Miscategorizing Foods: Hey, You’ve Got Your Carbohydrates in My Protein Source
Pick up any fitness magazine or Google “healthy protein choices” and these two are likely to be in the lineup as “a great high protein snack” or “a good protein choice for a meal.” How did this happen? Both do indeed contain protein, but protein is a main component of either.
Why does this matter? First, most of us are trying to be healthier, but many of us want to lose fat too. However, there is a fundamental difference between eating for health and eating for fat loss. Eating for health means less sugar, more whole foods, more fiber, less refined or packaged food, and so on. Eating for fat loss includes all of these healthy aspects, but maintains that we manage the hormonal effect of the food we eat as well. Here’s where the protein, carbohydrate or fat components come into play: different foods trigger different hormones in our bodies and thus create a fat burning versus a fat-storing situation in our body. And let’s face it, fat burning is preferable for most of us!
Let’s first consider the complexity of food: most food is a combination of proteins, carbs and/or fats (called macronutrients), rather than a sole component such as protein only. For example, a steak is mostly protein and fat, whereas oatmeal is carbohydrate and a little protein. So, to see how a food will behave in our body, what hormones will be triggered and whether that food is good for our fat loss, we need to look at the predominant macronutrient component.
A food that is mostly carbohydrate will have a bigger insulin response than a food that is, say, mostly fat. Insulin is the hormone that gets vitamins, glucose—aka sugar— etc. out of your bloodstream and into your cells for use or storage. It’s also the hormone that promotes storing fat, so keeping it in check is key when we’re looking to lose weight and lean up.
Now let’s get back to the two foods that are among the most misunderstood when it comes to choosing a protein source in your diet: legumes and nuts. Legumes or beans are made up of carbohydrates (both starchy carbohydrate content and fiber) and protein—they are predominantly though, carbohydrate. Surprise!
Look at the makeup of 1 cup of lentils, for example: there are 40g of carbs (15.6g of that is fiber) and 18g of protein. Black beans have 41g of carb (15g of fiber) and 15 grams of protein…you see where I’m going with this. They do contain protein, but they are predominantly carbohydrate, thus they will have a significant insulin response.
Does this mean they are a no-good food? Absolutely not—they are a high fiber, protein containing, starchy carbohydrate source. So when putting together a meal, think of them as carbs and be sure to include another protein choice, like eggs, chicken, or fish to get the optimal hormonal, fat burning scenario in your body.
Next up is nuts. Again, they do contain protein and boast a fair amount of fiber—but they are mostly fat, not mostly protein. ¼ cup of walnuts contains 16.3 grams of fat and only 3.8 grams of protein. Almonds have 18.2 grams of fat and 7.62 grams of protein. Do nuts make a great snack? Yes, of course…but they are predominantly a fat source and should be categorized as a protein-containing fat source, rather than a protein source.
Does all this nutritional chemistry matter? Common dietary advice tends to focus around getting enough protein throughout the day and getting enough of what are called essential amino acids (these must be eaten as they can’t be made in your body). While these are both important to your body having its needs met, when it comes to fat loss it always goes back to managing the hormonal response every time you put food in your mouth. Of the legume and nut example, the bigger issue of the two is the miscategorization of beans/legumes as protein versus carbohydrate, again because of the insulin issue.
What does this mean for those who eat no animal protein sources? If someone has good energy, easily controlled hunger, is able to maintain a lean physique eating higher carb and lower protein, then they have a better insulin response than others who find it hard to lose weight on this type of diet. But if you struggle with dropping fat and using beans as a protein source, remember that their starchy carbohydrate content gives them a bigger insulin response than, say, a chicken breast—meaning you get a bigger message to store fat when you eat them, and this hinders your fat loss.
Why is animal protein versus plant protein such a great fat burning food? Because it has little to no carbs, it triggers, in addition to insulin, a hormone called glucagon, which helps create that fat burning environment I’ve been talking about, while keeping insulin’s fat burning message under control.
My recommendations for starchy carbohydrate intake (whole grains, beans/legumes, root veggies, pumpkin, winter squash, etc) when trying to drop fat is to stick within a 4-6 bite range per meal. Also, at each meal include protein and load up on fibrous veggies (greens, cucumber, asparagus, bell peppers, etc.). For more on using the bite rule to manage carbohydrate intake and how your hormones affect your ability to burn fat, check out a book I co-authored with Joe Dowdell called Ultimate You or reach out to me through my website www.betterbydrbrooke.com
About Dr. Brooke Kalanick
Dr Brooke Kalanick, ND, MS, LAc is a naturopathic doctor and graduate of Bastyr University – the leader in natural medicine education, research and the training of holistically minded primary care providers. Dr Brooke specializes in fat loss, PCOS, hypothyroidism, fertility and women’s health. Her knowledge of both conventional and alternative medicine helps her give patients back the control of their body and their hormones. Dr Brooke’s down to earth approach reminds us it’s not always about being perfect, but at least being better.
Dr Brooke is the co-author of Ultimate You: 4 Phase Total Body Makeover. She’s been featured in the NY Times as well as being a consulted expert for various print and online publications including FITNESS, Women’s Health, Allure and iVillage. She is also a regular contributor for Martha Stewart’s Whole Living Radio and WholeLiving.com.
To contact Dr Brooke or to learn more visit www.betterbydrbrooke.com.
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