I’ve always been a bit leery about the overwhelming amount of attention paid to high-fructose corn syrup in the media and among the online health-conscious community. Sure, it’s bad stuff, maybe even especially bad when compared to other forms of sugar, but it is not enough to simply ditch the “corn sugar” and use “healthy cane sugar” (even if it’s evaporated!) instead. Sugar is the issue – fructose. Namely, excessive amounts of it (I’m not going to lambaste blueberries and raspberries) are what you need to avoid. Focusing on HFCS alone and not the general “fructose” is an incomplete and, frankly, counterproductive mode of opposition.
Quick. What’s a suitable, Primal source of post-workout carbohydrates? If the title of this post and the picture to the right didn’t give you a hint then ask your nearest Primal enthusiast and they’ll tell you without batting an eye, “yams and sweet potatoes”. If, for whatever reason, you need some extra carbs “yams and sweet potatoes” is the answer. Everyone knows this, but is it true?
That’s what I’ll be exploring in today’s post. But first, what are yams and how do they differ from sweet potatoes?
Potatoes are controversial in the Primal and paleo world. They represent a bolus of dietary starch, which can wreak havoc on the insulin resistant, but they are undeniably whole, real foods that don’t require much processing beyond simple heating. Grains and legumes, on the other hand, are tiny, disparate sources of calories that need soaking, fermenting, and extensive heating to be palatable (and they’ll still mess you up), but potatoes are big, dense, and obviously food. Chimps have been known to use sticks to dig up and eat wild tubers, and they’ve got even less salivary amylase to break down starch than we do. Evidence exists for human consumption of roots and tubers from multiple sites spanning multiple time periods: Northern Europe (specifically Poland), in the terminal Paleolithic and early Mesolithic. Clearly, we have the physiology (amylase production, glucose metabolism), the tools (fire, hearths, digging implements), and the motivation (attraction to dense caloric sources with negligible or easily neutralized anti-nutrients) to consume starchy tubers.
So what’s the hold up? Why do I generally recommend limiting their intake?
Most folks who decide to give the Primal Blueprint 30-Day Challenge the old college try do so to correct an underlying health issue. Maybe their cardiologist’s recommended dietary plan hasn’t been improving their lipid numbers as promised, or perhaps they’re sick of fighting a losing battle with diabetes by submitting to a daily pharmaceutical cocktail that appears increasingly ineffective. Gentle (or not so gentle) prodding from coworkers and loved ones with incredible results is another common motivating factor. But, above all, most people get involved with this Primal stuff because they want to lose weight without stressing over calorie counts, fat grams, and endless hours on the treadmill. And in order to do that – in order to lean out effortlessly and maintain that leanness – it’s vitally important that you dial in your carb count.
I’m a big guy (okay, obese, if I’m being honest) who’s getting smaller fast. I adopted the PB a couple weeks ago, and I’ve already dropped twenty pounds, going from 300 to 280. Don’t get me wrong, I’m not complaining. I’m just confused. How does that work? You always hear that initial weight loss for the really overweight is fast, but why? Is it really just water weight? It seems metabolically impossible that I’ve actually burned that much body fat… I can’t help but feel a bit let down if all I’m doing is losing water. If there’s one thing I learned from your writings, it’s weight isn’t just weight (and calories aren’t just calories). So… what gives?
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