If you’re still reeling from last week’s post about the evils of sugar, you’re probably not going to like this one much.
We checked in with Kristen’s Korner guru, Yoga instructor and La Jolla Sports Club Personal Trainer, Kristen Forkeutis, for some more things to add to the ‘no-trition’ list and she came up with: Basically anything white. But before you toss your garlic cloves and fish, let’s clarify a bit.
First, a recap on sugar
Sugar impairs memory and learning skills
Sugar may cause or contribute to depression and anxiety
Sugar is a risk factor for cognitive decline
Sugar creates a perpetually-intensive cycle of cravings
Now that you’re scared of even looking at sugar, let’s check out the other culprits.
Your new no-tritional checklist: White foods
Well, not all of them… But it’s a good place to start when you’re walking through Vons. ‘White food’ generally refers to food that is white in color and that has been processed and refined. Flour, rice, pasta, bread, crackers, cereal and simple sugars (table sugar and high-fructose corn syrup) are creeping in the no-tritional zone.
Natural, unprocessed white foods, such as onions, cauliflower, turnips, white beans, and white potatoes don’t fall into the same category, unless of course these become deep-fried and covered with butter, sour cream and / or cheese (uh oh… dairy… more on that below).
It’s easy to overeat these refined, bad carbs, but maybe even easier to drink them. On average, Americans drink 22% of our total (empty) calories, much of that from beverages sweetened with sugar or high-fructose corn syrup.
In addition, refined carbs are less bodily-satisfying than ‘good carbs.’ The body absorbs processed grains and simple sugars relatively quickly, increasing blood sugar and then releasing insulin. An hour or two later, we’re hungry again.
Less-processed ‘good carbs’ like fruits, vegetables, legumes and whole grains are higher in volume and tend to be more filling than refined ones. These filling foods will help control your portions, and therefore your weight.
The diet truth is that carbohydrates are essential for health and are your body’s preferred form of fuel. We need them, just make sure you’re grabbing the right ones.
For a little help, check in with your La Jolla Sports Club Personal Trainers, check out the US Dietary Guidelines and remember: moderation is key.
It does a body good
Oh no. White foods + this article from the New York Times just killed our favorite snack of milk and cookies. NYT wraps it up pretty well in the article, so here are a few notable notes:
- There’s not a lot of evidence for these types of claims. In 2011, The Journal of Bone and Mineral Research published a meta-analysis examining whether milk consumption might protect against hip fracture in middle-aged and older adults. Six studies containing almost 200,000 women could find no association between drinking milk and lower rates of fractures.
- More recent research confirms these findings. A study published in JAMA Pediatrics this year followed almost 100,000 men and women for more than two decades. Subjects were asked to report on how much milk they had consumed as teenagers, and then they were followed to see if that was associated with a reduced chance of hip fractures later in life. It wasn’t.
- A just-released study in The BMJ that followed more than 45,000 men and 61,000 women in Sweden age 39 and older had similar results. Milk consumption as adults was associated with no protection for men, and an increased risk of fractures in women. It was also associated with an increased risk of death in both sexes.
- In addition, milk is not a low-calorie beverage. Even if people drink nonfat milk, three cups a day can mean an additional 250 calories consumed. Low-fat or whole milk has even more calories. In an era when every other caloric beverage is being marginalized because of obesity concerns, it’s odd that milk continues to get a pass.
OK, we’ve given you a lot to digest (ha) these last two weeks, so keep an eye out for our next post when we talk with Precision Nutrition-certified La Jolla Sports Club Personal Trainer, Carl Israelsson, about a customized nutrition program coming to LJSC.
Have you recently tried the No White Food diet? Any advice for your fellow LJSCers? Leave a comment below!
Have a great rest of the week / end, see you next post!
// Your La Jolla Sports Club team