Diet and Carbohydrates: Myths and Facts
Over the years I have realized that there are quite a few
misconceptions about carbohydrates. I want to clarify
some of those and share my thoughts and experiences
regarding what one should do to control blood sugars
better or to prevent development of diabetes
Myth # 1:
Myth # 3:
The good, complex carbohydrates
(low Glycemic Index foods in the more natural
forms) are found in high fiber grains,
vegetables, nuts, and seeds. When these foods
are digested, energy is released more slowly,
helping to stabilize blood sugar.
carbohydrates and sugars from your diet.
Carbohydrates are the body’s main source
of energy for all cells. Your brain cells can only use a
particular type of carbohydrate in the blood, glucose, for
energy. Without carbohydrates, your body would lack a
quick, ready source of energy. Carbohydrates are not
the problem. The problems are excessive amount and
the availability of cheap, refined carb on market.
Very low carb, high protein diets can lead to early fatigue
in exercise and other health problems (digestion strain
on kidneys and liver), deficiency in vitamin and mineral
intake, and are not designed for long term use.
For weight loss, low carb diets only work if total
calories are reduced. We might have problem
following a low carb diet because it is difficult to stop
eating carb. Some of us might choose to eliminate many
sources of carb from our diet to lose weight as they
sometimes are just hard to resist.
Myth # 2:
The only ingredient you only need to
focus on when looking at a food label is the grams of
sugar present.
Fact:
One needs to focus on the total carbohydrate
content for any given meal rather than the amount of
sugar present. All carbohydrates are converted to sugar
in the body. For example, Kellogg’s Rice Krispies cereal
has only 3 grams of sugar (which seems low in sugar !)
but a total 29 grams of carbohydrates per serving. Some
of the so-called “sugar-free” foods are actually loaded
with carbohydrates and fat. Sugar-free only means sugar
is not added to the original ingredients that may already
have plenty of carbohydrates (Sugar-free cookies are
made from flour !)
All carbohydrates are created equal.
Fact:
You have to completely eliminate all
Fact:
Duc Do, M.D.
Bad carbohydrates (processed, refined, sugars and
starches or high Glycemic Index foods ) are in while flour,
white sugar, some fruits and starchy vegetables. The
increasing use of high fructose corn syrup in the last few
decades might have greatly contributed to the recent
epidemic of obesity and diabetes in the US.
These simple forms of sugar stimulate
insulin production which leads to weight
gain and insulin resistance.
(There’s a separate section on Glycemic Index)
Myth # 4:
Fruits, fruit juices, fruit drinks, and punch
are all healthy
Fact:
Fruit juices are typically high in sugar, either from
the fruits (fructose) or added. Some fruits, such as
watermelon, have high glycemic index (see the page on
Glycemic Index). Fruits should not be eaten in large
amounts as they do contribute to rise in blood sugar and
weight. For example, one large banana has 30 gram of
carbohydrates (or 120 calories which an average person
has to exercise for 20 minutes to burn) One thick slice of
watermelon has 22 grams of carb. The amount of
carbohydrates in fruits consumed has to be counted
towards the total carbohydrates for that meal or that day.
Myth # 5 :
If you are already taking medications
for diabetes, you do not have to worry about foods
or exercise.
Fact:
While it is true that medications can lower the
sugar level in the blood, the excess calorie in any form
is converted to fat. Weight gain, of course, is a result.
This can also reduce the efficiency of medications and
more are needed. Ultimately, one becomes more
dependent on prescription drugs.
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What you should know:
Know what types of foods are carbohydrates. They include starches (rice, pasta,
beans, bread, grains, breakfast cereals, etc), starchy vegetables (potatoes, corn, peas)
fruits, milk, yogurt, and sweets.
Understand actual serving sizes
For beans, starchy vegetables, and cooked
cereals (oatmeal)
½ cups
For breads: 1 slice or 1 medium dinner roll
For cooked rice: 1/4 cup
For cooked pasta: 1/3 cup
For most fruits: about the size of a tennis ball
Understand that 1 carbohydrate serving is approximately 15 g of carbohydrates. Therefore, 2 carb servings would
equal 30 g, etc. For example, a lunch consisting of a ham sandwich (2 carbohydrate servings), a small apple (1 serving),
1/3 cup of pasta salad ( 1 serving) and a diet soda would total 4 carb servings of 60 g.
Follow a moderately low or controlled carbohydrate diet:
(remember to count the fruits)
For the average woman, a diet consisting of approximately 3 carb servings (45 g) per meal is reasonable. For the average
man, a diet consisting of approximately 4 carb servings (60 g) per meal is adequate. For example, if you are in the mood
for rice, one cup of cooked rice already has 4 servings of carb. If you decide to have some pita bread and fruits for that
meal, then you should count them all and cut down at the other meals.
In addition, most do well with 1 to 3 snacks per day, 15 g, or 1 carbohydrate serving each. This would depend on if one
wants to lose or to maintain weight. Contrary to some of the old concepts ( which might be only useful in the old days
when we are generally thinner), snacks do not have to be consumed on a regular basis. If you are not hungry or do not
have hypoglycemia (low blood sugar), there is no need to have snack between meals.
The carbohydrate amount will vary from person to person and may include as few as 2 carbohydrate servings per meal for
those trying to lose weight or as many as 5 to 6 servings per meal for very active or athletic individuals
Breakfast cereals are particularly high in carb: one cup of most has about 1 and ½ or 2 servings. If someone has a “bowl”
of cereals, it could be 3 to 4 servings ( or 45 to 60 grams) already. That would be 180 to 240 calorie. If you add one cup of
low-fat milk (120 calorie), you look at 300 to 360 calorie total. It would not be a surprise to see the sales of these parallel
with the rise of obesity epidemic.
Choose high complex carbohydrate foods with low glycemic index.
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Avoid or drastically reduce all refined and concentrated sweets
Use breakfast cereals based on oats, barley and bran, not wheat.
Use “grainy” breads made with whole seeds
+ Eat fewer potatoes
Eat plenty of salad, green vegetables with vinaigrette dressing, high quality oils
Eat proteins and good fats for steady fuel supply
Enjoy a variety of fruits (in moderation) and vegetables (except potatoes)
Final words:
Do not just pay attention to the word “sugar” as sugar comes in different forms such as sucrose, glucose, fructose,
malt, high fructose corn syrup, molasses, honey, evaporated cane juice crystals, and maple syrup.
Rather than just following a “low carb” diet, focus on reducing portion size and total calories.
Naturally occurring sugars in fruits, vegetables and milk are fine when consumed in moderate amount.
Most sugar in our diet is ‘hidden’ in processed fruits such as soft drinks, fruit drinks, candy, cookies, cake, jam, sauces, ice
cream, desserts, canned fruits, and breakfast cereals. Sugar-free cookies are not low in carb at all.
Most overweight people do consume excess amount of refined sugar of about 500 calories. Reduce this by half would be
reasonable but should be done sensibly.
Count calorie. Keep a food journal if you want to get serious about weight loss. Get a calorie book: a good
one is The Calorie King Calorie, Fat & Carbohydrate Counter by Allan Borushek. For most women, weight loss requires
less than 1200-1500 calorie per day with no more than 120-150 grams of carbohydrates.