Do Sweet Potatoes Have a Lower Glycemic Index Than White Potatoes?

Hi,
For years I have tried losing weight on and off by cutting carbs out of my diet, but each time this just made me feel terrible and I would gain the weight back as soon as I resumed my usual eating habits. Recently I've been trying to make lasting changes toward a healthier diet, like including more whole grains instead of white flour. It's been working to help me lose weight slowly but surely at a rate of about a pound each week. My question for you is, I've been replacing white potatoes with sweet potatoes because I think they have a lower glycemic index ... is this true?
--Tess B.

Dear Tess,

Congratulations on making changes for a more lasting healthy diet and on seeing the real results! When you set these healthy new standards that you can continue to follow you won't have to worry about going off a diet ever again.

The glycemic index of a sweet potato is, in fact, lower than that of a white potato: 55 for the former and about 75 for the latter. However, this number refers to the increase in blood glucose seen when ingesting the food by itself. Normally potatoes are consumed as part of a meal and the combination of various foods changes the overall effect on your blood glucose level.

There are advantages to consuming a diet that is composed of lower glycemic index foods in general. Many studies show that people who follow a low-glycemic index diet have a better time losing weight and body fat, and incidences of some chronic diseases are reduced as well. Furthermore, sweet potatoes contain a higher level of some nutrients than white potatoes, including more calcium, more vitamin C, and loads of beta carotene (not found in white potatoes) which turns to vitamin A in your body.

If you top baking potatoes with butter and/or sour cream when you have them, you'll also be saving these added calories if you have a sweet potato instead--unless, of course you are someone who likes brown sugar and butter on yours!

So, while avoiding white potatoes is not necessary to promote weight loss (they are still a good source of vitamin C, fiber, and complex carbohydrates) the sweet potato is a wise substitute to make on frequent occasions.

I wish you continued success with your healthy lifestyle changes and weight loss.

Do Nutrient Needs Decrease as Calorie Intake Decreases?

Hi,
Thanks for your educational blog.
I am wondering about daily nutrition charts. Common sense tells me one thing but I might be wrong.
I've seen a chart for a 2000 calorie daily target that has all the amounts for the nutrition label from fats down to the vitamin %. If I want to lose weight following a 1200 calorie plan, don't the other amounts also go down? Is there a set recommendation on this or would it be for the individual?
Thanks so much....
Joyonya,
Bonnie

Dear Bonnie,

The charts you see with nutrient recommendations for a person eating 2000 calories per day were developed for use on food labels. The Daily Reference Intakes (which have essentially replaced the Recommended Dietary Allowances) tell how much of each nutrient is recommended based on gender and age. Since the food labels can't speak to each person and include children, nursing moms, athletes, and mature adults all in one small chart, the Daily Values were established: These are the levels you see on the food labels and are recommended for the average person who consumes about 2000 calories per day.

Recommendations for different nutrients for the average adult woman are not differentiated based on weight or activity level. Basically they are just averages taken from studying a group of women to see how much is needed to maintain normal body functioning and healthy tissue stores. Different people may need slightly different levels regardless of their weight or activity--just based on individual body chemistry--so the recommendations take all this into account and add a margin of safety as well.

The only nutrients that change based on calorie intake are some of the B vitamins which are used to metabolize carbohydrates. The more you eat, the more of these nutrients you need to metabolize what you're eating. As a woman, you still need the same levels of vitamin C, iron, calcium, etc regardless of whether you are on a weight loss diet or not.

As you reduce your calorie intake, the percentage of calories from protein, carbohydrates, and fats remains the same; the actual number of grams will be reduced since the total figure is smaller. The same recommendations stay for grams of fiber, regardless of your calorie intake.

Probably the safest way to assure you are getting the required nutrients on such a low calorie intake is to take a basic vitamin/mineral supplement that supplies close to 100% of the daily values and an additional calcium supplement (as the amount required cannot fit into a tiny pill). Another way is to follow the food pyramid guidelines so you are getting a variety of nutritious foods.

Here is the food pyramid website: http://www.mypyramid.gov/
and here is information on nutrient needs for each gender and age group from the USDA: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=256&topic_id=1342

How Does Frying Food Increase Calories?

Does the act of frying itself increase calories, or just the amount of oil absorbed by the food? If I pan fry potato slices in 1 Tablespoon of oil which has 125 calories/tablespoon, and after frying get 1/2 of the oil back, have increased the calorie count of dish by 63 calories, 125 calories, or more?
Thanks, John N.

Dear John,

Yes, only the calories from the oil absorbed are what increases the calories in your food. That's why pan frying is preferred to deep frying--less oil equals less fat and calories that will end up on your plate! If there's oil left in the pan, that's fewer calories in your food. If you blot the food off on a paper towel, there will be more potential calories left on the paper towel and even less in your food.

Your calculations are correct: absorbing half of the tablespoon of oil will only add 63 calories to your potatoes! (By the way, oven "frying" them by lightly coating them with vegetable spray will probably add even fewer calories to them).

Treatment for Metabolic Syndrome

Laurie,

I have suspected for years that I have metabolic syndrome. My doctor is not convinced (he is old school) and thinks I need to eat less and exercise more. I don't think he believes I do eat very little and am very active. I have all the symptoms, and am currently taking medication for hypertension and eating low fat for the cholesterol. However, my large abdomen is not going down. Do you know of any other dietary things or herbs or supplements to try? I have heard exercise helps but there again some say it should be vigorous training while some say long daily walks. Any help appreciated! --Barry M.

Dear Barry,

I certainly sympathize with your situation. Metabolic syndrome is characterized by excessive belly fat, compromised glucose metabolism, elevated triglycerides, and high blood pressure. The treatment is, indeed, eating less and exercising more to lose weight and fat.

There are no herbs or supplements to help this, and the exercise does not have to be vigorous. Many times we believe we aren't eating much and that we are active when we are doing so only at times. We focus on the positive actions we are taking for our health, but tend to ignore the days we are less active because of weather or other obligations, and the times we go out to eat to celebrate or entertain or socialize and have a bit more than we know we should.

My suggestion is to start keeping records of your diet and activity. A food diary will show you how much you truly eat. Especially when we are "watching" our diet, we tend to 'treat' ourselves to more snacks and desserts and high calorie foods because we've been doing so well on our diet! You will notice right away that when you have to write something down you will stop to think about it and realize "Hey! What am I thinking, grabbing this donut!" and you will end up eating less and losing weight. You might even keep a record in the margin of your food diary of foods you 'almost ate' but then stopped yourself, just to see how many calories you are actually saving yourself by recording your intake.

For exercise the simplest way is to wear a pedometer--you can find very inexpensive ones in the sporting section of a Walmart or other department store. Keep track of your daily steps and try to increase by 1000 daily steps each week (which is just 1/2 mile per day) until you can get up to 10,000 steps a day (this equals 5 miles). Walking 5 miles a day can be divided up throughout the day to include taking stairs instead of the elevator, parking a little farther when you are going to a store, and taking 10 minute walks whenever you have a break. A one-mile walk will put 2000 steps on your pedometer and takes most people just about 20 minutes.
Ultimately you will burn about 100 calories for every 2000 additional steps you take, and you can end up losing a few pounds a month just by walking a bit more!
Do let me know how you're doing with this in a few weeks, I'm conifdent it will work surprisingly well for you.

Is a 3-ounce Meat Portion Recommended?

Hi,
Should any type of meat or poultry that is consumed be only 3 oz, or does it depend on whether it's steak or chicken? I've read that it should be no larger than the palm of the hand. Is that true? Thanks, Danielle H.

Dear Danielle,

A 3-oz portion of a "protein" food (usually an animal product) is often what is recommended for those on a weight loss, low-fat, or low-cholesterol diet. It's enough to provide protein and other nutrients for anyone who eats two servings per day. There is no reason not to eat 4, 5, or 6 ounces if you are not overweight and you are hungry enough to eat this much once in a while. The problem is that many people often eat 1/2 pound hamburgers or 12 ounce steaks, or take second helpings all of the time and they are overweight or suffer from elevated cholesterol levels or other health problems that large servings of meat will not help.

Whether it's steak, chicken, pork, or fish, about 3 ounces provides about 20 grams of protein--enough to bring the daily protein intake--within an otherwise balanced diet--to 60-80 grams which is what the average person needs. Larger servings add unnecessary calories, fat, cholesterol, etc and over time become an unhealthy habit. A good way for most people to gauge a 3-oz portion (without weighing everything you eat) is to estimate about the size of the palm of your hand, or about the size of a deck of cards.

How Do I Know My Vitamin Requirements?

I am a 55 year old woman, 5'2" tall, 200 pounds. I am starting a 1500-1600 calorie level diet. Where can I find the vitamin needs for someone my age? --Claudia G.

Dear Claudia,

That's great you are concerned with a healthy diet as much as you are losing weight! The daily reference intakes can be found in many places, including food labels. The way the needs were established was by doing studies on a wide range of individuals. The need to prevent deficiencies and establish healthy blood levels was calculated. Then a substantial margin was added, so the levels published cover about 97% of the population who are healthy. Because you are over age 50 some of the levels are a bit different.

Here is a comprehensive table with needs for nutrients at different life stages, including upper safe limits, food sources, and special considerations.
http://www.iom.edu/Object.File/Master/7/296/webtablevitamins.pdf

Feel free to let me know if you have any questions about a specific nutrient and I'll try to get you the information you are looking for :)

Am I Eating Too Many Bananas?

I am a 30 year old man, about 6 feet tall and 160 pounds. Daily, I eat 4 bananas (for the potassium and also because, I love them!), munch on almonds, drink a glass of pure pomegranate juice, and 6-8 glasses of water. Is there such a thing as eating too many almonds? --Matthew N.

Dear Matthew,

Because of the fact that you are not overweight, it would seem you are not eating too much of anything. In one scenario, eating too much of something would mean eating too many calories and would cause you to be overweight.

In another scenario, however, eating many servings of one food keeps you from eating other foods. You may have an unbalanced diet if you eat four bananas a day because it's less likely you'll be eating other fruits. Sometimes people eat so much of one healthy food (such as people who drink 8 glasses of milk each day) that they push other healthy foods out of their diet. This can mean you are eating too much of a food, even one that is considered to be good for you such as almonds or bananas.

Consider alternating bananas for other fruits and even vegetables. Limit almonds to 2 ounces per day and try, at least, having another variety of nuts. Consider whether you are including protein sources such as lean meats, poultry and/or fish; vegetables; whole grains, and dairy products to balance out your diet and assure an intake of all the essential nutrients.

FYI, potassium is found in many foods we commonly eat (most fruits and vegetables, dairy, potatoes, even coffee and tea) and I have never seen anyone with a potassium deficiency unless they are on certain medications that cause their body to excrete potassium.