Skip to main content

A diet without hunger

Carbs get a bad rap in the diet world. Case in point when I was reading something last week a person was being described as “so slim they’d obviously never eaten a carb in their life”. So by implication if you eat carbs you won’t be slim. Ok, does that mean I’m the exception that proved the rule? No, I’m not as I know other whole carb eaters who are just as lean as I am.

I actually eat a lot of carbs every day. I estimate that I have brown rice with about 10 meals a week. On top of that my breakfast every day starts out with ½ cup of whole rolled oats and ¼ of quinoa. Many meals also include beans, nuts, seeds, and starchy vegetables. So if carbs were going to make you fat and give you diabetes, I would be fat and diabetic, right? However my current BMI is 19 and I am not diabetic. So what gives?


Every time you read or hear that you need to “avoid carbs” you must interpret this as avoid processed carbs”. Such things as: anything made with white flour such as breads, crackers and cookies; white rice; foods with added sugar. Processed carbs are bad for you because they are so quickly converted to glucose in excess to your needs. The body has to poor insulin into your bloodstream and the excess glucose is quickly converted to fat stored in cells starting with those around your belly. Eat processed carbs long enough and you will be overweight and stressing your pancreas where insulin is made. Eventually your pancreas reaches a point of exhaustion and cannot make enough insulin to all the glucose in your bloodstream resulting in Type 2 Diabetes.
Whole carbs such as brown rice, whole oats and flour, legumes such as beans and lentils with their outer coatings of bran fiber or high "resistant starch" content can only be digested slowly or not at all by the body resulting in a measured release of sugar into the bloodstream. "Resistant starch" (RS) is a form of starch found in legumes which is almost indigestible by the body and so passes through the gut with only a few of the calories becoming available.
Carbs get a bad rap in the diet world. Case in point when I was reading something last week a person was being described as “so slim they’d obviously never eaten a carb in their life”. So by implication if you eat carbs you won’t be slim. Ok, does that mean I’m the exception that proved the rule? No, I’m not as I know other whole carb eaters who are just as lean as I am.
I actually eat a lot of carbs every day. I estimate that I have brown rice with about 10 meals a week. On top of that my breakfast every day starts out with ½ cup of whole rolled oats and ¼ of quinoa. Many meals also include beans, nuts, seeds, and starchy vegetables. So if carbs per se were going to make you fat and give you diabetes, I would be fat and diabetic. However my current BMI is 19 and I am not diabetic.
Every time you hear statements like “carbs are bad for you”, “avoid carbs”, etc. you must in your head add “processed” in front of carbs to form “processed carbs”. Yes, processed carbs are bad for you; they are readily converted to glucose and require your pancreas to flood your body with insulin. The body’s natural response to excess glucose is to convert and store it as fat so you end up overweight. And the demand placed on the pancreas to make a lot of insulin a lot of the time in response to processed carbs ultimately exhausts the pancreas and you end up with type-2 diabetes.





FoodGlycemic Load
(High = 20 and above; Low = 1-10)
White potato (1 medium baked)29
White rice (1 cup cooked)26
White bread (1 bagel, 3.5 in. diameter)24
White pasta (1 cup cooked)21
Chocolate cake (1/10 box cake mix + 2T frosting)20
Black rice (1 cup cooked)14
Butternut squash (1 cup cooked)8
Green peas (1 cup cooked)8
Lentils (1 cup cooked)8
Black beans (1 cup cooked)56



Popular posts from this blog

Flourless Gluten-Free Chocolate Chip Cookies

In my last post on making soy milk at home I mentioned that you are going to end up with soy bean pulp, which is known as "okara" in Japanese. It's full of soy protein and fiber as well as calcium, iron, and riboflavin, so it just seems such a waste to throw it away. Correction: it is a waste to throw it away!

Huge volumes of okara are left over from the commercial production of soy milk and tofu, most of which is fed to cows and pigs because for some reason people seem to prefer to eat okara only after it's been turned into the flesh of an animal. But we are not about to feed the okara left over from our soy-milk-making efforts to the pigs when it can curl our hair.

We have experimented with a few ways to use our okara - add it to oatmeal for breakfast, add it to soup, or substitute it for 1/3 of the flour in any recipe. But our favorite thing is to use it to make chocolate chip cookies. Is it any wonder when we are such chocoholics! The result is a healthy cookie,…

How to Get Started on a Whole-Food Plant-Based Diet

Welcome! Presumably you've landed on this page because you are thinking about trying a "whole-food plant-based" diet.

A whole-food plant-based diet is a diet that is focused on healthy nutrition, and that consists of whole foods rather than processed foods, and excludes animal protein.

I was once in your shoes: I wanted to stop eating animal protein because I had high and worsening cholesterol levels, but I had no clue on how to get going. By pure luck, right at the time I wanted to make changes to my nutrition to fight my high cholesterol, Lady Luck intervened and I read about Dr. Joel Fuhrman's book "Eat to Live" on an investment site of all places! It was the beginning of my journey to self-education, motivation, and action. Fortunately there are some amazing resources out there online that helped me be successful in changing my nutrition for the better, and I'll share them with you in this post.

But first, I need you to make a pledge before you go a…