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Worth Knowing About Carbohydrates
It can get so confusing. With all the latest diet fads, it can be pretty hard to tell what to believe nowadays regarding what to eat and what not to eat, and the whole "good carbs," "bad carbs," and "low carbs" thing can really get people all worked up.
Cutting down carbohydrates too is not be the most successfull way to lose weight over long time. If you forbid yourself certain foods completely, your body will crave for them. Just don't eat to much and be careful what carbohydrates you choose. If you be careful with what you eat in your daily diet you can almost eat everything and still lose weight.
This carbohydrate group iclude foods which contain refined sugars and just a few vitamins and minerals. Because of their smaller sugar molecules they will be quicker digested and absorbed in the blood. This makes the blood sugar rise quickly. Our digestive system hasn't a lot of "work" to absorb the food. If we are eating to many calories the included sugar will be converted to glycogen or to body fat. But our body can store only a limited amount of glycogen, so mostly the excess energy will be stored as fat.
Simple Carbohydrates are:
- Bread and all baked goods made with white flower
- Carbonated beverages
- Chips and other snacks
- Fruit juice
- Milk and yoghurt
- Pasta, white flower
- Rice, white
- Table sugar
Source: List of Simple Carbohydrates
In moderation, any of these can be fine. The problem, is overeating any of these, even with the most grueling exercise routines, can make it very difficult for you to loose any weight. Eating a steady diet consisting of mainly carbs will mess with insulin and glucose levels, resulting in food being more quickly stored as fat, and will even make you more hungry.
How to Eat Simple Carbs Moderately
If you follow some easy rules you will see how easy it is to consume fewer carbohydrates and keep losing weight:
- Decrease the amount of the carbohydrates that you eat from grains (such as pastas, chips, rice and cereals). Place emphasis on consuming far greater quantities of
- fresh fruit
- eggs *
- meat *
- dairy foods *
*lean free-range, not artificial growth hormones or steroids
- Replace as many of those "bad" carbs with "good" carbs from assorted veggies, fresh fruit and berries (not from a can) and avoid excess juice, which is loaded with sugar and stripped of fiber and other nutrients that you get from the fruit itself.
- If you still feel the "need" to eat grains, try to get those highest in fiber and other "good" carbs, with the most nutritional part of the grain still intact - the bran and the germ.
- Rather than settling for just any kind of oatmeal, make sure it has oat bran.
- Instead of white rice, use rice bran.
You can add these to your regular diet of salad, soup, yoghurt, cottage cheese, but be sure to look for gluten if you have allergies. By eliminating the normal grains you might be consuming now, you will significantly cut calories and unnecessary starch ("bad" carbs) and get the most advantage from better choices of grains.
When eating grains, limiting them to just produce that grows naturally will dramatically increase your success in your weight loss goals.
- You can replace the "empty calories" from the pastas, breads and cereals and curb your hunger with foods such as
- protein-rich naturally-raised meats and eggs
- dairy products
- some fats like found in seeds, nuts, peanut butter and avocados
The protein and fat found in such sources is far better for you than "dead starch" and will help curb your hunger plus balance chemical levels like blood glucose, allowing for some real progress in weight loss.
Instead of simple carbohydrates you should choose carbohydrates full of fiber, minerals, vitamins and antioxidants. Complexe Carbohydrates are bonded simply sugars. Our digestive enzymes have to work harder to break down the chain into simple sugar molecures for absorption. This makes the digestion taking longer and the rise of blood sugar levels slower, consequently the body will be steadily supplied with energy which limits the amount of sugar converted into fat.
- Leaf vegetables (Spinach, Turnip Greens, Lettuce, Cabbage, Broccoli, Brussel Sprouts)
- Vegetables (Water cress, Asparagus, Artichokes, Celery, Carrots, Cucumbers, Radishes, Cauliflower, Eggplant, Split peas)
- Beans (Pinto beans, Lentils, Navy beans, Garbanzo beans, Soybeans, Kidney beans)
- Fruit (Grapefruit, Apples, Prunes, Dried apricots, Pears, Plums, Strawberries, Oranges)
- Dairy products (Low fat yoghurt, Skim milk, Soy milk)
- Wild and brown rice
- Multi-grain, oat bran, buckwheat and whole meal bread
- Muesli and oat bran cereal
- Whole Barley
- Dill Pickles