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GOOD CARB BAD CARB

March 27, 2014

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Carbs are not the enemy. I repeat, CARBS ARE NOT THE ENEMY. When people come to me wanting to lose weight the top two thing said is “I have to cut my carbs”. When I ask why that is I usually get a blank look. That is because most people do not realize how important certain carbs are and just lump all good ones with the bad. Carbs or Carbohydrates are a vital nutrient that your body has to have. One reason that carbs make up the base of the food pyramid is its energy property. Your diet should be 45-65% carbs just to maintain the bodies nutritional needs and prevent chronic illness. The bodies most efficient way of making energy is from carbs. The body being as amazing as it is can in fact make energy from protein and fat but the byproducts are not great and it takes away from the primary role of the nutrient. In the next paragraph or two I will go over good carbs and bad carbs to clear up any confusion.

Bad carbs also know as simple carbs are synonymous with processed, refined white grains, and added sugar foods. During the refining process, these grains are stripped of B-vitamins, fiber and certain minerals so they have no nutritional value. Bad carbs also cause your blood sugar to spike and them plummet due to how they are digested in the body. These foods digest quickly in the body and a diet high in them will cause you to overeat because you will never feel full and increase your chances of getting diabetes. Sources of bad carbs are: white breads, chips, cookies, sodas, bagels, cake, pastries, pancakes, soda, high fructose corn syrup and baked goods

Good carbs also know as complex carbs are the complete opposite of bad carbs (duh!). The most popular good carb are whole grain foods. These foods are rich in fiber, vitamins, minerals and phytonutrients that are beneficial to your health. Instead of causing your blood sugar to spike they keep it level and when it falls it doesn’t plummet but goes down gradually. Fruits and vegetables are usually ignored in the good carb category but they are quality carbs that can be used as a quick snack to hold you over. Sources of good carbs are: vegetables, fruit, oats, brown rice, quinoa, beans, whole grain pasta, whole grain breads. lentils, yams, and potatoes,

Carbs are a very important nutrient that should not be taken away from your diet. Low carb/no carb diets work because they virtually eliminate a food group that half your food should come from. These diets can lead to yo-yo dieting because you drop the weight then put it back on once you introduce carbs back into your diet. The problem is not carbs but the type of carbs that we are eating. A diet high in whole grains will keep us fuller longer, lessen our chances of diabetes, and keep us energized all day long.

 

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