Carbohydrates

When I first started following my nutritional intake I was very confused by carbohydrates. I found myself wondering what are good carbs, bad carbs, simple carbs, complex carbs and why some people say don't eat carbs?! My head was spinning with information.The truth is that just about everything we eat contains carbohydrates. This is good when eating nutrient filled carbohydrates, as it provides energy for our bodies. 

Simple carbohydrates have to do with digestibility and the fact that they are digested quickly into our bloodstream. Are simple carbs bad? No, not all of them! They contain simple sugar sources and can be used for quick energy. Milk, fruit, potatoes, white bread and fruit juices are all examples of simple carbohydrates that provide quick nutritious carbs. However, candy, table sugar, alcohol, and soft drinks all provide simple sugars and most often do not provide any nutritional value. These are the simple carbs you hear of that are bad!

 

Complex carbohydrates are found in whole grains, some vegetables and legumes. They are starches and require more digestion, thus go slower into our bloodstream than simple carbohydrates. Rich in B-vitamins, fiber and iron, complex carbohydrates from grains are the body’s best source of energy because they are burned in a constant, time released manner. They provide sustained energy for athletic events and can help manage blood sugar irregularities. The fiber found in complex carbohydrates, fruits and vegetables can help lower blood cholesterol in some people when eaten as part of a low-fat diet. You often hear that complex carbs are the good carbs and this is true. 

In recent years I have heard people claim to avoid carbohydrates all together. When considering that our total caloric intake per day should consist of 45 - 65% carbohydrates (and more for athletes), I really have to debate that carbohydrates are necessary. The idea is to look to the most nutritious sources of carbohydrates throughout your day. When craving sugar look towards the nutritious simple carbohydrate food category to give your blood sugar a boost.

A Word on Nutrition

There are six essential nutrients which are necessary for optimum nutritional health. These are:

1. Carbohydrates 
2. Protein
3. Fat
4. Water
5. Vitamins
6. Minerals

We need all of these nutrients to survive. Consuming the first 3 nutrients (carbs, protein, and fat) are the necessary sources from which we get calories that produces the energy our bodies need. Although we need water, vitamin and minerals, they do not provide calories which "fills our tank". Many diets will have us believe that carbohydrates are bad, or that fat is evil. The truth is, too much or too little of these essential nutrients can have a negative impact on your health. All six are essential.
When choosing a new diet to follow it is partially about watching total caloric intake. Alongside total caloric intake it is being able to identify good carbs, healthy fat and the leanest proteins.  This is knowing what foods promote the best nutritional impact. Finally a new diet should teach us how to change our poor eating behaviors that may have developed over time.
Quick diet fixes that promise huge weight loss over a short amount of time are never the answer. You may be able to drop a lot of weight by starving your body, but this is not a healthy answer and does not help you with a lifelong change in your eating behavior.

Follow my blog as I address all of the essential nutrients and why they are important.