Of all the questions about a healthier lifestyle I typically field from curious potential clients, friends, and family, by far and away the most common one has to do with carbohydrate consumption, and most specifically, “… so what are the good carbs I can still eat?”
Of note, this ISN’T a discussion of the science underpinning the (common-sense) rationale for choosing a lower carb, moderate protein, higher fat lifestyle – it really is a lifestyle by the way, not a “diet”; this discussion is meant to lay out a practical, fairly concise (maybe not) roadmap for those who’ve made the decision to give this concept a spin.
That said, let’s first tackle The Bad and The Ugly carbs that need to be left in the proverbial dust as you turn the page on the SAD (standard American diet) days of the past and take a very intentional first step toward a healthier approach to food.
An Over-Simplified Overview of the Carbohydrate Problem
I often explain to friends and clients that problematic foods in the SAD way of eating can be thought of as the legs of a three-legged stool: those problematic legs are grains, sugars in their various forms, and heavily processed, chemically-altered, often hydrogenated fats and polyunsaturated vegetable oils.
Oils we’ll tackle on another day, but today let’s talk about grains and sugars.
Of note, it simply isn’t possible to explain a topic this complex in a matter of a few paragraphs; there are entire books (take Wheat Belly by William Davis, MD as a prime example) that have detailed grains’ egregious impacts on human physiology in detail. We’ll delve into more of the nitty gritty at a later time, but here we’ll run through the highlights (or lowlights) of the grain and sugar problem.
Granted, for the last 10,000 years or so of human history, grains have been the cornerstone of human consumption. The challenge for our human physiology with regard to grain is quite simple however, that being that grains delivered insanely excessive levels of carbs to our systems, along with a bevy of anti-nutrients (i.e. gluten, among a host of other lectins, and phytates in excess).
Ingested and absorbed carbs that aren’t immediately burned are converted into triglycerides in the liver and stored in fat cells. Chronic pattern of high-carb consumption triggers excess insulin production, which then triggers hormonal responses (for example cortisol and adrenaline responses) that trigger, among other things, excessive systemic inflammation.
Often overlooked is the simple concept, detailed by many over the years, that as humans we do not have a documented, essential need for any processed carbohydrate to run our bodies at peak efficiency. Don’t let anyone tell you otherwise.
So What Grain and High-Carb Products Get the Boot?
All bread and flour products. The list is long and distinguished – all breads, donuts, scones, crackers, tortillas and tortilla products, pizza, sandwiches, etc.
Sweets and desserts – cookies, brownies, pies, cupcakes, cake, etc. (all baked treats), candy and all confections, frozen desserts (damn), and all sweeteners.
Grains you cook with – barley, bulgar, couscous, millet, rye, amaranth, grits and polenta.
Pastas – yep, even the special versions enhanced with other legume or vegetables.
All rice, though note that wild rice can be an exception as it’s actually a grass, not a grain, though still has a fairly high high net carb content.
All chips and puffed/puffy snacks – think things like Cheetos, goldfish, popcorn, and the infamous rice cake.
Baking ingredients – all flours, corn meal, corn starch, typical baking powders (milk, bread gluten, maltodextrin), sweeteners like corn syrup, dextrose, fructose, lactose, malitol, and xylitol; baking mixes are out the window too. Chocolate (and other sweet baking chips) are to be avoided, though choc chips with >70% cocoa or unsweetened 100% cocoa powder can be used judiciously for a treat!)
Oatmeal and other grain-based cereals.
Syrups, especially HFCS or agave-based, are to be avoided.
Beware these beverages: designer coffee drinks, fruit juice and fruit-flavored drinks, energy drinks, milk and non-dairy milks (almond, rice, soy, etc), sports drinks, sodas, sweet tea, sweet cocktails.
Condiments to ditch: standard ketchup, jams, jellies, and preserves, honey mustard, mayonnaise (unless you’re making your own with acceptable oils), salad dressings with PUFA oils, low-fat salad dressings. Watch condiments carefully, many contain shocking amounts of HFCS.
Fast foods, prepared-ahead/highly-processed foods and food products (read those labels).
Legumes’ role in a Primal-type food plan might be debated by some, though particularly for those not yet at their ideal body weight with weight to lose, legumes bring a high-carb burden for the nutrients they typically bring to the table, and should be avoided or certainly minimized. Legumes to avoid include alfalfa, beans, peanuts (and PNB), peas, lentils, soybeans (that means tofu too).
Starchy vegetables, to consume in moderation or avoid, pending your goals and current status, include potatoes (white-fleshed potatoes certainly, sweet potatoes and yams in moderation), cassava, taro, squash (including pumpkin), and some would put beets, carrots, Jerusalem artichokes, parsnips, and rutabaga on this list as well.
Tomorrow let’s talk about Good Carbohydrates…
