Why is my trainer telling me to eat whole grains?

Dear Dr. Sears,

I’ve been doing the PACE program on my own and I love it but still work with a trainer from time to time. He tells me that I need to change my diet and eat a whole bunch of whole grains every day – in fact, five times a day. He’s got me eating whole-grain rice, whole-grain bread or whole-grain pasta with every meal and snack. He says that the carbs will increase my workout stamina and endurance. But I’m confused. Don’t carbs make you gain weight? So what’s the real deal, Doc?

Robbie D.

Dear Robbie,

Ever since the government began advocating a low-fat diet, people have turned to carbs as their number-one source of nutrition. So it’s not surprising that there’s a lot of confusion and misinformation out there today. Even supposed “experts” are confused.

Here’s the thing. When trainers recommend loading up on carbs, it’s usually for conventional endurance training … working out for 45 minutes to an hour at a time. That’s not what PACE is about. Instead of long, boring workout sessions, PACE focuses on short bursts of intensity. And there’s a good reason for that.

You see, when you exercise your body uses something called ATP for the first two or three minutes. It’s the most readily available source of energy, but becomes depleted quickly. So after a few minutes, your body switches to carbs stored in muscle tissue. This lasts for 15 to 20 minutes before you switch to fat.

That may sound good in theory, but there’s a major flaw when it comes to using fat for energy. When you melt fat during exercise, it tells your body it needed the fat. This trains your body to make more fat for the next time you exercise.

But short-duration exercises like PACE tell your body that conditions are perfect to shed fat and build muscle – not to keep lots of fat stores around for long-duration exercise. When you eat a lot of carbs, it sabotages this natural process.

Plus, a diet high in carbohydrates including whole-grain foods increases your risk for a whole slew of medical problems like:

Obesity. Carbs are the most fattening foods per calorie – especially the empty, refined carbs you find in most of today’s white breads. These nutrient-poor foods signal your body that you are nutritionally deprived or starving. This shifts your metabolism toward fat building. The more of them you eat, the greater your risk of weight gain.

Heart Disease. Refined carbohydrates are the main cause of heart disease in the modern world. These foods are very high on the glycemic index. Over time they can reduce the elasticity of your arterial walls, which can lead to cardiovascular disease or heart attack.

Diabetes. High-glycemic carbohydrates spike your blood sugar, which triggers a release of the hormone insulin. The more carbs you eat, the more insulin is released. This can lead to diabetes and insulin resistance.

You’re much better off skipping the carbs and the “sugar high” you get from them. Instead, focus on healthy fats and proteins from natural sources. Here are five tips that will work with PACE to keep you thinner, healthier and more energetic:

1. Stay away from foods that rank high on the glycemic index. This includes rice, breads, grains, pasta, corn and potatoes.

2. Try making protein the focus of each meal. It kicks your metabolism into high gear and helps keep your blood sugar stable throughout the day.

3. Add meats, poultry and fish to your diet. A good old-fashioned steak won’t raise your blood sugar and the protein will help you handle insulin better, build muscle and repair tissue – all essential for staying lean and preventing diabetes. I prefer grass-fed beef, free-range poultry and wild-caught fish.

4. Snack on nuts and seeds. They are a good protein source and contain heart-healthy omega-3 fatty acids. They’ll also help keep you full so that you’re not tempted to grab a bag of chips or candy bar for an afternoon snack.

5. Avoid processed foods, sweeteners and high fructose corn syrup. These foods have been linked to obesity and insulin resistance.

To Your Good Health,

Al Sears, MD

1 “How High Carbohydrate Foods Can Raise Risk For Heart Problems,” ScienceDaily, Tel Aviv University, June 27, 2009