Why I Am Pro-Carbohydrates
Right now, we are living in
a time where Carbohydrates are getting a pretty bad rap. Where they used to be
the base of the food pyramid, low carb and no carb diets are sweeping the
nation. When someone is seeking to lose weight or eat healthy, the first thing
they cut out of their diet isn’t chocolate – it’s carbohydrates. But the hard
thing with going low or no carb is that carbohydrates are in so many foods.
They are in fruits, vegetables, even low fat milk. There are a lot of
misconceptions about this key macro nutrient that plays a vital role in a
healthy diet. So today, I am going to share with you the truth about
carbohydrates including the various kinds, how the body digests them, and
finally what kind of carbohydrates you should be eating.
First
and foremost, all carbohydrates are not created equally. There are actually 3
different kids: sugar, starch, and fiber. Sugar is the simplest structured
carbohydrate that usually is only made up of one or two molecules. Naturally
occurring sugar is what makes apples sweet. This natural sugar is also found in
low fat dairy and even vegetables. The larger of the carbohydrate molecules are
known as starch. These are made up of a large number of molecules and are found
in foods like bread and potatoes. Then there is fiber which is the carbohydrate
molecule that isn’t digested at all. Fiber is used to feed healthy bacteria in
the gut and provides bulk to the diet.
When it
comes down to digesting carbohydrates, all carbs are broken down to provide
fuel for the body. Carbohydrates fuel the brain, the central nervous system,
and basic body functions. Your body cannot use carbohydrates until they have
been broken down into the smallest, one molecule form. Refined and simple
carbohydrates like natural sugar, added sugar, and white flour are able to be
broken down and utilized quickly by the body. That is why you feel a rush of
energy after drinking a sugary soda, but that sugar high is short lived. When
you eat complex carbohydrates or starch that are much larger molecules, it
takes the body much longer to break them down. That is why when you eat pasta
there is a slow prolonged energy release.
The
easiest way to experience this difference in digestion is to think about
breakfast. When you eat a sugary doughnut, you will notice that your body will
digest those carbohydrates within 1 -2 hours and you will be hungry again. Then
think about when you eat a bowl of whole grain oatmeal it has the power to hold
you over until lunch because of those complex carbohydrates!
So what
kind of carbohydrates should you be eating? Try to choose complex over refined
carbohydrates. You can do this by choosing whole grain foods like brown rice,
oats, barley, popcorn and whole grain crackers, pastas, and breads. To make
sure you are getting a whole grain food, read the food label and make sure the
ingredients include “whole wheat”. By choosing complex, whole grains, you will
get a slow steady release of energy and fiber. This will fuel your body and
keep you fuller longer.
Although
diets and food trends may say otherwise, carbohydrates are a vital component of
a healthy diet and should be consumed regularly.
And no, Regina George, butter
is not a carb.
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