Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 2)

Carbs have gotten a bad rap over the years- blamed for everything from weight gain and high triglycerides to pimples. Is it really fair?

Carbohydrate foods are a group of foods that includes sugars, starches, and fibers. Carbohydrates are all composed of simple sugars linked together. The more sugars in the chain, the more "complex" the carb.

While our bodies can create and use energy from carbs, proteins, and fats, our brains rely primarily on carbohydrate in the form of glucose ( a simple sugar ) as an energy source. ( Our brain can obtain some energy from ketones ( byproducts of the conversion of fat to sugar) but this is not preferable ).

We need a minimum of approximately 100 grams of carbohydrates per day- which is easily obtained from breads, cereals, fruits and vegetables.

Complex carbohydrates include starches and fiber. Starchy foods like pasta, potatoes and corn are often considered "bad" foods due to their high calorie count. The problem really, is that these are the foods we often overeat. The average serving of pasta at an Italian restaurant is more like four servings, than one. Add to that a few slices of bread with olive oil, and dessert, you a have consumed your entire allowance of carbs in one meal.

Starches are part of a healthy meal when consumed at side dish portions. Potatoes are good sources of vitamin C, and whole grain breads are good sources of vitamins B and E, fiber, and iron.

Fruits and vegetables are excellent sources of a variety of vitamins and minerals, and atioxidants- which are helpful in preventing heart disease and cancer, mitigating the effects of stress, and reducing inflammation.

Fiber is a great weight loss friend. Fiber, the undigestible portion of fruit, vegetables and whole grain breads and cereals, adds bulk to a meal. This bulk slows stomach emptying, keeping you full longer. Having a high fiber food at breakfast helps you keep cravings down all day, and reduces the amount of calories you will eat throughout the day. Filling up on fiber also protects your intestines from disease, like colon cancer, and reduces inflammation in the gut (which also aids in weight loss). It is recommended that we get 25-30 grams of fiber per day. We can get this by making sure we have our 5 a day (fruits and / or veggies, that is).

Simple sugars ( table sugar, cookies, cakes, candies ) really are "bad carbs". Simple sugars provide calories, with little to no nutrients, and are often called "empty calories". Today, the average American consumes an average of 22 tsp of sugar per day. That is roughly the amount of sugar in 2 20 oz bottles of soft drink.

The problems with sugar are many. Sugar is the main cause of tooth decay- which is rising dramatically among children. Cavities in "baby teeth" are on the rise largely due to the switch from drinking milk to drinking sodas.

Sugar is addictive, both physiologically and psychologically. Eating sweet foods causes our blood sugar to spike and plummet, causing us to crave more. But it also causes our brains to desire more due to the positive memory of how the sweet food makes us feel.

Unfortunately alternative sweeteners are no better. Artificial sweeteners are so sweet, they also stimulate the brain to crave more sweet foods. Studies show that people who use artificial sweeteners consume more calories at the end of the day because of this phenomena.

Consumption of excess sugar in the diet in the form of sweets, candies, etc, causes triglyceride levels to rise.

High levels of sugar in the blood (from overloading the body with too much sugary foods), causes increased production and release of insulin, which encourages fat storage.

Sugar causes damage to the collagen and elastin in our skin, causing our skin to become thin, dry, and brittle, which leads to wrinkles and sagging.

Sugar causes nicks in our arterial walls, leading to plaque formation and atherosclerosis.

Sugar causes inflammation in the body. Inflammation that may lead to heart disease, cancer, diabetes, rheumatoid arthritis, and other chronic conditions.

Inflammation prevents glucose from entering the brain, leading to mental confusion, difficulty concentrating, problems with memory, and ultimately-cravings for more sugar.


High Fructose Corn Syrup

A major source of sugar in our diet today is High Fructose Corn Syrup (HFCS). HFCS is a cheap substitute for sugar that made its debut in the cola industry over 40 years ago. It also acts as a preservative, and is in almost every processed food in the store. In addition to the cravings created by the sweetness, HFCS has a huge impact on weight because our bodies do not recognize the calories from HFCS. So your body doesn't recognize the 350 calories from your biggie sized Coke, and is still looking for more calories to meet its needs.

Fortunately, the public outcry over HFCS has had some effect on the cola industry. Pepsi created Pepsi and Mt Dew "Throwback"- available for a limited time- soda made with cane sugar. Jones Soda is also made with cane sugar.

How much sugar is too much? Aim for a limit of 6 tsp of added sugar a day. That is 30 grams of added sugar a day, easy to reach these days. Sugar is a component of most processed foods. Your best bet, stick with home- made, and minimally processed foods.

Stick to whole foods- choose an orange over orange juice. Cook your own meals using whole grains, fruits, and vegetables to get the benefits of carbohydrate foods, which are loaded fiber, vitamins B, C, and E, magnesium, potassium, and iron, antioxidants, and so much more!!!