The low-carb craze is currently sweeping the nation. There is a diet out there for every day of the week. From Atkins to the Zone to South Beach, each promote reduced carbohydrate intake as the key to weight loss. Browsing through the supermarket shelves, you can't help but be inundated with low-carb alternatives ranging from breadsticks to fruit jams to salad dressings. With all the options available, it can become quite challenging to determine the right kinds.
Carbohydrates and Health
First off, it is important to clarify that the body needs carbs for survival. Carbohydrates contain starches and sugars that are vital for cellular function. Sugar broken down into its simplest form is glucose, which is necessary to feed every cell in your body. According to the Franklin Institute, the all-important brain cell requires twice as much glucose as other cells in order to operate properly. Luckily, most of the foods we eat contain some amount of carbohydrates. The goal of a healthy diet should not be to eliminate carbohydrates, but rather to selectively choose "good carbs" that contain high amounts of fiber, vitamins, and minerals that your body needs.
Types of Carbohydrates
Carbohydrates come in many forms, some healthier than others. Carbohydrates derived from whole foods tend to contain other elements that slow the release of sugar into the blood, thereby sustaining the body for a longer period of time. These have historically been known as complex carbohydrates. There are exceptions to the whole food rule, the most obvious being potatoes, which turn quickly to sugar. On the other end of the spectrum are processed, packaged, and refined foods that are often filled with quick release "simple" carbs. These carbohydrates are immediately turned into glucose, creating a sugar spike that soon leads to a "crash & burn" effect.
Healthy Food Choices
For most people looking to make healthy diet choices, eliminating refined and processed carbohydrates is a great place to start. In the grocery store, avoid the central aisles filled with boxes and cans and instead focus on selecting primarily from the fresh foods along the peripheral walls. Choose vegetables, fruits, meat, fish, eggs, and dairy products that retain some semblance of their original form. When choosing grains, find those that haven't had the nutritious bran and germ removed. Brown rice, quinoa, millet, and hulled barley are a few healthy choices. Legumes such as beans, peas, and lentils are another excellent source of sustaining carbohydrates, plus they tend to have high level of protein as well.
Foods to Avoid
A good rule of thumb is to avoid "white foods," as they tend to be devoid of most nutritional value. White bread, white rice, white pasta, cookies, and crackers do little other than fill you up for the short term, leading to lethargy and weight gain later on. Rely on whole grains instead. Avoid high sugar foods and drinks as well. When it comes to all those "low carb" alternatives, read the labels thoroughly. They are often filled with artificial additives and sweeteners to make up for what was removed. Remember -- all carbohydrates are not created equal. Choose high quality whole foods every day. Your body will thank you!
Member Comments