Monday, March 9, 2015

The Truth about Carbohydrates

Carbohydrates AKA ‘Carbs’ have been getting a really bad rap for a while now -- some of it is justified, some not. The truth is your body DOES need carbohydrates as they are the preferred fuel for brain and muscle function. However, in the way that nature intended you to get them.


All carbohydrates are not created equal
Up until about 100 years ago, our ancestors ate fruits and grains in their unrefined, unprocessed state. The sugars/starches in these foods are ‘COMPLEX’ woven together with the vitamins, minerals, enzymes, protein, fat and fibre found in the food. Therefore termed ‘Complex Carbohydrates’, 


They are considered "whole foods" and every aspect of their unique makeup is important to your body:
- The sugar gives your body energy.
- The enzymes aid the digestive process.
- The nutrients help sustain your body in countless ways.
- The fats protect your brain and nervous system...
- And the fibre helps to nourish your probiotic population and keeps you regular.


These carbohydrates can also be defined by their ‘Glycaemic Index’ (GI). GI refers to how quickly a carbohydrate converts into sugar or glucose in your blood. 
http://www.drsharma.ca/wp-content/uploads/sharma-obeisty-glycemic-index.gif
When sugars and starches are eaten in their complex or  Low-GI form, they are digested slowly and the resulting glucose enters your bloodstream at a steady rate over several hours. Giving you the energy you need and making it easier for the body’s hormone ‘insulin’ to use this sugar in the appropriate way.


There are no "sugar highs and lows" just a nice, even flow of energy in the form of glucose, keeping your hunger at bay. Your body will also be getting benefits from all the other nutrients in the food.

Complex carbohydrates which are considered low-GI include:
·         Grainy breads/crackers
·         Basmati Rice
·         Pasta
·         High Fibre cereals including (Rolled Oats or Porridge/All bran/Muesli)
·         Starchy vegetables (Sweet potato, sweet corn, pumpkin)
·         Legumes (Chick peas, Lentils, Beans)
·         Most fresh fruit (watermelon/grapes/lychees tend to be higher GI)
·         Dairy products (low fat yoghurt, low fat milk)


Refined carbohydrates
These sources of carbohydrate have been stripped of their vitamins, minerals and enzymes. As a result, your body has to use its own store of nutrients and enzymes to break them down.

The biggest danger here is the effect on your blood sugar. Refined carbohydrates have a higher-GI and turn to glucose and flood your bloodstream with a sugar rush very quickly. This sounds an alarm to your pancreas: "Put out some insulin--QUICK!"
 
Furthermore, these foods do nothing for your bodies ‘satiety’ (feeling of being satisfied after a meal) and result in eating larger quantities of food, eventually leading to weight gain. 


Repeated onslaughts of sugar like this will eventually stress the pancreas and other glands that work hard to regulate the sugar levels in the body’s bloodstream. Not to mention, repeated disruptions of your blood sugar level typically results in blood sugar that remains too high constantly (Diabetes).


The lack of nutrients in refined carbohydrate foods can also lead to poor functioning of your other organs and systems too. Increasing the likelihood of the development of degenerative diseases such as  (arthritis, heart disease and back problems),as well as allergies, obesity, depression, learning disabilities, and digestive/behavioural problems).
  
Refined High-GI carbohydrates include:
·         White bread/rolls, pita breads, scones, white rice, pizza
·         Potato
·         High Sugar cereals (Corn Flakes, Rice bubbles, Coco pops, Fruit loops)
·         Cookies/biscuits
·         Cakes
·         Confectionery
·         Soft drinks and fruit juices
·         Honey, sugar, syrup.



A good point to make here is that not all Low-GI food are necessarily a healthy choice. High fat content of foods usually lower the GI. A good example being chocolate, which has a relatively low GI reading because chocolate is predominantly fat and definitely not a good choice. 


What to do now?
  1. It is crucial that the vast majority of the carbohydrates you choose come from high fibre-low GI sources. 
  2. Incorporating Low-GI Carbohydrates at all meals (especially Breakfast) is a good way to avoid feeling hungry and over-eating at your next meal.
  3. Moderation is the key: You CAN enjoy a dessert, biscuit, cake or potato at dinner, but this needs to be more the exception and not the norm (once or twice a week at most).
  4. PORTION CONTROL – over-eating any food will lead to weight gain. Therefore be mindful of how much you are eating at your meals.
  5. Eating slowly will also lead to eating less and feeling more satisfied from smaller portions.
Guidelines on portion sizes as well as a healthy Low GI meal plan will be provided in next weeks blog. 

Remember:
Its NOT a diet, its an eating lifestyle.
Once you get used to the yummy tastes and textures of the healthier options, youll likely start to lose your taste for the refined foods. The best part about it is youll feel the difference in your energy, your weight and your overall health. 


Russell Nassim (APD)
for details click below
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