Question: Dear Elisa, One question springs to mind which I hope you can shed some light on. Professor Cynthia Kenyon from UCLA makes the point that high carbs lead to high insulin; and insulin is pro-aging. Low carbs reduce insulin, and switching off the insulin/IGF-1 signalling mechanism extends lifespan and delays age-related disease. These ideas surely fly in the face of the plant based diet which emphasizes low fat and plenty of carbs to keep the body supplied with energy. I just wonder how we square the circle with these conflicting viewpoints?
Answer: There are two types of carbohydrates: 1) simple and 2) complex. Simple carbs are found in white refined, processed starches such as bread, pasta, cakes and cookies. These products have a higher glycemic index (GI) – a measurement of how high a particular carbohydrate raises your blood sugar levels. On a scale of 0-100, the higher the number, the higher the GI. Foods with a high GI raise your blood sugar quickly after consumption, creating the need for your pancreas to pump out additional insulin to escort the abundant sugar from your blood into your cells.
On the other hand, complex carbs found in whole foods such as fruit, vegetables, beans and whole grains tend to have a lower GI. Their fiber content, lignins and plentiful nutrients slow the absorption, which delays and prevents a surge of sugar from entering the bloodstream, thereby requiring less insulin to get the job done. As a result, your pancreas doesn’t need to release new insulin escorts to calm the chaos. Instead the same batch of insulin can finish the work it started, rather than requesting back up. Whew! What a relief for our already overworked bodies.
By consuming complex carbs, less insulin circulates in the bloodstream reducing the risk of disease and premature aging.
Since I promote such a healthy diet in the first place, my veg-head clients don’t need to be fixated on the ratios of macronutrient (carb, fat, and protein) consumption. Nor does anyone when they’re already focusing on nourishing their bodies with the proper high nutrient, plant based foods such as vegetables, fruits, beans, whole grains, nuts and seeds – ideally in that order from highest to lowest intake.
I place an emphasis on vegetable content (hence the name EatUrVeggies!), which should dominate your plate at every meal rather than an excess of whole grains (or starch) that crowd our magnificent produce.
This question, although a great one, is not an issue for people consuming a high nutrient, whole foods, plant-based, anti-inflammatory diet (which I promote) verses a low-fat vegan junk food diet loaded with faux processed meats and cheeses, white rice, bread, cakes or cookies. Remember, just because a product or a diet is “vegan,” that doesn’t mean it’s healthy.
You get my point, it’s all about making the proper food choices and that’s what I teach people, so that once they’re done working with me they have the knowledge and skills to make good choices on a daily basis. And THAT is empowering stuff!!
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Great answer!
Thanks Jen… what can I say, I’ve worked with the best
Great question (and reply!) Follow up question: what about the possibility of eating too much fruit? Especially dry fruit? I am a strength athlete who works out for body composition. I have been following a strict bodybuilding-type diet (egg whites and chicken breast or pink salmon, veggies, rice and minimal fruit, beans and nuts/seeds). I’m interested in reducing my animal protein intake, but worry about the body composition effects of a higher carb diet, even if it is plant/legume based. Do you have any thoughts on this?
Thank you!
Excess dry fruit is a concern for anyone since it’s a concentrated source of sugar. You’d benefit from receiving those calories elsewhere in the diet, such as whole grains.
As an athlete, I’d like to see you focusing less on macronutrients (carb, fat and protein) and more on micronutrient value. Whole grains are loaded with vitamins, minerals, phytochemicals, fiber – and yes, even protein.
Most Americans receive double the amount of protein needed – and that contributes to an acidic environment, excess stress and inflammation surrounding our organs, muscles and joints. Reducing your protein intake may result in leaner muscles, but they should not be any less strong. Bear in mind that a high BMI for anyone, even body builders, reduces our lifespan. The key for longevity is to maintain strength within a “normal” BMI.
I anticipate your performance to improve with reduced animal consumption by having quicker recovery time, a lower core temp and reduced inflammation in your body – just to name a few. The key is to work past the protein mentality that is engrained (no pun intended!) in us from a young age. Definitely check out Brandon Brazier’s books, such as Thrive, for more detail on this topic.