Carbs – What Do You Do?
I think about food a lot; probably more than I should.
I think about it in terms of sustainability. Are we eating locally-grown and produced food? Where should we get it from? Can we and should we afford organics?
I also think about it in terms of health. I know that I need to eat at least six servings of fruits and vegetables and not so much salt, because I have pre-hypertension. I know I need to watch the sugar, too. And I know that I need to lose weight, which I’m working on (5-6 pounds down for January!).
But sometimes, food confuses me. For instance, many people say that it’s most sustainable to eat less (or no) meat. But others espouse a primal or paleo diet, saying that a human’s natural diet consists mainly of meat (and plenty of it) and vegetables.
And in weight loss circles, of course, carbs are the bad guy, which includes both sugary foods and grain foods. Some say only processed grains are bad. Some prefer to avoid even the whole grains as much as possible.
And that is the source of my confusion today — grains. Rice and pasta have always been staples in my diet. I love good bread, too, but somehow that’s easier to avoid.
Even when I’m using healthy recipes, laden with fruits and vegetables, rice or pasta is usually involved. I know I can use whole-grain or brown versions and sometimes I do. Other times, cost and time are issues, and I fall back on the white stuff.
So I’m asking, what do you do? Feel free to leave a comment in addition to taking the poll.
This post has 23 comments
January 25th, 2010
Yes! I share your confusion, not just about grains but food in general. I was a vegetarian for a long time, then became anemic so reintroduced meat into my life. Then I once tried something like the paleo diet on a naturopath’s suggestion. It drove me crazy. I remember sitting in the car crying because I could never eat chocolate again. What I’ve come to realize is strict rules just don’t work for me at all, physically or mentally. They stress me out and I end up rebelling.
January 25th, 2010
Pam, that’s pretty much how I feel. Strict rules are not for me. General guidelines work better.
January 25th, 2010
environmentally, grains are a bit of a nightmare. If you suck the same nutrients out of the soil year after year, and persist in monoculture, then you eventually have to replace those nutrients. In the wild that is done by decomposition, rot and death (blood and bones.) In a monoculture, with row after row after row aft…you get the idea…there isn’t any rot, there is very little long-term decomposition, and there is very little death, other than the smallest of critters. So there ends up being a huge amount of fertilizers used. Almost all of those fertilizers are sourced from oil, and oil is used to apply those fertilizers as well.
The trouble with grains, the BIG trouble with grains is that they almost universally metabolize into sugars. If your diet is based on sugar, you can guess what is going to happen.
The human body was designed to eat meat and vegetables. Our digestive mechanism is putrification: the acids in our stomachs literally rot the food, breaking it down to its smallest bio-available components, allowing us to digest them. We *can* get by on grains, but only until we are able to get to the real food: meat and vegetables.
I have a great book I would be more than happy to lend you, The Vegetarian Myth by Lierre Keith. Just let me know, and I would be glad to pass it along to you.
oh, and Pam:
Eat chocolate. No one is saying you shouldn’t eat chocolate. Fire that ND, cuz they really aren’t sure what they are saying. But try to get away from the lower quality chocolates, and eat less of it. A brick of chocolate a day isn’t going to hurt you. Three milk chocolate bars a day will.
January 25th, 2010
I do see your point about monoculture; certainly grain crops can be unsustainable (although I wonder if all are?).
Here’s another thing that confuses me, though — so many cultures around the world (as far as I know) do base their diet on grains, and it seems to be a very long-standing practice. So I have a hard time believing it’s really that bad.
Maybe I ought to read that book.
I’m always a fan of getting more information.
January 25th, 2010
Velvet Ackbar is a crackpot. Grains “almost universally metabolize into sugars”? Of course they do. They’re mostly carbohydrates. Carbohydrates are sugars, by definition. S/he says we can “guess what will happen”, but doesn’t actually say. I’m thinking s/he wants us to guess that if we live mostly on sugars, we will turn into either puffballs or raging examples of attention deficit disorder. Or some other bad thing.
There is a difference between “putrification” and digestion through enzymes. That’s just silly. I doubt you would get information from the Vegetarian Myth book–just more crackpot theory. (And I don’t say that because I’m a vegetarian; I’m a vegetarian for different reasons and am just as annoyed by vegetarian propaganda as I am by meat-centered propaganda.)
There have been few societies traditionally where the diet is heavy on meat. Most have had meat as an occasional food, parceled out. Why would we go around eating like traditional Inuits if we aren’t in Greenland?
I wouldn’t say carbs are the bad guy in “weight loss circles”–only in crackpot weight loss circles; the reasonable and healthy ones advocate eating nutrient-dense foods and moderate amounts of carbohydrate, protein, and fat.
Nutrient-density is the key, I think, and white pasta and rice don’t have much of it. Even the whole grains add up quickly if one is watching calories. I learned to shift the proportions of what I was used to–if I make stir-fry, for instance, I have more vegetables than rice, instead of some vegetables topping a pile of rice.
The cost of brown rice is less than it might seem at first, since generally you don’t eat as much of it as white rice and it fills you up longer. Do you have a rice cooker? I find that that helps a lot with timing issues for brown rice (rice in general, really), because you can take two minutes to start it at any point during the evening, even if you’re not ready to start cooking yet, and it will be ready whenever the rest of your meal is ready–the rice cooker keeps it hot without making it mushy or letting it dry out.
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January 25th, 2010
Hey, velvetackbar isn’t a crackpot. Really (and neither is Wendy, Ackbar). Calm down.
You and Matthew and the rice cooker…you might be right. At least for brown rice. I still make white rice Mom’s way with Mom’s actual saucepan.
January 25th, 2010
I try to make carbs ( rice, bread, and pasta) a small amount of my diet. I also get very confused about eating and lose my center. I have decides that each of us requires a different type of diet. I need to be low in carbs with more protein and veggies because of my autoimmune condition. I am still striving for protein and veggies but….. Then there is my brother who has a raw diet primarily blended vegetables. To me he is too thin and he can’t stay on this diet all year long particularly in the winter.
I find the diet fads very crazy driving. Right now I have a couple of health practitioners who are on the ‘gluten free’ bandwagon. Yes I think there are people who do better without gluten or dairy or ( fill in the blank) but to say that 75% of all people are ‘gluten’ sensitive ( which a practitioner recently told me)I think is not factual or helpful.
January 26th, 2010
I definitely think there’s no one right way that works for everyone. Thanks for commenting!
January 25th, 2010
Okay, okay, I should have said “those are crackpot theories” instead of “is a crackpot”. I apologize; I just woke up. Few things get me riled up like pseudoscience.
I have Mam on my rice cooker conversion list, too.
Wendy´s last blog ..Reactions As They Happen
January 25th, 2010
In my experience, the trouble with pasta, rice, and other grains is usually the stuff we put on them, which tend to be loaded with fat & sodium. Especially if they came out of a can or jar.
I’ve been tracking my nutrition intake rather meticulously since the New Year and have been truly shocked at how out of balance my diet has been. The goal I’m working towards is 60% carbs, 20% fat and 20% protein. (An ideal suggested by a trainer I’m working with at our gym.)
Most days, my carbs are down around 40% or 50%. Meanwhile my protein is around 10-12% and my fats are up around 30%-50%. It didn’t surprise me that I might be low on protein. It really surprised me that my carbs were so low and that my fats were so high. My sodium intake was 2-3 times what it should be.
We try to make healthy choices, eating organic vegies, avoiding processed foods and take-out. I never EVER salt any of my food and often don’t even add it to recipes that call for it. If I do add salt to a recipe, I try to cut it in half.
The result of all this is that I’ve started reading the damned labels more carefully. I’ve learned that an egg only has 6 grams of protein, while a half cup of cottage cheese has 15g. I’ve learned that cheerio’s and trader joe’s o’s contain ridiculous amounts of salt. I’ve also learned that a 1 cup serving of pasta, rice or quinoa is disturbingly large! If you start measuring stuff out, it changes your perception. This is totally new territory for me. I’ve also learned that on the days when I manage to hit the target in terms of both caloric intake and striking the 60/20/20 balance mentioned above, meals are more satisfying & I don’t get the munchies.
So I don’t know what the answer is or if the trainer’s perspective is the best one but I do believe that we have evolved to be true omnivores, as evidenced by both our teeth and our eating history. It’s very difficult to get enough protein from a purely vegetarian diet. It’s very difficult to get enough of the other essential vitamins from a diet too high in meat. And feeling full for any length of time is difficult without enough carbs. I’m going to stick with the 60/20/20 goal for a while to see what happens.
January 26th, 2010
You are so right about the sodium. I was shocked when I started tracking it. And yes, the biggest thing is avoiding processed/packaged foods.
Good luck with your plan! Sounds like you’re off to a good start.
January 25th, 2010
I am not the picture of healthy eating. I love hamburgers. A lot.
But, what helped me get my diet on the right track was the book The New American Plate. It’s by the American Institute for Cancer Research. It’s got great recipes and everything is in the correct proportions.
There are pictures for what your plate should look like. How much protein is enough, etc.
Also, I use brown rice exclusively.
I gave up flour tortillas (a real hard one for me) and I don’t keep sourdough bread in the house.
As for pasta, I eat it once in a while.
I mostly just focus my food on a small amount of lean protein and veggies.
http://www.amazon.com/New-American-Plate-Cookbook-Recipes/dp/0520242343
January 26th, 2010
Sounds like a good one to check out, Melissa – thanks!
I tend to go overboard on sourdough if it’s around, too (I assume that’s why you don’t keep it around).
January 25th, 2010
Wow, great discussion here, and it seems to really reflect a cross-section of people on their feelings about diets and so forth. No crackpots; just passionate opinions IMHO.
And for me, that is the point – most of dietary “science” is opinion, with very little absolute truth (which is proven every day by each new study that comes out that contradicts the previous days’ studies). Low fat, high whole-grain dieting was the absolute truth in our culture for 30 years (based on mostly economic reasons rather than research), with the result of epidemic obesity and diabetes. Low carb became the diet darling for a while, with people (like me) who really couldn’t sustain the practice as it was described (eating junk/high-processed meats all the time (Yo yo yo Atkins), lots of pre-packaged chemical foods (yeah I’m looking at you South Beach frozen section), and a lack of emphasis on whole foods and well-sourced proteins). Today it’s morphed into paleo/primal eating, but with a more balanced view (in my opinion) because it encourages food awareness – where it comes from, how processed it is, and so forth. It also strongly includes reasonable exercise as a cornerstone.
As you probably know from my site, moderation to me is the key, but knowing your body is integral to that. In my case I know that a)I am genetically all-but-assured to be on a track toward diabetes, and b)this is made far more likely by consuming the recommended diet of 60% carbohydrates. In my case, mostly eliminating refined sugar and flours is critical – I feel better, I’m losing weight, my blood sugar is level, and I’m doing it without suffering. I eat chocolate as a moderate indulgence (high cocoa, little sugar), and use intermittent fasting to throw my body a curve ball once in a while. I eat pasta less and less, again only as the rare indulgence (which is a big change, and didn’t happen overnight). I also believe fat consumption is critical – naturally occuring fats in non-grain fed meats and truly free range eggs, and in vegetables like avocados.
And BTW, my heritage is Pacific Islander, so I definitely know white rice
. I love it. The problem is for me it has become part of a significant impending health problem or two, and has very little nutritional bang for the caloric/sugars buck. So I now try to save it for sushi dinners out with my wife. 
– again, it wasn’t overnight, but it makes a huge difference in the long run.
Keep up the good work Kathleen, and don’t be dismayed by the abundance of opinions and contradictions. There is no magic formula, any more than there is a magic formula that describes each individual on this planet.
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January 25th, 2010
Wow…sorry to have upset you.
Lemme be blunt:
type 2 Diabetes is up 90% since 1990.
http://diabetes.webmd.com/news/20081030/diabetes-up-90-percent-in-us
Thats a scary statistic.
http://www.sciencedaily.com/releases/2007/06/070611164253.htm
Not to discourage you from eating sugar, but people with diabetes tend to not live as long as people who do not have diabetes.
please dont’ take this the wrong way:
You can eat/drink/smoke anything you want as far as I am concerned. You don’t need a permission slip from me. *I* won’t eat bowls full of carbs with milk for breakfast, but you can eat anything you want.
For the record: Ms. Keith’s book isn’t meat-centered propaganda: it advocates meat and veggies. Same as I do. She is recovering from destroying her body through strict veganism, and its far more about ecology than anything else. Like all sources of information: take what you can and discard the rest.
January 25th, 2010
I think we can all agree that diabetes is bad. And certainly, refined carbs and excessive sugar are culprits.
But I think where people differ is on whether whole grains are a problem in this area. I would guess (and no, I haven’t done or researched the science beyond reading articles) that a moderate amount of whole grains isn’t going to be a big contributor to diabetes.
Thank you to EVERYONE for the great comments and discussion.
January 25th, 2010
As someone who takes care of people every day who are suffering serious complications of diabetes or obesity or diabetes and obesity, the idea that eating whole grains contributed in any way to their conditions is laughable. Or would be, if it were anything to joke about.
Wendy´s last blog ..Reactions As They Happen
January 25th, 2010
Type 2 diabetes is essentially a break down of the body. When the body has been “abused” (too much weight: must work harder than it should) it breaks down.
That being said, as a Type 1 diabetic (where a virus has attacked my pancreas, leaving it unable to make any insulin) the best way I have found to control my blood sugars is with exercise, proper insulin dosage and meals composed of protein, and complex carbohydrates. The fiber in whole wheat bread, brown rice, etc. slows the blood sugar spike, and keeps me full longer.
While white rice, french bread and the like sure taste good, it takes my body for a roller coaster of hell for up to 8 hours later (I can only imagine what it does to yours). So I actively choose not to eat it.
But the most powerful lesson of all this has been understanding correct portion sizes. I weigh 90% of my food and it has made a huge difference.
You also need to like the food you are eating. Experiment with spices (no calories, super flavor) and different cooking methods so that eating is still exciting.
To recap:
1. Only complex carbohydrates (the Glyclemic Index can help with this, although it can be a little tricky).
2. Eat food that tastes good because it is made of good things.
3. Eat correct portions sizes.
4. Don’t worry so much about the short term, it’s your long term plan that counts.
January 26th, 2010
Thanks for the excellent advice, Lia!
January 25th, 2010
For a look at monoculture issues…Michael Pollan’s Omnivore’s Dilemma. For something to read regarding carbohydrates…Good Calories, Bad Calories. For something to read about carbohydrate restriction without giving up carbohydrates completely…Life Without Bread. Also, either Good Calories, Bad Calories or Life Without Bread (I forget which one) addresses the issue of traditional diets over time and how primarily grain-based diets from other cultures fit into the author’s overall view on carbohydrates.
I’ve heard great things about the new styles of rice cookers. Like Wendy says, I’ve heard they make great brown rice, when you need it, and keep it well for a long time.
Love you Kathy! Love you Wendy! Miss you both!
January 26th, 2010
Life Without Bread sounds incredibly depressing!
But really, I don’t eat bread that much any more. Thanks for the recommendations. Love and miss you too!
January 25th, 2010
ok…a couple of more things:
“I do see your point about monoculture; certainly grain crops can be unsustainable (although I wonder if all are?).”
Most are. Most grains are grown on former grassland. That grassland wasn’t used to grow cultivated grains, they were used to grow grasses. Cellulose. that cellulose was then eaten by ruminants and then we killed the ruminants, digested them.
Grass doesn’t take as much water as grain to grow. It kinda grow wild out there, and its pretty self-sustaining. Look at Salatin, and his farming operation. No grains, and grass just comes back after the cows chomp it to the ground (or chickenses, like we had in our yard for several years.) Their poo provides the nutrients back to the soil.
Watering crops brings up another issue: soil salination, eventually leading to desertification. The longer you water soil from ground sources, the more salt you bring up from the ground, and the more dispersed that salt becomes over the ground you are trying to water. Once the saline content in the soil reaches a tipping point, the only way to keep the soil productive is to add MORE water, the dilute the salinity. Keep in mind that at one time, the “Fertile Crescent” was…erm…fertile. Now, most of it is desert.
“Here’s another thing that confuses me, though — so many cultures around the world (as far as I know) do base their diet on grains, and it seems to be a very long-standing practice. So I have a hard time believing it’s really that bad.”
Wait. hold for a moment.
Nomadic cultures wouldn’t be cultivating grains, at least not to the extent that our diet is based on grains. Oh, sure, if they ran across a wheat field, and if they could boil water they would eat it. Corn? Not so much…they would have to have a ready source of Lime to perform nixtamalization, otherwise its Pollegra city!
The problem with grains is that in their raw form, they aren’t readily bio=available. eat some corn kernals, wait a few hours, and you will see that they just pass right through, resisting all but the most basic digestion, same with wheat kernels and oat groats.
These items were cultivated, assuredly, as a staple for cities. Only cities could afford the infrastructure that would be required to grow most grains. There are a few theories that these items were cultivated for their fermentation properties. It seems that everyone likes their booze, even nomads.
Nomadic peoples relied on animal protein and wild fruits and veggies. This is what we evolved on. The fact that we are able to digest other things is a testament to our ability to tide our stomachs over in leaner times, not that we should be eating high carbohydrate foods all the time.
I also want to make it clear that YOU are an exception, Kathy:
The vast majority of Americans aren’t looking at meals as protein/veg/carbs. They are looking at CARBS/protein. Veg gets left out entirely. Pizza and beer. Hamburger and frenchfries. Coke and Chips. Peanut Butter and Jelly sandwich with corn chips. Chips and salsa (before beans and rice.) Cookies and milk. Cake and Icecream.
You get the idea. Keep in mind that in almost all the above items is corn/wheat or some other source of grain.
Now, I am not a scientist. Nor am I particularly smart. You can discard my advice at will, but I want to you to keep a few things in mind:
Cancer rates are through the roof.
Diabetes is going up, up, up.
Framingham study.
Earl Butz.
January 26th, 2010
My mother-in-law is an Iranian Jew so my entire diet revolves around rice. It’s horrible because not only do you gain weight, but you’re always really bloated. I’ve tried all kinds of fad diets from detox to the no carbs or sugar diets and all that I’ve done is gain the weight back after I stopped dieting.
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