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Quality Carbs -- Starches and Greens

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  • Quality Carbs -- Starches and Greens

    I'm trying to add some more carbs into my diet. I know leafy greens are generally understood to be the best (particularly in terms of weight maintenance), but I find a half cup of winter squash really satisfies me far more than 2, even 3 cups of raw greens.

    If I'm measuring out the amount, and really stick to a 1/2 cup -- which comes to about 11 carbs -- is it an issue for me to eat winter squash every day? Does it matter whether the carbs are coming from starches or leafy greens if my carb count comes out the same?

  • #2
    Leafy greens are wonderful but not particularly a carb source. How low carb are you trying to go? 11 carbs are nothing.

    It is important to feel satisfied. Otherwise, you are not likely to stick with primal long term.
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    • #3
      Originally posted by Hedonist2 View Post
      Leafy greens are wonderful but not particularly a carb source. How low carb are you trying to go? 11 carbs are nothing.

      It is important to feel satisfied. Otherwise, you are not likely to stick with primal long term.
      I'm aiming for between 50 and 75. I'm reluctant to add more than maybe 20 carbs from a starchy source because I hear so much around MDA about starches leading to weight gain... but I guess I'm wondering if it makes a difference whether I'm eating 60 carbs from brussels sprouts and cauliflower, or 60 carbs from a starchy squash?

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      • #4
        Squash isn't a carb...

        Foods like potatoes, yucca, and taro are.

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        • #5
          Originally posted by jkr View Post
          Squash isn't a carb...

          Foods like potatoes, yucca, and taro are.
          Actually, squash has cabs typically on par with sweet potatoes.

          Especially butternut squash.

          Dunno where you got the idea that it didn't.
          "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

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          • #6
            Originally posted by PrimalStudent View Post
            I'm trying to add some more carbs into my diet. I know leafy greens are generally understood to be the best (particularly in terms of weight maintenance), but I find a half cup of winter squash really satisfies me far more than 2, even 3 cups of raw greens.
            No expert, but have some weight loss experience. I seem to do better and feel better when I added more carbs also. I try to stay under 125g or 500 carb calories while trying to lose weight. If I were highly active, I would add a few more. About half as many or less even for ketosis. Squashes are great, just keep within your limits, whatever they are. I do count all my veggies but I have read that veggies need not be counted towards carbs or calories, since they only provide enough glucose for their own digestion. So if you go by that, you would count the squash (fruit) but not the leafy greens.

            edit: I think I read your original post wrong. For weight maintenance, I would stick to up to 150g or 600 carb calories. I count net carbs also, but I don't think Mark specifies. On days of more activity, you can add even more. So some days a little more, some days a little less. I can still lose weight on even higher carbs, so long as my calories are in check. But that is my n=1.
            Last edited by gopintos; 12-12-2012, 03:17 AM.
            65lbs gone and counting!!

            Fat 2 Fit - One Woman's Journey

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            • #7
              Originally posted by jkr View Post
              Squash isn't a carb...

              Foods like potatoes, yucca, and taro are.
              Maybe you meant to say it isn't a starch?
              65lbs gone and counting!!

              Fat 2 Fit - One Woman's Journey

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              • #8
                I eat a ton of more carb rich vegetables daily, and I managed to lose and maintain. Carb-rich and starchy vegetables aren't really the problem here if you're looking to lose weight, it's rather hard to eat enough to sabotage your day's worth of food.
                F 28/5'4/100 lbs

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                • #9
                  Originally posted by PrimalStudent View Post
                  I hear so much around MDA about starches leading to weight gain...?
                  When you say "weight gain" I'm assuming "fat gain", if so, then that's just ridiculous, you get fat from eating excess calories not from eating a specific macronutrient.

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                  • #10
                    I try and eat a mix of starchy veggies and green veggies, more for the mix of nutrients. Last night I had chicken, sweet potato and asparagus.

                    There are a select group of people here that eat very low carb and really avoid fruits and starches because they have issues with carbs that most people are unlikely to have. But they are kind of special case people.

                    For me, I have found that I can eat a lot of good carbs- starches, veggies and fruits and still lose weight and feel great. I'm of the mentality that the more variety of good foods you can eat, the better. Over time, you'll get better at listening to your body (for example, if I have a more sedentary day or have a carbier breakfast, I often don't want starch at dinner and just end up with a green veggie and meat). On more active days, I tend to eat lighter, higher carb foods.

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                    • #11
                      Originally posted by Hedonist2 View Post
                      Leafy greens are wonderful but not particularly a carb source.
                      This.

                      Unless you have a medical reason to be in strict ketosis, don't count greens as carb sources. They're sources of nourishing vitamins and minerals, but they're basically useless for energy. I don't even count carrots, turnips, broccoli or brussels sprouts as carbs even though they have some starch or sugar content.

                      Fruits/potatoes/sweet potatoes/parsnips/taro/cassava/jicama/plantains and added sugar sources like honey, maple syrup, molasses count for your carb sources. And obviously, any non-Primal things you may eat like wheat, corn, rice, beans, etc. If you're picking lettuce leaves out of your salad because you're afraid it'll put you over some irrelevant "carbohydrate curve" number, you're doing it wrong
                      Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                      • #12
                        Originally posted by PrimalStudent View Post
                        I'm trying to add some more carbs into my diet. I know leafy greens are generally understood to be the best (particularly in terms of weight maintenance), but I find a half cup of winter squash really satisfies me far more than 2, even 3 cups of raw greens.
                        Eat a potato. There is nothing to fear here.
                        Sandra
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                        There are no cheat days. There are days when you eat primal and days you don't. As soon as you label a day a cheat day, you're on a diet. Don't be on a diet. ~~ Fernaldo

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                        • #13
                          I like to look for diverse items to compliment the proteins and fats. I have to keep it interesting.
                          Squash is very nutritious, bell peppers, eggplant, onions, etc..all consumed in reasonable quantities will provide a ton of benefit. Sweet potatoes are especially satisfying- baked and seasoned with some butter, fresh rosemary salt and pepper. Given the bulkiness of these items, I don't find that I can or need to consume massive quantities

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                          • #14
                            I noticed a lot more definition/tightness on my body after having my first high carb day (4 sweet potatoes for dinner). I lift heavy weights and little cardio. Some people have gotten past weight loss plateus by adding in extra carbs. Carbs are not the enemy, unless you have a health issue that needs to be adressed first, or your body make-up just doesn't tolerate carbs. Getting in a variaty of nutrients helps with weight.
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                            • #15
                              root veggies/sweet potatoes/tubers are very nutrient dense. I like to add some raw butter and cinnamon to keep blood sugar levels stable since I eat a big amount of carbs in one sitting usually (dinner on workoutday)
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