that states you should avoid ingestion of the product, as it can be hazardous to your health. These warnings are also accompanied by the number of Poison Control.
What?!!
That's right...toothpaste can be hazardous for your health. Should we then flood the Internet forums warning consumers to eliminate toothpaste from their hygiene diet? Of course not. What we should do however, is monitor the amount of toothpaste we use, and heed the warnings of potential poisoning. We should be responsible.
We should also be responsible when it comes to consuming carbohydrates...or any food or drink for that matter.
So what does responsible consumption look like? Well...let's dive in to that concept!
First and foremost, we should look at our food from the perspective of health and performance benefit...I mean, come on people...we are athletes aren't we?
Every time you consume food or drink, it is an opportunity to positively or negatively impact both your health and your level of performance...in life or your chosen sport. Applying this simple principle can help you make better food choices along the way.
I am going to teach you a simple, great, rule-of-thumb concept that will allow you to qualify your carbohydrates. That's right, you can use this method to determine whether the carb you are considering eating or purchasing should be placed in one of two piles; good or bad. Actually, you could add in a third pile if you'd like...an 'in between' pile of sort.
Oh, by the way, this is primarily in reference to grains and starches...things like pastas, cereals, chips, etc.
First of all, you should employ the Brown Close to Ground rule of thumb. This basically means that the closer to the earth the CHO came from, the browner it will be, and the nutrient content will be significantly higher. Processed foods, are much further from the ground and have typically been stripped of their nutrients and fiber.
Don't be fooled though. If you go to the grocery store and select a loaf of bread based on it's color, you will most likely end up buying white bread that has been dyed brown to look more healthy. Really...it's true.
To make matters worse, some manufacturers will sprinkle some oats or some combination of grains on the bread (some will even put some in the dough) and market it as Multi-Grain. Multi-grain doesn't mean the same thing as Whole Grain!
Whole Grains are those that have not been stripped of their nutrients and vitamins. Whole grains are typically higher in fiber, and even contain essential amino acids (something that the author forgot to mention in her rant about essential-ism) and healthy fats.
Okay...here's the next rule to follow.
Always, and I mean always compare the ratio of fiber to sugar. Get out of the habit of looking at the total carbohydrate count, and look at the amount of sugar and fiber that the product contains. The rule is High Fiber-Low Sugar. Nutritionists typically classify a food product as a low sugar item if it contains less than 10grams of sugar per serving. Products that contain 5 grams or more of fiber per serving are considered to be high-fiber items.
So what does this mean? It means that you need to be looking at the Nutrition Facts Label on the food you purchase. It the product you are looking at doesn't meet the High Fiber-Low Sugar criteria, put it back on the shelf and keep looking for a comparable product that does meet the standards. If a comparable product is not available, then you need to decide whether or not you really need or want it, and if you have the ability to eat it in moderation.
These are very simple ways to rate the quality of your carbs, and by simply employing these techniques, you will be well on your way to improving your health and performance!
As always, I thank you for taking the time to read my rants!
Yours in Health and Performance!
John
I recently read some...well, let's just call it propaganda...about the dangers of carbohydrate. The author cited such things as "Carbs cause overweight." I think she meant to say, that carbohydrates are a cause of people being overweight, and obese....but I don't know for sure.
Anyway...that's absurd.
Too many calories are to blame for weight gain in the form of adipose tissue...and a lack of exercise...NOT carbohydrates!
The author also went on to write about the effect that CHO has on diabetics, citing them as the culprit of ALL causes of diabetes. She also states that the majority of Type 2 diabetics can be cured simply by eliminating CHO from their diets. Interesting.
The part I liked the best however, was when she went on to justify her hatred for all things carbohydrate by referring to the term essential. I have copied what she wrote, so that you could all share my pain.
"Carbs are not "essential" and high consumption displaces necessary nutrients. "Essential" means that a certain food is absolutely required by the body (like gasoline or diesel in a car), is not manufactured by the body, and so must be consumed in the diet.
Have you ever heard of an "essential fatty acid"? (EFA)? Some types of fats — Omega 6′s and Omega 3′s — are absolutely required by the body.
Have you heard of "essential amino acids"? Amino acids are the building blocks of proteins. There are 8 amino acids that are "essential." Without them, muscles, hormones and the heart (a muscle) cease to function properly. Muscles have a high protein requirement.
Have you ever heard of an "essential carbohydrate"? I hope not, because there's no such thing!
Of the three calorie containing molecules — proteins, fats and carbohydrates — only certain fats and proteins are "essential." When the diet is high in carbohydrates, it is often deficient in the necessary essential fats and proteins. Deficiencies of essential fats and proteins causes all manner of diseases, from mood disorders (neurotransmitters are made from essential fats and proteins) to muscle weakness (muscles have a high protein requirement), hormone imbalances, heart disease and premature aging."
Wow! That's all I can say.
I am in complete disagreement with her stance of the non-essential nature of CHO, and here's why. If you read my last post, you will remember seeing the picture below. This is a printout of a ventilatory threshold test that I performed on a client. As you look from left to right on the chart, you will see a column heading (in gray) that reads Cal. CH (kcal/min). Is everyone with me? Good.
As you scroll down that column the numbers you are seeing refer to the number of calories that are being used from CHO stores (both muscle and liver glycogen) to support the activity. You will notice that as the intensity of exercise increases, so too does the number of CHO calories required to sustain the activity. That is because moderate to high intensity exercise is dependent upon CHO...not protein, and not fat. That's not to say that those two macro-nutrients don't play a role in supporting and sustaining physical activity...because they do. It's just important to know that each of our energy systems is primarily driven by a specific macro-nutrient. In the case of moderate-high intensity activities, that macro-nutrient is CHO. Protein's greatest role in the support of physical activity is that of recovery and regeneration of lean muscle mass. Fat's primary role in the support of moderate-high intensity exercise is to provide energy (in the form of calories) to support the regeneration process following activity.
Another example of jacked-up thinking...
I was told by a Nurse Practitioner and the MD she works with, that "carbs are carbs"..."there's really no difference between eating a Snickers candy bar or eating an apple. Both are loaded with sugar."
Really?!!
First of all, the candy bar is packed with high fructose corn syrup (go do a little research on that product!)...basically empty calories. It is a food product that is devoid of any sound nutrients or fiber. The apple on the other hand, as you can see by the picture below, is nowhere near the same as the candy bar. It has fiber and vitamins, is low in fat, and is a natural white food, which has been found to improve our immune response. Can you say that about the candy bar?
So...in my opinion (and backed by quality research), CHO is an essential macro-nutrient - especially if you are an active individual!
Alright, it's time to get off my high horse and talk about carbohydrates in a little more depth. Sound good?
With all that being said...there are truly some dangers when it comes to CHO. Actually, much of what the author stated was true...relatively true.
Let's use an analogy to really make this point clear.
Brushing your teeth is good right? Using toothpaste is good too, right? What happens when you use too much toothpaste? That's right, you usually end up creating way to much foam in your mouth, causing you to swallow (or ingest) some toothpaste. Now go and look at the warning on your toothpaste. I think it is safe to say that most of you would find a warning that states you should avoid ingestion of the product, as it can be hazardous to your health. These warnings are also accompanied by the number of Poison Control.
What?!!
That's right...toothpaste can be hazardous for your health. Should we then flood the Internet forums warning consumers to eliminate toothpaste from their hygiene diet? Of course not. What we should do however, is monitor the amount of toothpaste we use, and heed the warnings of potential poisoning. We should be responsible.
We should also be responsible when it comes to consuming carbohydrates...or any food or drink for that matter.
So what does responsible consumption look like? Well...let's dive in to that concept!
First and foremost, we should look at our food from the perspective of health and performance benefit...I mean, come on people...we are athletes aren't we?
Every time you consume food or drink, it is an opportunity to positively or negatively impact both your health and your level of performance...in life or your chosen sport. Applying this simple principle can help you make better food choices along the way.
I am going to teach you a simple, great, rule-of-thumb concept that will allow you to qualify your carbohydrates. That's right, you can use this method to determine whether the carb you are considering eating or purchasing should be placed in one of two piles; good or bad. Actually, you could add in a third pile if you'd like...an 'in between' pile of sort.
Oh, by the way, this is primarily in reference to grains and starches...things like pastas, cereals, chips, etc.
First of all, you should employ the Brown Close to Ground rule of thumb. This basically means that the closer to the earth the CHO came from, the browner it will be, and the nutrient content will be significantly higher. Processed foods, are much further from the ground and have typically been stripped of their nutrients and fiber.
Don't be fooled though. If you go to the grocery store and select a loaf of bread based on it's color, you will most likely end up buying white bread that has been dyed brown to look more healthy. Really...it's true.
To make matters worse, some manufacturers will sprinkle some oats or some combination of grains on the bread (some will even put some in the dough) and market it as Multi-Grain. Multi-grain doesn't mean the same thing as Whole Grain!
Whole Grains are those that have not been stripped of their nutrients and vitamins. Whole grains are typically higher in fiber, and even contain essential amino acids (something that the author forgot to mention in her rant about essential-ism) and healthy fats.
Okay...here's the next rule to follow.
Always, and I mean always compare the ratio of fiber to sugar. Get out of the habit of looking at the total carbohydrate count, and look at the amount of sugar and fiber that the product contains. The rule is High Fiber-Low Sugar. Nutritionists typically classify a food product as a low sugar item if it contains less than 10grams of sugar per serving. Products that contain 5 grams or more of fiber per serving are considered to be high-fiber items.
So what does this mean? It means that you need to be looking at the Nutrition Facts Label on the food you purchase. It the product you are looking at doesn't meet the High Fiber-Low Sugar criteria, put it back on the shelf and keep looking for a comparable product that does meet the standards. If a comparable product is not available, then you need to decide whether or not you really need or want it, and if you have the ability to eat it in moderation.
These are very simple ways to rate the quality of your carbs, and by simply employing these techniques, you will be well on your way to improving your health and performance!
As always, I thank you for taking the time to read my rants!
Yours in Health and Performance!
John
Such good information on carbs. Thank you. No fear.
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