Lauren's Corner

Get to know the difference in the Carbohydrates that you eat!

I would like to start this article off by saying that no where in the history of diets has anything been more misunderstood then the poor carbohydrate.

The time has come to become enlightened to this subject and make peace with the carbohydrate. They have been painted as the enemy to such a degree that many people, especially those with diabetes have been brainwashed into thinking they should avoid carbs at all cost.

In recent years, these low carbohydrate diet plans have become extremely popular with the common masses seeking a quick fix to loosing unwanted pounds. One particular 'Fad Diet' that I am sure any one reading this is familiar with, is the Atkins Diet, which encourages their cult like followers to cut out almost all carbs from there daily food intake. Well, for a while that seemed to work out just fine. Dieters were thrilled to learn that they could eat as much as they wanted, discounting calories and clogging their arteries with as much bad fat as they could possibly ingest per day. No one told them that the quick weight loss they experienced was going to be short lived and that as soon as they tried to return to a normal eating habit that the weight would come back just as fast as they seemed to lose it, many people reported an even larger weight gain than when they started.

You might be asking why am I writing so vehemently on this subject? Simply put....
I was a victim like millions of others to fall into the quick fix low Carb frenzy.

What if I were to tell you that by simply learning the difference between 'Good' Complex Carbohydrates and 'Empty' Refined Carbohydrates that you could:

- Live a fitter and healthier life.
- Loose most of, if not all body fat.
- Enjoy a higher level of energy.
- Most importantly, enjoy your meals by eating a full spectrum of foods.

When you cut out the Bad Carbs from your diet, you will immediately stop the insulin swings that cause you to have those food cravings, which also wreak havoc on your natural hormone levels. When your insulin production is "out of whack" the body tries to process the overload of simple sugars and starches that are abundant in bad carb based meals. Most high processed Carbohydrate foods provide your body with empty calories that have little if no nutritional value when you consume too much of these bad carbs you will feel lethargic causing you to slow down from lack of energy, and your body will quickly turn them into body fat. With regular consumption of these low-fiber, high-sugar based "Bad Carbs" eventually will lead to all kinds of high risk diseases such as diabetes, heart disease and morbid obesity, etc...

A good start to a healthier more vibrant you would be to avoid most baked goods, snack foods, white pastas, all types of white sugars and breads as well as most soft drinks and sweet teas. Not only will you be on your way to loosing weight, you will have just cut out an array of other bad things like preservatives, food colorings and artificial flavors.

The following categories are considered to be "Good Complex, Low Glycemic Carbohydrates"

- Whole grain cereal & Breads
- Seeds & Nuts
- Legumes (leafy greens)
- Whole fruit
- Whole Vegetables

These foods should be included in your daily diet. Note: There are also some low fat "healthy low carb" dairy products such as:

- Organic Low fat Yogurt
- Fat Free Cottage Cheese
- Low or Fat Free Milk
- Low Fat Goat Cheese as well as Natural Feta Cheese

Some nutritionists agree that adding low fat, low carb dairy products to your daily diet is a key ingredient to health and weight loss. However, there is much disagrement over this subject and many different points of view.

All of the suggestions made to you are included in most popular weight loss diets and is often referred to these days as the term "clean eating." All of the "Goods Carbs" are highly effective at lowering insulin levels and keeping your blood sugar level in check. The "Good Carb Foods" are generally highest in fiber content which will in turn keep you feeling fuller longer and will help you from over eating.

What does the term " Glycemic Index" or "Low Glycemic Carbohydrates" mean??
Since all Carbohydrate foods behave differently on our bodies, the Glycemic Index describes their difference by ranking them according to their effect on the blood glucose levels. There are the ones that produce only minor fluctuations in our glucose and insulin levels. It is the secret to long term health and weight loss along with reducing risk of heart attack and preventing and managing Type 2 Diabetes.

It is important to know how Good Carbohydrates respond when paired with other food groups when included together in the same meal. For instance, eating a small serving (1/2 cup) of brown rice paired with a 6oz. Grilled Chicken Breast and a side portion of a green leafy vegetable of your choice would be considered the perfect meal. All the components are there to give your body that slow burn that will keep you feeling full and satisfied longer while supplying a constant high energy source. The equation for this is:

Brown Rice = Complex Carbs
Chicken Breast = Lean Protein
Green Vegetable = Phyto Nutrients, essential Vitamins and Low Glycemic type carbs

Old eating habits die hard, but it is never too late to start on your path of good nutrition and a better knowledge of what certain foods actually do for your body. Start with getting to know the difference in your Carbs and make those changes in your daily diet now.

Have a Healthy Day!