The Whole-Grain Truth

The Whole-Grain Truth RUNNER'S WORLD MAGAZINE
Sure, you eat lots of carbs to fuel your running. But are they the right ones?
By Sally Wadyka

Runners have long practiced the art of carbo-loading (we practically invented it!). And as everyone around us succumbed to carbo-phobia, we smugly ate our way through the breadbasket before every race without worry. But what got lost somewhere between carbo-loading and carbo-loathing is the fact that not all carbohydrates are created equal. "Runners used to just be concerned with getting enough carbs," says Lisa Dorfman, R.D., a sports nutritionist in Miami. "Now we're taking it a step further and looking at which carbohydrates are best for us."

These days runners aren't the only ones taking a closer look at the kinds of carbs they're eating. The new Dietary Guidelines, announced by the USDA earlier this year, specify, for the first time, not just how many servings of carbohydrates we should be eating every day, but also what type of carbs each serving should be. The guidelines recommend an average of six ounces of carbohydrate per day (based on a 2,000-calorie diet) and call for half of that--or at least three ounces--to be consumed as whole grains. "Research showed that the average American was only eating about one serving a day of whole grains," says Suzanne Farrell, R.D., a spokesperson for the American Dietetic Association.

The popularity of very low-carb diets may have played a role in the general public's move away from healthy whole-grain foods. That's why Arthur Agatston, M.D., author of The South Beach Diet (Rodale Books, 2003), is quick to reassure that his eating plan--after a virtually carb-free first two weeks--advocates the inclusion of lots of nutrient-rich whole grains. "The way you can judge how healthy a carbohydrate food is, is to look at the amount of fiber it has," he says. "The more fiber, the more slowly it'll be digested, the more nutrient-dense the food will be, and the better it is for your heart, your cholesterol, and your overall health." So whole-grain foods, which are full of fiber, should be regular staples in your daily diet.

But what exactly are whole grains? "Whole grains are just that, the entire grain including the bran, the germ, and the endosperm," explains Farrell. And it's within the whole grain that we find nutritious B vitamins, iron, magnesium, selenium, and fiber. When whole grains are milled into refined grains, the bran and the germ--and the nutrients they pack--are lost. "Lots of refined carbohydrates are fortified to add back some of the nutrients, but you can't add back all the fiber," says Farrell.

Runners, of course, require more than the average amount of total carbohydrates in their diets, especially in the days leading up to a marathon or other endurance race. Carbohydrates are, after all, the body's top choice for fuel and the best energy source for working muscles. In general, "Runners should be taking in about 50 to 65 percent of their calories in the form of carbohydrates," says Jaclyn Maurer, Ph.D., research specialist at the University of Arizona. The fitness runner will do fine at the lower end of this range, while high-mileage runners will be best served taking in close to 65 percent of their calories in carbs. And while no nutritionist is going to advocate eating large amounts of cookies or other refined carbohydrates, the good news for runners is that all carbs can play a role in a healthy diet. "I don't like to classify carbs as 'good' or 'bad,'" says Maurer. "It's just that whole grains have more fiber so they take longer to break down, while refined or processed grains have little fiber and are quickly and easily broken down and used for energy." That means both types of carbs serve a purpose.

Before a long race or run, you want to take in carbs such as whole grains and whole fruits because they will offer slow-burning energy. "It's almost like you're running with an IV slowly dripping sugar into your blood stream," says Dr. Agatston. "If you have Frosted Flakes for breakfast before a long run instead of unprocessed oatmeal, your blood sugar shoots up, then down, and you don't have a reservoir of energy."

During a long run--when your energy stores are running low--it's time to down some fast-acting carbohydrates that will convert immediately into glucose and keep you from hitting the wall. Reach for a white-flour bagel, candy such as jellybeans or Gummi Bears, or sports gels or drinks. For replenishing your carb stores after a run--you want to restock your glycogen stores within an hour of crossing the finish line--opt for a mix of slow- and fast-burning carbs, such as a whole-wheat bagel and a banana.
Of course, getting the right balance of the different types of carbohydrates recommended in the new Dietary Guidelines means you have to be able to identify the types of carbs you're eating. In other words, you have to read labels. "Brown isn't always a foolproof indication of something being whole grain," says Dorfman. Instead of just relying on the color or even the name, read the fine print on the nutrition label. Take bread, for example: The first ingredient should be a whole grain--like cracked wheat or wheat flour, and it should have three to five grams of fiber per serving. Products that list simple sugars--like high-fructose corn syrup--near the top of the ingredients are not going to offer the slow-burning energy of a whole-grain, unprocessed food.

But the bottom line is to seek balance. "For runners, there's no reason not to eat some refined carbohydrates as long as you make sure to get plenty of whole-grain carbs, too," says Dr. Agatston. "Eat lots of fruits, vegetables, and whole grains, and you'll have a nutrient-rich diet that'll keep you running well."

For better health and running, include plenty of these carbs in your daily diet.

Whole-wheat pasta (one serving = 1 cup)
Sweet potatoes (one serving = 1/2 cup)
Brown rice (one serving = 1/2 cup)
Air-popped popcorn (one serving = 2 cups)
Oatmeal (one serving = 1/2 cup)
Rye, whole-wheat, or multigrain bread (one serving = 1 slice)
Barley (one serving = 1/2 cup)
Bran cereal (one serving = 1 ounce)
Beans, such as pinto beans or black-eyed peas (one serving = 1/2 cup)
Wheat germ (one serving = 1 tablespoon)

*This list is adapted from The South Beach Diet Good Fats, Good Carbs Guides, by Arthur Agatston, M.D. (Rodale, 2004)

This pancake recipe, adapted from The South Beach Diet Cookbook, by Arthur Agatston, M.D., (Rodale, 2004), is loaded with healthy carbs--perfect for before or after your long run. For other recipes, see The South Beach Diet Quick & Easy Cookbook, available in October.

1 1/4 cups rolled oats
2 cups fat-free milk
1 egg
1/2 cup whole-wheat flour
1/4 cup toasted wheat germ
1 tablespoon baking powder
2 teaspoons sugar substitute
2 teaspoons canola oil
1/2 teaspoon salt

In a medium bowl, combine oats and milk. Let stand for 10 minutes. Stir in other ingredients until evenly blended. Put in the refrigerator for 30 minutes.

Heat a large nonstick skillet coated with cooking spray over medium heat. Pour the batter by 1/4 cup into the pan and cook for three to four minutes. Flip and cook for one to two minutes longer. Makes a total of 12 pancakes, each with 90 calories, two grams of fat, 1/2 gram of protein, 14 grams of carbohydrate, and one gram of fiber.