Carbohydrates
Carbohydrates seem to provoke strong emotions. Some people love them, and others believe carbs are pure evil. Carbohydrates, or carbs, are basically a bunch of sugars bound together. When you eat carbs, they are broken down into sugar and either they are used to meet current energy demands, stored in your muscles and liver as glycogen, or stored as fat. Carbs provide you with 4 calories per gram.
Like all foods, carbohydrates come in many forms, -- from apples and oranges to bagels and cakes. Carbs are on a spectrum of best and worst choices for health and fitness. We hear it all the time, "no food is good or bad." Even though it isn't politically correct to say so, some foods really are better than others. You know this intuitively.
A carrot is better for you than carrot cake. This doesn't mean you can't or shouldn't eat carrot cake. It just means you will look and feel better if you choose the carrot, (the good carb), most often. Below are some examples of good and bad carbs.
The Good
The best carbs are low glycemic (have less of an impact on blood sugar, which is a good thing), contain fiber, (which is essential for digestive health,) as well as vitamins, minerals, beneficial phytochemicals, and flavonoids.
Examples of the best are:
o Green leafy veggies: spinach, kale, chard and lettuce
o Whole fruits, like apples, oranges, mangos, and bananas
o Whole grains like brown rice, whole wheat, and whole oats.
Your Weight Loss & Wellness Solution is to make good carbs the bulk of your diet. Good carbs are low in calories and high in nutrients-especially the leafy green veggies-making them the ideal food to improve your health and make you skinny. Your diet should made up of between 65-85% good carbs.
The Bad
The worst carbs are high glycemic (cause your blood sugar to rise, or "spike," which you don't want), simple sugars, don't contain any fiber, and are usually devoid of nutrients. (Empty calories-These carbs are easy to overeat and are great for adding fat to your thighs.)
Examples of the worst are:
o White breads and pastas-these foods are stripped of their fiber and nutrients.
o Table sugar and high-fructose corn syrup (HFCS)-Absolutely no nutritional value, just calories.
o Candies, pastries, and soft-drinks-These foods are mostly sugar and HFCS and have very little nutritional value.
o Most packaged and processed foods-Remember to read food labels. If one of the top five ingredients is enriched white flour, sugar, corn syrup, high-fructose corn syrup or fructose, it is best left on the shelf.
These bad carbs are anti-nutrients. They rob your body of vital nutrients like calcium, magnesium, and vitamin C. Because these food use more nutrients than they provide you end up well fed and undernourished-the perfect recipe for getting fat and becoming unhealthy. Avoid these bad carbs.
How Many Carbohydrates Should I Eat?
Most successful weight losers and maintainers eat somewhere between 65-85% of their daily calories from carbohydrates. The amount of carbs you eat will be dependent on how you feel. Some people feel better when they eat closer to the higher end. Some people feel better closer to the lower end. Tune in to your body. Begin to notice how your food makes you feel. Remember, most of your carbs should come from vegetables and fruits.
Take Away Tips:
Eat 6-10 servings of vegetables each day.
A serving of vegetables is considered the equivalent of one of the below:
o 1 cup raw leafy green veggies
o ½ cup other veggies cooked or raw (chopped)
o ¾ cup 100% vegetable juice
Eat 4-6 servings of fruit each day.
A serving of fruit is considered the equivalent of one of the below:
o 1 medium apple, banana, orange
o ½ cup chopped cooked or canned fruit
o ¾ cup 100% fruit juice
Make a commitment to eating the "best" carbohydrates most often. Love your body with delicious fruits and veggies and your body will love you back by losing weight and feeling great.
Remember, when it comes to weight loss and wellness, protein , carbohydrates, and fat are all important. Each has an important role and none should be eliminated. Long term weight loss is achieved by moving more and eating less. Love your body by eating a healthy diet based on plenty of fresh vegetables and fruits and exercising regularly, with a special emphasis on strength training.
Change the World
Over 65% of the U.S. population is overweight. Heart disease is the number one killer in the U.S. Our rates of cancer, diabetes, osteoporosis and numerous other diseases are some of the highest in the world. We are one of the fattest, least healthy developed countries on the planet. Join me in changing the health of our great country and the world, share this article with as many people as you can. Be an agent of positive change. Help save a life. Share this article.
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