The "Carb Story"
When looking at carbohydrates, most of us have been conditioned to believe that we must limit the consumption of high-carb foods in the evening, being advised instead, to focus on consuming the bulk of our carbs for breakfast & lunch (e.g. cereals; bread-based sandwiches, pastas etc). Even the old saying - "Eat breakfast like a king; Lunch like a prince; Dinner like a pauper" in some way supports this notion.
However, obesity has grown into a global epidemic with obesity rates increasing in most Western countries at an exponential rate. Statistics show that obesity is on the increase and in the USA alone, in the past 5 years, the number of overweight adults has increased from 61% to 65%; and childhood obesity has grown 10% from 27% to 30% of children.
Australia has publicly admitted that they have "lost the war on obesity", and South Africa's Prof. Tim Noakes has warned that South Africa is in danger of facing a similar defeat unless drastic dietary changes are embraced.
This global obesity epidemic has in some part been attributed to the accepted dietary norm - the "High-Carbohydrate, Low Fat" diet that was originally recommended by the US Government in the early 1970's.
This High Carbohydrate diet was originally developed in the early 1970's when the US government was facing increasing public pressure to promote a diet that would address the increasing rates of heart-disease and obesity levels at that time. The medical community at that time believed that a higher intake of carbohydrates combined with low levels of fat and protein intake would address the problems - the "High Carb" diet was born - visibly depicted in the now well-known "Food Pyramid". This dietary approach promoted that the greater portion of daily caloric intake be derived from high carbohydrate grain-based foods such as bread, pasta, rice - protein and fat were viewed as less important to human health, and were placed higher up the "Pyramid".
Fruits and vegetables were also given a "moderate importance" status on the pyramid, with the emphasis being on grain and starch based carbohydrate foods.
However, not only did this dietary approach lead to increases in obesity...but heart disease also increased - as did other degenerative diseases such as diabetes. From the period 1970-2000, heart disease increased 5-fold, and diabetes increased 35%.
Protein Fights Back
Although Dr Atkins first released his "Low Carb/High Protein" diet in the late-1960's - it was only in the past 10 years that his dietary approach received positive acclaim.
After 2000, when it was largely accepted that the high-carbohydrate approach had not significantly reduced either growing obesity rates or heart disease, medically respected authors of high-protein diets - spearheaded by Dr Atkins - gained new ground by explaining why this high-carb approach had failed.
The higher-protein argument - simplified:
o Of the 3 macro nutrients - Protein, Fat and Carbohydrate - carbohydrate has the greatest impact on insulin release in the body.
o Higher levels of insulin in the blood stream reduces blood sugar (as it pushes glycogen into the cells), thus triggering cravings, and also promotes fat storage. High levels of insulin in the blood also encourages the liver to produce more cholesterol, thus increasing the risk of heart disease.
o Protein increases and stabilizes blood sugar levels through promoting the release of insulin's counterhormone - Glucagon. Protein not only reduces appetite, but provides the body with necessary amino acids for muscle repair - and also helps to prevent muscle catabolism.
o Fat reduces the rate of carbohydrate absorption and creates a greater feeling of satiety. Fat is also necessary for absorption of certain "fat-soluble: vitamins (Vitamins A, D, E & K). Certain fats - Omega 3 & 6 - also help prevent and reduce cardiovascular disease.
o The human diet should consist of higher levels of protein and fat, and reduced levels of carbohydrates to ensure that insulin levels are kept under control and balanced blood sugar levels maintained
In looking for further evidence to support their approach, high-protein proponents used other sources of evidence, such as the fact that the only other time in human history where obesity levels and other signs of physical degeneration have been noted was in the Egyptian times. Numerous autopsies on ancient mummified corpses have revealed high levels of poor dental health and large areas of loose skin around the waists and other areas of the body, pointing to higher levels of obesity at that time. The preferred diet of the period was rich in sugars (honey) and grains and breads - similar to the high carbohydrate (grain) diet of today.
Carbs in the Real World
However...the reality remains clear.
Carbohydrate foods look great, smell great, taste great and make us feel good (this being in part due to carbohydrates causing the release of Serotonin - a "feel good", relaxing chemical released in the brain).
Also, although science now supports a more moderate approach to the consumption of carbohydrates, these foods still dominate the Western diet. Not only are high carbohydrate foods still the "hero" of most meals, but our access to these foods has increased exponentially. From garage forecourts, pharmacists, newsagents....to the explosion of new fast-food restaurant and muffin-laden coffee shops, we are now faced with high-carb foods (notably high sugar and starch) at almost every corner.
The objective seems at first an almost impossible one: To find a dietary approach that allows for the consumption and enjoyment of a wide range of foods - including carbohydrate-based favourites - whilst limiting overall carbohydrate intake and also ensuring weight control and optimum health!
The answer? The answer lies in understanding that...
All Starches are Carbs...but not all Carbs are Starches
In simplistic terms, carbohydrate foods can be seen in 2 classes:
1) Starch-based Foods
2) Non-Starch Foods.
Starches - specifically grain-based - have only been a part of the human diet for a few thousand years. Given that from a digestive perspective, the human digestion system of today closely resembles that of our early ancestors, it is understandable that most people today simply cannot metabolise grains & starch foods efficiently. Sugar, fat, protein - are all found in different forms in nature - however, starch is not. A food has to be treated in some way before it is turned into a starch (i.e. heated or processed in some way).
If grain in its unrefined state is difficult for many people to metabolise, when these grain foods are further processed and refined, it simply compounds the problem, with the result that the body reacts to the starch as a very complex sugar - causing a surplus of insulin to be released in the body. Also, the relatively high amount of carbohydrate also causes the muscles to hold onto water (every molecule of stored glycogen - muscle fuel created from carbohydrate - requires 2-3ml of water)
Although some non-starch foods (e.g. high-sugar fruits) can also cause a similar reaction, in most cases, this is still mild in comparison to a reaction to starch.
Reduce Vs Restrict
Limiting grains and starches can be done in several ways:
1) Cut out starch foods entirely
2) Reduce the starch ratio at each meal
3) Reduce the frequency of starch intake
Option 1 is not viable. Given the universal exposure to starch foods, as well as related social occasions, to adopt a completely zero-starch existence would be very difficult, if not punitive, to sustain.
Option 2 can be effective, but is a difficult option when considering certain meals where starch is traditionally a primary component: e.g. Spaghetti Bolognaise or Breakfast cereal. With these meals, it is difficult to adequately reduce the starch component to offset any potential side-effects. However, for many meals this approach can still work quite well: e.g. Protein + Veg type meals (Steak + Veg + Small starch portion); Sushi - where additional; sashimi (fish only) portions can be added to balance the rice-based portions.
Option 3 presents perhaps the ideal formula, and one that also suits the standard "work during the day" / "rest in the evening" lifestyle that most people follow.
With this approach, starch foods are eaten less frequently - i.e. once per day, preferably in the evening.
As mentioned, for many, starch foods not only encourage a greater release of insulin into the blood stream, but also stimulate the release of serotonin - a feel good chemical, that also makes us feel relaxed and calm (another reason why many people tend to binge on high-sugar/high carbohydrate foods when they feel stressed or depressed).
Protein, conversely prevents the release of serotonin, and the concentration of amino acids also fuel the brain and improve concentration and focus. Eating high concentration of protein in the evening can thus interfere with sleep patterns, as the brain becomes too active.
Hence, eating protein foods during the day, and starchier carbohydrates in the evening makes sense. This does not necessarily mean a low carbohydrate approach, as much as a lower starch approach. Consuming moderate sugars during the day in the form of fibrous vegetables (non starch), fruits (preferably lower sugar fruits), and salads in combination with protein foods (including dairy & nuts) is preferred, allowing for a moderate, balanced intake of starch in the evening. (NB: it is obviously not advisable to over-consume starch in the evening - the idea is to limit the overall intake of starch, but in a logical, practical way). This approach to eating is non-restrictive and sustainable, and also allows for eating out at almost any restaurant without needing to overly adjust any menu item.
Suggested Plans
1) A Low-Frequency Starch Approach
The following is a suggested daily meal guide giving options for each meal:
Breakfast
o A smoothie made with yoghurt, mixed berries a dash of honey and some nuts (walnuts / almonds preferable)
o A platter of sliced lower sugar fruits (apples, pears, berries, grapefruit) with yoghurt and sprinkled nuts (walnuts / almonds preferable)
o Omelette made with low starch veg (e.g. rocket, grilled peppers, tomato, feta)
o Poached eggs, grilled bacon (visible fat removed), grilled tomato
Lunch
o Any variety of salad with protein (tuna salad; chicken salad, Greek salad) - no/limited dressings and no starch veg (greens, tomato, cucumber, peppers, etc etc)
o Any protein and non-starch veg (fish; steak & mixed veg)
o Sashimi & Japanese salad additions
Dinner
Balanced Starch meal including any starch of your choice (even dessert)
Snacks
The best snacks are nuts (raw unsalted Walnuts & Almonds are best); harder fruits (apples & Pears) & plain yoghurt
2) A Reduced Starch Approach:
Breakfast
Eggs (or Omelette) & 1 Slice Toast
Yoghurt & fruit
Smoothies
Small Bowl Cereal & High protein (Eggs or High protein Shake)
Lunch
Open Sandwich (Protein on both slices)
Sushi (With added portions of sashimi)
Any Protein + Non Starch Veg + Starch (portion ratio: 1:1:1)
Take Away: McDonalds Burger (but 2 burgers, thow away one roll. 1 small roll + 2 burger patties)
Dinner
Any Protein + Non Starch Veg + Starch (Ratio: 1:1:1)
Pasta - Half portion pasta + double portion protein sauce
Sushi (with added portions of sashimi)
Curry & Rice - Half Portion Rice + double portion curry (protein)
Snacks
Nuts (Walnuts / Almonds)
Yoghurt & Fruit
Smoothies (added protein)
Single slice sandwich (1 slice Bread + double protein portion topping)
Ted Frazer is a highly knowledgeable Wellness Coach and has counselled countless clients on health and fitness for over 20 years. To receive Ted's health newsletter send an e-mail to
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