Carbs – The Truth

It happened again.

I’m angry. People keep getting a small piece of the truth about science-based nutrition, run with it, and make a ton of money spouting a ‘new’diet that has zero basis on factual data.

The latest round is the No Carb Craziness. Why is it crazy? Well, a carbohydrate is not just sugar. A carbohydrate can be viewed as an energy source. Slow carbs matter much more than low carbs. A well-balanced diet consisting of good quality foods is as important as physical activity and good sleep.

Physical activity is a key factor in weight control and good long-term health. It is as important as a good diet and good sleep.

Sleeping at least 7 hours each night is as important as a well balanced diet and physical activity.

If you are overweight and you want to lose weight, focusing on slow carbs is useful. A well balanced and nutritional diet, such as the Mediterranean diet, plus good sleep and plenty of physical activity, is much more likely to lead to long-term success and good physical and mental health.

There are basic concepts in nutrition.
Foods are broken down based on their biomolecular makeup. There are four major classes of biomolecules – carbohydrates, proteins, nucleotides, and lipids. Carbohydrates, or saccharides, are the most abundant of the four. The popular notion that all carbs are bad is steering people away from foods that we actually need to protect our bodies and especially our brains.

The brain can not function without carbohydrates. What must be understood is what is a carbohydrate, what type of carbohydrate, and when to eat it.

First of all, not all carbs are created alike. Let’s look at it in terms of glucose indexing – made popular by the South Beach Diet. Certain foods have a higher impact on your insulin and blood sugar levels.

Natural carbohydrates, such as those found in fruits and vegetables, legumes, whole grains, etc., tend to enter the bloodstream more slowly compared to the carbohydrates found in processed foods. Good sleep and regular exercise also help regulate blood sugar and the hormone control.

Carbohydrates which quickly raise blood sugar are said to have a high glycemic index, while those that have a gentler effect on blood sugar levels have a lower glycemic index.

The solution is to eat low GI foods — LOW Glucose Index foods have a huge impact on your health.

How? It’s not that hard. Switch to whole grain foods in their most natural forms.
Whole grain oats, ancient grains, whole grain breads..
Eat whole fruits.
Eat whole vegetables – cooked to soften but not soft.
Eat plenty of salads.
Cut out junk foods.
Cut out processed or packaged foods.
Stop drinking sugary beverages.
Stop thinking you can eat anything as long as you burn it off.

I propose to you that eating healthy is both easy and fun. It’s not about extremes — It’s not about starvation either.

Make it fun, make it taste good, keep it natural, and keep your body moving. It’s really that simple. Don’t make it hard.