fbpx

Making Sense of Carbs and Proteins
Print Friendly, PDF & Email

By Andrea Holwegner, Health Stand Nutrition Consulting Inc.

With an overwhelming load of nutrition information in books, on the internet, and through media, it is hard to know what is reliable information. Recently the debate between carbohydrate and protein balance has bombarded discussions on nutrition. You may be wondering “Do eating carbohydrates make you gain weight? Should I follow a high protein, low carbohydrate diet? What is insulin and the glycemic index?” Read on to find out more…

Functions of Carbohydrates and Protein

It is first useful to review the function of protein and carbohydrate from food. Protein is found in meats, fish, poultry, dairy foods, nuts/seeds, eggs, and beans/legumes. The role of protein in the body is for structure and repair of tissues, production of antibodies to fight infection, to act as oxygen carrier molecules, and for enzymes for body reactions. The consequences of not eating enough protein include poor repair of muscle and other body tissue, weakened immune system, and increased risk of osteoporosis and bone fractures. Not consuming enough protein will also likely result in poor concentration, poor blood sugar control, and frequent hunger and cravings. This is because protein helps to slow down digestion of food thereby slowing the rate that carbohydrates (sugar) enter the blood stream.

Carbohydrates are found in grains (such as pasta, rice and bread), as well as fruits, vegetables, milk, yogurt, beans/legumes, and sweets (such as pop, candy, and desserts). The carbohydrate family includes simple sugars, starches, and dietary fiber. The types of carbohydrate in sweets, fruits and milk are simple sugars (monosaccharides meaning one sugar, or disaccharides meaning two sugars). Starches are more complex arrangements of carbohydrates, which contain chains of sugars. These are found in grains, beans/legumes, potatoes, corn etc. Dietary fiber is the structural part of grains, beans/legumes, vegetables, and fruits that the body is unable to break down. Although our body does not break fiber down, once in the large intestine, resident bacteria ferment these fibers and break them down.

Insulin and the Glycemic Index

Once carbohydrate is digested, regardless of its source, it is converted to glucose in the blood. When your blood sugar rises this stimulates the pancreas to release the hormone insulin. Insulin then takes the sugar from your blood and transports it to your cells for energy. Carbohydrate is the brain’s preferred fuel source to function properly. Carbohydrate is also stored in the muscle and liver as glycogen. Without carbohydrates in your diet, you wouldn’t have the energy to keep active and exercise, or concentrate at work. If you eat too many carbohydrates just like if you eat too much protein or fat, it will be stored as fat on the body.

The glycemic index (GI) of foods is the rate at which a food causes your blood sugar to rise. It is ranked from 0-100. All foods are compared to glucose, which is given a value of 100. A high glycemic food (>70) is digested quickly, causing blood sugar to rise rapidly and insulin levels to surge. This leaves you feeling sluggish and tired, and often hungry sooner. High insulin levels may also contribute to cancer, heart disease, and diabetes. A low glycemic food (<55) is digested slowly, causing a slow rise in blood sugar and less insulin production. A smooth, steady rise in blood sugar leads to more consistent energy levels and improved appetite control.

It is important to realize a few key factors before using the glycemic index to plan meals. Firstly, not all high GI foods are unhealthy, nor should they be avoided. Carrots for example are rich sources of beta-carotene that are good for cancer and heart disease prevention despite having a high glycemic index. Consequently, not all low GI foods are healthy. For example ice cream is loaded with saturated fat and calories despite having a low glycemic index. It is also important to note that the glycemic index of a food changes when it is combined with another food. A good rule of thumb is to avoid eating high GI foods on their own as they can contribute to a low blood sugar reaction and hunger. When you combine a high GI food with a low GI food you get a medium GI value. When you combine a high GI food with a source of protein or fat again this will improve blood sugar control.

High Carb Diet Research

It is interesting to note that populations from around the world that have the lowest risk of disease eat a high-carb, low-fat diet. Eating whole grains protects against diabetes, while eating refined grains increases risk of diabetes. Eating whole grains decrease risk of heart disease and stroke and offers significant protection against colon and upper digestive tract cancer. There is a large difference between Mediterranean, Asian, and vegetarian high-carb, low-fat diets in comparison to North American high-carb, low-fat diets. Traditional Mediterranean, Asian, and vegetarian high-carb, low-fat diets contain plentiful whole grains, beans, fruits and veggies. This type of diet promotes weight loss, lowers triglycerides (blood fats), and protects against heart disease, cancer, and diabetes. On the other hand, North American high carb, low-fat diets rich in refined and processed foods such as low-fat cookies, baked chips, bagels and limited intakes of fruits and vegetables can promote weight gain, raise triglycerides, increase your desire for eating, and raise risk for heart disease, cancer, and diabetes.

There are many health benefits to consuming whole grains. Firstly they contain a good source of dietary fiber, which is helpful for digestive health, heart disease/diabetes prevention and treatment, and cholesterol reduction. Whole grains also contain antioxidants (vitamin E, tocotrienols, and flavanoids), which decrease formation of blood clots and may prevent the bad cholesterol from adhering to artery walls. Antioxidants also protect cells from damage therefore protecting against cancer. Whole grains are also important sources of zinc, selenium, copper, iron, and folic acid. Whole grains to eat more of include whole wheat bread, whole rye bread, brown rice, wild rice, flaxseed, barley, bulgar, millet, oat bran, oatmeal, quinoa, spelt, kasha (buckwheat), and kamut. Refined grains and carbohydrates to eat less often include white bread, white crackers, cookies/cakes/cereal bars, cornmeal, white pasta, white rice, and sweets.

Considering a Very Low-carb, High-protein Diet?

Here are some of the health risks and issues to consider before deciding to follow a very low-carb, high-protein diet containing a high level of animal proteins, few fruits, some vegetables, and few whole grains. This type of diet may increase the risk of heart disease and cancer because it is low in fibre, limited in antioxidants, contains fewer phytochemicals, and is high in saturated fat. Compounds called heterocyclic amines that are produced from cooking meat at high temperatures also increase the risk of cancer and it is likely that on a high-protein, low-carb diet you will be consuming a higher amount of meat. Although being deficient in protein is damaging to bone health, a high-protein diet also increases the risk of osteoporosis and bone fractures due to increased calcium losses. Another factor negatively influencing bone health is the potential for low calcium intakes on high protein plans since milk and yogurt contain lactose which is a carbohydrate. Decreasing the amount of grains in your diet will also lower the level of folic acid you consume. Folic acid is a B-vitamin that is involved in heart health and prevention of neural tube defects in a developing fetus. Consuming a high level of protein may also lead to kidney problems. Following a very low-carb, high-protein diet also has the potential for boredom or poor sustainability due to the fact it is restrictive and may not fit into typical family/social meals. There is also heavy reliance on animal/marine foods which has an environmental impact as well as a food safety impact from the pollutants, hormones, and antibiotic residues that may be contaminated in animal based foods. Finally, following a very low-carb, high-protein diet will not provide enough energy to support a healthy level of physical activity, and will have a detrimental effect on the performance of athletes.

The Whole Truth – 8 Tips on Protein and Carb Balance

Below you will find a summary of some of the key things to remember when examining protein and carbohydrate balance.

  • A calorie deficit causes weight loss. Weight loss is independent of diet composition. Eating less carbohydrate, protein, or fat can cause weight loss.
  • Research suggests the amount of weight loss following different plans is variable. This suggests that individualization of weight loss plans is likely needed.
  • Our new Dietary Reference Intake (AMDR) (2002), suggests consuming 45-65% of your calories as carbohydrate, 10-35% of your calories as protein, and 20-35% of your calories as fat.
  • Portion sizes of carbohydrate rich foods are important. Eating too much will contribute to an excess of calories. Many people that are inactive eat enough carbohydrate to fuel an ironman triathlete!
  • Not all carbs are created equal. Examine the quality of the carbohydrates you are eating for improved blood sugar control and appetite control. Reduce the amount of sugars and sweets you eat as well as reduce refined carbohydrates you eat (white breads, white pastas, white rice etc.). Include more fruits, vegetables, beans/legumes, and whole grains.
  • Ensure you have a source of protein at meals for fullness and improved blood sugar control.
  • Eat every 3-4 hours for best energy and to help you avoid overeating.
  • Be aware that reducing carbohydrate in your diet lowers the amount of water stored on the body. With every one gram of carbohydrate you eat, you store approximately three grams of fluid. Don’t be fooled – reducing carbs reduces weight quickly because of fluid shifts in the body.
  • Also be aware that reducing the amount of carbohydrate in your diet does not necessarily reduce the amount of calories you are eating, therefore not impacting your weight. For example the Atkins? Friendly Chicken Bacon Ranch Wrap at Subway has 448 calories, 24 g total fat, 9 g saturated fat, 22 g carbohydrate, and 36 g protein. A 6 inch turkey breast sub from Subway with honey oat bread, and veggies contains 350 calories, 5.9 g total fat, 1 g saturated fat, 59 g carbohydrate, and 19.8 g protein. The Atkins? Friendly Wrap has more protein and less carbohydrate, but the calories are higher than the traditional 6 inch sub! You also get much more saturated fat which is a negative fat for your heart when consuming the Atkins? Friendly Wrap.

The Bottom Line:

  • Are you getting caught up in the latest fad rather than following good quality nutritional research?
  • Are you choosing something sustainable?
  • Are you following a weight loss plan that also considers long term health?
  • Change is a process not an event! Be patient, slow weight loss will be lasting weight loss.
Print Friendly, PDF & Email

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This