It’s time for me to start Correcting Carb Confusion as I see it. I teach a “Right Carb” Diet. Please don’t think low carb. Don’t think Simple Carb or Complex Carb, think Right Carb! I tire of hearing people tell me that they are on a “low carb” diet, and they will tire of it eventually also, since low carb is low energy, unless it is right carb! You think you were sick and tired before, just wait until you see what happens to your body if you cut carbs and don’t know what the heck you are doing.
Carbohydrates are very important since they provide the human body’s main source of energy, providing 4 calories of energy per gram. Carbohydrates are primarily found in plant-based foods, such as grains, fruits and vegetables, which contain many nutrients. However, carbohydrates can also be found in other foods containing added sugars and sweeteners, but these foods have no nutritional value.
Carbs are broken down during digestion into sugar molecules which are absorbed into the bloodstream and provide your body with a steady supply of blood sugar. Excess carbs are converted to fat and stored, while certain carbs are immediately absorbed into the bloodstream and can cause a spike in blood sugar levels, leading to diabetes.
Let’s talk molecules (because I know that was going to be your next question). A complex carbohydrate is a long chain of three or more carbon rings, while a simple carb only consists of one or two carbon rings. Because of their small size and short length, simple carbs digest very quickly and rapidly increase blood sugar. These carbs only take a few minutes to fuel the body and are good for people who need a quick burst of energy.
Foods containing simple carbohydrates vary in their nutritional value. Fruits that are high in simple carbohydrates contain a significant amount of vitamins and phytochemicals. For example, pomegranate and pomegranate juice contain simple carbohydrates as well as vitamin A, vitamin C and other antioxidants. Milk, which contains about 12 grams of simple carbohydrates per 8-ounce serving, also has 8 grams of protein and about 300 milligrams of calcium. However, refined and processed foods that are high in added sugars, like cookies, cakes and candies, do not contain many (if any) nutrients as the other sources of simple carbohydrate.
Vegetables are healthy carbs and also provide a good source of fiber, which aids in digestion and helps lower cholesterol among many other things. Vegetables (along with fruits) are an energy powerhouse, and do so much more for our bodies than carbs from any other category, not the least of which is tremendous immune support.
Fruits, such as bananas, mangoes and raisins, 100 percent fruit juice and honey are all high in simple carbohydrates, but all are good for you (however, not during phase one of my program). Because lactose is also classified as a simple carbohydrate, milk and yogurt are also good sources of simple carbs.
Glycemic Index (GI): You hear me talk about this all the time, since keeping your blood sugar steady is an essential component of weight loss and diabetes prevention. When it comes to maintaining steady blood sugar levels, the GI ranks foods based on how quickly the cause your blood sugar levels to rise.
Think Nutrition: Another phrase I used consistently is “Nutrient Dense or Nutrient Density”, right? Your body needs, wants, and loves nutrition! The ultimate goal should be to get the greatest benefit possible from everything you put into your body. The best way to ensure you’re maximizing the benefit of what you eat is to eat it as close to its natural, whole food state as possible. Fruits, vegetables, beans and legumes, and whole grains (particularly sprouted whole grain) are your best bets – always – end of story. The way by which most foods are packaged and processed strips them of their fiber content as well as many vitamins and minerals, turning good carbs into empty, bad carbs, and often adding harmful chemicals that you would never consume otherwise.
Carbs are found in all three of our traffic light eating categories, so choose carefully.
• Red Light Carbs are plentiful in sweets and processed foods.
Sucrose, the chemical name for sugar, is also a simple carb, thus any food or dessert containing sugar, sugar cane or cane juice is a source of simple carbs. Believe it or not, there are over 30 names for sugar, so another reason to know your ingredients!
• Yellow Light Carbs are found in pastas, rice, breads, etc.
Portion control is the big win in this category!
• Green Light Carbs are from more natural sources – think vegetables!
Eat up and enjoy the benefits of a right carb diet.
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