Maggie Greenwood-Robinson, author of the new book "Good Carbs vs. Bad Carbs," reports that good carbs are high in nutrition, low in added sugar and additives, are minimally processed and help control blood sugar and insulin levels. She lists 25 "supercarbs" that boost the immune system and help us perform at our best: Apples, artichokes, avocado, beets, berries, broccoli sprouts, brown rice, bulgar wheat, cabbage, concord grape juice, garlic, greens, kiwifruit, legumes, oatmeal, onions, oranges, pineapple, red pepper, romaine lettuce, sweet potatoes, tomatoes, wheat bran, winter squash and yogurt. Theresa Johnson chatted with her by phone last week about why carbs are important and what troubles her about the low-carb craze that is sweeping the nation. Here are excerpts from their conversation:
Q. What are "good carbs?"
A. Plant food that's close to its natural state. So we're talking fresh fruits and vegetables, whole grains, beans and legumes, potatoes and sweet potatoes, whole wheat bread. It's not natural to say you can't eat bananas. Bananas are here on the earth to be eaten. A bad carb is something that's processed and loaded with added sugar and added salt and other ingredients. The donut is a bad carb. So is a cookie. So is a snack bag of potato chips. There is a real distinct difference between good carbs and bad carbs. A lot of people in the dietetic field don't like calling food good and bad. But there is bad food.
Q. It's OK to be judgmental about food?
A. Yes!
Q. Is refined sugar a bad food?
A. A little sugar in moderation is fine, but a lot of people are eating too much of it. It's causing inflammation in the body, it's bad for your heart. We're overdosing on sugar, the added sugar. The sugar that's naturally found in an apple or an orange is fine... it's mixed with good things like anti-oxidants.
Q. Why do we need good carbs?
A. One thing people don't realize is that with the exception of pure animal protein and fat, carbohydrates are in every food. [On a low carb-diet] you are immediately cutting out certain nutrients. You have just now made a decision by going on these diets to compromise your health. You need a wide spectrum of carbs for good health, oatmeal, whole grains, good sources of certain types of fibers... People on low-carb diets will say, I'm getting fiber from broccoli and blueberries, but that's not enough. By cutting out carbs, you're compromising your fiber balance, which is very bad for digestive health.
Q. Are you concerned about the popularity of the Atkins diet?
A. Atkins is OK in the short term to take off a few pounds, but what's happening in our country is something called the low-carb lifestyle that is being promoted. [This can lead to] kidney stones, kidney cancer, colon cancer. Too much saturated fat is a proven risk for colon cancer. And a low-carb diet high in saturated fats increases the risk of osteoporosis... [And in a few years] this could really tax the health-care system. What I try to do is look through the medical literature and communicate to people the truth about nutrition science, based on what the medical research says, not a fad. The [anti-carb] momentum right now is so forceful it's like a speeding train. 7-11 stores have a banner that says "Join the low-carb revolution." Almost every restaurant chain offers low-carb foods. I really wish the emphasis would be low-cal instead of low-carb.
Q. You wrote a book some time back titled "Good Fat vs. Bad Fat." What is good fat and what's bad fat?
A. Olive oil is the best. Olive oil is a true health food. People should make salad dressing with it, people should cook with it. It protects against heart disease and cancer. The worst kind of fat you can put in your body is stick margarine. Stick margarine is worse than butter. The really bad fats are trans fats, which I'm sure you know about. Fortunately science is creating some healthy foods. There has been an explosion in trans-free spreads. They've taken olive oil and canola oil and they're making them into trans-free spreads...
Q. Can you talk about how the foods we choose affects our appetite?
A. You can control your appetite by the kinds of foods you choose. Healthy fats like olive oil have been shown to keep your appetite under control. Animal protein [also controls appetite.] Foods that take longer to eat. An apple. Soup. But when you eat sugary things, you'll eat the sugary thing, and you're still hungry, so you'll eat more sugary things. You'll feel OK , then your blood sugar will go up and you'll crash and you'll feel hungry again. And your tastes get accustomed to what you eat habitually, so if you eat a candy bar every day, your tastes get used to it. People who are struggling with their diet and their weight, if they'll give themselves time to choose fresh fruits and healthier food, [they'll come to want that type of food as a habit.]
Q. What will I see in your grocery cart at the checkout line?
A. In my cart, you're going to see a lot of high-fiber food: cans of black beans and kidney beans, cans of crushed tomatoes, lettuce, avocadoes, pears (those are the highest fiber fruit) low-carb tortillas made by the Tortilla Factory (they have like 14 grams of fiber.) You're going to see yogurt. You're going to see fish. A turkey breast and chicken breasts. And maybe feta cheese. You will see prune juice. I'm not a vegetarian. I do love red meat, I don't really eat it as much as I used to... I love scrambled eggs, maybe some bacon. I'm not really a purist - I don't worry about my protein.
Q. Do you count calories yourself?
A. I don't count calories. My weight has been stable for probably 20 years. I lift weights and I walk and I do pilates. I've lifted weights for more than 20 years. People who have taken weight off for a long time, [usually the reason] is strength training.
Q. What is the best way to convince friends and loved ones to adopt healthier eating and exercise habits?
A. Lifestyle example. That's the only way you're going to get across to friends and family, and it can take a long time. Here I am, I've been writing books about nutrition and health since 1987 and I could never get my dad to get into the whole fitness thing. My brother is just now getting into it. It takes people awhile to come around. They won't come around if you badger them.