Freaking out about carbs, but not really knowing why? While the low-carb craze may have calmed down quite a bit, there are still those who say carbs are the bad guys in the diet crowd. So let's get down to the skinny and talk about what carbs really are, shall we?
Fact: You need carbs!
Yes, it's true. You do need carbohydrates. They help keep you energized, keep your blood sugar up and are easily converted into energy. Glucose, for example, is a simply carbohydrate used to fuel your brain.
So what's a good carb? Well, let's talk it this way. All carbohydrates are broken down into glucose, the natural sugar like fuel your body uses for energy. "White foods" like potatoes, flour, pasta and granulated sugar are processed fast and turn into sugar quickly in your body, causing your blood sugar to spike and fall quickly. The result? You're hungry after you eat, and what glucose you don't use for energy ends up as fat on your hips. These are also referred to as high glycemic foods. "Glycemic" is the term used to refer to how fast a food will raise your blood sugar and insulin levels. The higher the glycemic index of a particular food, the faster it spikes your sugar and insulin. The lower the glycemic index, the slower the spike and the better for you.
High fiber foods, such as whole-wheat bread and grains, take longer to digest. This means your glucose levels remain level longer, your hunger is controlled and you end up eating less. It also means you have a constant level of energy through out the day without falling asleep or feeling wired.
Good carbs to enjoy (complex carbohydrates - low glycemic):
Oatmeal, whole wheat bread, brown rice, other grains, most vegetables.
Carbs to limit (simple carbohydrates - high glycemic):
White bread, white rice, pasta, sugar, baking, candy,
The bottom line is that you need carbohydrates, but should limit processed carbohydrates. Eat plenty of fiber rich foods, stick to those healthy complex carbs and you'll have a balanced diet your body will enjoy.
Take care,
Andrew
Allways,
Denise