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Carbohydrates are an essential part of any diet. We need them to live. The are almost
in everything we eat. They are in fruits, vegetables, grains, and even dairy..and most
processed foods are loaded with carbs.
Carbs provide our body with energy. They’re one great source of “fuel”. When we take
in too much “carbs” and have fuel to spare, our body stores that excess as fat.
Let’s break that down: Carbohydrates are made of sugar molecules. Simple carbohydrates
like glucose, fructose (fruit sugar) and sucrose (table sugar) need almost no digesting. They
can enter the bloodstream immediately and therefore are a fast source of energy. Complex
carbohydrates contain starches that are composed of longer chains of sugars. They provide a
longer-lasting energy source, as well as fiber and nutrients. Our bodies break down complex
carbohydrates into glucose, which is that sugar that is the primary “fuel” our cells
burn to give us energy.
When we refer to “good” carbs, we mean carbs (usually complex carbs) that are as
close to their natural state as possible….that is, unrefined. Good carbs are “good” because
in addition to the carbs they contain nutrients we need: like vitamins, minerals, a range
of phytonutrients. Bad carbs are “bad” because of one or two things. They are simple
sugars like the ones in sodas and candy or they're complex carbs that have been refined,
stripped of all that “good stuff “ during processing. These bad carbs are found in foods,
like cakes, cookies and crackers, as well as white flour and white bread.
Another example of a bad carb is white rice. It begins as a whole grain of brown rice whose
outer layers contain that healthy fiber, vitamins and minerals. During refinement, however,
this nutritious outer portion is removed and the brown rice is transformed into white rice.
What’s left of the grain is the inside…just a starchy, white center…basically, our body
sees it as a little ball of sugar. That sugar is quickly absorbed into the bloodstream and
quickly raises blood sugar levels. We need sugar, but only in combination with all those
other good things.
whole foods that are high in fiber and other nutrients. It’s one of the best ways to
fight obesity because good carbs keep you fuller longer and may reduce your risk for
chronic diseases like heart disease, diabetes, and even certain cancers. Good carbs do all
this!
But don’t be fooled by labels that say enriched. The enrichment process only adds back 5 nutrients
to refined flour. But all the other nutrients from the whole grain is still lost. So eat
good carbs. satisfy your sweet tooth by eating fruits. Choose flour, breads, cereals and
pasta made of whole grains. Look for the word whole grain or whole wheat and it should be
the first ingredient listed. Good carbs tend to be high in fiber and will keep you fuller,
longer.
For a healthy, balanced diet, eat carbs that are “whole” in nature. Our bodies do best
with the whole food as nature intended it. After all, Mother Nature is pretty smart.