Are carbs good for me?
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Are carbs good for me?
YES
What are carbohydrates?
According to the American Heritage Dictionary a carbohydrate is …
“Any of a group of organic compounds that includes sugars, starches, celluloses, and gums and serves as a major energy source in the diet of animals. These compounds are produced by photosynthetic plants and contain only carbon, hydrogen, and oxygen, usually in the ratio 1:2:1″
According to the Institute of Medicine in Washington they are essential to a healthy balanced diet.
Carbohydrates give our bodies energy. It is the fuel that allows us to carry on with our daily activities.
It helps our brains function to make better decisions. Carbohydrates are our ally not our enemy.
Carbohydrates are not created equal. They come in two forms …
Simple vs. Complex Carbohydrates
Simple Carbs are quickly absorbed into your blood stream. Simple carbs usually contain white sugar or corn syrup. It is in any substance that ends with ose - like fructose.
Complex carbs are digested slowly. Leaving you feeling fuller longer and sustaining the fuel you need for your energy. Complex carbs are whole grains, breads, pasta, cereal and vegetables.
White refined foods … such as rice, pasta, bread are not the best choice because they are quickly turned into sugar. Most of the nutrients have been stripped away from them. When possible eat Whole Grains.
Note that Fruit contains both simple and complex carbs.
If you want to enjoy a sweet simple carbohydrate desert after dinner, be sure to eat lower calorie foods through out the day. In other words “bank your calories”.
You may have heard of the Glycemic Index. This is a system that ranks carbohydrates. For more information and to Stop Cravings check out The Glycemic Impact Diet offered throught eDiets.
How many carbs do we need?
According to The Institute of Medicine’s Food and Nutrition Board, your daily healthy carbohydrate intake can be anywhere between 45% to 65 % of total calories.
The British Nutrition Foundation states that carbohydrates should supply a minimum of 47 % of our total daily calories.
The World Health Organization recommends 55% to 75% of our daily intake come from carbs.
Should we go without carbs?
No …. Carbohydrate is Essential For Nutrition and Healthy Weight
In matter of fact your brain needs carbs. According to the Institute of Medicine you need a minimum of 100 grams of carbs per day for your brain to function properly.
The verdict is still out on Low-Carb Diets. When it comes to losing weight most experts agree that it’s the calories that count - Not limiting foods or combining foods.
It also does not matter what time of day you eat carbohydrates. The calories remain the same.
Energy boosting carbohydrates
The quickest way to boost your energy is to load up on carbohydrates. Eating a piece of fresh fruit will give you the quickest boost.
You can also choose whole grain cereals, 100 % fruit juice or dried fruit.
Carbs gives us quick energy because they begin being digested while still in your mouth.
Protein starts digesting in your stomach and fat waits till it hits your intestines.
Studies of carbs affects on our bodies
1. Dr. Dale Schoeller former president of The American Society for Clinical Nutrition states his studies showed that there is no advantage to a low carbohydrate diet compared to a different type of diet with equal calories. He did state that initial weight loss was greater but this was due to water loss.
2. Dr. Diane Sadler from Oregon Health Sciences University found there was no benefit to a eating a low carbohydrate diet compared to the nutritionally balanced Dash diet. She also states that the initial greater weight loss is due to water. She goes one step further and states that eating an unbalanced low-carb diet can cause dehydration.
3. A one year study at University of Pennsylvania School of Medicine involving 63 obese men and woman who were randomly assigned to a low carb diet or a low calorie diet had the following results:
- After 3 months those on the low carb diet lost more weight
- After 6 months - the low carb diet wins again
- After 12 months there were no differences
4. A recent study at Duke University Medical Center shows that a low-carbohydrate diet can lead to a significant weight loss. They found that 80% of the subjects remained on the diet for six-months. They lost an average of 10% of their original body weight. Though they were impressed with the results they are still not convinced that the diet is safe.
5. A 20 year study by Harvard School of Public Health showed no difference in weight loss between a low-carb diet and a low-fat diet.
There is insufficient scientific evidence to support or oppose if low-carbohydrate diets are healthy or not.
Food for thought …
I know several people who have conferred with the dietician at our local hospital. All of them were told to limit their carb intake somewhere between 175 - 250 per day - depending on their current weight and their health. They all lost weight.
Though it may not seem like a lot to you at first - but eating 200 grams of carbs per day can almost be hard. It’s definitely enough to keep you full and satisfied.
A sound approach to weigh loss is good nutrition. Include foods from all the food groups. Eat various colors of foods. Include carbohydrates - fruits, vegetables, pasta, rice, grains and bread products.
Bottom Line …
If you love carbs like I do, you don’t have to give them up to lose weight. Eat more complex carbohydrates like whole grains, fruits and vegetables. Enjoy simple carbohydrates in moderation. You’ll be increasing your energy and reducing your overall health risks.
Begin by replacing your white refined carbs with their whole grain counterpart. I absolutely love pasta and rice. At first the whole grain versions were a little chewy to me - but now it doesn’t even phase me.
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