gluten without even realizing it and the gluten compound they are most reactive to is gliadin from wheat. This reaction can cause whole body inflammation and result in an appearance of looking puffy/bloat- ed…hence the common dogma that bread and pasta make you “hold water”. Potatoes, rice, and sweet potatoes are
very well tolerated by even the most al- lergic individuals and the gluten, avenin, in oats is not reactive in most people. This is one reason these four carbohydrates are preferred in body change.
Acid load
Acid base balance is perhaps the most confusing issue in all of medicine. None- the-less, I believe it is a benefit of these 4 carbs, especially potatoes and sweet pota- toes. The blood must remain within a nar- row PH, not too acid and not too alkaline. All food enters the blood stream and will transiently alter the blood PH. The body then works to restore tight control of acid/ base balance via the kidneys and lungs. Recent research has shown acid-base bal- ance to be a factor in health, muscle de- velopment and recovery from exercise. This is important when considering carbohy- drate intake since the two major sources of acid load in the diet are protein and grain based carbs. Vegetables and fruit on the other hand are net alkaline producing. Most all starchy carbohydrates are acid producing in the body especially grains, including whole grains. However, two of the 4 carbs for fat loss are alkaline. Potatoes and sweet potatoes have a net alkaline ef- fect on the blood PH. Oats and rice remain acid producing, but when balanced with potato and sweet potato the impact is far better than a high grain based diet without the use of potato. Interestingly, most body- builders and physique athletes prefer pota- toes in the post workout period. The ben-
efits of this have been thought to be all about glycemic index, but the alkaline nature of theses two carbs is likely another positive benefit of this practice. Two other carb sources, I often recommend as substi- tutes for oats and rice, are banana and quinoa. Bananas and quinoa are also more alkaline forming in the body.
GI manipulation
Glycemic index (GI) is a concept many people talk about. However, it is misunder- stood by many including those helping people try to lose weight. There are times when you want higher glycemic index carbohydrates and times when you don’t. Higher glycemic index carbohydrates after a workout can be useful. Low glycemic index carbs are best done away from work- outs. Rice and oats are often see as low glycemic index carbs. However, that is only the case for brown rice and whole oats. White rice and quick cook oats have a higher glycemic impact then their less re- fined counterparts. Potatoes are the most misunderstood
carbohydrate in my opinion. It always amazes me to see many weight loss experts telling people to avoid them. There is a reason potatoes are the preferred carbs of many in the physique development world. They are easy to cook, require no extra preparation and travel easily. Many people have been misled by nutritionists, trainers and physicians who dont have the experi- ence to combine with their book smarts. Potatoes are NOT the high glycemic index bad guys they are portrayed to be and can actually range from 5o (low GI) to 85 (higher GI) on the glycemic index depend- ing on what type (new, sweet, russet), how they are prepared and processed. The gly- cemic index of potatoes can then be low- ered further by cooling potatoes down to room temperature or less. This “adjustable
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GI” of potatoes allows for a very versatile carbohydrate source when working for body change.
When a potato is cooled, its starch becomes “resistant” to digestion effec- tively lowering the glycemic index between 10-20%. Ironically most fat loss competi- tors eat their potato at room temperature as a matter of convenience. By doing this they are reducing the glycemic index of the food substantially. This is very different than the mashed potatoes and gravy many people think about. A room temperature potato eaten like an apple with the skin on is an entirely different animal than a hot baked potato with butter and sour cream. Sweet potatoes too, especially the
white ones are very beneficial. Like regular potatoes, sweet potatoes can be manipu- lated to have a greater or lesser glycemic impact. Removing the skin, eating hot and mashing raises the impact on blood sugar allowing an extra insulin kick for muscle building. Leaving the skin on, eating them cold and covering them with cinnamon controls insulin levels to decrease the fat storing potential. White sweet potatoes in particular have an even greater beneficial impact on blood sugar. Several studies have shown the pale variety of sweet potato has compounds in it that improve insulin sen- sitivity in even the most insulin resistant populations: diabetics.
Final Thoughts
Carbohydrate intake is essential for those who wish to go beyond fat loss and build muscle as well. Low carbohydrate diets need to be replaced with smart carbohy- drate diets. Combining these 4 carbohy- drates with ample vegetable intake and adequate protein can create the correct environment for fat loss and muscle gain. By working within your carbohydrate tip- ping point (what we refes to as “enough carb to train hard, but not enough to store fat”) these carbs provide a great tool kit for smart insulin manipulation and effective body change.
Drs. Jade Teta, ND, CSCS and Keoni Teta, ND, CSCS, LAc are medically trained natu- ropathic physicians and experts in the sci- ence of exercise. Their practice, Naturo- pathic Health Clinic of NC and their fitness company, Metabolic Effect, are located in Winston-Salem. Visit
www.nhcnc.com and
www.metabolicefffect.com for more infor- mation. See ads on pages 33 and 36.
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