Diet And Fitness 1 comments July 20th, 2016
What You Need To Know!
What You Need To Do!
Few foods produce so much confusion in minds than carbohydrates. And this confusion is compounded by the fact that they are everywhere. You take name of a food item and the chances are that some form of carbohydrate in varying quantities will be found inside it.
Such universal presence makes it imperative that any one who is thinking about and striving towards a healthy life, understands carbohydrates as without solving this puzzle, it is going to be practically impossible to achieve your targets.
WHY ARE CARBOHYDRATES SO IMPORTANT?
The answer to this question lies in the fact that nature has made GLUCOSE,A CARBOHYDRATE, the main fuel of our body.Whatever we eat,whether it is protein/fat/fruits/vegetables after the body processes it, it is converted to glucose and it is this glucose that is used to fuel every function of our body.
So,it is a mandatory part of our physiology. We cannot live without it.
NO GLUCOSE,NO ENERGY
NO ENERGY,NO LIFE!!!
SO WHY IS ALL THIS CONFUSION?
Having understood the importance of carbohydrates, now we come to the part that explains the confusion around carbs and if clearly understood, solves the mystery.
As described above,whatever we eat,after the body digests it, gets converted to glucose. This glucose then enters our blood stream and gets distributed throughout our body, fueling it.
If the amount of glucose that is entering our blood matches the amount of energy that is required by our body, all the glucose is used up. On the contrary, if the requirement of body is less and more glucose is there, it gets stored in our body in various forms INCLUDING FAT.
Different food items have different amount of carbohydrates in them so, they have the potential to produce varying amount of glucose after digestion.
Among proteins,fats,carbohydrates, this potential is the highest for carbohydrates giving them the ability to impact the glucose in our blood the most.
What this means is,that carbohydrates are best in providing instant energy to our body but are equally adept in providing extra glucose as well thus creating excessive stores of fat.
It is this quality that makes it imperative to categories them into good or bad.
THE GOOD CARB AND THE BAD CARB
Simply,there are carbohydrates that have simple structures and because of this body needs to process them minimally, resulting in almost an instant and maximum glucose production. As a result, they produce maximum spikes of glucose in the blood and this results in
MORE GLUCOSE IS AVAILABLE IN BLOOD
MORE INSULIN IS REQUIRED TO PROCESS GLUCOSE
MORE STRESS IS PUT ON THE BODY
MORE FAT IS PRODUCED AND STORED AS A RESULT
Subsequently, the health consequences of simple carbohydrates are also not desirable.
MAY LEAD TO PROGRESSIVE WEIGHT GAIN
MAY LEAD TO FATTY LIVER DISEASE
MAY LEAD TO METABOLIC SYNDROME
INCREASED RISK OF DEVELOPING DIABETES
INCREASED RISK OF DEVELOPING HEART DISEASE
INCREASED RISK OF DEVELOPING STROKE
NO DOUBT,ITS BAD!!
On the other hand,there are carbohydrates that have complex structures of sugars and other components such as fiber, that result in increased processing time for digestion. This leads to a more controlled, subtle release of glucose into the blood which greatly reduces the glucose spikes and thus leads to better utilization of glucose and less chances of conversion of glucose to fats.
And less fat means, its good, very good.
MORE CONTROLLED RELEASE OF GLUCOSE
LESS DRASTIC INSULIN RESPONSE TOWARDS GLUCOSE
LESS STRESS ON THE BODY SYSTEMS
LESS CHANCES OF FAT CONVERSION AND STORAGE
As a result, the health consequences are profound and substantial.
60% REDUCED RISK FOR DEVELOPING DIABETES
49% LESS LIKELY TO GAIN WEIGHT IN FUTURE
38% LESS RISK OF DEVELOPING METABOLIC DISEASE
INCREASES GOOD CHOLESTEROL LEVELS
REDUCES BAD CHOLESTEROL LEVEL
REDUCED RISK FOR HEART DISEASE/STROKE
NO DOUBT,THEY ARE GOOD!
And to enjoy these health benefits,all you need is to start eating the better carb.
WHAT YOU NEED TO DO
Now,the mystique around the good and the bad carb should be clear,its time to integrate the good carbs into your diet.Just follow these three simple steps and you are ready to reap the benefits of all that is good in the carbs.
1. RECOGNIZE THE BAD CARB:
Take a few moments to look and understand what you are eating.A simple easy rule is that any carb that is REFINED AND WHITE is a bad carb.
Some Examples: soda,candy,sugars,added sugars, syrups, white flour ,white rice, white pasta, cakes,desserts white bread etc.
2. SUBSTITUTE THE BAD WITH THE GOOD:
Substitute the simple with complex,the refined with the wholesome.Change white bread to whole wheat bread,white rice to brown rice,simple pasta to wholewheat pasta,no added sugar,drinking juices with pulp,eating fruits with flesh, substituting desserts with fruits.
3.INCREASING INTAKE OF GOOD CARBS:
Add more fruits,veggies to your diet. Eat more portions of legumes,beans and whole grains.
Follow these three simple steps and you are ready to enjoy a trimmed waste line, profound health and wellness.