Wellness Wednesdays: Are you eating good carbs or bad carbs?
What is a carbohydrate? Sugar chains linked together consisting of starch, fiber and
sugar. They can be refined or unrefined, and the more refined (processed) the carbohydrate
is, the less nutrients, fiber, vitamins and minerals it contains. This is why it is important to
eat whole foods that have little or no refinement such as 100% whole grain bread, whole
fruits and vegetables, 100% rolled oats,etc.
Do we really need carbs? Yes, carbs are necessary for energy, health, and optimal
performance, and provide valuable fiber, vitamins, minerals, phytochemicals, and
antioxidants for the brain and nervous system. Keep in mind the brain only needs 400
calories of carbohydrates per day to function properly. If you eat enough whole fruits and
vegetables and whole grains, you don't need extra bread, cereals, cookies, etc throughout
the day.
GOAL
Try to consume between 45 and 65% of your total calories from unrefined, quality
carbohydrates. If you exceed this percentage or eat 45-65% of refined carbs your body
goes into carb overload and begins to store the carbs as fat.
The Good vs The Bad
Fiber Carbohydrates are our primary source of fiber in that fiber slows down the release of
carbohydrates into the bloodstream. Americans consume an average of 15 grams or less
per day of fiber, and the recommended daily allowance recommends about 15-25 grams of
fiber. Fiber helps reduce the risk of certain cancers, lowers cholesterol levels, stabilizes
blood glucose, and promotes regularity. Fiber absorbs water as it moves through the
digestive tract and adds bulk to feces. Fiber moves through the digestive tract quickly
enhancing fat loss, and slows down the insulin response. This is one reason whole fruit does
not raise your blood glucose levels as much as drinking processed fruit juice with added
sugar. To get more fiber try eating oats, millet, barley, chia seeds, carrots, beans, peas,
berries, apples, leafy greens and whole grains.
Sugar Refined sugar passes quickly into the bloodstream, which sends shock waves
throughout the entire body, creating a rise in blood glucose, because energy is rising and
dropping so quickly. Stevia is a healthier alternative to sugarcare and has little effect on
blood glucose levels, whereas organic molasses, maple syrup, and honey are all quickly
absorbed in the body, causing a spike in the blood glucose levels. Keep in mind 1/4 tsp. of
Stevia is equivalent to 1 tsp of sugar.
Are you eating refined or unrefined carbs? Refined carbs are processed and stripped of almost
all its essential nutrients. Essential nutrients are nutrients that have to be consumed by the diet
because the body cannot make them internally. By consuming processed foods you are not
getting the essential nutrients that come form say whole, unrefined foods that help the body stay
healthy and perform its best.
Refined vs. Unrefined
Are you eating:
Sugared Cereal?
Donuts?
Applesauce?
Chips?
Ketchup?
Cookies?
White Bread?
Soda?
If you said yes to eating six or more of these on a daily/weekly basis, maybe try to focus on a
healthier lifestyle regarding your carbohydrate intake and include fruits, vegetables, legumes,
whole grains, and rolled oats in your eating habits.
Are you on the high or low end of the Glycemic Index? You would think that just
because fruits and vegetable are healthy for you they have a low rise in blood glucose levels. In
most cases this is true, but there are some whole foods such as watermelon, banana, carrots,
peas, etc. that are moderate to high on the glycemic index. The glycemic index is a numeric tool
that determines how carbohydrate foods affect blood glucose levels. Foods that rate 70+ are high
on the glycemic scale and include processed foods, white bread and carrots all of which cause a
spike in blood glucose levels. Foods between 56 and 69 are moderate glycemic foods that
include whole wheat, soda, cantaloupe, corn, spaghetti, and peas. Foods at 55 and below on the
scale are mainly unrefined, naturally foods that have more vitamins and minerals and keep the
blood glucose levels low.
TIP: Just because there are some healthy foods on the moderate to high end of the glycemic
index does not mean you should not eat them, because they have an abundance of vitamins and
minerals that are valuable to your health.
Source: On Target Living by: Chris Johnson
| [email protected] | http://www.targetcare.com
831 E. Morehead Street
Suite 900
Charlotte, NC 28202
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