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
efficient cleaning crew Lake Forest ..In a study review conducted by David A. Geier, B.A.... Read More
Food addiction isn't a problem. Pretending like you can't live... Read More
I'm willing to bet you probably haven't heard the word... Read More
Liquid vitamin mineralThe liquid vitamin mineral dietary supplement is a... Read More
You must add some fresh cherries, which are now in... Read More
Unhealthy eating is a harmful problem in America, and contrary... Read More
Students might start thinking a little differently, once they learn... Read More
Every person on earth has experienced pain at one time... Read More
Okay, before we start, let me explain the purpose of... Read More
During the past thirty years there has been a steadily... Read More
The first place that we cut corners when we are... Read More
Some fats are good for you. Your body can't function... Read More
Summer is not too far away. It is almost time... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
The story of creation begins with water. Water is an... Read More
Are you sick and tired of the confusion about our... Read More
Cherries?A Supercharged FruitThe little red fruit that has been enjoyed... Read More
The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More
Most digestive disorders develop because of the bodys inability to... Read More
Question from Jack:A question from Jack, one of the subscribers... Read More
To many people, this may seem a simplistic answer to... Read More
These are questions we have to ask ourselves? because after... Read More
Eating orange mean absorbing vitamin C to our body, is... Read More
Eating grain products - breads, cakes, cereals - have long... Read More
Mango is my favorite fruit next to pineapples. They're sweet,... Read More
green cleaning service Deerfield ..Despite the fact that accurate nutrition information can be accessed... Read More
Olive oil is a healthy choice over other fats such... Read More
There are basically four major components, or essential molecular components... Read More
Arthritis - if you suffer from this illness, I don't... Read More
Although you may have heard about soy and all of... Read More
The confusion about eating healthy and dieting will now be... Read More
When Helen Boardman was still a girlish 99, she fell... Read More
THE RISKNo doubt you've heard of the increasingly popular "raw... Read More
The fact that diet directly affects behaviour is no news,... Read More
Why does disease begin in the digestive tract? Your digestive... Read More
We all need fat in our diet on a daily... Read More
The makers of Bumble Bee Tuna generated some buzz today... Read More
If you are like most people, you've tried dieting before.... Read More
According to the National Institute of Health, Magnesium is needed... Read More
Apple cider vinegar is a product of apple juice fermentation.... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
In a world where heart disorders and diseases are becoming... Read More
Dieters who dejectedly complain they are figuratively "stuck" with their... Read More
Mango is my favorite fruit next to pineapples. They're sweet,... Read More
Remember the old adage, you are what you eat? The... Read More
Strict "no carb" phases of low carb diets have developed... Read More
Who suffers from Eating Disorders?Eating Disorder sufferers are male and... Read More
High blood pressure (hypertension) is a dangerous condition that can... Read More
You know about Vitamins A,C, D, E ,and the B's... Read More
The body is a marvelous creation, a carbon, oxygen combustion... Read More
Nutrition |