The Truth About Carbs

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In today's society, Carbohydrates have earned themselves a bad reputation. Contrary to this low-carb craze, Carbohydrates should actually be the largest part of our daily intake (45-64%). These low/no-carb diets have kept many Americans passing over the dinner rolls, but truth is you can have your carbs and eat them too!!

THE TRUTH:

-Carbs are the main source of energy for many of the body's functioning such as energy supply for the muscles, central nervous system and brain.

-Carbohydrates do not have to be bread products. They can also be found in fruits, vegetables, dairy products, wheat products, beans, sugar, honey, molasses and corn syrup

-Carbohydrates are broken down into glucose during digestion so they can enter the bloodstream. Some glucose is stored as glycogen in the liver for future use, and will be stored as fat if not used up

CARBS ARE NOT THE ENEMY!!! Eating the appropriate amount of carbs can help for weight loss/maintenance and is essential for long-term health!!

ALL CARBS ARE NOT EQUAL:

1. Simple Carbs-1 to 2 sugar units that are broken down and digested early. Simple carbs can cause extreme surges in blood sugar and insulin release. This can elevate appetite and increase fat storage

2. Complex Carbs (AKA-starches)-contain many sugar units found in both natural and refined forms. They are slower to enter the bloodstream and cause only moderate increase in insulin release, which can moderate appetite and less used for fat storage. Whole grains, vegetables, fruits and beans are broken down slowly and provide much of the fiber, vitamins and minerals needed for a healthy diet

3. Indigestible Carbs (AKA-fiber)-Unable to be broken down and so is not used for energy.

WHERE ARE CARBS FOUND:

-Sugar: syrup, candy, honey, soft drinks, jams, jelly, and molasses are simple carbs

-Fruits: primarily simple carbs but provide many vitamins, minerals, fiber and water

-Vegetables-simple and complex carbs that also are high in vitamins, minerals, fiber and water

-Legumes-beans, peas, lentils, and soybeans are complex carbs with fiber, vitamins, minerals and protein

-Milk Products-simple carbs that have protein and calcium

-Grain Products-complex carbs with the most nutritional value coming from whole-grain products

IMMEDIATE EFFECTS OF A LOW/NO CARB DIET:

-The body does not have glucose for energy so it is forced to rely on protein for energy. Because this protein is used up, it is not available for functions such as the formation of new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance

-A lack of carbohydrates cause the body to break down fats in abnormal ways. In a normal state, carbs mix with fat fragments to be used for energy. Without the carbohydrates for use, the fat breakdown is incomplete and produces a by-product known as ketone. The abnormal phase occurs as the ketones accumulate in the blood and urine and cause ketosis (which just sounds like a bad thing, and it is!).

-It's true, in the short run these low carb diets WILL cause you to loose weight. Ketosis causes a decrease in appetite as your body tries to protect itself.

-Accumulation of ketones along with a lack of energy leads to nausea, bad breath, headaches, dehydration, fatigue and dizziness

-The dehydration and lack of fiber will further bring about constipation

-Low/No carbs will jeopardize your fitness performance and the lack of energy causes it almost impossible to complete your workout routine

LONG TERM EFFECTS OF A LOW/NO CARB DIET

-Following this diet for a prolonged period brings about the absorption of protein and fat

-Kidney stones (yuck) often follow these high protein, ketone-producing diets

-Protein foods, such as those recommended by the low carb fanatics, are high in purines which produce uric acid. Too much uric acid will form uric acid crystals in the joints

-High protein, low carb diets will cause a decrease in calcium, heightening the risk of osteoporosis

-Low carb diets also increase your risk of heart disease

Clearly, eliminating carbs is NOT the answer for a smart diet. But this does not mean to stack your plate with cake, rolls, and garlic bread. So how can you find the happy medium between the two? One commonly followed rule is the "Please KISS me" rule, please keep it so simple for me.

Rule 1-INCLUDE these in your diet

-2 to 4 servings of fruit

-3 to 5 servings of vegetables

-6 to 11 servings of whole grains

-1 to 2 servings of legumes

-3 servings of non/low fat dairy products

Rule 2-LIMIT these to 2 servings

-Fruit juice

-White and refined flour products

-White rice

-French fries

-Fried vegetables

Rule 3-AVOID these

-Sugary desserts

-Doughnuts and pastries

-Chips

-Soft drinks

-Sugar, honey, syrup, jam, jelly, molasses

Carbohydrates can be enjoyed and are beneficial for a healthy lifestyle. They give energy for your daily activities, and are vital for body functioning. Be conscious of making smart choices and integrating complex carbs into your diet. So no longer will you stare across the dinner table, just remember, moderation is key!

Megan