From the Mixed Messages Files:
The Center for Science in the Public Interest reported this month that belly fat increases when we eat refined grains like white bread, white rice, white pasta. So we need to eat whole grains like quinoa, bulgur, Kasha, brown rice, oatmeal (Framingham Heart Study, Am. J. Clin. Nutr. 2009) — Duh, right?
But in another article they report that grains, when broken down by our body, cause high levels of acid in the blood which signals bone and even muscle loss. Eek!
So, whole grains, good or bad? The short answer: Whole grains good, refined grains bad. Whole grains tough on the body when not combined with acid neutralizers such as fruits and veggies.
The real life answer? Let’s break it down.
Picture the scene:
Sally is stressed (I’ll let you make up why). Sally is also hungry and in a hurry. She’s left work early because she’s got to get her dog from the vet, her kid to a school meeting regarding his learning disability, and she’s got to pick up prescriptions at the pharmacy. Not to mention groceries for dinner and doing laundry. She didn’t eat lunch because she had to leave work early and felt bad taking the time. She won’t eat for another four hours.
Oh but wait, look, there’s one of those sandwich/coffee chains. She’ll just run in and grab a small to-go bite.
What’s available? Anything she wants with the following criteria:
Refined flour and a side of trans fats topped with high fructose corn syrup but hold the veggies or fiber; and we’re talking a minimum of 500 calories ONLY if she can get out of their without being sweet talked into the creamy double mocha latte of the day (add at least 250 calories – see Nutrition Action Healthletter November 2010 for calorie lists of major sandwich chains).
IF she is human, she won’t get out of there for less than 700 calories. Oh, and she’ll need to grab something for the boy because, well, who doesn’t share? Oh! And who doesn’t require a bite of whatever luscious treat she buys for her kid?
Now let’s add insult to injury… She went to work when it was dark outside and has been inside or in the car all day. She lives where sun isn’t strong from October to May. And the skim milk in her fridge turned a week ago. She is a veritable armored shield against immune fighting, bone building vitamin D. Finally, she hasn’t been sleeping well because of stress (imagine that!) so she is craving high fat, high carb foods. If she doesn’t get them, we all better run in the opposite direction.
Do you know Sally? I know Sally. I AM Sally every now and then.
What’s happening inside Sally’s body?
Because she hasn’t eaten all day and because she is sleep deprived her hormones that stimulate appetite are off the charts. Hoping that she’ll choose the half sandwich, or the low cal soup is a deluded pipe dream.
Once she eats her “snack” several things will happen:
First, her blood sugar will spike and then insulin will rush to store unused calories as fat. Second, unless there are fruits or veggies involved, the protein and breads will make the blood very acidic. The acid along with the enormous amount of sodium will cause her muscles and bones to lose tissue and calcium. This will make her feel weaker and even more tired. Third, the sugar (syrup pumps) in the coffee drink will offset the marvelously potent antioxidants of the coffee itself.
Because she hasn’t got any vitamin D at the ready, the calcium in the milk of the latte won’t have much chance to be effective at rebuilding the bone she’s losing from the acidic meal. Because she’s been sitting all day and because of her sleep deprivation, the leaching of muscle tissue will quicken.
Depressing. Ugh. What’s a Sally to do?
Take heart! I’m not saying we should never eat a fun or even decadent meal at a sandwich or coffee joint. The problem for Sally is the bad convergence of nasty factors and, worse, the lack opportunity to really enjoy the decadence.
Whole grains are good for you. Really good for you. Period. Reams of studies prove that they are high in cancer fighting, heart bolstering fiber, and they are an excellent source of energy stoking B vitamins among others, and they are often a decent source of protein. The drawback is that when they are broken down they create a lot of sulfuric acid in the blood. As with all good things that also have a dark side, however, there’s a relatively easy solution… Neutralize it. How? Add fruits and veggies.
Eat the yummy Panini but make sure it’s a veggie sandwich grilled on whole wheat bread maybe with a modicum of cheese added. Strip the latte of the whole milk – skim milk is wonderfully creamy when steamed. Drop the sweet flavor syrups to “one pump,” (most flavored coffees have four). It’s okay to feed the tired, stress monster. Just cut corners where you won’t feel it.
To cut down on the overall excess of calories, carry an apple or banana with you. This will take the edge off the psycho hungries that cause rabid overeating. When your tired body craves fat and carbs, wolfing down a banana will also offset acid in the blood. Who knows, it may even help you skip the sandwich stop all together until you have access to better choices. Then you can save the decadence for a time when you can really sit and enjoy it.
Finally, if you’re like Sally who has little access to natural sunlight, take a vitamin D supplement daily for prevention. You’re going to stress now and then. Be prepared. Your bones and muscles and immune cells will thank you (and they’ll bolster you up during those crazy, hectic times).
Tell us how you deal with cravings when you’re stressed and tired. Tell us your favorite whole grain tips. Are you out there? Let us know!