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Carb Dieting Secrets
LOW-CARB, SLOW CARB
In a nutshell, there are two kinds of carbohydrates, simple and
complex. Some refer to them as bad and good carbs, fast and slow
digestion carbs and other possibly confusing lingo. Here’s the scoop.
SIMPLE CARBS
Foods with simple or refined carbohydrates most often have a low
nutrient content and a high-glycemic index. They are quick to digest
and can cause blood sugar to soar then fall dramatically within a short
span of time. In order to keep the body running more healthy and
stable, health advisors recommend that these type foods be limited.
Examples of these simple carbs are white bread, potatoes, bananas, and
sugary treats like cookies, candy, cupcakes and cakes, and soda
beverages like popular cola products.
COMPLEX CARBS
Foods with complex carbohydrates contain many nutrients and have a low-
to moderate-glycemic index. Higher fiber content in these foods means
slower digestion, which is healthier for the body. And these foods are
considered good choices by health advisors.
Examples of these complex carbs are whole grains, most fruits and
vegetables. Legumes, plants of the pea or bean family, are also in this
category.
WHICH IS BEST????
While studies like one from the University of Arkansas for Medical
Sciences in January of 2004 show that low-carb diets can help with
weight loss; the carbs need to be of the complex, low-glycemic type.
Notable is that a total avoidance of the simple carbs is not necessary,
either. In other words a treat now and then, in moderation (and
approved per your dietary advisor or in accordance with your health
practitioner), should be fine.
As a side note, your teeth will also be healthier without the build up
of sugar decay from simple carb foods. So healthier smiles will
shine with healthier bodies.
OTHER HELPFUL TERMS
Here are some other terms to help explain the science and health issues
behind low-carbohydrate dietary planning solutions. Note these are only
basic definitions and can be explored at your leisure through other
resources to further define their roles in the body’s health system.
CALORIE
A calorie is a measure of heat. Calorie also refers to a measure of the
amount of energy a body gets from food. In a nutshell, the more
calories in food, the more energy is required for the body to use up
the nutrients.
CARBOHYDRATE
A carbohydrate is one of three major nutrients that provide the body
with energy. Carbohydrates are made up of either single sugars or bound
strings of sugar. Examples of single sugars (simple carbohydrates) are
sucrose or table sugar, fructose or fruit sugar and lactose or dairy
sugar. Bound strings of sugar or complex carbohydrates that are found
in plants are often called starches. Examples of digestible kinds of
complex carbs are wheat flour or potato starch. A non-digestible
example is cellulose from celery. Carbs are converted by the body into
sugar and used for energy. Unused carbs are stored in the body as fat.
FAT
A Fat is one of the three major nutrient groups that provide energy to
the body. Fat is derived from animal or plant oil sources.
It is broken down by the body into simpler fats and are burned or
stored in the body.
FRUCTOSE
Fructose is sugar derived from plants, especially corn, that is used to
sweeten commercial food products like sodas and other prepared
foods. First gained widespread popularity in the 1970s and is
usually listed in ingredients as “high-fructose corn syrup”.
GLUCOSE
Glucose is referred to as blood sugar. All carbohydrates whether simple
or complex are converted by the body into sugar and the sugar within
the body’s bloodstream is of this form. The level of glucose in the
blood is the main stimulus for insulin secretion.
GLUCAGON
Glucagon is a hormone produced by the pancreas that encourages fat
cells to convert their stores to glucose and release them for energy
use. Glucagon must be released for the body to release and break
down body fat. The pancreas cannot efficiently release both
glucagon and insulin and will not release glucagon if blood sugar and
insulin levels are high.
GLYCOGEN
Glycogen is the main form of carbohydrate storage in animals and occurs
primarily in the liver and muscle tissue. It is readily converted to
glucose as needed by the body to satisfy its energy needs. Also called
animal starch.
GLYCEMIC INDEX
The glycemic index is a measure of how quickly individual foods will
raise your body’s blood sugar level.
INSULIN
Insulin is one of two main hormones produced by the pancreas and the
body’s major metabolic hormone. When the blood’s glucose increases,
insulin is released by the pancreas to help transfer glucose into the
cells for energy. Insulin also helps convert extra glucose to storage
in fatty tissue, and helps promote amino acids which are turned into
protein and stored in muscle. In the liver, it aids in extra glucose
being stored as glycogen. Insulin can raise cholesterol levels and
cause retention of fluids and salt and it gets in the way of breaking
down stored fat. A lack of adequate insulin or lack of sufficient
sensitivity to insulin’s effects in the body can lead to diabetes.
INSULIN RESISTANCE
Insulin resistance is a state reached when the body does not properly
respond to and process the insulin it releases. Insulin
resistance causes the pancreas to overproduce insulin. According
to Drs. Michael and Mary Eades of Protein Power, insulin resistance
causes high blood pressure, elevated cholesterol levels, coronary
artery disease (heart disease), obesity, Type II diabetes and a host of
other diseases and disorders.
KETONES
When the body breaks down fat for energy due to the lack of sufficient
glucose for energy needs combined with the liver’s depletion of
glycogen, ketones is a type of chemical result. Excess ketones
cause bad breath and show up in urine during strip testing.
KETOSIS
Ketosis is the body’s process of burning stored fat for energy when
glucose is not readily available. A survival mechanism used
during times of famine. Generally thought not to be a good
long-term state for the body to operate in. When ketosis takes
place in someone who is the victim of famine, or who is not eating food
for whatever reason, it can cause serious illness and eventually death.
PROTEIN
Protein is one of the three major nutrient groups that provide energy
to the body. Protein is derived from animal and soy products and
from some plant products like legumes (beans, peanuts and peas).
Converted to amino acids by the body during digestion and stored in
muscle cells as protein.
SUCROSE
Another name for sucrose is table sugar; it is derived from sugar cane
plants.
STARCH
Starch is a type of sugar found in potatoes, white rice, breads, bagels
and other foods.
TRANS FAT
Trans fat is a type of processed fat that does not occur in nature
(also called hydrogenated or partially hydrogenated fat/oil).
Used in baked goods like doughnuts, breads, crackers, potato chips,
cookies and many other processed food products like margarine and salad
dressings.
Click here for the next Chapter
 Did you know that 60-70% of cancers are due to dietary factors? And, that many of these may be prevented by changes in dietary habits?
Click here.
Here is today's feature Lowcarb article.
Trying To Lose Weight? Here's A Low Carb Tip "If it's white, don't eat it."
by: Dr. Howard Hagglund M.D.
Trying to LOSE WEIGHT? Here’s a tip... if it’s white, don’t eat it!
Dr. Hagglund's Healthy Eating Tips
(All wheat products, bananas*, breads, rice, sugar, and potatoes.)
Research has shown that these foods almost triple your blood sugar rise in proportion to how many calories they carry... nobody knows why for sure but it’s clear that foods high in carbohydrates cause your pancreas to increase your insulin production.
Click here to read the whole article.
Note that the contents
here are not presented from a medical practitioner, and that any and
all dietary planning should be made under the guidance of your own
medical practitioners. This content only presents overviews of low-carb
research for educational purposes and does not replace medical advice
from a professional physician. .
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