Carbohydrates, the truth.

Carbohydrates, love them or hate them there is no doubt they play a major role in everyone’s diets. Whether they be piled on our plates in the form of pasta, rice or bread served with our evening meal or rigidly controlled in order to maintain an unbelievably lean body; these energy foods are essential for both our body and brain to function healthily.

A suggested low carbohydrate balanced plate



The Eatwell Plate - the yellow shows the recommended

quantity of starchy foods the British public should consume

The government recommends that a third of our diet consist of starchy foods; however with obesity ever increasing many of us are restricting our carbohydrates intake in order to reduce our waistlines. Why? Generally because we read it in a weekly gossip mag or our friends are doing it and we see great results and lower readings on the scale. But is cutting out carbohydrates a realistic and healthy way to control our weight?

Carbohydrates, as the name suggests are a combination of two water molecules (oxygen and hydrogen) and a carbon atom, it means “watered carbon”; this gives us a clue about how restricting them results in an almost immediate weight loss. When we eat a carbohydrate, which either takes the form of sugars, starches or cellulose found in sweets, bread and vegetables respectively; the gut breaks it down and it is absorbed into the blood in the form of glucose, commonly known as blood sugar. This activates the pancreas to produce a hormone called insulin which picks up a molecule of glucose and transports it into our cells to be used as energy. Any excess glucose, and there normally is excess in our blood, is transported to our liver where it is converted to glycogen, a storage molecule. This glycogen travels to the muscle where it binds with water before being stored here. The more carbohydrate eaten the more glycogen in the blood and the more our muscles pull water into our cells. Therefore when we restrict our carbohydrate the reverse happens, our muscles are depleted of glycogen and therefore water loss results too.  This fools many of us into think we have lost fat when actually as soon as we eat a carbohydrate source again our muscles will store it along with excess water and we will regain all the weight.

However reducing our carbohydrates can indeed help with weight control and improve health especially in sufferers of Poly Cystic Ovary Syndrome, Diabetes and some evidence suggests it may reduce symptoms of Chronic Fatigue Syndrome. A 26 year research study of over 13,000 people found those that swapped carbohydrates for meats had an increased mortality risk due to cardiovascular disease thought to be due to the high fat content of some meats such as beef. However there was a decreased mortality risk in those that swapped carbohydrates for vegetables in comparison to those that ate a normal diet and included a third starchy foods. This suggests that if we swap starchy foods for vegetables we lose weight and increase life expectancy. Making this swap means a reduction in calories consumed as well as increasing vitamins and minerals, indeed leading to weight loss and improved health. However this swap must be done safely and with expert advise.

The low carbohydrate food pyramid

The Manual of Dietetic practise states that only 50g carbohydrates daily are needed in order to avoid the body going into the potentially dangerous state of ketosis. Ketosis is when fat is used as the primary energy source and ketones are produced, these are the things which often make people on the renowned Atkins diets have smelly breath and a strong body odour. To put things in perspective, two pieces of bread and half a cup of lentils contain 50g carbohydrates. Starchy and sugary foods are the main source but they are also contained in fruits and vegetables in different quantities.

Looking back in time, a low carbohydrate diet was the norm. Hunter gatherers would eat diets high in meat and fat but low in grains. It was the invention of agriculture that brought about the rise of carbohydrates in the human diet. Although research suggests the main reason for so many British being overweight is the availability of high fat foods, the ease of access and low cost of to high carbohydrate has also contributed to this increase. Today however there are a range of diets, from Atkins, to The Zone Diet to the South Beach diet that reduce carbohydrates and promise weight loss and weight loss often occurs. Sadly however, a large proportion of this is water loss and the other proportion is because a reduction of overall calories occurs, meaning more energy is expended that consumed.





Bodybuilders often consumed low carbohydrates in their

pre competition phase



It would be incredibly difficult to consume a NO carbohydrate diet, but many people successfully follow low carbohydrate regimes, either in intervals of continually. Body builders would eat very low carbohydrates pre competition in order to define muscles then the day preceding the contest consume lots of starchy foods in order to “pump” up their muscles with water. But is there a cost to low carbohydrate eating? In terms of health the vitamin thiamine is found in bread, oats and fruit – all high to medium carbohydrate sources, and many breads are fortified with calcium and cereals with iron and B vitamins, so a low carbohydrate diet would lead to deficiencies in some essential minerals and vitamins. However a multi vitamin and iron supplement are cheap to buy over the counter so these would be essential for anyone on a low carbohydrate diet.



Other consequences of undertaking a diet low in pasta, breads, rice and some fruits would be a lack of fibre, causing uncomfortable and unpleasant bowel motions, however ensuring enough liquid is consumed as well as adding linseeds or flaxseeds to meals would easily increase fibre. Unfortunately cutting out our carbohydrates could make us use more fats in cooking and eating in order to maintain energy levels, which may lead to high cholesterol and cardiac problems in the future.  As well as these downsides, their fast weight loss may lead to yo-yo dieting which can play havoc with our metabolism. However if weight loss is the result of a low carbohydrate diet, it means a reduction in the chance of getting type two diabetes, heart disease and increase life span as well as gain confidence and happiness with our bodies.

An example meal from the Atkins diet

In conclusion low carbohydrate diets can be successful if it is comprehensively planned with specialist support. If weight loss or maintenance occurs on a low carbohydrate intake along with no deficiencies arising then a low carbohydrate diet is a very wise choice.

Not so naughty ... yet still quite nice.

PER CAKE: CALORIES 98kcal, FAT 2.4g, CARBOHYDRATE -15.4g, PROTEIN  4.8g

I do not just want to make a healthy alternative for a cake but an actual healthy cake. I want it to look like cake, smell like cake and taste like cake, but is this even possible? Surely if it was then either a health freak or supermarket brand would have them filling their health food isles. However I am going to give it a very good go.

My first trial I had planned to make three super healthy cupcakes however baking is most definitely experimental science and therefore things do not always go to plan, the following mixture made nine large cupcakes.

In order to decrease the most calorific part of the typical Western cupcake, the fat, I removed butter completely and used a combination of low fat cream cheese, mango puree and natural yoghurt to gain the same consistency. Without fat a cake will become denser, to overcome this I whisked an egg white until stiff before folding into the mixture in an attempt to add air to the cake.

To replace the ‘empty calories’ in huge quantities in most cakes. I replaced the sugar with a small amount of artificial sweetener, but mainly relying on the natural fruit sugars in the strawberries to provide the sweet taste you desire in a good cake.  

The quantities can be decreased or increased in synchronisation to adjust to how many cakes are desired.

INGREDIENTS:

v  90g Wholemeal flour

v  1 tsp Baking powder

v  30g Oats

v  1 Egg white

v  ½ Egg yolk

v  25g Sweetener

v  40 ml Low fat natural yoghurt

v  25g Low fat cream cheese

v  225ml Skimmed milk

v  5g Mango puree

v  160g Strawberries

v  5g white chocolate

METHOD:

1.       Preheat oven to 180o and line a muffin tin with paper cake cases.

2.       Mix the dry ingredients together in a large bowel – wholemeal flour, baking powder, oats and sweetener

3.       Mix the wet ingredients (EXCEPT THE EGG WHITE) in another large bowel ensuring all forms one smooth liquid – egg yolk, low fat natural yoghurt, low fat cream cheese, skimmed milk and mango puree

4.        Mash the strawberries with a fork and heat in a saucepan in order to evaporate some of the water, leave to cool.

5.       Add the wet ingredients and cool strawberry puree to the dry ingredients and combine well.

6.       Whisk the egg white until it forms stiff peaks and fold into the mixture.

7.       Equally distribute the mixture between the cupcake cases, filling each case about two thirds.

8.       Bake in the centre of the oven for 15-20 minutes until golden brown

9.       Remove from oven and uniformly dispense the 5g grated white chocolate on the top of the cakes.

Taste: The cakes tasted fairly sweet but would be better a little sweeter to suit my taste as it was the wholemeal flour that took over the flavour slightly.

Smell: During baking the cakes smelt like traditional Western cakes, both the strawberries and wholemeal flour over ride the cake smell on removal from the oven.

Texture: On the first day of baking the cakes were of a sticky consistency and difficult to remove from the cases in one piece however on days 1,2 and 3 the consistency  improved. They were very airy and not dense despite no fat in the ingredients, the whisked egg white worked well.  

Look: The cakes rose well but due to their low density when the white chocolate shavings were added the weight of them made the cakes sink a little in the middle.

Thumbs up from Finnley

The final test was to see whether my three year old son would eat one of mummy’s new cakes – he did and he loved it, even asking for seconds!

IMPROVEMENTS FOR NEXT TIME:

v  Add more fruit to ensure 1 portion in each cake by experimenting with drying strawberries.

v  Add corn flour to the strawberry puree to thicken up the mixture

v  Try with the addition of a small amount of low fat spread high in mono and poly unsaturated fat.

v  Increase oat contents to increase cholesterol lowering properties

v  Swap low fat yoghurt to yoghurt containing stanols and sterols to increase cholesterol lowering properties

Nutritional analysis

TRIAL ONE	Units	Calories	Protein	Fat	Carbohydrate
Flour	100g	330	8.9	1.2	75.6
90	g	297	8.01	1.08	68.04
Oats	100g	375	11.2	9.2	66
30	g	112.5	3.36	2.76	19.8
Egg white	100g	36	9	0	0
one		36	9	0	0
Egg yolk	100g	339	16.2	30.5	0
half		169.5	8.1	15.25	0
Sweetener	100g	380	1.4	0	93.7
25	g	95	0.35	0	23.425
L/F yoghurt	100g	56	4.8	1	7.4
40	ml	22.4	1.92	0.4	2.96
L/F Cream cheese	100g	132	14.9	8	3.5
25	g	33	3.725	2	0.875
Skimmed milk	100g	32	3.4	0.2	4.4
225	ml	72	7.65	0.45	9.9
Mango puree	100g	71	0.7	0.1	16.7
5	g	3.55	0.035	0.005	0.835
Strawberries	100g	27	0.8	0.1	6
160	g	43.2	1.28	0.16	9.6
TOTAL		98	4.85	2.46	15

A Gap in the Market?

They grace the shelves of supermarket aisles, they are temptingly displayed in bakery windows and they are the perfect accompaniment served with a coffee from the local cafe. Cakes, biscuits and pastries are utterly delicious and there is not a person in existence that does not enjoy these sweets treats. However these wonderfully tasting foods are commonly high in fat, sugar and calories, the perfect recipe for obesity, heart disease, stroke and potentially an early death.

The traditional jam and cream layered sponge cake, eaten by the British since the Victorian era contains a colossal 400 calories per 100g and is 28% sugar, 19% fat of which 12% is saturated fat; and considering portion sizes seem to be growing in size on a daily basis, the average serving being offered in well know coffee shops is at least 180g  - just one piece of the moorish delight would be over half of the recommended daily intake for saturated fat and contain more energy than a typical cottage pie. Is it really worth it? Well, judging by the way the British public buy these sugary pleasures it certainly is.

 Nearly every cake and biscuit is high in calories, these calories, otherwise known as energy quickly add up and lead to fast weight gain. It only takes 3,500 calories to increase body weight by an entire pound, so going from beautifully curvy to fat in as quick as six months effortlessly occurs in many individuals. It is the fat in these products that is responsible for the high energy content. In just one gram of fat there are nine calories, with alcohol containing seven calories, and carbohydrates and protein containing less than half that, at just four calories per one gram it is clear to see that these high fat foods are designed for limited intake. It is the high levels of saturated fat in these foods that is the most dangerous, other than being sky-scrapingly high in calories this fat in excess leads to dangerous cholesterol levels putting an individual at risk of heart disease and stroke.

The high sugar values are known as “empty calories” in the health industry; sugar contains calories, four per gram to be precise but has no other nutritional benefits, no vitamins or no minerals. As soon as it is consumed it is quickly absorbed by the gut, dramatically increasing the blood sugar and giving a buzzing, energetic feeling.   However this rise drops just as quickly leading to tiredness and hunger and highly likely feelings to eat more high sugar food to relive the oomph, leading to more unnecessary calorie intake and an increased weight.

A good old fashioned "cake"

So where did these death traps even come from?... Cakes originated from Ancient Egypt where they were bread like consistency, sweetened with honey and filled with dried fruits and nuts. So the earliest cakes were actually a pretty healthy food. Even in Medieval European times cakes were still fruit or spice based and were kept as storage items for winter.  The modern day cake with icing developed mid-17^th century when refined sugar was invented and over time refined flour replaced yeast and butter cream replaced the original egg white icing to create the traditional tea time treat. Maybe, with obesity related deaths on the increase it is time to take the cake back to its routes, back to the days of the pyramids?

From my experience as a personal trainer and student dietitian I cannot express hugely enough the mammoth gap in the marketplace for a healthy, bakery like product. To combat sugar cravings by tasting like a naughty indulgence and ease off hunger until dinner time without resulting in a huge energy intake and putting a halt to the diet. Clients and patients alike often remark they need something to replace the mid morning biscuits or after work slice of cake, because as nutritious as the suggested swap to a piece of fruit is, in comparison to a moist chocolate cup cake with perfectly smooth butterscotch icing, it purely does not measure up on taste, texture or that happy fullness feeling. It is simply no surprise that people fall off their healthy diet tracks.

Fancy this...or a banana?

So over the coming months I will use my knowledge as a personal trainer, nutritionist and dietetic student and my taste buds as the owner of a set of very sweet teeth to create a lovable treat that...

·         Is tasty with a luxurious texture and indulgent feeling

·         Contains one portion of fruit

·         Contains calcium

·         Has a beneficial effect on cholesterol levels

·         Is low in calories, fat, saturated fat and refined sugar

... This bakery delight will be as pleasing on the hips as it is on the lips!