Are all carbs the same?
gottagetitoff11
Posts: 122 Member
Are all carbs the same might sound dumb but im just starting and was wondering. Example 30 carbs from bread will it be the same as 30 carbs from rice or potatoes or oatmeal. I read/heard you should give up bread and pasta to lise weight but i thought all the carbs would be ghe same.
Thanks
Thanks
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Replies
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The same in what way? Different things are going to provide different nutrients. There are more and less nutritious sources of carbs...gummy bears are carbs...an apple is carbs...but the apple is simply going to provide more actual nutrition. Carbohydrate is just a macro-nutrient so it's kind of like asking if all protein is the same...it's just protein but different sources of protein are going to provide you with more or less protein and more or less of other nutrition.
You have read/heard to give up bread and pasta because carbohydrates are the latest and greatest of dietary demons.5 -
Unless you have medical issues there is no reason to limit carb intake. Carbs provide energy. There is no need to give up bread & pasta to lose weight.
Losing weight is about taking in fewer calories than your body expends. Where you "spend" your calories is up to you. All carbs are the same in that they have calories. But simple carbs may not be filling enough. Complex carbs may also contain fiber &/or protein, these have staying power. Log your regular foods & then make changes as needed.
Example - whole grain bread is more filling than white bread for me, but it's not a change everyone wants to make. The same with whole grain pasta, not everyone's cup of tea. Figure out what things you can change for life. That will help you lose weight and keep it off.1 -
gottagetitoff11 wrote: »Are all carbs the same might sound dumb but im just starting and was wondering. Example 30 carbs from bread will it be the same as 30 carbs from rice or potatoes or oatmeal. I read/heard you should give up bread and pasta to lise weight but i thought all the carbs would be ghe same.
Thanks
Ok, a gram of carbs is 4 calories, so 30g from bread or rice/potato/oatmeal would all yield 120 calories. Ultimately, it is calories that matter for weight loss, because you need a calorie deficit to lose weight. MFP calculates your calorie goal with the deficit included, so you would aim to eat that.
Now, as far as sources from carbs go, that's a little different. As mentioned above, different foods contain carbs, and those foods may have more or less nutrition to them. But the reason you probably hear "give up breads and pasta" is because those are foods that are very easy to overeat, so by cutting them out, you would lose weight from the removal of those calories. However, there is also the matter of listening to your own body - if there is a food where you have one or two bites, and then just go overboard, maybe limiting that food is a good strategy.2 -
Nope.0
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Unless you have medical issues there is no reason to limit carb intake. Carbs provide energy. There is no need to give up bread & pasta to lose weight.
That depends. A lot of people find that a low carb diet reduces hunger and makes it easier to control calories.
As far as the OP question, if talking strictly about carbohydrates in the chemical sense, then all carbs (except fiber, which is not digested) contain roughly 4 calories per gram and become glucose in the blood stream. For complex carbohydrates, such as those found in whole grains, the process takes longer than it does for simple carbs like table sugar or what you find in white flour pasta. This time difference is not huge, (I've been told) maybe 20 minutes or so. For someone who is diabetic or otherwise experiencing insulin resistance, that time difference is meaningless. If you don't process carbs in a timely manner your blood sugar peak will be about the same and take roughly the same amount of time to come back down. For those with normal insulin response, it is debatable as to whether glucose/insulin spikes and drops are significantly detrimental versus a flatter progression. It does definitely make a difference in energy levels, though.
With regard to carb containing foods, as was pointed out, complex carb foods such as oatmeal tend to have more micro-nutrient value than simple carb foods like white bread. This can be important for a calorie reduced diet because nutrient deficiency can potentially result in cravings and over-eating, as one continues seeking out the wrong foods until they eventually meet their micro-nutrient needs, but have meanwhile consumed an excess of calories.
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MarkusDarwath wrote: »Unless you have medical issues there is no reason to limit carb intake. Carbs provide energy. There is no need to give up bread & pasta to lose weight.
That depends. A lot of people find that a low carb diet reduces hunger and makes it easier to control calories.
As far as the OP question, if talking strictly about carbohydrates in the chemical sense, then all carbs (except fiber, which is not digested) contain roughly 4 calories per gram and become glucose in the blood stream. For complex carbohydrates, such as those found in whole grains, the process takes longer than it does for simple carbs like table sugar or what you find in white flour pasta. This time difference is not huge, (I've been told) maybe 20 minutes or so. For someone who is diabetic or otherwise experiencing insulin resistance, that time difference is meaningless. If you don't process carbs in a timely manner your blood sugar peak will be about the same and take roughly the same amount of time to come back down. For those with normal insulin response, it is debatable as to whether glucose/insulin spikes and drops are significantly detrimental versus a flatter progression. It does definitely make a difference in energy levels, though.
With regard to carb containing foods, as was pointed out, complex carb foods such as oatmeal tend to have more micro-nutrient value than simple carb foods like white bread. This can be important for a calorie reduced diet because nutrient deficiency can potentially result in cravings and over-eating, as one continues seeking out the wrong foods until they eventually meet their micro-nutrient needs, but have meanwhile consumed an excess of calories.
What's interesting there is if you look at satiety studies, higher carbs overwhelmingly provide greater satiety for most people in the studies. For sure there are people for whom low carb provides greater satiety, but actual studies indicate that the majority don't. I've also found that many people complaining of lack of satiety from carbs were eating a lot, if not primarily, "junk" carbs.2 -
Cutaway_Collar wrote: »All calories are not the same. 100 calories of chocolate are not the same as 100 calories of lentils. That is the prime reason the whole calorie counting thing can be a farce when you don't pay attention to the detail.
You can eat 1600 bad calories and not see any progress. On the other hand, you may eat 2000 good calories and see very good progress.
The biggest culprit is how quickly your insulin levels spike based on your meal. A high simple carb diet like white bread or potatoes are rapidly digestible and increase body insulin. The slower the digestibility the better. Complex carbs take longer to process and the results are much better in terms of insulin levels.
Google the relationship between carbs, the enzyme lipase and triglycerides in fat cells. And you will make wise decisions in calorie counting.
100 calories is 100 calories, no matter what the source is. Nutrition wise, of course they are different, but when it comes to weight loss they are exactly the same.4 -
Is it making sense yet?
My 2-cents ... I'll never bypass having a potato ... while it is considered a starchy, or simple, carb ... it is loaded with good nutrients. It only becomes an unhealthy choice when it is fried in fat or dosed over with cheese whiz or gravy or mixed with cream and lots of butter. Just, like anything, I would not eat a potato every day, but one or two a week, especially baked and eat the skin as well ... yummm.0 -
cwolfman13 wrote: »What's interesting there is if you look at satiety studies, higher carbs overwhelmingly provide greater satiety for most people in the studies. For sure there are people for whom low carb provides greater satiety, but actual studies indicate that the majority don't. I've also found that many people complaining of lack of satiety from carbs were eating a lot, if not primarily, "junk" carbs.
All I know is plenty of people swear by keto and Atkins type diets. I don't go that extreme myself, but I generally have no problems staying within my calorie target if I keep my carbs to less than 20% of total calories. Of course I also am doing this for blood sugar control, as I do have diabetes. If I go too far over my carb numbers, I end up craving more carb laden foods.
Even for initial satiety though, a breakfast of eggs and sausage fills me a lot better than a calorie equivalent bowl of oatmeal would.
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I was adviced to only eat unprocessed potatoes and eat wholemeal alternatives when possible. They have more fibre and their energy is realised more slowly so doesn't spike your sugars as much. Doesn't mean 100cals of one is any different, just better for your health and also keeps you fuller so you are less hungry. I get really hungry if I limit my carbs. Been there. I was told to also not eat 'double' carbs but this was also purely because of my own medical reasons. I do struggle to adhere as I love carbs, hoping the weight loss will mean this isn't as much of an issue.0
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They are all pretty well the same from a calorie point of view. They have varying amounts of fiber. Oatmeal is high in soluble fiber. Though I try and balance my meals to include protein, carbs and fat, I have never denied myself from bread and pasta.
For a real eye opener, weigh out a single serving of rice or pasta. That's it.
I figure it pays to get my carbs from a variety of sources. Each has their benefits and the varying textures are pleasing. Changing up the carbs also helps mix and match your meals for variety.
Chicken with Greek salad.
Butter chicken with brown Basmati rice
Chicken stew with Quinoa
Alfredo sauce (light) with chicken and pasta
Chicken and white bean chili
Parmesan chicken
Roasted chicken with sliced and breaded eggplant
Hot chicken open faced sandwich
McDonalds Chicken wrap
Perogies with chicken
Chicken with stir fry veggies
Then switch it up with beef, or tofu.
Virtually an endless variety of dishes available.1 -
Complex carbs are great for you! Things like fruit, rice, noodles, quinoa are so good for you and fuel your body and brain! Processed sugar carbs aren't good for you1
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White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.1
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The main difference between all carbs is how quickly they affect your blood sugar. There's an index for this called the glycemic index, and the higher the number, the faster and harder a carb-rich food raises your blood sugar levels [and how quickly your body burns through that food. Pure sugar has a really high GI so it raises blood sugar quickly, but is used up quickly, thus the term "sugar crash"].
It's why most recommend eating foods like wheat bread, oatmeal, corn, sweet potatoes, most fruit [they have GIs below 55] over more processed foods like cereal, white bread, white rice, russet potatoes and melons [they have GIs above 70].
Surprisingly russet potatoes have a GI even higher than pure glucose [glucose = 100, russet potato=111].CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.1 -
brichards_ wrote: »Complex carbs are great for you! Things like fruit, rice, noodles, quinoa are so good for you and fuel your body and brain! Processed sugar carbs aren't good for you
Fruit isn't actually complex carbs, they're mostly simple, even more simple than "processed" sugar.5 -
CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
Baked potatoes are among the most filling foods there are. Also 100 grams of potato has 77 calories with 18 grams of carbs. I don't want to know how many potatoes you think people eat to "quickly fill up your carb goal".0 -
The main difference between all carbs is how quickly they affect your blood sugar. There's an index for this called the glycemic index, and the higher the number, the faster and harder a carb-rich food raises your blood sugar levels [and how quickly your body burns through that food. Pure sugar has a really high GI so it raises blood sugar quickly, but is used up quickly, thus the term "sugar crash"].
It's why most recommend eating foods like wheat bread, oatmeal, corn, sweet potatoes, most fruit [they have GIs below 55] over more processed foods like cereal, white bread, white rice, russet potatoes and melons [they have GIs above 70].
Also keep in mind that the GI index is solely based on eating foods in isolation. The moment you eat them with other foods, it kind of goes out the window. Fat, proteins and fiber all slows the processing of carbs.
But even more so, there isn't really a reason to be concerns about spikes in BG or insulin if there isn't a medical issue to be concerned or a personal preference.
OP, cutting breads and pasta (if they are a big part of your diet) may be a way to create a deficit. But I eat bread every day and have lost 50 lbs and fairly fit.1 -
MarkusDarwath wrote: »cwolfman13 wrote: »What's interesting there is if you look at satiety studies, higher carbs overwhelmingly provide greater satiety for most people in the studies. For sure there are people for whom low carb provides greater satiety, but actual studies indicate that the majority don't. I've also found that many people complaining of lack of satiety from carbs were eating a lot, if not primarily, "junk" carbs.
All I know is plenty of people swear by keto and Atkins type diets. I don't go that extreme myself, but I generally have no problems staying within my calorie target if I keep my carbs to less than 20% of total calories. Of course I also am doing this for blood sugar control, as I do have diabetes. If I go too far over my carb numbers, I end up craving more carb laden foods.
Even for initial satiety though, a breakfast of eggs and sausage fills me a lot better than a calorie equivalent bowl of oatmeal would.
If for the same calories you could have 1 pound of potatoes or 75 grams of bacon, I know which would fill me up more.0 -
Cutaway_Collar wrote: »All calories are not the same. 100 calories of chocolate are not the same as 100 calories of lentils. That is the prime reason the whole calorie counting thing can be a farce when you don't pay attention to the detail.
You can eat 1600 bad calories and not see any progress. On the other hand, you may eat 2000 good calories and see very good progress.
The biggest culprit is how quickly your insulin levels spike based on your meal. A high simple carb diet like white bread or potatoes are rapidly digestible and increase body insulin. The slower the digestibility the better. Complex carbs take longer to process and the results are much better in terms of insulin levels.
Google the relationship between carbs, the enzyme lipase and triglycerides in fat cells. And you will make wise decisions in calorie counting.
This is absolutely wrong.4 -
Cutaway_Collar wrote: »All calories are not the same. 100 calories of chocolate are not the same as 100 calories of lentils.
A calorie is not a synonym for food. All foods are not the same and no one claims otherwise. But a calorie is a unit of measurement (it makes no sense to talk about a "calorie of lentil" or a "calorie of chocolate" -- your body does not recognize it as such), and therefore a calorie is a calorie. Food choice matters for lots of reasons, of course, including nutrition.
Carbs are different in that there are different types of carbs: starch, sugar, and fiber (in the US).You can eat 1600 bad calories and not see any progress. On the other hand, you may eat 2000 good calories and see very good progress.
Nope, if my maintenance is 1900, I'll lose on 1600 (whatever it's made up of) and gain on 2000.
What I eat may make it more likely I'll end up at 1600 or 2000 (or more), of course, and may affect maintenance if it affects how I feel/energy level. But this idea that you magically gain at less than maintenance calories if you eat too much chocolate is pure superstition, nothing more. There's no scientific explanation for it and many counter-examples.
(And I gained lots of weight eating a healthy--but for the excessive calories--diet that wasn't particularly high in carbs and without any IR problem. Calories. I've lost it now, eating basically the same sorts of meals, just less food overall.)3 -
CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
Plain potatoes are extremely filling for most and -- significantly -- much more so than potatoes with lots of fat (see, e.g., chips), even though the addition of fat lowers the GI.
This is one reason that the GI theory, much as people repeat it as some quote Bible verses, doesn't seem to play out in practice. There's a loose correlation between many lower GI foods and what people find to be filling carbs (probably due to fiber being one filling aspect of food), but there seems to be a lot more to it, and GI doesn't seem to be the real explanation.1 -
lemurcat12 wrote: »CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
Plain potatoes are extremely filling for most and -- significantly -- much more so than potatoes with lots of fat (see, e.g., chips), even though the addition of fat lowers the GI.
This is one reason that the GI theory, much as people repeat it as some quote Bible verses, doesn't seem to play out in practice. There's a loose correlation between many lower GI foods and what people find to be filling carbs (probably due to fiber being one filling aspect of food), but there seems to be a lot more to it, and GI doesn't seem to be the real explanation.
Thank you for a non-insulting reply.
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brichards_ wrote: »Complex carbs are great for you! Things like fruit, rice, noodles, quinoa are so good for you and fuel your body and brain! Processed sugar carbs aren't good for you
100% agree with this.
@gottagetitoff11, I'd do a little Google research on complex carbohydrates versus simple carbohydrates. I do not believe that all carbs are created equal. I think you asked quite the controversial question, here!0 -
CommandaPanda wrote: »brichards_ wrote: »Complex carbs are great for you! Things like fruit, rice, noodles, quinoa are so good for you and fuel your body and brain! Processed sugar carbs aren't good for you
100% agree with this.
@gottagetitoff11, I'd do a little Google research on complex carbohydrates versus simple carbohydrates. I do not believe that all carbs are created equal. I think you asked quite the controversial question, here!
Starch is a complex carbohydrate, the carbs in fruit is mostly simple ones. In the same breath people talk badly about starchy foods and how good fruit are as they say complex carbs are good for you and simple ones should be avoided.2 -
Food gives you energy NOT just carbs I can assure you protein and fat will give you energy too. I ride a bike 18-20 miles every day, workout with weights 6 days a week, average 20,000 steps every day and my carbs are under 100 grams Most days. My friends don't understand or simply can't comprehend where I get my energy from some day they will get off their butts and live an active lifestyle..
You could go Carb free for months and live (Protein and fat calories will store as glycogen and the body will use them for energy when needed) you couldn't go without Fat and protein- Think food not just carbs.
My 2 cents
Carbs will make you Thrive so do eat them2 -
The difference between carbs is that some will keep you full longer than others.lemurcat12 wrote: »CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
Plain potatoes are extremely filling for most and -- significantly -- much more so than potatoes with lots of fat (see, e.g., chips), even though the addition of fat lowers the GI.
This is one reason that the GI theory, much as people repeat it as some quote Bible verses, doesn't seem to play out in practice. There's a loose correlation between many lower GI foods and what people find to be filling carbs (probably due to fiber being one filling aspect of food), but there seems to be a lot more to it, and GI doesn't seem to be the real explanation.
Alright but... that doesn't make much sense. I mean, the oil used to fry stuff is not very filling for sure, but a potato with a bit of sour cream will be more filling than a plain potato.CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
This, pretty much. Nothing is more filling for me than some beans with some fat (eggs, bacon, or just refried beans). It's all about the fiber, and why a lot of doctors tell you to switch to 'wheat' stuff instead of 'white' (which is really not good advice as a lot of 'wheat' things don't really have whole grains in them, but heck).0 -
The main difference between all carbs is how quickly they affect your blood sugar. There's an index for this called the glycemic index, and the higher the number, the faster and harder a carb-rich food raises your blood sugar levels [and how quickly your body burns through that food. Pure sugar has a really high GI so it raises blood sugar quickly, but is used up quickly, thus the term "sugar crash"].
It's why most recommend eating foods like wheat bread, oatmeal, corn, sweet potatoes, most fruit [they have GIs below 55] over more processed foods like cereal, white bread, white rice, russet potatoes and melons [they have GIs above 70].
Also keep in mind that the GI index is solely based on eating foods in isolation. The moment you eat them with other foods, it kind of goes out the window. Fat, proteins and fiber all slows the processing of carbs.
But even more so, there isn't really a reason to be concerns about spikes in BG or insulin if there isn't a medical issue to be concerned or a personal preference.
OP, cutting breads and pasta (if they are a big part of your diet) may be a way to create a deficit. But I eat bread every day and have lost 50 lbs and fairly fit.
This is very true, but the OP was mainly looking for differences between types of carbohydrates, and the glycemic index of each carb is the biggest difference between carb sources. In the end, all carbs give the same amount of energy, just some provide it faster than others.1 -
The difference between carbs is that some will keep you full longer than others.lemurcat12 wrote: »CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
Plain potatoes are extremely filling for most and -- significantly -- much more so than potatoes with lots of fat (see, e.g., chips), even though the addition of fat lowers the GI.
This is one reason that the GI theory, much as people repeat it as some quote Bible verses, doesn't seem to play out in practice. There's a loose correlation between many lower GI foods and what people find to be filling carbs (probably due to fiber being one filling aspect of food), but there seems to be a lot more to it, and GI doesn't seem to be the real explanation.
Alright but... that doesn't make much sense. I mean, the oil used to fry stuff is not very filling for sure, but a potato with a bit of sour cream will be more filling than a plain potato.
Keep calories the same, and that's not so. And certainly people are much more likely to overeat chips without feeling satiated than some roasted potatoes with minimal fat. (I'm sure there are exceptions.) While this is my experience, it's also what the people who put together the satiety index discovered with their tests. (People differ, of course--I do believe some find fat satiating, even though I don't.) For me, the sour cream or butter adds basically nothing to how filling it is. Wish it did, I'll eat fat anyway if the taste is worth it because being satisfied goes beyond hunger, but it doesn't.1 -
The difference between carbs is that some will keep you full longer than others.lemurcat12 wrote: »CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
Plain potatoes are extremely filling for most and -- significantly -- much more so than potatoes with lots of fat (see, e.g., chips), even though the addition of fat lowers the GI.
This is one reason that the GI theory, much as people repeat it as some quote Bible verses, doesn't seem to play out in practice. There's a loose correlation between many lower GI foods and what people find to be filling carbs (probably due to fiber being one filling aspect of food), but there seems to be a lot more to it, and GI doesn't seem to be the real explanation.
Alright but... that doesn't make much sense. I mean, the oil used to fry stuff is not very filling for sure, but a potato with a bit of sour cream will be more filling than a plain potato.CorneliusPhoton wrote: »White potatoes and white bread and rice quickly fill up your carb goal and quickly spike and drop your blood sugar. Eat higher fiber carbs and you can usually eat a lot more of them and stay satiated longer.
This, pretty much. Nothing is more filling for me than some beans with some fat (eggs, bacon, or just refried beans). It's all about the fiber, and why a lot of doctors tell you to switch to 'wheat' stuff instead of 'white' (which is really not good advice as a lot of 'wheat' things don't really have whole grains in them, but heck).
I love and eat potatoes frequently. But toppings have no impact on increasing satiety for me. So adding sour cream won't increase satiety or the need for a smaller potato. It's one reason I cut out many fats. Proteins and starches are my go to. And I put a little butter for taste.0 -
Is it making sense yet?
My 2-cents ... I'll never bypass having a potato ... while it is considered a starchy, or simple, carb ... it is loaded with good nutrients. It only becomes an unhealthy choice when it is fried in fat or dosed over with cheese whiz or gravy or mixed with cream and lots of butter. Just, like anything, I would not eat a potato every day, but one or two a week, especially baked and eat the skin as well ... yummm.
My diet consist of 70% saturated fat, sourced from animal fat, butter, cream, coconut oil, avocado, and the list goes on an on. My cholesterol is 163 with a 5.1-1 ratio, triglycerides are 54. Loosing weight is not simply putting yourself in a caloric deficit, it has more to do with the quality of the calories you eat and the way your body manages those calories. Everyone is different and processes their food differently.
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