Carbs

  
 
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Carbohydrates, along with protein and fat, are one of the three major nutrients in your diet. Carbs are stored in your liver and muscles for vital energy reserves, needed for physical activity. They are also the preferred source of energy for your brain. Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.

Our bodies run on carbohydrates much the same way cars run on gas. Compared to protein and fat, carbohydrates are the only nutrient that contains fiber. Fiber is a critical dietary component that can help prevent heart disease, cancer and a host of other chronic diseases. The right kinds of carbohydrates provide small but significant amounts of protein and an abundance of vitamins and minerals. Nutrient-packed carbs are high on the list of recommended foods from all major health organizations.

There are two kinds of carbohydrates. Simple carbohydrates (sugars) include naturally-occurring sugars such as lactose (in milk) and fructose (in fruits and honey), as well as processed sugars like sucrose (table sugar). Other simple sugars include brown sugar, molasses and maple syrup. Simple sugars are easily converted to glucose and enter the bloodstream shortly after consumption. This can cause a rapid rise in blood sugar levels, giving you a quick burst of energy and a rapid boost in your mood. If blood sugar levels rise too high, your body reacts by secreting insulin to clear out the excess. This often results in headaches and hunger.

Complex Carbohydrates are found in foods prepared with grains and vegetables. Even though both simple and complex carbs provide needed glucose, the complex carbohydrates provide several nutritional advantages, such as additional vitamins, minerals, and fiber needed for good health and performance. The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Simple carbohydrates break down quickly into glucose while complex carbohydrates are slowly broken down and enter the bloodstream more gradually.

When there is a severe deficit of carbohydrates, the body has several immediate reactions:
  • With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
  •  Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state.
  • Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
  • Because of dehydration and a lack of fiber, constipation can result.
  • Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.
On a low carb diet, the main goal is to avoid raising blood glucose too much. This is why we avoid foods which are high in sugars and starches. But it turns out that not all starches are created equal. Some starches are digested very quickly, and cause a rapid and large rise in blood sugar. Others are digested more slowly, causing blood glucose to rise less and over a longer period of time. And some starch, called resistant starch, is not digested in the small intestine at all, and so causes little or no blood sugar rise. The larger the percentage of rapidly-digested starch in a starchy food, the higher the glycemic index of that food. 

Contrary to popular belief, the right kind of carbs, in the proper amounts, can actually help you lose weight. The formula is simple: Take in fewer calories, eat nutritionally-packed foods and exercise.

  • Choose a diet with about 45 percent to 55 percent carbohydrates, 15 percent to 20 percent protein and the rest from healthy fats. Since there are 4 calories per gram of carb, a 2,000 calorie diet should supply approximately 225 grams to 275 grams of carbohydrate.
  • Eat a diet rich in fruits, vegetables, low-fat dairy, beans and some whole grains. This helps with long-term weight loss, lowers blood pressure and cholesterol and reduces the risk for some cancers.
  • Calories count. Learn about portion sizes, and make two thirds of your plate fruits and vegetables. You can eat more while consuming fewer calories.
  • Start an exercise program and build up to at least 30 minutes on most days of the week. Check with your doctor before you increase your activity level.

Remember, eating healthy is all about balance. If you make the right choices most of the time, you can have your cake ... and eat it too.

 

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