Carbs vs. calories
It's a long-standing dieting myth that manipulating the energy-in/energy-out equation, or creating an energy deficit, is the be-all and end-all when it comes to weight loss.
Certainly, calories do count, but research has shown that hormones, particularly thyroid along with stress hormones, play a significant physiological role in weight management as well.
Calories represent your total energy intake, and can measure energy burned as well via exercise and general body day-to-day functions. Although the term is often used negatively, calories provide the body with fuel - they're the basic building blocks that sustain human life.
When calories are restricted too severely, the body responds by assuming a state of hormonal stress, reverting to ‘survival mode' and shutting down secondary-to-survival processes like sex hormone production, nutrient assimilation (digestion) and immune function. In fact, such a state of ‘stress' in the body can cause weight retention, and make weight loss or weight management much more difficult in the long-run.
Carbohydrates represent just a portion of total energy intake, and drastically cutting carbohydrates will facilitate weight loss, at least initially. However, the big problem with low-carb diets is that glucose (from carbohydrates) is required for active thyroid hormone conversion.
It has been shown that levels of active thyroid hormone (which govern metabolic rate, or the rate at which you burn calories) fall in response to limiting carbohydrates in the diet. That is, low-carbohydrate diets long-term can slow metabolism. Thyroid function is also crucial for digestive efficacy, skin health, the rate at which we age, the production of sex hormones and fertility. Therefore, both thyroid function and obtaining adequate dietary carbohydrates are integral to optimizing and maintaining long-term health.
Our bodies naturally prefer glucose (sugar) as a fuel source, but, just as a car may run better on premium, there are some carbohydrate sources that are superior. Knowing which carbohydrate-rich foods to put into your body can be a valuable tool for weight management, metabolic and overall health.
• Root vegetables. Starchy tubers are extremely nutrient-dense and contain natural antimicrobial substances that assist in promoting good intestinal microflora. White potatoes often get a bad rap, but they're low in calories, highly satisfying and contain as many phytonutrients as broccoli or spinach.
• Fruit sugars. The mix of simple sugars (sucrose, free glucose and free fructose) in whole fruits are ideal for blood sugar control, particularly alongside natural fibre, potassium and protective antioxidants.
• Dairy sugars. High quality dairy products like milk and yoghurt provide lactose (milk sugar) alongside calcium and fat-soluble vitamins A and D.
• Starchy grains. Traditionally, grains were prepared to increase digestibility and vitamin bio-availability via soaking, sprouting, polishing, fermenting and grinding. Basmati rice and proper sourdough bread are great choices.
• Fresh fruit juice. Freshly squeezed orange juice in particular is a rich source of vitamin C and potassium and has shown to have an anti-inflammatory, blood pressure-lowering effect.
• Natural syrups. Honey, when raw and unprocessed, contains protective, anti-inflammatory and anti-bacterial substances, while blackstrap molasses and pure Grade B maple syrup are a good source of minerals.
Taste.com.au — June 2013