Good carbs? Bad carbs? No carbs? Which is correct?! When it comes to diets and weight loss, these are common questions that arise. Carbohydrates are typically the main focal point of dieting, but why is this the case?
Today you will learn why eating certain carbohydrates, especially those found in processed foods, can wreak havoc on your weight loss goals.
Carbohydrates are one of the major food groups, and as you may know, are vital in our diet. In order to include this type of food into your nutrition plan, you will need to understand the breakdown of carbohydrates as well as the role they play in our bodies blood sugar levels. Once you are aware of what certain processed foods can create within the body you will come to know why carbohydrates have such a bad rap.
1.To further understand the breakdown of a carbohydrate and its effects on your blood sugar levels.
2.To know where to find the best sources of carbohydrates and how pairing them with proteins can slow down the absorption in the body.
Term You Need to Know:
Simple Carbohydrates – breakdown in the body very quickly causing a spike in your blood sugar levels, followed by a rapid decline. These types of carbs have very little satiety and can cause overeating and fat storage.
Complex Carbohydrates- are processed slowly in the body and a will keep you blood sugar at a more stable rate.
Glucose-is the main type of sugar in the blood and is the major source of energy for the body’s cells. The body converts all carbohydrates into glucose/sugar, which our body can use for energy or store as fat
Blood sugar-The concentration of sugar (glucose) in your blood. According to the American Diabetes Association, both the amount and type of carbohydrates you consume affects your blood sugar levels and so it is important to choose healthy ”Clean” carbohydrate choices and control your portion sizes
Carbohydrates are one of the macronutrients, and should be consumed on a regular basis. Listed below are tips to consider when you consume foods that contain carbohydrates. Remember, the body sees carbohydrates as a form sugar!
- Avoid processed carbohydrates, such as breads and cereals. This is the number one tip because most processed food contains added sugar for taste, a way to preserve the food, and can have addictive properties that cause you to eat additional servings.
- Toss the simple carbs out the door. Simple carbohydrates are found in sodas, sweets and pretty much any carbohydrate that is white. So ditch the white bread, white rice, and you guessed it, SUGAR.
- Incorporate complex carbs as your major source of carbohydrates. Complex carbs have a higher satiety rate and will keep you fuller longer. Eat fruits, vegetables, sweet potatoes and packaged carbs that are not processed such as whole rolled oats, brown rice and quinoa.
- When you eat foods containing carbohydrates, pair these foods with protein. Protein will help slow down the digestion of carbohydrates and in turn will keep you fuller for a longer period of time. Remember that eating protein can increase your metabolism and will cause your body to burn fat stores as energy!
- Fiber fills you up. Consume foods that contain a high quantity of fiber, such as: flaxseed, wheat germ, bran, oatmeal, fruits and vegetables.
Challenge yourself to keep a food journal. As you continue to log your daily food choices, take a look at where your carbohydrate sources are coming from. Next time you are at the grocery store, take a look at the cereals and the breads you TYPICALLY buy. Look at the amount of carbohydrates listed, look at the amount of sugar it contains, and look at the ingredient list. I am sure most of the contain additives such as high fructose corn syrup, and a slew of other ingredients you can’t even pronounce. Share your findings with your social network, and continue to motivate each other and share the knowledge you are gaining throughout this course.