Potatoes, Glycemic Index, and "White Foods" - Friend or Foe for a Lean-Body?

Potatoes, Glycemic Index, and "White Foods" - Friend or Foe for a Lean-Body?

I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white.

It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...

Onions & Garlic

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find elsewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

Cauliflower

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage. And a little-known fact is that some of the compounds in cruciferous vegetables help to combat other estrogenic compounds in our food supply and environment and can help prevent excess belly fat. So eat up on that cauliflower!

Mushrooms

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.

Potatoes

Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you've read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.

For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just nonsensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots or potatoes.

Also, as I mentioned, food combination's are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.

On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.

At the conclusion of the study, the potato eaters had actually consistently lost weight! I'd venture a guess that the reason the people lost weight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.

Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary's Lean-Body Potato Side Dish

• Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped
• 1 or 2 Tbsp extra virgin olive oil
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer potato recipe idea!

If you enjoyed this article today, feel free to copy/paste this link and email to your friends and family that would be interested.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
www.TruthAboutAbs.com

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Holiday Survival Guide: How to Keep Your Diet on Track and Stay in Shape Over the Holidays

Being focused on fitness doesn't mean you need to dread the holidays and their seemingly endless food temptations. Whether you have been building your dream body for years or have recently adopted a healthier lifestyle, the holidays can be very challenging. To make it through the festivities of November and December, you need to let go of the idea that you need to be a calorie counting Scrooge while others are decking the halls.
Accept the fact that you won't always have command over your schedule and meals and everything from travel, family obligations and potluck dinners will inevitably interfere with your usual routine. Getting into the spirit of the season does not mean bracing yourself for a diet derailment, but to recognize that food indulgence is required. You've worked hard all year long to maintain a healthy lifestyle and tasting holiday foods in the joyous company of family and friends is a well deserved reward.
The major keys to maintaining an exercise routine and healthy diet through the holidays without losing your figure or sanity are consistency and preparation. You should consistently achieve balance in eating and fitness, and you should plan ahead when traveling, partying and hosting guests.
Balanced eating means that you do allow yourself some breaks, and admit that you're going to eat things that are normally not allowed, and to commit to indulging in moderation. You should never deprive yourself of the foods that tempt you and realize that it is okay to indulge a little bit in everything, but only a little bit. You can't do harm by merely tasting things and no one has ever blown a body or diet by tasting and enjoying.
With a little planning, it is still possible to maintain a weight loss and exercise program throughout the holidays. While it may not be possible to keep the workout schedule that you keep the rest of the year, realize that it is okay to cut yourself some slack and incorporate different forms of exercise into your day which allows more time to enjoy your family and friends during the holidays.

Diet And Exercise Tips To Survive The Holiday Season

• If you're already in the habit of taking one cheat day a week, arrange for it to fall on a holiday or on a day that you plan to attend a holiday party or gathering.


• Choose foods to indulge in that are special to the holidays. Pass on the chips, dips, cookies etc that are always available to you the rest of the year and indulge in those that are specific to the holidays.


• Eat a light, healthy meal or drink a protein shake before attending a holiday event where there will be a lot of high fat holiday food. It will curb your appetite, while still allowing you to enjoy small amounts of holiday food in the company of your friends and family.


• Check with the host of a party before hand to see what foods are being served and offer to prepare and bring a dish. At least you know there will be one healthy dish for you to enjoy! Elaborate dishes arranged beautifully of bite-sized fresh fruit and vegetables are very popular with even the most unhealthiest people in the bunch.


• Always keep lots of pre-portioned snacks in the fridge such as fresh fruit, raw veggies, cooked chicken breast, and yogurt. For those days that are busy with work, shopping, and holiday events, pack a small cooler and keep it in your car. The biggest thing is to make it convenient, because if it's convenient for you to snack on good things, it's a lot easier to do. Prevents you from binging on fast food and overindulging at holiday parties.


• Prepare traditional holiday baking and meals by incorporating healthier alternatives into your recipes. Substitute whole wheat flour for white flour, applesauce instead of oil, splenda instead of sugar, etc.


• Food symbolizes love and tradition for many people and you should remember that friends and family are more important than your diet and exercise program. Enjoy the holiday season for what it is and allow yourself to experience the joy that sharing food brings to yourself and to your family and friends.


• The holidays can be a very stressful time for many people and for some, even being with family can trigger emotional eating. Anticipate the stress that the holidays will bring and plan out ways that you can de-stress that do not involve food. Be conscious of how you feel and be aware of what and why you are eating.


• If you receive lots of homemade food gifts, don't let guilt bring on a binge. Don't feel that you have to eat everything that is given to you even if Grandma spent days baking a dozen different kinds of cookies for you. Appreciate the gesture and acknowledge it and feel free to pass along and share the treats with others. You can also donate the treats and holiday dishes to your local food bank or soup kitchen.


• Keep ready to serve protein shakes, protein bars, nuts, and vitamins in your car, gym bag, office drawer, or travel bag.


• Opt to go for a run in the mornings instead of going to the gym which frees up more time to spend with family and friends, especially if you are traveling.


• Keep tension bands in your office or travel bag and do a quick 20 minute workout when time warrants it.


• Do body weight exercises such as squats, push ups, crunches, etc whenever you can squeeze in 15 mins rather than going to the gym. A little bit of exercise it better than none!


• Try to make exercise a part of your family holiday traditions. Incorporate a family walk after Thanksgiving dinner or plan a hike on Christmas morning.

Holiday discipline might be harder to come by if you are just beginning a new fitness program or are following a strict one for an upcoming event. Remember, however, that even the most serious athletes know that food and exercise aren't as important as family and friends. A lot of times we get so obsessed with our diets and training that we forget the more important things in life.
Look at all aspects of what the holidays represent - the smells, the sights and sounds, celebration - and develop a positive relationship with holidays. You've worked hard all year long to maintain a healthy lifestyle; tasting holiday foods in the joyous company of family and friends is a well deserved reward. The main thing is for people not to be so hard on themselves and to enjoy the holiday season for what it is. Just make sure to get back to following a sensible weight loss and exercise program when the holidays are over.

12 Sinful Foods To Avoid While Dieting

If you're dieting, either to get ready for a competition or just to shed a few pounds, then you need to know about these 12 common foods that are actually slowing down your progress. Although most of these are nutritious, they are not your best bets for ripping your midsection or shedding the maximal amount of body fat.

Pasta: While virtually a fat-free food, the 40 grams of carbs per cup can easily push your daily carb intake to a level that can prevent you from leaning out or losing weight. Try mixing a half cup of fiber rich vegetables with a half cup of whole grain pasta which helps keep the carb levels lower and allows you to feel fuller with the extra fiber that whole grains and vegetables provide.

White Rice: White rice is extremely refined and is rated as a high glycemic carbohydrate which fairly rapidly breaks down into glucose. High glycemic carbs stimulate the appetite, thus making you more hungry. Switch to brown or basmati rice which is a low glycemic carb and as with pasta, mix with high fiber vegetables to cut back on calories and fill you up more.

Bagels: A single small bagel yields approximately 40 grams of carbs and a large one can yield up to 75 grams. Though bagels are low in fat, their high carb content is something to consider when you are trying to limit carbs. For alternatives, try rye bread and oatmeal bread which are both the lowest glycemic breads, which means they stay with you longer and don't leave you feeling hungry.

Rice Cakes: While rice cakes are low in calories, they are very high on the glycemic index and do not fill you up or leave you feeling satisfied. They are like any other snack food and it can be hard to stop at just a few and it is very easy to eat the whole bag. Exercising restraint in the volume of food you eat is vital in losing weight. It is best to stay away from these empty calorie snacks and instead eat a snack that is in high fiber and low in calories that will leave you feeling full and satisfied.

Cream of Wheat: Cream of wheat is fast digesting high glycemic carb and shoots in and out the stomach without triggering a feeling of fullness or satiety. Oats, oatmeal, oat bran and cream of rye cereal are much slower digesting alternatives that quell the appetite and provide more sustained energy due to their significantly higher fiber content.

Cold Cereal: Most cold cereals are terrible weight loss foods as they are easy to overeat and provide absolutely no appetite support. Even the high fiber, no sugar cold cereals can pack a lot of carbs per bowl. If you can stick to eating a controlled portion, you'll do better with the high fiber hot cereal such as oatmeal, oat bran, and cream of rye.

Fruit juice: Unlike whole fruit, juices are devoid of fiber and take up little space in the stomach, which leaves you more hungry rather than satisfied. Fiber rich foods help keep the appetite under control, so opt for whole fruit instead of fruit juice. You'll be less hungry while you benefit from a greater fiber, vitamin and mineral content.

Dried Fruit: While you can benefit from an ample amount of whole fruits providing important vitamins, minerals and fiber, dried fruit is simply to dense in carbs and sugar to aid in weight loss or leaning out. At about 65 grams carbs per half cup, dried fruit is very high in calories and can easily be overeaten. Stick to low carb whole fruits such as peaches, plums, strawberries, and cantaloupe.

Ground Turkey: Turkey breast is extremely low in fat and calories, but on the other hand, ground turkey meat is usually a mix of darker meat and turkey skin which boosts the fat content upward of 14 grams per 6 oz serving. Ask the butcher to ground up turkey breast meat for you instead of buying it off the meat shelf.

Ground Beef: Stay away from the ground beef you find in the grocery store because it's much higher in fat than grinding your own select cuts. A single serving can yield as much as 26 grams of fat! Ask your butcher to grind up eye of round, round or flank steak as these are the cuts that are lowest in fat.

Deli Turkey Slices: Though low in fat, many deli-style breasts are filled with sugar and salt. Read labels, check ingredients and look for sliced turkey devoid of added sugar and low in sodium. As a rule of thumb, less expensive sliced turkey yields more sugar and salt than the pricey versions.

Alcohol: Alcohol is a sugar and has no nutritional value. It should be avoided at all costs when you are dieting. If you must consume, a small amount ( a small glass) of red wine daily is okay, but you must remember that it is calories and needs to be included in your daily calorie allowance.

Eating a variety of fruits, vegetables, whole grains, lean protein, and healthy fats high in fiber, vitamins, and minerals will keep your appetite under control and leave you feeling full and satisfied while consuming less calories. Stop sabotaging your weight loss diet and hard work in the gym and eliminate all unnecessary foods that only provide empty calories and no nutritional content. As your body becomes accustomed to a high fiber diet, you will no longer crave the high glycemic carbs and you will begin to lose weight by following a sensible weight loss exercise program and diet.