Hey Coach! I have a question!

Member Writes:

I heard carbs are bad for me -- So I'm not going to eat ANY carbs...is this a good idea?

Health Coach Answer:

The short answer. No.

The long answer -- You need to eat the "right type" of carbs. 

Wait - what the heck are carbs?

Carbohydrates are mainly sugars and starches, together constituting one of the three principal types of macronutrients used as energy sources (calories) by the body. The energy produced by carbohydrates is approximately 4 calories per gram. Carbohydrates come in simple forms such as sugars (the ones that are bad for you in large amounts) and in complex forms such as starches and fiber (the ones that are essential for optimal health).

Carbohydrates give our cells immediate energy to perform tasks that take a high level of energy up to about 3 minutes in duration. Unlike fats, carbohydrates can give us instant energy without the need for oxygen.  This comes in pretty handy especially if you have to get out of the way of an oncoming automobile.

Carbohydrates, such as fiber do not actually get digested by the body and used for fuel, instead they are essential for regulating the health of our digestive systems.  Typically 25-30 grams of fiber per day are recommended for gastrointestinal health.  Diets high in fiber have shown to reduce cholesterol levels and reduce the occurrence of colon cancer.

Carbohydrates, often referred to as “carbs,” are your body's primary energy source, and they are critical for a healthy lifestyle.

Carbs should never be avoided. It is however, extremely important to understand that not all carbs are created equal.

Carbohydrates can be either simple or complex based on their chemical makeup and what your body does with them when you eat them.

Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. So these give you a more "even" kind of energy. Eaten with a good lean source of protein it will also help keep you fuller, longer.

Simple carbohydrates are composed of simple-to-digest, basic sugars. The higher in sugar and lower in fiber, the worse the carbohydrate is for your body. I.E. - cookie

Fruits are simple - however the fiber in the fruit changes the way that the body processes the sugars and it slows down the digestion rate which makes it more like a complex carb. Again, you should be pairing this off with a good source of protein.

If you are trying to be health conscious the most important simple carbohydrates to limit or exclude completely would be:

Sodas
Candy
Artificial syrups and sugars
Anything white - white flour, white rice, white pasta, white bread, white potatoes, white sugar
Pastries such as cookies, cakes, and pies

Another thing to look out for -- if you are trying to whittle away belly fat is the Glycemic Index of the food you are consuming.

Wait -- what the heck is Glycemic Index? Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar.

Here is a GI chart from the American Diabetes Association CLICK HERE

If you are trying to lose weight, have excess amounts of belly fat, diabetic or pre-diabetic a low glycemix diet would help tremendously. 

-Integrity offers low glycemic meal plans - ask your health coach today if this would be a good plan for you! 

603-668-1001  or 603-421-2811