| The "Carb Story" | | | | Starches |
| When looking at carbohydrates, most of us have | | | | In simplistic terms, carbohydrate foods can be |
| been conditioned to believe that we must limit the | | | | seen in 2 classes: |
| consumption of high-carb foods in the evening, | | | | 1) Starch-based Foods |
| being advised instead, to focus on consuming the | | | | 2) Non-Starch Foods. |
| bulk of our carbs for breakfast & lunch (e.g. | | | | Starches - specifically grain-based - have only |
| cereals; bread-based sandwiches, pastas etc). | | | | been a part of the human diet for a few |
| Even the old saying - "Eat breakfast like a king; | | | | thousand years. Given that from a digestive |
| Lunch like a prince; Dinner like a pauper" in some | | | | perspective, the human digestion system of |
| way supports this notion. | | | | today closely resembles that of our early |
| However, obesity has grown into a global | | | | ancestors, it is understandable that most people |
| epidemic with obesity rates increasing in most | | | | today simply cannot metabolise grains & |
| Western countries at an exponential rate. | | | | starch foods efficiently. Sugar, fat, protein - are all |
| Statistics show that obesity is on the increase and | | | | found in different forms in nature - however, |
| in the USA alone, in the past 5 years, the number | | | | starch is not. A food has to be treated in some |
| of overweight adults has increased from 61% to | | | | way before it is turned into a starch (i.e. heated |
| 65%; and childhood obesity has grown 10% from | | | | or processed in some way). |
| 27% to 30% of children. | | | | If grain in its unrefined state is difficult for many |
| Australia has publicly admitted that they have "lost | | | | people to metabolise, when these grain foods are |
| the war on obesity", and South Africa's Prof. Tim | | | | further processed and refined, it simply |
| Noakes has warned that South Africa is in danger | | | | compounds the problem, with the result that the |
| of facing a similar defeat unless drastic dietary | | | | body reacts to the starch as a very complex |
| changes are embraced. | | | | sugar - causing a surplus of insulin to be released |
| This global obesity epidemic has in some part | | | | in the body. Also, the relatively high amount of |
| been attributed to the accepted dietary norm - | | | | carbohydrate also causes the muscles to hold |
| the "High-Carbohydrate, Low Fat" diet that was | | | | onto water (every molecule of stored glycogen - |
| originally recommended by the US Government in | | | | muscle fuel created from carbohydrate - requires |
| the early 1970's. | | | | 2-3ml of water) |
| This High Carbohydrate diet was originally | | | | Although some non-starch foods (e.g. high-sugar |
| developed in the early 1970's when the US | | | | fruits) can also cause a similar reaction, in most |
| government was facing increasing public pressure | | | | cases, this is still mild in comparison to a reaction |
| to promote a diet that would address the | | | | to starch. |
| increasing rates of heart-disease and obesity | | | | Reduce Vs Restrict |
| levels at that time. The medical community at | | | | Limiting grains and starches can be done in several |
| that time believed that a higher intake of | | | | ways: |
| carbohydrates combined with low levels of fat | | | | 1) Cut out starch foods entirely |
| and protein intake would address the problems - | | | | 2) Reduce the starch ratio at each meal |
| the "High Carb" diet was born - visibly depicted in | | | | 3) Reduce the frequency of starch intake |
| the now well-known "Food Pyramid". This dietary | | | | Option 1 is not viable. Given the universal |
| approach promoted that the greater portion of | | | | exposure to starch foods, as well as related social |
| daily caloric intake be derived from high | | | | occasions, to adopt a completely zero-starch |
| carbohydrate grain-based foods such as bread, | | | | existence would be very difficult, if not punitive, |
| pasta, rice - protein and fat were viewed as less | | | | to sustain. |
| important to human health, and were placed | | | | Option 2 can be effective, but is a difficult option |
| higher up the "Pyramid". | | | | when considering certain meals where starch is |
| Fruits and vegetables were also given a | | | | traditionally a primary component: e.g. Spaghetti |
| "moderate importance" status on the pyramid, | | | | Bolognaise or Breakfast cereal. With these meals, |
| with the emphasis being on grain and starch | | | | it is difficult to adequately reduce the starch |
| based carbohydrate foods. | | | | component to offset any potential side-effects. |
| However, not only did this dietary approach lead | | | | However, for many meals this approach can still |
| to increases in obesity...but heart disease also | | | | work quite well: e.g. Protein + Veg type meals |
| increased - as did other degenerative diseases | | | | (Steak + Veg + Small starch portion); Sushi - |
| such as diabetes. From the period 1970-2000, | | | | where additional; sashimi (fish only) portions can |
| heart disease increased 5-fold, and diabetes | | | | be added to balance the rice-based portions. |
| increased 35%. | | | | Option 3 presents perhaps the ideal formula, and |
| Protein Fights Back | | | | one that also suits the standard "work during the |
| Although Dr Atkins first released his "Low Carb | | | | day" / "rest in the evening" lifestyle that most |
| High Protein" diet in the late-1960's - it was only in | | | | people follow. |
| the past 10 years that his dietary approach | | | | With this approach, starch foods are eaten less |
| received positive acclaim. | | | | frequently - i.e. once per day, preferably in the |
| After 2000, when it was largely accepted that | | | | evening. |
| the high-carbohydrate approach had not | | | | As mentioned, for many, starch foods not only |
| significantly reduced either growing obesity rates | | | | encourage a greater release of insulin into the |
| or heart disease, medically respected authors of | | | | blood stream, but also stimulate the release of |
| high-protein diets - spearheaded by Dr Atkins - | | | | serotonin - a feel good chemical, that also makes |
| gained new ground by explaining why this | | | | us feel relaxed and calm (another reason why |
| high-carb approach had failed. | | | | many people tend to binge on high-sugar/high |
| The higher-protein argument - simplified:o Of the 3 | | | | carbohydrate foods when they feel stressed or |
| macro nutrients - Protein, Fat and Carbohydrate - | | | | depressed). |
| carbohydrate has the greatest impact on insulin | | | | Protein, conversely prevents the release of |
| release in the body.o Higher levels of insulin in the | | | | serotonin, and the concentration of amino acids |
| blood stream reduces blood sugar (as it pushes | | | | also fuel the brain and improve concentration and |
| glycogen into the cells), thus triggering cravings, | | | | focus. Eating high concentration of protein in the |
| and also promotes fat storage. High levels of | | | | evening can thus interfere with sleep patterns, as |
| insulin in the blood also encourages the liver to | | | | the brain becomes too active. |
| produce more cholesterol, thus increasing the risk | | | | Hence, eating protein foods during the day, and |
| of heart disease.o Protein increases and stabilizes | | | | starchier carbohydrates in the evening makes |
| blood sugar levels through promoting the release | | | | sense. This does not necessarily mean a low |
| of insulin's counterhormone - Glucagon. Protein not | | | | carbohydrate approach, as much as a lower |
| only reduces appetite, but provides the body with | | | | starch approach. Consuming moderate sugars |
| necessary amino acids for muscle repair - and | | | | during the day in the form of fibrous vegetables |
| also helps to prevent muscle catabolism.o Fat | | | | (non starch), fruits (preferably lower sugar fruits), |
| reduces the rate of carbohydrate absorption and | | | | and salads in combination with protein foods |
| creates a greater feeling of satiety. Fat is also | | | | (including dairy & nuts) is preferred, allowing |
| necessary for absorption of certain "fat-soluble: | | | | for a moderate, balanced intake of starch in the |
| vitamins (Vitamins A, D, E & K). Certain fats | | | | evening. (NB: it is obviously not advisable to |
| - Omega 3 & 6 - also help prevent and | | | | over-consume starch in the evening - the idea is |
| reduce cardiovascular disease.o The human diet | | | | to limit the overall intake of starch, but in a logical, |
| should consist of higher levels of protein and fat, | | | | practical way). This approach to eating is |
| and reduced levels of carbohydrates to ensure | | | | non-restrictive and sustainable, and also allows for |
| that insulin levels are kept under control and | | | | eating out at almost any restaurant without |
| balanced blood sugar levels maintained | | | | needing to overly adjust any menu item. |
| In looking for further evidence to support their | | | | Suggested Plans |
| approach, high-protein proponents used other | | | | 1) A Low-Frequency Starch Approach |
| sources of evidence, such as the fact that the | | | | The following is a suggested daily meal guide |
| only other time in human history where obesity | | | | giving options for each meal: |
| levels and other signs of physical degeneration | | | | Breakfasto A smoothie made with yoghurt, |
| have been noted was in the Egyptian times. | | | | mixed berries a dash of honey and some nuts |
| Numerous autopsies on ancient mummified | | | | (walnuts / almonds preferable)o A platter of sliced |
| corpses have revealed high levels of poor dental | | | | lower sugar fruits (apples, pears, berries, |
| health and large areas of loose skin around the | | | | grapefruit) with yoghurt and sprinkled nuts |
| waists and other areas of the body, pointing to | | | | (walnuts / almonds preferable)o Omelette made |
| higher levels of obesity at that time. The | | | | with low starch veg (e.g. rocket, grilled peppers, |
| preferred diet of the period was rich in sugars | | | | tomato, feta)o Poached eggs, grilled bacon (visible |
| (honey) and grains and breads - similar to the high | | | | fat removed), grilled tomato |
| carbohydrate (grain) diet of today. | | | | Luncho Any variety of salad with protein (tuna |
| Carbs in the Real World | | | | salad; chicken salad, Greek salad) - no/limited |
| However...the reality remains clear. | | | | dressings and no starch veg (greens, tomato, |
| Carbohydrate foods look great, smell great, taste | | | | cucumber, peppers, etc etc)o Any protein and |
| great and make us feel good (this being in part | | | | non-starch veg (fish; steak & mixed veg)o |
| due to carbohydrates causing the release of | | | | Sashimi & Japanese salad additions |
| Serotonin - a "feel good", relaxing chemical | | | | Dinner |
| released in the brain). | | | | Balanced Starch meal including any starch of your |
| Also, although science now supports a more | | | | choice (even dessert) |
| moderate approach to the consumption of | | | | Snacks |
| carbohydrates, these foods still dominate the | | | | The best snacks are nuts (raw unsalted Walnuts |
| Western diet. Not only are high carbohydrate | | | | & Almonds are best); harder fruits (apples |
| foods still the "hero" of most meals, but our | | | | & Pears) & plain yoghurt |
| access to these foods has increased exponentially. | | | | 2) A Reduced Starch Approach: |
| From garage forecourts, pharmacists, | | | | Breakfast |
| newsagents....to the explosion of new fast-food | | | | Eggs (or Omelette) & 1 Slice Toast |
| restaurant and muffin-laden coffee shops, we are | | | | Yoghurt & fruit |
| now faced with high-carb foods (notably high | | | | Smoothies |
| sugar and starch) at almost every corner. | | | | Small Bowl Cereal & High protein (Eggs or |
| The objective seems at first an almost impossible | | | | High protein Shake) |
| one: To find a dietary approach that allows for | | | | Lunch |
| the consumption and enjoyment of a wide range | | | | Open Sandwich (Protein on both slices) |
| of foods - including carbohydrate-based favourites | | | | Sushi (With added portions of sashimi) |
| - whilst limiting overall carbohydrate intake and | | | | Any Protein + Non Starch Veg + Starch (portion |
| also ensuring weight control and optimum health! | | | | ratio: 1:1:1) |
| The answer? The answer lies in understanding | | | | Take Away: McDonalds Burger (but 2 burgers, |
| that... | | | | thow away one roll. |
| All Starches are Carbs...but not all Carbs are | | | | |