Carbohydrate Bashing:
A Passionate Pastime;
Sport Nutrition;
Obesity Myths
by Nancy Clark
As a nutrition writer, this editor rarely gets much
feedback from readers. However, recently I was bombarded with responses to an article
written about carbohydrates.
Fans of the late Dr. Atkins' turned out in force to bash
carbohydrates and praise protein. Clearly, I failed to clarify the carbohydrate confusion
abounding among today's dieters. Here is further information about this complex topic.
Reader's comment: The obesity epidemic coincided with the
advent of the high carbohydrate, low fat American diet. Plain and simple, obesity is
caused by over consumption of carbohydrates ...
Response: Obesity is a very complex problem, related not
just to food but rather to a person's lifestyle. Hence, we need to look at the whole
picture, not just carbohydrates. Exercise is one important part of the obesity picture.
Our society lacks sidewalks for walking to school, paths for biking to work, safe
neighborhoods for kids to play outside. We use too many escalators, too many ride-on lawn
mowers, and watch too much TV. This abundance of inactivity in the American lifestyle has
caught up with adults and kids alike.
Today's family lifestyle is also taking its toll. Working
parents who are tired, stressed, and lack time to cook wholesome meals appreciate the
convenience of take-out meals and the comfort of mindless eating in front of the TV. Big
portions add (momentary) pleasure; food can all too easily become a (fattening)
de-stresser.
Reader's comment: Most people believe they are overweight
because they are weak-willed and eat chocolates. Actually, they are overweight because
they eat pasta, rice, and bread. These carbohydrates create an insulin reaction driving
their blood sugar down and forcing them to eat more ...
Response: Most people are overweight because they eat more
calories than they burn. People who eat pasta, rice, and potato are not destined to gain
weight. If carbohydrates caused obesity, then why are rice-eating Asians (living in their
native countries) not fat? Because they get plenty of exercise in their daily lives! Why
are pasta-eating marathoners not fat? Because they also get plenty of exercise. Activity,
not carbohydrate intake, makes a critical difference between obesity and health.
Reader's comment: I have had success on the Atkins Diet and
I NEVER could have lost fat with the low fat approach. My blood sugar swings so wildly on
a high carbohydrate diet that there was no way I could lose weight. That's biology ...
Response: Yes, each person is metabolically unique and we
need to honor and respect differences in reactions to foods. For example, some people are
sensitive to caffeine and prefer to avoid evening coffee; others can drink coffee at night
and sleep just fine. Some people can handle three beers; others get drunk on half a can.
Some people can enjoy candy bars and soda pop; others feel a sugar-surge followed by a
crash; but does this mean that coffee, alcohol, and sugars are evil? No.
Before anyone bashes the general category of
carbohydrates, this nutrition counselor recommends separation of carbohydrates into
positive and negative groupings --
Carbohydrates with Fiber
Carbohydrates with fiber, such as whole grain bread, bran
cereal, oatmeal, apples, broccoli and other wholesome fruits, vegetables, and unrefined
grain foods are an important part of a balanced diet. They offer an assortment of
vitamins, minerals, and phytochemicals that protect health. They rarely cause sugar
crashes.
Refined Carbohydrates
Refined carbohydrates, such as white flour and white sugar,
are the main culprits triggering a strong insulin response. Yet, eating refined
carbohydrates with protein and fat buffers insulin response. That is, if peanut butter is
eaten (instead of jelly) on a piece of white toast, there is less of a rise in blood
sugar. Hence, carbohydrate bashers should look at the whole diet, not just a single food.
Reader's comment: Americans are fatter than ever because
nutritionists have told them to eat more carbohydrates and cut the fat. This makes logical
sense, but in reality, does not work.
Response: When the cut the fat movement started, nutrition
messages not only failed to acknowledge the benefits of dietary fat (satiety, flavor), but
also put too little focus on the type of fat. Just as we need to look at the kinds of
carbohydrates we eat (fruits, vegetables and whole grains vs. refined sugar and flour), we
also need to look at the kinds of fat we eat. We now know more about the health benefits
of fats from plants (olive oil, canola oil, walnuts, flaxseed) and fish (tuna, swordfish,
salmon, lox). These plant and fish oils are associated with a lower risk of heart disease
and diabetes as compared to diets abundant with animal fats (greasy burgers, bacon, many
fast food meals).
Today's nutrition message should be, cut the bad
fat-donuts, Big Macs, big cookies. But we can and should enjoy the enhanced flavor and
satiety that comes with having some (health-protective) oils, seeds, and nuts in the diet.
Almonds and peanuts are no longer taboo.
Reader's comment: The Atkins Diet advocates eating protein
at each meal. This gives a person a chance to control his appetite. My typical diet is
eggs for breakfast, then chicken breast, salad and lots of steamed veggies. Low
carbohydrate, low fat, high protein ...
Response: True. A high protein diet need not be a high
(saturated) fat diet. And if you balance the protein with colorful salads (topped with
chick peas and kidney beans), abundant steamed vegetables, and fruit for dessert, you can
consume muscle-fueling carbohydrates that are unlikely to trigger the desire to eat more.
Yet, my concern as a sports nutritionist is that serious athletes who avoid bread, rice,
pasta and other dinner starches commonly fail to consume adequate carbohydrates to fully
fuel their muscles. This hurts their performance; they lack stamina and endurance. The
good news is, most active people can metabolize carbohydrates just fine. That is, when an
athlete eats, let's say, jelly beans, the body quickly and easily transports that sugar
into muscles. But when an unfit person eats jellybeans, he or she requires more insulin to
do the same job. This high amount of insulin triggers problems with hunger, food, weight,
health; hence exercising, not avoiding carbohydrates, is the best weapon in the war
against obesity.
Sport Nutrition is a regular department
of PALAESTRA which addresses issues and answers questions sport-active people of all ages
and abilities ask about high energy, healthful eating, and offers a scientific approach to
eating for top performance, as well as the practical how-to approach which includes
specific food suggestions. Nancy Clark, Director of Nutrition Services for SportsMedicine
Brookline, Brookline, Massachusetts, and author of Nancy Clark's Sport Nutrition Guidebook
and The NYC Marathon Cookbook, is the Department Editor. Visit her website at www.nancyclarkrd.com.
Copyright 2003 Gale Group, Inc. ASAP
Copyright 2003 Challenge Publications Limited Palaestra June 22, 2003 |
