Carbohydrates - found in grains, breads, pasta, and sugar, as well as vegetables, fruit, tofu, beans, and dairy - provide the body with the most efficient fuel for energy production and brain activity. They're nutritionally essential, a principle currently downplayed by the "low-carb craze".
What is important to understand is that not all carbohydrates have the same "fuel efficiency". Many carbohydrates - termed "refined" or "simple" - cause blood sugar highs and lows which can result in a period of high energy followed by a period of extremely low energy, often leaving the person craving more of the simple quick release carbs.
Examples of these "refined" carbs are regular pasta, white bread, snack foods and baked goods. The weight loss plans that advocate eating less or none of these foods are on the right track, except they tend to throw out the GOOD carbs as well. We'll call these "slow carbs", and here's why:
After you eat them, the carbohydrates in foods are broken down and released as sugar units (glucose) into your bloodstream. "Slow carbs" are foods that release glucose at a slower rate.
Typically, these foods are "whole foods"; that is, they contain the fibre and minerals that are often removed in making their refined, "quick-release" counterparts. (Such is the difference between whole wheat bread and white bread.)
Choosing "slow carbs" over refined carbs helps keep your blood sugar balanced (positively affecting your hunger level, mood and mental concentration, among other things). Fibre also promotes regularity and helps maintain healthy blood cholesterol and triglyceride levels.
Examples of "slow carbs" are whole grain breads and crackers, potatoes with their skin, beans & legumes, brown rice, oats, and whole grain pasta.
Here are five tips for creating a "slow carb" habit:
1. Whole Foods - Eat as close to natural as possible. Vegetables, fruits, beans and lentils are whole foods that contain all of their original nutrients (fibre, vitamins, minerals, and carbohydrates for energy).
2. Grains & Breads - When it comes to grain products such as breads, crackers, cereals, and pasta, choose "darker", whole grain varieties. This can be done in restaurants as well as the grocery store.
3. Snacking - Fruit is an excellent snack. Consuming the whole fruit provides the slow-release carbs and will sustain your energy for longer, as opposed to fruit juice, which provides the body with a quick release of fruit sugar into the bloodstream. Another great snack to try is sliced red peppers with hummus (made from chickpeas).
4. Take the time (you're worth it!) - Seeing as some of the slow-carb options take longer to cook (e.g., brown rice versus white rice), make them ahead of time, and make extra to freeze for future meals. Brown rice is very versatile; try it in soups, casseroles, stuffed vegetables, or for breakfast (warmed) with cinnamon, raisins, chopped nuts or ground flaxseed.
5. Read labels - "Whole wheat" (or other "whole" grain) should appear before any other flour in the ingredient list. White flour can be disguised as "wheat flour", "enriched flour", "unbleached flour", or "grain flour", to name a few.
Working at substituting "slow carb" foods into your lifestyle will ensure that you have ample energy, proper nutrition, and that you maintain a healthy weight. Of course it's also essential that you find some ways to be active and that you limit high fat and high calorie snack foods as best you can.
(c) Copyright 2005, Genuine Coaching Services.
Susan Baker, B.Sc.,RHN, RNCP is a registered nutritional consultant who supports individuals on their path to optimal healing through nutrition consultations, with a special interest in digestion and food sensitivities.
Linda Dessau, the Self-Care Coach, is the author of "The Everyday Self-Care Workbook". To receive one of her free monthly newsletters, subscribe at http://www.genuinecoaching.com/newsletter.html
house refresh service Lincolnshire ..I'm willing to bet you probably haven't heard the word... Read More
My name is Mildred Shears. I'm retired and I live... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
As any student of chemistry will assure you, acids and... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
Have you ever felt like you were completely losing your... Read More
In large part, you're in control of your health, not... Read More
Almost every woman suffers with premenstrual syndrome at one time... Read More
For a natural and tasty way to improve your health... Read More
You may have noticed an ever-expanding choice of oils at... Read More
Spring in New York City is a really magical time.... Read More
Healthy eating is important for everyone, from babies to the... Read More
You are a mineral bodyEvery part of you is made... Read More
Did you know that the food you eat when you... Read More
Today, more than ever, consumers over the age of 50... Read More
Information on potassiumWhen you read about potassium and senate document... Read More
Students might start thinking a little differently, once they learn... Read More
Liquid vitamin mineralThe liquid vitamin mineral dietary supplement is a... Read More
When you actually sit down and think about it, bottled... Read More
Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply... Read More
Most of us are "regular" people. We don't eat the... Read More
Do you allow pleasure from food? Are your senses throughly... Read More
A lot of people I've talked with about health supplements... Read More
(Part 1 of a Special 5 Part Series on Body... Read More
The key to good hydration is drinking a lot of... Read More
licensed cleaning services Lake Forest .."The physician who knows only medicine, knows not even medicine."... Read More
Fats have been unfairly lumped together as being all bad... Read More
Most recipes end with instructions to "serve immediately." You could... Read More
When was the last time you consumed soda? Most likely,... Read More
FOOD (Macro-nutrients)One of the most important aspects of hill walking... Read More
Following a diet program of any sort can sometimes be... Read More
I'll preface this article by saying that it will help... Read More
Cholesterol is present in our bodies by one of two... Read More
Mirror, Mirror on the wall, who's the healthiest of them... Read More
One of the biggest mistakes many new bodybuilders make is... Read More
Many low carb dieters fall victim to "carb creep," which... Read More
It's really hard to believe that something could be worse... Read More
"It's not what you eat, it's what's eating you that... Read More
If you drop a bomb, you kill not only your... Read More
(ARA) - By now you probably think you've heard all... Read More
Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More
Salt was used long before recorded history began. One of... Read More
Fad diets have been around for more than 50 years... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
Many people use sugar as medicine. Sugar tends to change... Read More
Did you know that the food you eat when you... Read More
Increasing the fiber in your diet has been shown to:... Read More
For a natural and tasty way to improve your health... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
The dangers of processed foods and diets Why is that... Read More
Nutrition |