Carbohydrates are not bad for you, all you need to do is make sure you are eating the RIGHT carbohydrates and you will feel better, reduce the risk of disease and lose weight. Its all a question of eating the RIGHT carbohydrates; lets see the difference and the importance of carbohydrates for normal body functions. Carbohydrates are not all bad just as all fats and some proteins are healthier than others. Carbohydrates what they do Carbohydrates are the primary fuel source for many of the bodys vital organs, including the brain, central nervous system, kidneys and heart. If the body doesn't receive sufficient carbohydrate, it breaks down muscle and other tissue to produce glucose. This causes a build-up of waste products called 'ketones'. This is, known as 'ketosis' and is common in people who are starving, suffering from anorexia nervosa or who have insulin-dependent diabetes. Ketones makes the blood acidic, in severe cases Ketosis can be fatal, particularly for pregnant women, unborn babies, and for people who have diabetes. Finally, the heart may not be able to function to its full ability as ketone bodies are its main source of fuel. So, not eating carbohydrates is bad for you. Now lets look at another myth that not eating carbohydrates can help you lose weight. Carbohydrates and weight control Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat. A diet high in good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in the greatest chance of weight loss. A diet containing good carbohydrates will also assist in combating hunger pangs as they are slowly realized to the body. Simple and complex carbohydrates Both are broken down into glucose, or blood sugar, which is then metabolized by the body for energy. Glucose not immediately used is stored in the muscles as glycogen, but if your body has an excess of glycogen, it is converted into fat. Simple carbohydrates are bad Foods made from sugar (white, brown, powdered and raw) honey etc are simple carbohydrates that provide few nutrients just extra calories. The process of refining whole grain into fine flour removes fiber, vitamins, minerals and phytochemicals. Eating these simple refined carbs raises blood sugar levels, which causes the pancreas to release insulin. This then lowers blood sugar again, which triggers hunger pangs. A diet high in refined carbohydrates can cause weight gain, as it makes you hungry quickly and this can mean overeating. Eating refined carbs also forces your pancreas to work harder to produce insulin to deal with high blood sugar levels. This can lead to insulin resistance and then diabetes. Extra insulin can also damage the heart as it increases triglyceride levels i.e the amount of fat circulating in your blood and lowers your HDL (good cholesterol) and this raises the risk of blood clotting Complex carbohydrates are good Complex carbohydrates on the other hand are loaded with nutrients and are slow to digest and combat hunger pangs, by making you feel full for longer. Whole grains, fruit and vegetables are great carbohydrate sources and also excellent sources of many other vitamins and minerals, as are many dairy products. A Simple rule to follow when eating carbohydrates When eating carbohydrates eat them from the earth" with no refining or processing. These include whole grains, vegetables; fruits and beans. Eat naturally and you will be getting good carbohydrates, fight off illnesses, feel full and provide your body with the fuel that will stop you feeling tired, nauseous and hungry. Keep in mind that calories count in weight control. It is the total number of calories you consume that matters in weight control, NOT where the calories come from i.e whether there calories come from fat or carbohydrate. Carbohydrates should be the major source of energy for your body and as its simple to spot good carbohydrates, so make sure you get plenty of them! You can eat them feel better, reduce the risk of illness and lose weight. Dont be tempted by the myth that carbs are bad their not their essential part of healthy eating. |
