The Carbohydrate Fix
Carbohydrates in common foods consist of the fiber, starches and sugars found in milk, fruits, vegetables, and grains consumed in moderation and may be beneficial micronutrients. Grains are an essential part of any diet plan providing the body with iron and fiber and providing the body with nutritional support. Healthy grains are vital for promoting good health lowering cholesterol reducing body fat eating fewer calories. Dietary fiber from whole grains is the portion of the plant that can not be broken down into digestive enzymes for the body to process. Grains containing fiber provide a feeling of fullness when eating in moderation. Fiber is typically found in fresh vegetable fruits, and whole grains packed with nutritional value including B vitamins, riboflavin, niacin, thiamine, folate, and minerals, selenium, magnesium. Grains containing fiber may reduce the risk of heart disease and show promising health benefits. Eating a well balanced diet is essential for gaining or losing weight counting calories as part of managing weight.
According to the Heart Association, not all carbs are created equal as carbohydrates are either referred to as simple or complex depending on the chemical structure of the food and how quickly it is digested and absorbed in the body. When consumed carbohydrates break down into simple sugars which are absorbed into the bloodstream. As the sugar levels increase in the body the pancreas releases insulin. Insulin is needed to move sugar from the blood into cells where the sugar can be converted into energy. Simple carbohydrates including refined sugar and high fructose are digested quickly circulate immediate bursts of glucose into the bloodstream providing empty calories that lack vitamins, minerals, and fiber. Reduce sugar consumption to improve your waistline eliminating specific foods known to cause obesity.
Along with fats and proteins carbs are one of the three main nutrients commonly found in foods and beverages. The type of carbs you eat has a direct effect on your blood sugar levels to be used as energy or stored as fat. Typically individuals who eat desserts feel a rush of energy after eating sweets typically followed by fatigue and depleted energy levels leading to exhaustion. Dietary simple sugars are not all alike in containing nutrition the body uses including milk, and fruits providing vitamins and minerals. The type of carbohydrate you eat makes a difference in how your body digests food converting it into energy or stored as unwanted fat. Unfortunately, foods containing high amounts or refined sweeteners, especially high fructose raise triglyceride levels and may increase the risk of heart disease, stroke, or diabetes. Metabolic health is measured by triglyceride levels referred to as blood fats. According to the Mayo Clinic, high triglyceride levels often increase the risk of obesity and metabolic syndrome health conditions that lead to abdominal fat around the waist, high blood pressure, high blood sugar and irregular cholesterol levels.
Complex carbohydrates are digested slowly to release a steady supply of glucose into the bloodstream. Complex carbs contain more fiber aid in slow digestion and provide more nutritional value the body can use to boost energy levels naturally. Eating complex carbohydrates is beneficial for losing weight when consumed in moderation. Feel satisfied for longer periods of time by eating a well balanced diet packed with nutritious foods including, nuts, seeds, grains, fruits, and vegetables for weight control options. Carbohydrate recommendations are different for each person because each person is physically unique and may require different dietary needs. Typically most men need 4-5 servings 60-75 grams of carbs per meal and women usually require 3-4 servings of carbs 45-60 grams per meal however these amounts depend on several factors including a person’s weight, age, activity level, medications, and diabetes. It is important to work with dictation to assess your carbohydrate goals to stay healthy longer.
The type of carbs you eat has a direct effect on your blood sugar levels to be used as energy or stored as fat. Eating healthy carbohydrates boosts physical energy reducing body fat. Eating complex carbohydrates is beneficial for losing weight when consumed in moderation. Research indicates consuming a diet high in soluble fiber has tremendous benefits in reducing blood pressure, and internal inflammation and promotes heart health. Most nutritious foods including carbohydrates, proteins, and fats are broken down and absorbed as part of the digestive process. Fibrous foods also referred to as roughage includes parts of the plant that can not be broken down in the digestive tract or absorbed. Fiber is not digested in the digestive tract instead it passes through the stomach, into the small intestine, and colon relativity intact for elimination out of your body. Soluble fiber attaches to cholesterol particles and is eliminated from the body helping to reduce cholesterol levels in the body mad may help reduce the risk of heart disease. Typically fiber is referred to as soluble fiber which dissolves in water and insoluble fiber which does not dissolve in water.
Fiber is a type of carbohydrate the body cannot digest by the body. Most common carbohydrates are broken down into sugar molecules likely absorbed into the body and stored as fat. Fiber cannot be converted into sugar molecules it passes through the body undigested. Dietary fiber helps control blood sugar levels helping to reduce appetite naturally. Soluble fiber slows the absorption of sugar while improving blood sugar levels helping your body slow digestion for increased absorption of vitamins and minerals from food sources. Cereal grains are commonly consumed as a lite breakfast for weight management providing essential vitamins, minerals, and protein needed to kick start your day to increase your energy. Check labels to find grain cereals low in sugar, low in calories per serving, and high in nutritional value for best nutritional value. Natural carbohydrates make you feel full longer and boost physical performance when consumed in moderation.
Cheers!
Patricia Lynn
