Heck, some people get so confused they just cut carbs out all together.
That’s a shame.
Because even the most die-hard drug-free Mr and Ms Olympia, World Physique and Figure Champions we work with at MP (we have quite a few), will be the first to tell you that you really can have your carbs and your abs too!
In this article, I'll provide the tools that will enable you to make educated decisions when it comes to these sweet little things, according to what best fits your lifestyle.
The problem…
Any sports dietitian worth their nutrition almanac will tell you that dietary carbohydrate intake governs muscle glycogen levels. And muscle glycogen levels govern work capacity, workout performance, recovery and influence immunity.
A diet rich in carbohydrates will ensure high muscle glycogen levels. That’s why athletes are told to consume energy rich carbs at every meal; pastas, rice, breads and cereals – it’s all to cram muscles full of glycogen and ensure peak performance.
That’s all fine and dandy if you’re about 0.001% of the population that can devote about 6 hours a day to exercise. However, what happens to the average adult that follows these carb-loaded recommendations for “healthy eating”?
Most adults end-up with big weight issues and sadly, a fast-track to type-2 diabetes – a condition that shortens lifespan.
The average person does not exercise for 6 hours a day. Heck most people are doing well if they devote 3-6 hours to exercise a week.
Sure we’d all want better workout performance, but not at the expense of looking like the Michelin tyre man . Most of us want to get lean, and stay lean.
An even bigger problem…
Contemporary research points towards glycemic control as a key to promote better health and weight management. In particular, poor control of blood sugar appears to be an underlying cause of many modern diseases.
That is, food and meal choices that constantly evoke high blood glucose and subsequent insulin responses are thought to promote oxidative stress that ensures damage to tissues which promotes insulin resistance, type-2 diabetes, cardiovascular disease and unwanted weight gain as well as the host of complications/problems that go with these conditions. (1-4)
The most common method of glycemic control that most health-conscious people are familiar with is the glycemic index (GI).
The GI is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.
The importance of controlling blood glycemia in diabetes is a widely accepted. This is where the GI prescription gained it scientific validation and, documentation of benefits are clearest.
On the back of this, the GI has also been heavily promoted as a tool to help control blood sugar response to meals for better health, weight management and even athletic performance. (5-8)
However, the research on the applied benefits of the GI scale for improving these aspects, particularly weight loss and athletic performance is equivocal. After 30 years of scientific investigation the application of the GI in these areas in particular, still remains unclear and controversial.(5-9)
...glycemic control appears
to be an underlying factor of many modern diseases. Yet after 30 years
of scientific investigation the application of the GI for weight loss
and athletic performance still remains unclear and controversial.
Carb confusion
One of the reasons is the often large variations among GI lists for the same food, and often these differences cannot be attributed to differences in standardization methods.(7) For example, different types of a particular food can have quite different GI profiles. Here are some examples.
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GI Ratings of some
popular carb choices
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POTATO
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RICE
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BREAD
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SPAGHETTI
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Pontiac low GI
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White high GI
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White high-fiber high GI
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White high GI
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Russet low GI
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Basmati low GI
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Pumpernickel
low GI
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Semolina-based low GI
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Burbank high GI
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Brown high GI
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Dark Rye
high GI
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Wholegrain high & low GI
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Ontario high GI
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Wild low GI
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Multi grain
high & low GI
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Canned
high GI
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It’s also interesting to note the GI rankings of some foods such as fruits, vegetables and cereals have changed dramatically over the years (5,6,7).
For example, from 1995 up to 2008 carrots were regarded as a high GI choice (6,7) However, as of 2008 carrots are ranked low-GI, an index of 43.(5) Go figure that one out. In fact, if you type “carrot” into the University of Sydney’s GI search engine reveals at least 5 different ratings ranging from a GI of 16 to 90. (10)
from 1995 up to 2008
carrots were regarded as a high GI choice. However, as of 2008 carrots
are now ranked low-GI, an index of 43. Go figure that one..
Often, a general health recommendation is to eat “low GI” (9,10) which obviously can get rather confusing. Firstly, defining a ‘low GI’ food can be difficult, which in turn makes the construction of low-GI meals a challenge.
Secondly, relying on the general recommendation of ‘low-GI eating’ alone can lead to some nutritious choices being avoided. For example carrots, grapes and watermelon have held GI rating of 77-80 for the first decades of GI inception (6,7).
Sometimes a particular type of rice, bread, pasta or even breakfast cereal can be marketed as more healthy choices based on their lower GI rating. However, keep in mind, a low-GI rating does not mean low-calorie. A quick look at the nutrition label will reveal that although the GI rating can vary, the energy content of each source of bread (rice, or pasta, etc) is essentially very similar.
Carrots and ice cream
To make sense of the GI, at least the addition of one other rating system, the Glycemic Load (GL) seems to be required.(10) Whereas GI compares the potential of foods containing the same quantity of carbohydrate to raise blood glucose, the amount of carbohydrate consumed also affects blood glucose levels and insulin responses. The GL takes into account the serving size of the food and the effect this has on blood glucose levels.
For example, some very healthy foods such as carrots and watermelon have a rather high GI on most scales. However, that does not mean that these foods should be avoided if an individual is looking to optimize fat loss.
Carrots and watermelon may be listed with a fairly high GI, but they actually posses a low GL. This is due to the small amount of carbohydrate they contain per serving. According to Dr. Rob Thompson, author of The Glycemic Load Diet, you’d need to eat 30 carrots to get the same elevation in blood sugar as you’d get from one bagel.
Conversely, ice-cream is characteristically listed as a high GL, low GI food. However, unless you’re a teenager training for the Hawaiian Ironman, it’s an unrealistic staple food for anyone that wants to shed body fat and keep it off.
It is clear, glycemic control via nutrition is key to promote better health and weight management. However, to use and implement two separate and quite different rating systems side by side (GI and GL) for every single food and meal - even the experts admit that’s very difficult to teach, let alone apply.(8)
I’ve taught nutrition to everyone from triple world champions to business exec’s, entire corporations, soccer mums and other busy people for longer than I care to admit….some 25 years and I think there is a better solution.
I think we can do better…
Is there a way to select our carbs to meet the important objective of glycemic control particularly with regard to achieving better health, performance and body composition goals?
implement two separate and quite different rating systems
side by side (GI and GL ratings) for every single food and meal - even the
experts admit that’s very difficult to teach, let alone apply....
We need to encompass all the relevant information on carbohydrate metabolism such as glycemic index, glycemic load, food processing, human interference, carbohydrate/insulin metabolism as well as other research-based applications and even keep the CrossFit Paleolithic Prescription people proportionately happy??
To remove all the carb confusions and calorie delusions, Metabolic Precision classifies carbohydrates into two basic but distinct groups. High-energy and Low-energy carb choices.
These simple but clear distinctions encompass all the relevant information on carbohydrate metabolism such as glycemic index, glycemic load, food processing, human interference, carbohydrate/insulin metabolism, plus much more.
High energy carb are easy to spot, they most always have these characteristics.
1. They are packaged.
2. Have undergone a number of steps of refinement/processing.
3. As a result, have an often extensive ingredients list on the label.
Lower energy choices are also easy to distinguish, they most always have these characteristics.
1. They arrive at our dinner plates ‘from the ground’.
2. Have undergone very minimal steps of refinement/processing
3. As a result, if there is a package label, the ingredients list is very short.
The hallmark of Metabolic Precision is eating in sync with our metabolism, our energy demands. It appears as though intense exercise creates a metabolic window – a time of maximum uptake of nutrition to the muscles & energy systems involved.
For example, we now understand that directly after intense exercise results in the greater delivery and use of dietary proteins for muscle protein accretion - a response that’s been confirmed in younger and older adults.
We also know that carbohydrates consumed in the hours after exercise are channeled to muscles and away from fat storage. Even large amount of carbs at this time do not interfere with fat metabolism. For more info read The Carb Myth
We use the Metabolic Window as a teaching tool to illustrate to our clients the best time to make the right carbohydrate choices. That is, increase the availability of carbohydrates at a time precisely when needed and how to restrict carbohydrate availability – without restricting food and nutrition intake in the hours not close to exercise.
Its all about Carb Availability
Take a look at the Carb Availability Chart below – it provides a short list of common carbohydrate choices based on their carbohydrate availability.
High-energy carb choices (above the red line) have a high carbohydrate availability. That is, they contain a comparatively high amount of energy and carbohydrate, however, the extent of the availability of the carbohydrate is often reflected in the degree fiber content and processing.
Carbohydrate choices that fit this category provide a concentrated, easier assimilated source of fuel. They are easily identified via packaging and often an extensive ingredients list
Low-energy choices (below the red line) have low carbohydrate availability; that is they often contain a proportionally higher fiber content (such as pulses and legumes) and/or a lower amount of energy and carbohydrate (most vegetables).
They generally come ‘from the ground’ with minimal processing and packaging (if any) that is accompanied by a short ingredients list. Regardless of type or origin, carbohydrate choices with low availability consistently provide a less concentrated source of carbohydrate and calories. Best of all, even though a food type might vary in its GI rating, its carbohydrate availability is always consistent.
A few surprises.
• It’s important to note, even our healthier choice high-energy carb staples such as brown rice, breads, whole grain pasta and breakfast cereals provide a high amount of energy and carbohydrates in a proportionally much lower fiber package when compared to pulses and legumes.
Can you have your pasta, bread, rice or fav carb supplement? Of course! In fact, they’ll work for you when consumed within the Metabolic Window.
• Per 100g most legumes are higher in energy that most people realize. However, their energy/carbohydrate is locked within a naturally occurring fiber labyrinth. The carbohydrate from legumes is less available than breakfast cereals, breads and processed foods.
• Potato and tuber (root) vegetables – per 100 grams provide a surprisingly lower amount of energy. That’s why as people move from one Metabolic Classification to another, they can afford to shift and adjust at least some of their choices based on needs and goals.
Do you know your Metabolic Classification?
Metabolic Classifying is based on research – a straightforward yet thorough questionnaire that will diagnose when will you see results from your program. Once you know your Metabolic Classification, you’ll know exactly what is the right plan of attack for you. Consult your MP Practitioner to get your Metabolic Classification, its free!
Clear categories, clear choices!
At MP we follow a simple yet research-based classification for carb selection based on metabolically precise eating. The simple classification of carbohydrates creates a strong foundation for further nutritional refinement and contouring of the plan.
The beauty is, this approach allows for the systematic and relatively straightforward individualization of carb-timing choices (portions, selection, preparation and even cooking methods) to suit individual needs throughout the day and goals during each transformation program.
The best part is, MP is perpetual. Each MP 12 week program lays the foundation for even greater success in the next program. In fact, subsequent MP programs yield better results, with less effort! Depending on individual goals and Metabolic Classification, clients can move onto another type of MP program
- The MP Max-muscle Program
- The MP Max-mass Program
- The MP Max-Fat Loss Program
- The MP Maintenance Program
- MP for Athletes
So, what’s the solution?
Well, what we do is Metabolically Classify, so both the client and the professional know exactly where the starting point is and how to progress. Then we eat to fast-track success by incorporating all the latest research on carbohydrate metabolism in one simple approach. All the great info on glycemic index, glycemic load, food processing, human interference, paleolithic prescriptions plus much more, in one complete, easy-to-follow, easy-to-teach system.
Knowing how to make food work for you is very powerful. In fact, its life-changing and it’s a hallmark of the Metabolic Precision System.
Another is providing the skills, tools and strategies for FDN - Fast, Delicious, Nutrition; the clear solutions to the obstacles in life we all face.
I suppose that’s why MP seems to get the results where so many programs let people down. We remove the guesswork and confusion on how to eat to maximize results from every workout. So you really can have your carbs and your abs too...honest!
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