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Carbohydrates: Why Size Matters
If I collected a dime for each time I've seen or heard the word "carbohydrate" - or picked up a book on the subject, for that matter - I'd be a wealthy woman. And of course we've all heard the buzzwords: simple carb; complex carb; high carb; low carb; no carb. But do we really know what a carbohydrate is? And are carbs really as bad and fattening as we're told they are? In this article, I'll make my best attempt to unveil the mystery of the carbohydrate - and why it's gotten such a bad rap. After all, it's the molecule both scientists and nutritionists know is the main source of the body's energy. BASIC CHEMISTRY: First the boring stuff. The basic chemistry of a carbohydrate. I'll keep it brief: Carbohydrates contain a carbon atom attached to water molecules. This is important because it's the structure and size of a carbohydrate which influences the speed by which it's converted into glucose (sugar) and then into energy. WHY ARE CARBS USEFUL? Before we take a look at the different "sizes" of carbohydrates, let's look at why they are useful to us. Aside from supplying the body's energy, carbs are also useful for the proper functioning of internal organs, as well as proper function of the muscles and nervous system. The most exciting feature of a carbohydrate, in this writer's opinion, however, is it's ability to aid in protein and fat metabolism.So as it turns out, when used wisely, carbohydrates are actually useful in burning fat. THE THREE PRINCIPAL CARBS FOUND IN FOODS: Next let's take a look at the three basic carbohydrates found in foods (Still boring but stay with me). They are: simple sugars, starches and fiber. Simple Sugars come in two varieties. The monosaccharide (meaning one sugar) are quickly digested and almost immediately utilized by the body due to their "simple" structure (think fruits, fruit juices and honey). The second, disaccharides, act in almost the same way and are one molecule larger. The disaccharides, however, tend to be more of the refined sugars are very sweet to taste (think white sugar, candy etc.) The second basic type of carb is the starches or what we would consider complex carbs (the polysaccharides): foods such as potatoes, wheat, rice, corn. These carbs are slow to break down and take some time to be converted into energy. Finally, there's the fibers (think bran). Fibers don't have a lot of energetic value, however, they do lend some support to the body. Because they don't add much sugar to the system, they make it further through the pipeline to help with intestinal function and elimination. Moreover, they reduce cholesterol and slow fat absorption. WHY SIZE MATTERS The theory behind low carbohydrate diets is, when the body consumes too many carbohydrates the excess will become stored by the body as fat. This is true. When the body ingests a carbohydrate, it aims to convert it to glucose as soon as it can, so that it can be utilized by the body. If there is some excess, no problem, it will get stored as glycogen in the limited space of the muscles. The trouble arises, when the stores exceeded capacity: the remaining molecules are stored as fat in fat cells that can infinitely expand (horrors!). Yet, what if there was a way to outsmart this system by using the different "sizes" of carbohydrate molecules to your advantage? What if you could keep the body burning carbs at a steady rate according to the speed of your metabolism and your activity level? Enter the glycemic index. The glycemic index is a scale which tells you (on a food-by-food basis) the rate at which a carbohydrate is converted into glucose. The scale is calibrated by glucose itself (which is rated at 100). The higher the number the faster the conversion. First used by diabetics to prevent flux in blood sugar, the glycemic index (GI) has become a popular way to get all the benefits of carbohydrates without the threat of fat storage. Here's what the scale looks like:
HOW IS THE GI HELPFUL? If weight loss or weight maintenance is your goal (isn't it everyone's?), creating a diet around lower GI foods will decrease peaks in glucose levels. It's as simple as that. You can implement this eating pattern by scanning the low glycemic foods and aiming to consume a serving at each meal (Be sure to see the article on food combining in this issue). This will also help you avoid both the "highs and lows" of the refined sugar rush. Higher glycemic foods can be useful, too, and are considered the "recovery" foods. Medium and high GI foods should be consumed for up to two hours after exercise to recover lost carbohydrates and maintain steady blood-sugar levels. Because metabolism varies from person to person, it would be well worth your time and effort to continue a personal study of the glycemic index. Enjoy your carbs by checking in on your favorite foods and decide when it's best to consume them. Where to get this information: You can get the skinny on the glycemic indexes of all your favorite carbohydrate foods. Check out the searchable data base at: www.glycemicindex.com In closing, here's a few guidelines to help you put your carbs to good use: Aim to eat several small meals during the day. Choose one serving of carbs for each, preferably low GI. When in doubt choose carbohydrates that are naturally occurring such as vegetables and fruits. Minimize refined sugars whenever possible. When consuming breads aim for wheat instead of white. Try to substitute white potatoes with sweet and substitute brown rice for white. About The Author Laura Turner is the Sr. Editor of The New Body News and Wellness Letter: The premier online eZine dedicated to giving you the 'Insight and Inspiration to Build a Better You.' Raise your healthy I.Q. Subscribe today for F.r.e.e. visit: http://www.new-body-news.com or send any email to: mailto:[email protected].
MORE RESOURCES: Semaglutide vs. tirzepatide: Comparing weight loss drugs like Ozempic Houston Chronicle Opinion | Ozempic and Wegovy Have Health Benefits Beyond Weight Loss The New York Times What do weight loss drugs mean for a diet industry built on eating less and exercising more? The Associated Press Dr Reddy’s, Sun, Cipla and Biocon look to recreate Ozempic magic in India The Economic Times FDA, doctors warn about compounded Ozempic. What we found at metro weight loss clinics - WSB Atlanta International Dance Day 2024: Weight loss to heart health; incredible benefits of dancing explained Hindustan Times 4 Reasons Weight Loss Drugs Aren't Working for You Verywell Health Top 7 healthiest fruits that help with weight loss The Times of India Ciara Shares Her Weight on the Scale After Saying She Wants to Lose 70 Pounds Postpartum - Billboard TikTok to crack down on content that promotes disordered eating and dangerous weight-loss habits Los Angeles Times How weight-loss drugs are changing the diet industry Fast Company All About '1000-Lb. Sisters' Star Tammy Slaton's Weight Loss Women's Health Beyond Weight Loss: Five Yale Experts on the Benefits of Exercise Yale School of Medicine How to cover the sharp rise in spending for diabetes and weight loss drugs Association of Health Care Journalists '1000-Lb. Sisters' star Tammy Slaton shows some skin in new photo after extreme weight loss Page Six '1000-Lb Sisters' Tammy Slaton Shows Off Incredible Weight Loss Journey Yahoo Entertainment How to Lose Weight Fast and Safely, According to Nutritionists Prevention Magazine 90 Day Fiancé: Riley Diego's Extraordinary Weight Loss Milestone (Recent Transformation In Pictures) Screen Rant New Johns Hopkins study challenges benefits of intermittent fasting The Hub at Johns Hopkins What making weight-loss drugs mean for the environment Chemical & Engineering News Sleep Apnea Reduced in People Who Took Weight-Loss Drug, Eli Lilly Reports The New York Times Could weight-loss drugs fight infertility? Users report surprise pregnancies South China Morning Post US Senate committee investigates weight-loss drug costs as NC negotiates with manufacturer WRAL News Weight-loss clinic with 3D body scanner opens near Puyallup Tacoma News Tribune Eli Lilly’s weight loss drug Zepbound shows promise as a sleep apnea treatment in late-stage trials CNBC '1000-lb Sisters' Star Tammy Slaton Poses in Swimsuit After More Than 400-Pound Weight Loss Entertainment Tonight '1000-Lb. Sisters' star Tammy Slaton shows off tremendous weight loss in new swimsuit photo Page Six Study: Zepbound Reduces Sleep Apnea Symptoms Prevention Magazine How 'miracle' weight-loss drugs made health disparities worse Los Angeles Times The 'metabolic trade' is keeping Ariel Investments competitive amid weight-loss drug craze Pensions & Investments Weight Loss Reframed Everyday Health Costco products that helped me maintain 73-pound weight loss Business Insider ResMed Stock Hits 8-Month High After Quarterly Beat Wipes Out Weight-Loss Drug Woes Investor's Business Daily Weight-Loss Drugs Drive U.S. Prescription Spending HealthLeaders Media 1000-Lb Sisters: 8 Times Chris Combs Was There For His Family (Throughout Their Weight Loss Journeys) Screen Rant Woman lost 105 pounds through walking and diet, then Wegovy Business Insider The new weight-loss drugs and cancer Fred Hutchinson Cancer Center Jon Gosselin Gives Update on Weight Loss Journey and His Plan to Propose to Stephanie Lebo (Exclusive) Entertainment Tonight Ciara Teases Weight Loss Progress With Scale Photo After Revealing Goal to Drop 70 Lbs Yahoo Entertainment 90 Day Fiancé: Ella Johnson's New Slim Face After Extraordinary Weight Loss Milestone In 2024 (Recent ... Screen Rant Q&A: Can weight loss drugs help in addiction treatment? Penn State Health News |
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