How many low carb diets have you tried? And are you still struggling with your weight? Read on to find out why you need to eat carbs to lose weight.
Some so-called experts promote low-carbohydrate diets claiming the glycemic index of carbs affects your blood sugar levels and the carbs are stored as fat, but it’s only the partial truth.
Aside from the fact that ANY food—even super healthy food—is stored as fat when you eat too much of it, there’s scientific evidence about carbohydrates and blood sugar the low carb diet promoters don’t tell you about.
They don’t tell you about the studies that clearly show when you eat carbs with protein and fat; your blood sugar stays within the normal range and you don’t gain weight. (Of course, unless you stuff yourself.) But read on to find out exactly what happens.
If you aren’t familiar with the glycemic index of food, here’s a quick explanation.
The glycemic effect of a carbohydrate food is how fast and how high it raises the blood sugar level. Glycemic index charts show the glycemic index of most carbohydrate foods that were measured when eaten alone, without any other food.
Simple Facts About Carbohydrates No One Can Dispute
There are three types of carbohydrates. Sugar. Starch. Fibre. Digested on their own, each of them is absorbed by the body at a different rate. Fast. Medium. Slow.
The faster in speed, the quicker the spike in blood sugar.
1) Sugar (Fast)
2) Starch (Medium)
3) Fibre (Slow) *
* There are two types of fibre.
Soluble fibre (our body absorbs soluble fibre).
Insoluble fibre (our body does NOT absorb insoluble fibre—it just moves through us).
Here’s the great news about the glycemic index of carbohydrates.
When you combine fat, protein and carbohydrate together in a meal, the effect of the glycemic index of a carbohydrate DROPS dramatically.
For example, if you satisfy your hunger by just eating mashed potatoes your blood sugar will spike quicker than if you satisfy your hunger with a mixed meal of mashed potatoes, green peas, roast beef and gravy.
When you eat roast beef—or any other protein–(contains protein and fat) and gravy (contains fat) with the mashed potatoes it lowers the glycemic effect of the mashed potatoes. As does the fibre in the green peas. (Yes, fibre—also a carbohydrate—lowers the glycemic effect of the other two types of carbohydrates.)
It’s a mistake to follow the advice of alleged experts who claim it’s better to cut out the mashed potatoes and other higher glycemic foods.
Because you will get physical cravings for them. Or you will get a physical craving for another food containing carbohydrate, often a food high in sugar.
If you would like to learn more about how to move to a diet-free lifestyle and add the carbohydrates you love to your meals, you can pick up my book,
Clear Your Cravings: 3 Secrets To Diet-Free Weight Loss (It’s Not What You Think).
It’s a step-by-step guide to lose weight without giving up ANY of the foods you love—yes, this includes potato chips and chocolate.
You can find the links to buy them on the front page of my website ClearYourCravings.com.
OR if you live near Burlington, Ontario you can purchase it at The Different Drummer bookstore at 513 Locust Street in Burlington, Ontario.
(Stay tuned for details about my upcoming book launch on November 2, 2017 at The Different Drummer.)
Now back to debunking the glycemic index argument.
We think because something is good for us, we need to eat more of it. We think because too much of something is bad for us, we need to stop eating it altogether. That’s like saying, “I’m not going to take a painkiller because taking too many is bad for me.”
Here’s a drastic example as a comparison.
Hydrogen on its own is a gas. Two atoms of hydrogen is H2, a poisonous gas. But when you combine H2 with one oxygen atom you get H2O—which is water.
So two atoms of a poisonous gas when combined with one little old atom of oxygen produces water, a life necessity product. Without water you die.
By adding one atom of oxygen it mitigates—completely changes—the effect of the two atoms of hydrogen.
What if some mad scientist decided because hydrogen is toxic, we must remove it from water?
My point here is sometimes it doesn’t take much to change the power of an effect by adding or taking away something from a mix.
Adding protein and fat to carbohydrate completely changes the effect of the glycemic index of the carbohydrate. In other words, adding protein and fat to carbohydrate completely changes the speed it raises the blood sugar—it slows it down considerably. And your body is much more satisfied getting what it needs.
When we drastically reduce carbs we get cravings for them because our body needs carbohydrates.
There are only three types of food—three sources of fuel—for our bodies: carbohydrates, protein and fat. Doesn’t it make sense that we need each type for our body to function at its best?
One of my former clients, a woman who’d just turned fifty, hired me because she wanted help with her diabetic diet. She told me the year before her diabetes diagnosis, she’d pretty much lived on cookies while she went through a very stressful time in her life.
After her diagnosis, she read many articles about how “carbs are bad.” Because she didn’t understand the effects of adding protein and fat to carbs, she only ate the “good carbs,” these articles recommended. Her blood sugar dropped and it was now consistently in a good range of acceptable.
But the pleasure of sitting down and eating a meal she loved was long gone.
I created a menu for her that included foods she’d loved and had eliminated—like rice, pasta and potatoes. Initially terrified because she’d read so much about the dangers of these carbs, she agreed to try one meal.
She made spaghetti with meat sauce and enjoyed every bite of it. After her meal, with trepidation and hope, she measured her blood sugar. She was ecstatic because it still fell within the good range of acceptable. (It hadn’t even spiked to a slightly higher number in the acceptable range.)
This gave her the courage to try eating mashed potatoes with her chicken and green beans the next night. Again, her blood sugar did not spike.
There are numerous studies showing carbohydrates do not spike the blood sugar followed by a fast drop when combined with protein and fat. In addition, carbs containing higher fibre also help keep the blood sugar at an even keel.
These studies, oddly enough, never seem to make it into the books promoting low-carbohydrate diets.
Nor does the global evidence about carb intake in other countries.
Stay tuned for the next email of this series:
Glaring Evidence: No Obesity When Carbs Predominate!
Here’s to eating all carbs guilt-free,
P.S. If you would like to learn more about how add the carbohydrates you love to your meals, I invite you to get my book,
Clear Your Cravings: 3 Secrets To Diet-Free Weight Loss (It’s Not What You Think)–-you can find the links to buy them on the home page of my website.
Posted on Friday October 20, 2017