sugar

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In this podcast I’ll be exploring Carbohydrates:

• I’ll talk about the many different types of carbs
• I’ll explain which carbs are essential for health and which carbs can contribute to disease
• I’ll talk about how to find your sugar and starch tolerance level
• Finally I’ll share the best ways to get more healthy natural whole real carbs into your diet

CLICK HERE TO LEARN WHAT ARE THE BEST FOODS TO GET YOU LEAN

Carbohydrates are one of the three main macronutrients besides fat and protein. The most popular carb of them all is sugar. This pure white highly processed refined powder has been the cause and reason for many people failing to reach their body composition and health goals.

Sugar’s sweetness and ability to affect your hormones, your immune system, and your neurology should not be underestimated, and I’ll talk more about this later on. But there’s more to carbs than just this simple sugar.

Carbs in the modern age need to be differentiated into two groups: cellular carbs and acellular carbs.

Cellular carbs are minimally processed whole vegetables, fruits, stems, leaves, and seeds of plants. Cellular carbs are made up of living cells with more nutrients, structural fibre, and a lower density and percentage of actual sugar content per cell. These carbs get digested by your body and your gut microbiota without issue (remember your gut microbiome is the ecosystem of trillions of microorganisms living in your colon).

Acellular carbs are highly processed and refined sugars, flours, and includes the starch stored in whole grains. Acellular carbs are made up of dead cells with hardly any nutrients, non-functional fibre, and a much higher density and percentage of actual sugar concentration per cell. The digestion of acellular carbs creates an immediate excess level of sugar in your blood as well as an imbalance of your gut microbiome due to the fact that these naked sugars without the nutrition and without the fibre are rapidly digested and encourage the overgrowth of Candida and other pathogens.

All carbs are made up of single or groups of molecules called saccharides or sugars.

Monosaccharides consist of just one sugar molecule such as glucose, fructose, and galactose.

Disaccharides are made up of two sugar molecules. Examples include sucrose (your regular table sugar), lactose (milk sugar), and maltose (which is two molecules of glucose).

Carbs that are made up of 2-10 saccharide molecules are called oligosaccharides and any carb over 10 sugar molecules long is called a polysaccharide.

Now mono- and disaccharides can be considered simple sugars and oligo- and polysaccharides could be called complex sugars.

Starch is a storage form of carbs. Starch is a polysaccharide made up of hundreds to thousands of saccharide molecules, specifically chains of glucose.

Dietary fibre is also a carb. Fibre from foods are non-glucose oligo- and polysaccharides meaning that while your digestive system will breakdown and assimilate sugars and starch into glucose it will not breakdown and assimilate fibre.

Fibres can either be insoluble meaning it doesn’t dissolve in water or soluble where it does dissolve in water.

Insoluble fibre passes right through your entire digestive system from mouth hole to south hole and is not digested by your body and is also not digested or eaten as food by your gut flora.

Certain soluble fibres are digested and eaten by your gut flora. These fibres that feed your gut flora are known as prebiotics and they feed both the good bugs (probiotics) and the bad bugs (pathogens).

Another type of carb that acts as a prebiotic is called resistant starch. It is a polysaccharide made up of glucose molecules, but unlike regular starch which is digested by your body resistant starch acts like a prebiotic fibre where it is resistant to human digestion and so becomes food for your gut microbiome.

So there’s a lot of different carbohydrates some of which your body can digest, some of which your gut flora can digest, and some neither your body nor your gut flora can breakdown.

So which carbs are essential for health and which carbs aren’t?

If there was ever an essential carb it would be dietary fibre, especially prebiotics. Whole real vegetables and fruits will provide you with plenty of prebiotic, soluble, insoluble, and resistant starch fibres.

Insoluble fibre has the benefit of taking out toxins, cholesterol, and metabolised hormones ready for elimination in your colon, but insoluble fibre also has a dark side as it can cause damage to your gastrointestinal tract if eaten in excessive amounts or if eaten out of balance with soluble fibre. Think of insoluble fibre as steel wool rubbing up against your single-celled very thin gut wall.

Soluble fibre on the other hand can not only act as a prebiotic feeding your gut flora, but also provides a soft sponge bath for your gut wall. Aloe vera and chia seeds are high in viscous mucous gelatinous polysaccharides that can give your gut wall a soothing massage and are a lot better for your gut than insoluble fibres especially if you’re dealing with gut issues like constipation.

Beta-glucans are a type of polysaccharide and fibre found in certain mushrooms and seaweeds that supports immune function and has been shown to boost the immune system helping cancer patients overcome their cancer. I believe beta-glucans are essential to a long and happy life.

Are sugars and starches essential for health?

In general I would say no, but it really does depend on your ability to tolerate sugar and starch which I will talk about soon.

Whatever your sugar and starch requirements are keep in mind that carb quality matters when talking about simple sugars and complex starches.

If you’re getting sugar and starch from cellular carb sources like whole real vegetables and fruits then your chances of developing a chronic disease, gaining fat, and upsetting your gut flora will be very low compared to someone else who gets their sugar and starch from acellular carbs like highly processed and refined flours and sugars from baked goods, sports drinks, and table sugar.

When you eat acellular carbs these get taken up into your bloodstream quite quickly causing a massive spike in blood glucose levels followed by a massive surge and release of the hormone insulin. Insulin’s job is to remove glucose from the blood. When glucose is left in the blood for too long it will cause damage to your cells, body tissue, and your immune system. So insulin puts glucose into your muscle, liver, and fat cells for use or storage. When insulin is active your body turns from fat-burning mode into fat-storing mode. If you become insulin-resistant like a type-2 diabetic where your cells no longer respond to insulin then glucose will be left in the blood for far too long causing long-term damage to nervous tissue and other bodily tissues and your immune system will be unable to function properly leading to premature aging and cancer.

Basically a high fibre diet with more prebiotic soluble fibres made up of cellular carbs from real food sources is a lot healthier for you than a low fibre diet or a diet high in insoluble fibre that’s rich in acellular carbs. Sugars and starches are not essential for health, but may be needed depending on your individual needs and lifestyles.

You may have heard of low carb diets, high carb diets, slow carb diets, and even controlled carb diets. How do you know which diet is right for you? Find your personal tolerance to sugars and starches, that’s how.

You have a unique requirement for sugar and starch different to anyone else and this is called your carb tolerance. Since there are many different carbs I like to be more specific and call it your sugar and starch tolerance. Your tolerance to sugars and starches is based on you being able to eat a certain amount without increasing your waistline or increasing your fasting blood glucose levels, and by not having a decrease in performance in the gym, in the boardroom, or in the bedroom.

So how do you find out how much sugars and starches you should be eating?

One way is to look at your ancestral background. Cultures that live on or near the Earth’s equator have a higher tolerance to sugar and starch due to the high availability and cooling nature of fruits and some tubers. Cultures that live closer to the Earth’s poles have a lower tolerance to sugar and starch due to the lack of vegetation and therefore they have evolved to eat more animal foods higher in fat and protein as these have a more warming effect on the body.

Of course today most people (me included) are fruit salads made up of many different ethnic backgrounds so it’s impossible to take this information as fact, but instead use it as a guide and it’s good to have this knowledge in the back of your mind as you work through the next practical step.

To find your tolerable level of sugar and starch intake you will start eating a ketogenic diet meaning very low carb with very high fat and then by slowly progressing toward higher levels of sugars and starches and lowering your levels of fat you will find out how much sugar and starch you really need to meet your activity requirements and the unique biochemical needs of your body.

Because you are looking for your own unique tolerance to sugars and starches you will need to subtract the total amount of fibre from the total amount of carbs which will leave you with just the sugar and starch content of that food. This is also known as net carbs.

So for example a cup of cooked broccoli has about 12 g of total carbs and 6 g of fibre and after calculating for net carbs and removing the fibre content the total amount of sugars and starches in a cup of cooked broccoli is 6 g. Okay another example, a medium sized cooked sweet potato (that’s about 200 g worth without the skin) has 36 g of total carbs and 6 g of fibre. Subtract the fibre from the total carb count and you get a net carb sugars and starches content of 30 g.

Remember to focus on eating cellular carbs as much as possible during these diets.

Also stick to the same weekly routine in terms of activity levels whether that be in the gym or at home or at work. The goal here is to find the amount of sugars and starches that you can eat without harm in this current point in time of your life and if you find yourself not being as active or being more active than usual this is going to give you incorrect information affecting your results.

During each of the following four diets keep a journal and note down how you feel, your hunger and energy levels, your mood, your activity levels and performance in the gym, your libido, as well as your bowel movements. You will also want to note down any significant life happenings like a stressful event or celebration. And if you can, get yourself a glucometer or glucose meter which measures your blood glucose levels and measure your fasting blood glucose first thing every morning.

You will use all of this information after trying out each of the four diets to find out what worked, when it worked, what didn’t work, and what may have interfered when something should have worked because it was shown to have worked in the past.

Okay onto the diets.

The first diet you’ll begin with and follow for 2-3 weeks is the very low carb high fat diet aka the ketogenic diet. Total allowable net carbs on this diet will be 30 g a day and they will all come from non-starchy vegetables only. We want to restrict the sugars and starches on this initial diet. For an 80 kg male aiming for a 2000 calorie a day diet this means fat will be between 100-190 g a day and protein will be around 100 g a day. For a 60 kg female eating 1800 calories a day this means fat will be between 130-175 g a day and protein will be around 75 g a day.

So on a VLCHF diet (very low carb high fat diet) you could eat five cups of cooked broccoli and reach 30 g of your maximum allowance of carbs for that day.

After completing 2-3 weeks of the VLCHF diet move on to a low carb high fat diet for 1-2 weeks. This is where daily sugars and starches (net carbs) fall between 30-80 g and starchy vegetables are back on the menu. Again for the 80 kg male fat will now be between 120-165 g a day while protein stays around 100 g a day. For the 60 kg female fat now lies between 110-150 g daily with protein staying at around 75 g a day.

So on a LCHF diet you could eat a medium sweet potato (around 200 g worth) giving you 30 g of sugars and starches for the day.

Next diet to try out for 1-2 weeks is the moderate carb diet. This diet has net carbs between 80-150 g a day. So for the 80 kg male daily fat intake will be between 90-130 g and protein stays at about 100 g. For the 60 kg female daily fat intake becomes 80-120 g and protein sticks to around 75 g a day.

Final diet to test for 1-2 weeks is the high carb low fat diet. The HCLF diet is has net carbs between 150-300 g a day. The 80 kg male will have around 20-70 g of fat a day with protein still around 100 g. The 60 kg female will have about 10-60 g of daily fat with about 75 g of protein.

Remember all these are estimates and are based on your activity levels and whether you’re a pro athlete, a weekend warrior, or a sedentary office worker you will need to tinker with and play around with the protein and fat and net carb ratios.

Once you’ve done this sugar and starch tolerance testing you will once and for all know how much carbs you can handle without increasing your waistline, without feeling moody or hangry, and still being able to perform in the gym, the boardroom, and the bedroom. And remember this is just for where you are right now in your life and as I like to say life is a process never still, but always in flow. In a few years time you may find that this no longer works and you’ll have to figure out your new sugar and starch tolerance levels as well as protein and fat ratios that work for you.

Okay let’s talk about the best food sources for fibre polysaccharides and how to include more real carbs into your diet.

The following are all fantastic sources of prebiotics and resistant starch:

• Jerusalem artichoke
• Onions and garlic and leeks
• Asparagus
• Green bananas
• Beans
• Cooked then cooled potatoes and white rice

Shiitake, reishi, and maitake mushrooms and seaweeds are fantastic sources of beta-glucans. Remember beta-glucans help boost your immune system.

Aloe vera and chia seeds are full of gelatinous polysaccharides. This is great for gut health.

Imagine a meal made up of:

• Potato salad with red onion
• Roasted asparagus and garlic covered with butter
• Stir fried shiitake mushrooms and broccoli seasoned with kelp flakes and chia seeds
• Hummus
• Some reheated white rice
• Baked sweet potato mash with butter, cream, and cinnamon and
• Cauliflower puree with duck fat

In this meal you have altogether soluble, insoluble, prebiotic, and resistant starch fibres as well as a whole lot of phytonutrients, micronutrients, and sulphur with not that high a sugar and starch content and all of them are cellular carbs.

A favourite and simple vegetable dish I like is a starchy vegetable roast including potatoes, kumaras, sweet potatoes, pumpkins, and carrots roasted in extra-virgin olive oil or duck fat. Very delicious and tasty and simple to make.

I also enjoy soups and smoothies that include more raw vegetables and herbs and spices.

If you feel you need to be living a lower carb lifestyle remember that most fruits today are bred for sweetness with higher sugar content so focus on heirloom varieties with more skin, less flesh or with more tart and sour flavours. Fruits with a higher skin to flesh ratio will have more fibre, phytonutrients, and antioxidants and less fruit sugars. So for example smaller berries are more nutrient dense then larger berries and won’t cause as large of a spike in blood sugar and insulin.

Hopefully the next time you hear that a certain carb diet is better than another you’ll think twice and ask yourself, ‘how much essential fibre compared to non-essential sugars and starches are there in this diet and would the net carb ratios work for me and my current lifestyle?’

Don’t guess. Test!

“With any recommendations and advice you hear the only real way to find out if it’s true for you and whether it will work for you is by trying it out for yourself.”

You’ll never know if that jersey or that dress looks good on you until you put it on.

I’ll leave you with this. You cannot treat all carbs the same. Some are more essential then others and some are downright detrimental (acellular carbs). Your individuality means your fibre and sugar needs will vary from moment to moment and will be different to other people.

As with all foods quality matters so make your choice of carbs a quality choice.

Links and Resources

• Glucometer

 
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