In spite of what many Americans have been programmed to think, carbohydrates are an essential part of a balanced diet. They are the body's main source of energy and are necessary for brain function, they help our muscles work and they supply us with essential vitamins, minerals and fiber. Believe it or not, carbohydrates are the most important nutrient for losing fat and building muscle.
Carbohydrates can be broken down into 3 groups: complex (starches), simple (sugar) or dietary fiber. The best carbohydrate sources are complex and dietary fiber. Complex carbs can be found in grain products, vegetables, fruits, nuts and seeds while simple carbs can be found in enriched or refined products, like white bread, enriched pasta, sweets and candy. Anything that doesn't say whole wheat but does say enriched, can be considered a simple carb.
Simple carbs have a high-GI (Glycemic Index) and provide quick energy, but can leave you feeling hungry within a short period of time and may cause you to overeat. Eating too many high-GI foods can also cause significant spikes in blood sugar that can increase the risk of such chronic health problems as diabetes and heart disease. If you do chose to eat high-GI foods, try eating fiber or protein with them. This may decrease spikes in blood sugar levels.
Dietary fiber can be found in plants. It is made up of various carbohydrate compounds including: cellulose, hemicellulose, pectin, gums and lignin. Dietary fiber is not a significant source of energy but it helps your body maintain a healthy digestive system.
Carbohydrates have never been bad for people and neither has fat. The culprit in this controversy is calories. According to Dr. Robert Eckel, chairman of the American Heart Associations nutrition committee, "people gain weight because they eat too many calories, not carbohydrates."
Moderation and regular exercise is the key to losing weight and staying healthy. An Oreo cookie won't make you gain weight, a bag a day will. A slice of pizza and a beer every now and then won't give you a gut, several slices and a six-pack every other day will. Get the picture?
If Americans would jump off the fad diet bandwagon and go back to the basics, our weight epidemic would be non-existent. The quick fix is not the answer. Sara A. Boldec, a nutritionist and lecturer states, "any diet that eliminates entire food groups or has a time limit is bad for you and any diet that promises quick results will almost always lead you back where you started."
Go To Page: 1 2
| Here's the follow-up discussion on this article: | View all related messages |
For a complete listing of article comments, questions, and other discussions related to Shelly Morgan 's Diet & Exercise Trends topic, please visit the Discussions page.