Stop Blacklisting Carbs
Carbohydrates have recently decreased in modern American consumption due to the massive popularity of Keto, Paleo, and Low-Carb related diets. While most are cutting out their breads, burgers, and dinner potatoes due to the need of instantiations weight loss, a lot of people are still avoiding that category all together. Looking at this holistically with a scientific and nutritional approach, we wonder, are carbs really that bad for you?
Our Body And Carbohydrates
Carbohydrates, proteins, and fats are the three main nutrients that our bodies requires for the creation of energy. Carbohydrates themselves are divided into two distinct groups: Simple Carbohydrates, which are derived from sugar, fructose, sucrose, lactose and several other sugars--with fruit being the riches natural source of simple carbs. Complex Carbohydrates on the other hand, are also made up of sugar, but the molecule themselves are more longer, larger, and strung together with more complexity. Complex carbs are found in sources such as fiber, starches, vegetables, whole grains, peas and beans.
When we intake any form of carbohydrate, weather it be simple or complex, our body immediately coverts it into cellular energy and glucose. Then the glucose is either directly used to provide energy for the body or stored in the liver for future necessity. When a person consumes more carbohydrates than required, the storage in the liver gets overfilled and the body then begins storing this excess glucose in pockets of fat.
Carbohydrates And A Healthy Diet.
No one wants to consume extra glucose, especially when you know its behind the creation of fat pockets and plausible weight gain. But how do you know which form of carbohydrate to intake and how much is actually needed per daily consumption?
The Glycemic Index
Well, if you want something more specific and scientifically backed, you can follow the guidelines of the Glycemic Index (GI). This scoring system shows how much glucose appears in the blood after eating a carbohydrate-containing food item--the higher the number, the greater the blood sugar response. So a low GI number will cause a small rise, meaning that there's less of a chance for glucose excess within your bloodstream. A high GI number will cause the opposite effect, leading to a dramatic spike in those levels. Sound awfully familiar? The Glycemic Index is often recommended for those who suffer from diabetes, heart disease, PCOS and other ailments. Low GI foods often include the daily consumption of unrefined fruits, vegetables, beans, meats, whole-grain products, and oils.
Thinking that GI sounds a lot like Keto/Paleo? I hate to break it to you but: Paleo eliminates grains, legumes, processed sugar and most sources of dairy whereas Keto strictly aims to induce ketosis through specific dietary macronutrients consumption. While they both focus on whole foods and good fats, the elimination of grains, legumes, and additional sugar they don't really focus on the internal health aspect of carbohydrates.
Fiber, The Forgotten Carbohydrate
As mentioned above, fiber is a type of complex carbohydrate. Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries. Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
Carbohydrates Are The Good Guys.
It is generally recommended that 50 to 60 percent of your daily calories come from carbohydrates, most preferably complex carbs. By increasing your consumption of raw produce, fruits, natural whole grains and legumes there would be less of a chance your body will withhold the glucose it produces. Placing your focus on complex carbohydrates will also guarantee you will fulfill the daily recommended amount of fiber necessary to keep your body regular and healthy.
Just remember: Carbs are not bad. They just get a bad rep from all the processed foods and additives in our modern, westernized, diets.
Balch, Phyllis A. Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements. Penguin, 2011.
Hill, Ansley. “Paleo vs. Keto: What's the Difference?” Healthline, Healthline Media, 12 Apr. 2021, https://www.healthline.com/nutrition/paleo-vs-keto#differences.
Farvid, et al. “Fiber.” The Nutrition Source, 28 Oct. 2019, https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
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