Archive for the tag - carbohydrates

Does Pasta Make You Fat?

March 9, 2015 By

hunkeatingpastaThere’s a quote that I love from a famous Italian-French film star in the 1960s named Sofia Loren. Famous for her talent and good looks alike, Loren once commented on her appearance by saying:

Everything you see I owe to spaghetti.

For most Americans, the word pasta is a synonym for fattening. But is there any truth to this notion - or are we missing the point all together?

The popular theory goes something like this: Pasta is really just carbohydrates. When we eat carbohydrates, they turn into sugar and get stored as fat.

The reality is a bit different. When we consume more calories than we burn, those excess calories are stored as fat. You can get fat from eating too many calories of any food, be it pasta or even spinach. Carbohydrates and protein both contain 4 calories per gram, compared to 7 calories per gram of alcohol and 9 calories per gram of fat. Relatively speaking, pasta isn’t particularly calorie dense.

We also know that pasta is a staple of the Italian diet. According to the National Pasta Association, the average Italian eats 51 pounds of pasta per year. North Americans, on the other hand, eat an average of 15 pounds annually. And yet, the obesity rate in Italy is just 10% compared to 32% in the United States. Obviously, there are other variables to consider - but one can’t but wonder if our pastaphobia is misguided.

A lot of it comes down to serving sizes. It’s worth noting that a serving of pasta is just 2 ounces. Depending on the pasta shape and configuration, that’s about 1/2 cooked cup of pasta. For Americans that are accustomed to consuming mountains of pasta, this might not seem like much. But remember that you can add pasta to a base of cooked vegetables, beans or even chicken. It’s helpful to think of pasta as an ingredient - and not the meal itself.

Americans also tend to load pasta with unhealthy, calorie-dense sauces. Instead, opt for a tomato-based sauce without added sugars. You’ll immediately and dramatically reduce your caloric intake.

And as I’ve mentioned before, carbohydrates get a bad rap of which they’re undeserving. Carbohydrates help ensure proper bodily function and improved results at the gym. Low carb diets are often associated with low energy levels, fatigue, weakness, headache and/or bowel issues. Rather than avoiding carbs altogether, one can eliminate the blood sugar spike associated with simple carbohydrates by favoring whole wheat pasta over traditional pasta.

At the end of the day, blaming pasta for our burgeoning waistlines misses the point; portion size and preparation methods are a more important consideration.

P.S. Losing weight is about more than counting calories and moving more. It’s also about transforming the relationship that you have with your body. For the last program that you’ll ever need, download The Davey Wavey Weight Loss Program.

Filed Under: Nutrition Tagged With: ,

Are Sports Drinks Unhealthy?

July 21, 2014 By

Dear Davey,

I was wondering if sports drinks are actually unhealthy? They seem to have lots of sugar and I’m trying to lose weight.

From,
Ben

sports-drinks-shutterstock_29236237The answer is both yes and no.

Much like soda, sports drinks are loaded in added sugar. As such, they are high in calories. If you’re not engaged in rigorous exercise, then they’re not the healthiest choice. Water, perhaps with a splash of lemon for flavor, makes a lot more sense - especially if you’re counting calories.

But if you are actually engaged in rigorous exercise, like a game of soccer or a class of crossfit, sports drinks could be a smart choice. The answer is two-fold.

First things first, studies have found that consuming carbohydrates (which is what these sports drinks contain) during a workout means eating fewer calories after the workout and throughout the day. According to a study by Colorado State University, people who consumed 45 grams of carbohydrates during exercise consumed total fewer calories during the day compared to individuals who consumed no carbohydrates during a workout.

Second, carbohydrates are fuel for our body. And when you’re exercising, your body needs lots of fuel to power through a given workout. By consuming sports drinks or other beverages with simple carbohydrates, you may boost the intensity of your workout - and thus, burn even more calories and get a better overall workout.

Of course, you can also get those carbohydrates from other, more natural sources. Personally, I prefer eating a banana or some other high-sugar fruit. But sports drinks can certainly work!

The bottom line is that there can be a time and a place for sports drinks. And that time and place is when you’re exercising intensely… and not sitting on the couch watching Orange is the New Black.

Love,
Davey

Filed Under: Nutrition, Research Tagged With: ,

How Much Fruit Is Too Much Fruit?

June 27, 2014 By

Screen Shot 2014-06-27 at 6.21.00 PMWhat isn’t there to love about fruit? Fruit is sweet, delicious and packed with the nutrients that your body needs. But like any food, too much fruit can work against your health and fitness goals - especially because fruits are calorie-dense and loaded with carbohydrates.

Here are a few things to keep in mind.

  1. First, check out government guidelines. The accompanying chart can give you insight into your daily fruit needs. Keep in mind the chart is designed for individuals who get less than 30 minutes per day of exercise. If you are more active, you’ll be able to consume more fruit. For most of people, 1.5 - 2 cups of fruit per day is recommended.
  2. Avoid fruit juices. Juicing removes beneficial fiber from fruit. The resulting liquid is barely healthier than soda. Instead, get your fruit from whole sources.
  3. Be mindful of your carbohydrate intake. Your body needs carbs for proper function and energy, but too many carbohydrates and excessive calories can lead to excess weight. Eating a banana before the gym can provide a boost of energy. Eating 5 bananas as a snack, on the other hand, is not doing your body any favors.
  4. Avoid “fruit” products. In the grocery store, you’ll notice many variations on fruit products. These include fruit snacks, roll-ups, puddings and so on. Often, there’s little to no fruit in these products - and they’re usually loaded with added sugar. Stick with real fruit.

Of course, don’t get the wrong impression; fruit is healthy. But like all foods, it’s important to eat fruit in moderation - and to focus on a well-rounded, diverse and balanced diet.

 

Filed Under: Nutrition Tagged With: ,

3 Ingredient Healthy Cookie Recipe!

November 14, 2012 By

Healthy cookies? Three ingredients? No added sugar?! It sounds too good to be true - but it’s not!

I was tipped off about this recipe a few weeks ago, and I’ve been in cookie heaven ever since. And because they have plenty of carbohydrates, they’re great to eat (along with some protein powder) before hitting the gym. They’ll give you tons of energy to power through your workout.

Watch the 1-minute video for the super-easy recipe via my Davey Wavey Fitness YouTube channel - and then give them a try at home. I think you’ll love them.

Filed Under: Nutrition, Recipes Tagged With: , , ,

Buying Healthy Bread: 7 Tips.

August 29, 2012 By

Contrary to popular belief, carbohydrates are an essential part of any healthy diet and necessary for proper bodily function. Of course, not all carbohydrates are created equal - and so it’s really more about eating the right type of carbs rather than eliminating carbs from your diet altogether.

Since bread is a common and large source of carbohydrates in the typical person’s diet, it’s important to opt for healthy breads that contain natural and complex carbohydrates rather than the refined alternatives that can spike blood sugar and increase your risk for heart disease, stroke, obesity and diabetes.

When selecting a healthy bread, follow these 7 tips:

  1. Opt for whole wheat. Look at the ingredients listed on the product packaging. You’ll want to select a bread that contains whole wheat as the primary ingredient. Because whole wheat contains the entire grain, you’ll get a number of great health benefits - and the carbohydrates will be digested slowly over time. Don’t be deceived by wheat flour, which is essentially the same as white flour. Settle for nothing less!
  2. Enriched isn’t a good thing. You may notice that some of the ingredients are listed as enriched. While this may sound like a good thing, it’s really an indication that the bread contains white flour in disguise.
  3. Multigrain isn’t necessarily healthy. If you’re a fan of multigrain breads, read the label carefully. Though this bread contains multiple grains as the name implies, only the ingredients will tell you if these grains are whole or refined.
  4. Stone-ground isn’t a health benefit. Colorful adjectives are marketing gimmicks more than actual health benefits. If a bread is labeled as stone-ground, it just refers to how the product was milled. It’s not an indication of how healthy it is.
  5. Check for sugar. Read the list of ingredients and scan for sugar. If it’s in the top four ingredients, try a different product - even if it does contain whole wheat as the primary ingredient.
  6. Heavy, coarse bread is best. As a general guideline, select a whole wheat bread that is heavy and coarse. Not only is the flavor better, but it can be a good indication of fewer chemicals and less processing.
  7. Check for fiber. Though most Americans don’t get enough fiber, many healthy breads have at least 2 or 3 grams per slice. The fiber digests slowly and helps you feel fuller longer! Select a fiber-rich bread to help enhance your diet.

It’s not about cutting out bread from your diet. It’s about making a healthy bread choice - and these 7 tips should help you select a bread that is an intergral part of any balanced diet. If you have any other healthy bread tips, share them in the comments below!

Filed Under: Nutrition, Tips Tagged With: , , , ,

10 Good Carb Foods!

July 20, 2012 By

Though carbs tend to get a bad rap (think the Atkins Diet), the truth is that carbohydrates are an essential and necessary part of any balanced diet.

But not all carbs are created equal. The trick is minimizing your intake of “bad carbs” and maximizing your intake of “good carbs.”

To that end, I put together today’s video with 10 examples of good carb foods! Via my Davey Wavey Fitness YouTube channel, check it out!

Filed Under: Nutrition, YouTube Tagged With: , , ,

Is Gluten-Free Healthier?

July 11, 2012 By

The other day, I couldn’t help but roll my eyes when I saw a tub of ice cream advertised as gluten-free. Labeling a product as gluten-free has become an increasingly popular trend - and savvy marketers are hoping that consumers will believe that gluten-free products are healthier. They’re not.

In a tweet last April, Miley Cyrus even tweeted that “gluten is crapppp.” That’s crap, with four p’s.

As it turns out, gluten-free and healthy are two very different things. According to Mayo Clinic:

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).

Gluten-free isn’t meant to be a weight loss strategy. Instead, a gluten-free diet is a treatment for celiac disease. According to the National Institutes of Health, 1 in 133 people have this condition. When someone with celiac disease consumes gluten, it causes the little hair-like projects that move food through to the gut to breakdown - resulting in bleeding, malabsorption and other issues.

If you don’t have celiac disease, there’s nothing wrong with consuming gluten. In fact, it’s healthy to do so. Sorry, Miley. Moreover, gluten-free diets tend to lack fiber, are higher in simple carbohydrates (the so-called “bad” carbs) and often low in the complex carbohydrates that our bodies need. If you do go gluten-free for medical reasons, it’s important to work with nutritionists and doctors to get a well-rounded diet.

The bottom line: If something is labeled as gluten-free, it’s not offering any sort of health benefit - unless, of course, you have celiac disease. The alleged link between a product being gluten-free and its nutritional content, as exemplified by my ice cream experience, is non-existent.

Filed Under: Nutrition Tagged With: , , , , , ,

Best Acai Bowl Recipe.

June 6, 2012 By

Acia (pronounced “Ah-Sigh-EE”) berries are all the rage.

Often touted as a “superfood” by marketers, these berries (like other berries) do have high levels of antioxidants that protect cells, reduce the effects of aging and may decrease the risk of some diseases (including heart disease and cancer).

But beyond their antioxidant benefits, I enjoy acia berries because of their rich and almost chocolatey flavor. The berries have a unique but delicious taste - and, they make for a great post-workout snack.

After we exercise, our bodies need an immediate dose of protein and carbohydrates. Though most people realize the importance of post-workout protein, carbohydrate consumption is often overlooked. After a workout, carbs restore muscle glycogen. And, if the body doesn’t receive post-workout carbohydrates, it may actually breakdown muscle for this same purpose.

In fact, because the body needs carbohydrates quickly, it’s one of the few times when simple carbs are recommended over complex carbohydrates which are absorbed slowly. In other words, it’s a good time to eat foods with added sugar or honey.

That’s why, while visiting San Diego, I’ve fallen in love with a popular local snack: Acia bowls. Almost all the smoothie shops have them, and they’re a delicious way to deliver protein and simple carbs to your body when they’re needed most.

Here’s how you can make a yummy, post-workout acai bowl at home.

Ingredients:

  • Frozen acai smoothie pack (available at Whole Foods Market and many grocery stores and chains)
  • 1/2 frozen, pealed banana
  • 1 cup vanilla (or strawberry) protein powder
  • 7 frozen strawberries
  • 1/2 cup soy milk, almond milk or apple juice
  • 1/2 fresh banana, sliced
  • 3 - 4 fresh strawberries, sliced
  • 1/4 cup granola
  • 1 tablespoon honey

Directions:

In a blender, combine acai smoothie mix, protein powder, frozen banana, frozen strawberries and soy milk, almond milk or apple juice. Blend until smooth and add additional liquid until a thick but well-blended mixture is achieved.

Pour contents into a bowl, and top with sliced strawberries, bananas and granola. Drizzle honey over top.

It’s a simple and easy recipe, but it’s exactly what your body needs after a good workout. In the comments below, let me know if you share my love for acai!

P.S. It’s the last day to save 25% on my brand-new workout program: Davey Wavey’s Get Ripped Workout! Use discount code “blog” to save 25% today - and say hello to a leaner, stronger body tomorrow!

Filed Under: Nutrition, Recipes Tagged With: , , , ,

Bananas: Better Than Sports Drinks.

June 4, 2012 By

A new study supports something that I’ve suspected for years: When it comes to supporting energy and endurance in exercisers, bananas are a real powerhouse.

Through a recent study, researchers at Appalachian State University’s Human Performance Lab compared bananas to carbohydrate sports drinks. In the study, cyclists were given either a cup of sports drink or half a banana every 15 minutes during a simulated road race test that lasted 2.5 - 3 hours. Before and after the study, blood samples were taken for analysis.

According to Dr. David Nieman, the lab’s director:

We found that not only was performance the same whether bananas or sports drinks were consumed, there were several advantages to consuming bananas.

Like the sports drinks, bananas are rich in carbohydrates. These carbs are used by the body as fuel to power through a workout. But bananas are also rich in other nutrients - like potassium and vitamin B6. And beyond being easy to carry and transport, bananas are a good source of antioxidants and fiber. They’re also significantly less expensive than sports drinks.

For a lot of people (myself included), the idea of conventional drinking sports drinks - with their long list of artificial ingredients and dyes - isn’t appealing. So it’s great to know that there are natural alternatives like bananas. In fact, it’s why I eat one each morning before my workout.

P.S. Coconut water is nature’s sports drink and another great alternative.

P.P.S. Thanks for making Davey Wavey’s Get Ripped Workout my most successful product launch ever! Using 3 workout videos, an e-book and a slew of bonuses, the program helps you incinerate body fat and build lean muscle. If you don’t have a copy yet, use discount code “blog” to save 25% before June 7!

Filed Under: Nutrition, Research Tagged With: , , ,

What Are Net Carbs?

January 25, 2012 By

If you pay any attention to product packaging, you may have noticed a new advertising trend. It’s featuring an item’s “net carbs.” What does net carbs mean? And should you be paying attention to it?

First things first, carbohydrates are found in breads, cereals, fruits, vegetables and in some dairy products.

Though they get a bad rap, your body needs carbohydrates - especially if you take part in regular activity. And although carbohydrates are important in your diet, not all of them are created equal. Wholegrain cereals and grains are much better for you than refined cereals and grains; they retain more of their nutrients, contain more fiber and don’t impact blood sugar levels as significantly.

Though the Food and Drug Administration (FDA) regulates labeling, there’s currently no official definition for net carbs. But, in general, net carbs are defined as total carbohydrates minus the carbohydrates that don’t affect blood sugar levels (such as fiber or sugar alcohols).

For example, I buy wraps for my sandwiches. The nutrition information lists 13 grams of carbohydrates and 6 grams of fiber. As such, the packaging advertises only 7 net carbs. Because the fiber carbohydrates don’t result in a spike in blood sugar levels, advertisers subtract these carbs to calculate the net carb total.

If you’re insulin resistant, have diabetes or issues with blood sugar levels, it’s important to monitor carbohydrate intake. But, in today’s anti-carbohydrate world, it’s easy to get carried away. If you have tried a low-carb diet, you may have noticed feelings of tiredness, an inability to concentrate, a decreased reaction time and a feeling that every small task is hard to do. It’s because your body - and your brain - rely on carbohydrates to function properly.

Instead of focusing on carbs or net carbs, my advice would be to put your energy and attention on portion size and the number of calories that you consume.

Filed Under: Nutrition Tagged With: , , ,
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