Starchy foods are the superstars of the food galaxy. Many members of the scientific community tell us that the road to better health is paved with potatoes, whole-wheat pasta, brown rice, beans, and good bread. Almost all of these foods are largely unrefined. They are high in fiber and loaded with nutrient value. But they are also low in calories and devoid of cholesterol and very low in fat. And yet, there is much debate and controversy about the value of starch-rich foods in the human diet.
What about protein?
Everybody needs protein. But not so much. For a long time, people assumed that because muscles were predominantly made of protein, we needed to eat a lot of it to be strong. (Bodybuilders still believe that!)
But the body is like a car. Once the car is built, only a few additional parts are needed here and there for maintenance. Similarly, a human adult needs relatively little protein for daily maintenance— about 45 to 60 grams per day. That’s about two ounces of pure protein. Most people on a Western diet average a daily protein intake of around 100 grams.
What the car does need on a regular basis is good clean gasoline. And carbohydrates are the gasoline of the body, the high-octane fuel that keeps it running smoothly.
Isn’t fat also a body fuel?
Fat, in general, is stored fuel, carried as baggage. It’s the reserve tank. If the body runs out of carbohydrate fuel, it can dig out the spare stuff. But fat doesn’t burn as cleanly as carbohydrates and it’s not as energy-efficient.
What are carbohydrates?
Carbohydrates are the sugars and starches in the foods we eat. A lot of people don’t understand the relationship between sugars and starches, and the confusion is compounded when terms like simple carbohydrates and complex carbohydrates are used.
In general, simple carbohydrates are the sugars and complex carbohydrates are the starches.
All carbohydrates, both sugars and starches, are broken down by the digestive tract and end up as glucose. The blood absorbs this glucose from the intestines and uses it for energy (fuel). Complex carbohydrates are almost exclusively found in plant foods—in grains, potatoes, beans, and vegetables, and in the many foods made from them, such as bread and pastas.
The sugars—simple carbohydrates—are digested quickly and, unless fiber is present, enter the bloodstream as glucose within minutes. This produces a quick rise in blood sugar accompanied by an energy increase. But sugar-flooding often causes the pancreas to overreact, sending out a surge of insulin that not only brings the blood sugar back in line but sometimes drops it too low. The result may be an energy dip, often with a feeling of faintness or shakiness. The usual reaction is to grab a snack or a soda to straighten out the problem.