The Truth about Carbohydrates
The Truth about Carbohydrates
brought to you by Optimum Nutrition and Fitness Mindsets, Inc.
Many of you know how good carbs are (not only to your taste buds, but your whole body) and will never abandon them. Others have become convinced that you must give up the "good stuff" to have a great body. In reality, the truth probably lies somewhere in between. Commitment to reducing your calorie consumption and increasing your activity levels are best ways to lose and/or maintain weight you want regardless of what you eat.
Popular diets that dictate moderate to severe carbohydrate restriction actually work according to the reduced calorie principle (even though some don't reveal this point and others flat out deny it). Let's take a minute to consider the facts. The bulk of our modern food supply is carbohydrates. After all carbs are the foundation of the food pyramid, which is generally accepted as the blueprint for healthy eating habits. Now take that wide variety of foods that contain carbohydrates (which includes fruits, vegetables, and grains) cut them from your acceptable menu, and meal planning is "simplified."
Yet it isn't really easy to plan what we typically consider a "meal" without including carbohydrates. So followers of these plans usually discover a small amount of food options that fit - then have them over and over. Now just think about eating the same few things everyday. If you don't freak out and go on a binge you're bound to eat less each time. And look at that! You've just decreased your portions so you're consuming fewer calories.
Carb Chemistry 101
It's true not all carbohydrate-containing foods are smart choices, but carbohydrates alone are not to blame for making them poor choices. The real villains are high calorie content, high sugar content, and failure to satisfy hunger.
It is not uncommon for processed snacks and desserts to contain as many calories as a meal should, but taste light enough that you could easily have 2 or 3 servings then be hungry after an hour. For example, two Nutty Bars by Little Debbie contain 634 calories, 40 grams of sugar and 39.2 grams of fat! To avoid this type of surprise, always check the nutrition facts on your food and even drinks - you may be shocked at how many calories are in a regular soft drink.
Serving sizes are also important to note. Take fruit juice as an example. You could be drinking a fruit juice and think there is only a 100 calories in it, but if you check the serving size you may discover a 12 oz. bottle actually contains 2 servings; that's double the calories!
But even simple carbohydrates can occupy a meaningful place in your diet since they function as an immediate energy source. This is especially true for athletes. It's important after strenuous exercise to quickly replenish your muscles for recovery. That is why many sports drinks are high in sugar. However, if you do not typically exercise vigorously be sure to combine simple carbohydrates with complex carbohydrates.
Complex carbohydrates (such as whole grains, fibrous fruits and vegetables, etc.) should be a part of every person's diet. Even people who are restricting their carbohydrate intake should make room in their meal plan for them because they contain various health protecting antioxidants and phytonutrients (found only in plants). Plus they take longer to digest than simple carbohydrates, so they provide a longer lasting energy source. Another important nutrient that falls into this category is dietary fiber (both soluble and insoluble).
Some people report that adding foods or supplements rich in dietary fiber to their meals helps with their weight loss endeavors. Experts give this notion merit for two reasons: first, fiber fills space in the stomach so people tend to eat less when their meals contain fiber; second, it passes through our bodies mostly undigested so it yields very few (if any) calories. Unfortunately, the typical American diet only provides only 1/3 - 1/2 of the fiber recommended by health organizations such as the American Heart and American Dietetic Associations (20-30 grams per day), which is alarming because fiber has numerous health benefits.
Still not convinced you need carbs?
Although there are people who have been successful reaching their weight loss goals following a "low-carb" diet plan, many experts agree it is not the healthiest strategy and usually the results don't last. As with anything, moderation is key. Begin by lowering your consumption of simple carbohydrates and starchy foods (white breads, white rice, white potatoes), but definitely keep eating whole grains, fruits and vegetables. They contain valuable nutrients and antioxidants your body needs. Also, many nutritious shake mixes and candy-like bars are now available with a limited carbohydrate content. These can be valuable even to people who are not restricting carbs because they're usually high in protein. So, if your whole food diet is typically rich in carbohydrates and low in protein, supplements can be great tools to help balance your diet by adding the extra protein without many additional calories.
The great news is - you can (and should) enjoy carbohydrates and still be fit. Just be aware of a portion's calorie content and how it fits into your daily allotment. Yet if in the end you still choose to cut carbs remember you are also inadvertently decreasing your intake of valuable (and in some cases essential) vitamins, minerals, phytonutrients and dietary fiber, so taking supplements to help you meet the recommended levels for these nutrients is something to consider. If you are looking to lose weight or simply stay healthy, combine your nutrition program with physical activity to increase your success exponentially. Just be sure to consult with your physician to devise a plan that is best for you.
brought to you by Optimum Nutrition and Fitness Mindsets, Inc.
Many of you know how good carbs are (not only to your taste buds, but your whole body) and will never abandon them. Others have become convinced that you must give up the "good stuff" to have a great body. In reality, the truth probably lies somewhere in between. Commitment to reducing your calorie consumption and increasing your activity levels are best ways to lose and/or maintain weight you want regardless of what you eat.
Popular diets that dictate moderate to severe carbohydrate restriction actually work according to the reduced calorie principle (even though some don't reveal this point and others flat out deny it). Let's take a minute to consider the facts. The bulk of our modern food supply is carbohydrates. After all carbs are the foundation of the food pyramid, which is generally accepted as the blueprint for healthy eating habits. Now take that wide variety of foods that contain carbohydrates (which includes fruits, vegetables, and grains) cut them from your acceptable menu, and meal planning is "simplified."
Yet it isn't really easy to plan what we typically consider a "meal" without including carbohydrates. So followers of these plans usually discover a small amount of food options that fit - then have them over and over. Now just think about eating the same few things everyday. If you don't freak out and go on a binge you're bound to eat less each time. And look at that! You've just decreased your portions so you're consuming fewer calories.
Carb Chemistry 101
It's true not all carbohydrate-containing foods are smart choices, but carbohydrates alone are not to blame for making them poor choices. The real villains are high calorie content, high sugar content, and failure to satisfy hunger.
It is not uncommon for processed snacks and desserts to contain as many calories as a meal should, but taste light enough that you could easily have 2 or 3 servings then be hungry after an hour. For example, two Nutty Bars by Little Debbie contain 634 calories, 40 grams of sugar and 39.2 grams of fat! To avoid this type of surprise, always check the nutrition facts on your food and even drinks - you may be shocked at how many calories are in a regular soft drink.
Serving sizes are also important to note. Take fruit juice as an example. You could be drinking a fruit juice and think there is only a 100 calories in it, but if you check the serving size you may discover a 12 oz. bottle actually contains 2 servings; that's double the calories!
But even simple carbohydrates can occupy a meaningful place in your diet since they function as an immediate energy source. This is especially true for athletes. It's important after strenuous exercise to quickly replenish your muscles for recovery. That is why many sports drinks are high in sugar. However, if you do not typically exercise vigorously be sure to combine simple carbohydrates with complex carbohydrates.
Complex carbohydrates (such as whole grains, fibrous fruits and vegetables, etc.) should be a part of every person's diet. Even people who are restricting their carbohydrate intake should make room in their meal plan for them because they contain various health protecting antioxidants and phytonutrients (found only in plants). Plus they take longer to digest than simple carbohydrates, so they provide a longer lasting energy source. Another important nutrient that falls into this category is dietary fiber (both soluble and insoluble).
Some people report that adding foods or supplements rich in dietary fiber to their meals helps with their weight loss endeavors. Experts give this notion merit for two reasons: first, fiber fills space in the stomach so people tend to eat less when their meals contain fiber; second, it passes through our bodies mostly undigested so it yields very few (if any) calories. Unfortunately, the typical American diet only provides only 1/3 - 1/2 of the fiber recommended by health organizations such as the American Heart and American Dietetic Associations (20-30 grams per day), which is alarming because fiber has numerous health benefits.
Still not convinced you need carbs?
Although there are people who have been successful reaching their weight loss goals following a "low-carb" diet plan, many experts agree it is not the healthiest strategy and usually the results don't last. As with anything, moderation is key. Begin by lowering your consumption of simple carbohydrates and starchy foods (white breads, white rice, white potatoes), but definitely keep eating whole grains, fruits and vegetables. They contain valuable nutrients and antioxidants your body needs. Also, many nutritious shake mixes and candy-like bars are now available with a limited carbohydrate content. These can be valuable even to people who are not restricting carbs because they're usually high in protein. So, if your whole food diet is typically rich in carbohydrates and low in protein, supplements can be great tools to help balance your diet by adding the extra protein without many additional calories.
The great news is - you can (and should) enjoy carbohydrates and still be fit. Just be aware of a portion's calorie content and how it fits into your daily allotment. Yet if in the end you still choose to cut carbs remember you are also inadvertently decreasing your intake of valuable (and in some cases essential) vitamins, minerals, phytonutrients and dietary fiber, so taking supplements to help you meet the recommended levels for these nutrients is something to consider. If you are looking to lose weight or simply stay healthy, combine your nutrition program with physical activity to increase your success exponentially. Just be sure to consult with your physician to devise a plan that is best for you.
posted by San Soo Trainer at 9:13 AM
0 Comments:
Post a Comment
<< Home