Carbohydrates are often misunderstood. Gram for gram, carbohydrates provide the same amount of calories as protein. However, most people eat more grams of carbohydrate than necessary because they seem to trigger overeating and do not offer the same feeling of fullness as foods that are high in protein and fat.
Are Carbs Bad?
Carbohydrates are the body's main source of energy. One gram of carb contains four calories, and provides many nutrients such as B vitamins, phosphorus, magnesium, and fiber. Carbohydrates themselves are not the enemy, but many people find it easy to overeat foods such as pasta, rice and bread. Portion control is the answer to controlling weight while continuing to allow carbohydrates in the diet. Moderation is challenging when so many entrees and meals focus on carb-rich ingredients. Focusing on a few key strategies is important for a person who is a "carb addict."
What Makes Carbs Addictive?
When a person eats carbohydrate, the result is a rise in blood sugar. Insulin is a hormone that is secreted in response, and helps sugar exit the blood and enter the cells. The result is a drop in blood sugar. When this rise and fall happens sharply, such as after a carb-rich or sugary snack, a feeling of fatigue, a "crash," or desire for more sugar occurs. The best way to avoid this response is to control the blood sugar rise and fall. According to the American Journal of Clinical Nutrition, including more protein and fiber in meals and snacks can blunt a blood sugar response.
A Carb Addict's Diet
Eating regularly spaced meals and snacks that include carbohydrate, protein and fiber can help reduce the craving for more carbs and sugar. Every few hours, it is helpful to eat a smaller balanced snack or meal, because the effect is more stable blood sugar. A carb addict may find this especially helpful versus eating three large meals. A sample meal plan includes a breakfast of whole-grain cereal with low-fat milk, a mid-morning snack of low-fat yogurt, sandwich with whole-grain bread and lean meat plus veggies and fruit for lunch, crackers and low-fat cheese as a snack, and a balanced dinner. These types of foods structured in evenly spaced meals can reduce cravings and improve satiety in people who crave carbs. When a structured eating plan is in place, a "carb addict" will slowly experience reduced cravings.
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