Carbs confuse me. I automatically assume carbs are grains, but I know this isn't so. So what carbs are "bad"? What about gluten free quinoa? What about oatmeal (HOW can oatmeal be bad for you??)?
Carbohydrates come in many forms, from fruit, vegetables, grain, and dairy (think of anything that ends in -ose). Too much and it gets stored as fat. It's the grains that are "poison" to our bodies. Biologically speaking, we as "cavepeople" are not adequately evolved to digest grain. From MarksDailyApple Definitive Guide to Grains:
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"When I say humans didn’t evolve eating grains, I mean our digestive processes didn’t evolve to maximize the effectiveness of grain consumption. Just because you can tolerate grains to a certain degree, as just about all of us can (thanks to those earlier folks hitting the end of the genetic line), doesn’t mean your body was designed for them or that they’re truly healthy for you or – especially – that you can achieve optimum health through them. We’re not talking about what will allow you to hobble along. We’re talking about the foods that offer effective and efficient digestion and nutrient absorption in the body. And that’s all about evolutionary design...
...Whatever the carbohydrate, it will eventually be broken down into glucose, either in the gut or the liver. But now it’s all dressed up with likely no place to go. Unless you just did a major workout or are finishing tying your running shoes as we speak (which would allow those grain-based carbs to be used in the restocking of depleted glycogen stores or burned as secondary fuel, respectively), that French baguette will more likely get stored as fat."
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Yes, quinoa, brown rice, even oatmeal have no true place in primal lifestyle because our bodies were not intended to digest them. We have not evolved at all from our ancestors who could not eat them unless heavily processed. And if you want to have the fiber argument, here's a great resource about how conventional wisdom on fiber is crap (pun intended): Read more here and here.
Wild rice is the exception because it can be eaten in its natural form and because of its low sugar and low glycemic response, it can be eaten occasionally.
Is it the actual grain that is hard on the digestive system or is it the gluten?
Both. Grains, as I mentioned above are not meant to be digested - theyr'e anti-nutrients. Gluten, lectins, and phyates are the "poison" of grains. Explained here from Why Grains are Unhealthy:
"Lectins are bad. They bind to insulin receptors, attack the stomach lining of insects, bind to human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity”. Fun stuff, huh?
Gluten might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the proteins giladin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects. Really terrible stuff. And it gets worse: just because you’re not celiac doesn’t mean you aren’t susceptible to the ravages of gluten. As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA is an antibody produced by the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten. Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.
Phytates are a problem, too, because they make minerals bio-unavailable (so much for all those healthy vitamins and minerals we need from whole grains!), thus rendering null and void the last, remaining argument for cereal grain consumption."
This eating plan sometimes sounds a lot like Atkins to me... can you eat starch?
It is not Atkins. They are alike in the way that they both try to make your body burn its stores of fat for energy (often through ketosis). They are different because primal life focuses on fruits and nuts and animal fats as sources of energy, in order to retrain your genetics to use your metabolism to burn the fat for energy.
Sweet Potatoes? Potatoes? Cooked carrots/corn/peas?
Sweet potatoes are tubers and also have a low glycemic response but do contain a number of carbs. They can be eaten sparingly and on heavy workout days. White potatoes have little to no nutritional value and should be subbed for yams or parnips (which are awesome mashed by the way). Most starches come in the form of grain.
Corn, contrary to popular belief is not a vegetable but a grain and should not be eaten. Ever notice that we, um, don't digest it? Doesn't that say something about what our bodies can and cannot process?
Carrots are root vegetables and though are slightly higher in carbohydrates are excellent sources of vitamins and minerals.
I know that at first you kind of feel like crap, honestly... how long does that last?
I felt like crap for about two days. I drank a ton of water and just rode it out. Since then, I wake up feeling awesome and go all day without that crash. Mark explains what happens to your body when you carb binge. I don't miss that. Not one bit.
Do your cravings go away?
Cravings do go away but on this way of eating, there's no need to give up most of what you love; you just have to learn to adapt your way of thinking and your cooking. For instance, dark cocoa (over 70% cacao has amazing anti-oxidant benefits and can be eaten in moderation), the same goes for red wine (which has the added bonus of reservatol).
Organic cocoa powder, coconut flour, almond meal: all of these things are delicious and when used the right way can form into myriad recipes, from deserts to pies filled with fresh fruit, to a healthy breakfast (I heat almond meal in the microwave with some almond milk and berries to make a "faux"tmeal that is amazing).
I substitute my dairy from the things we were meant to eat - nuts and fruits. I use almond milk and coconut milk in anything I would have used regular milk or cream in (though raw cream is also very low in carbohydrates and can be used sparingly).
What about your craving for salt?
I love salt and crunchy things and also don't feel like I'm being deprived there either. You can fry root vegetables in coconut oil to make your own chips and top with seal salt. Last night, I made Italian crackers from almond meal, herbs, olive oil and Parmesan cheese.
I know a sweet tooth is easily calmed by fruit, but what can replace a big bowl of pretzels?
I guess I don't miss the bag of pretzels because the alternatives (nuts, seeds, meats, fats) keep me more satisfied on less food for longer. And honestly, they're way more flavorful. I don't feel like I'm giving up anything, because of all of the things I'm gaining.
