Essential Carbohydrates… a Friend or Foe??

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Essential Carbohydrates… a Friend or Foe??

You certainly may be shedding pounds, but do you really what you are losing? The primary function of carbohydrates in your body is to produce energy. Your brain and the central nervous system need the energy from those carbohydrates to function at the optimum capacity.

To lose weight, you have to burn more calories than you take in ( approx.3500 calories=one pound of body weight). Excess calories, from any source you eat, are the culprit for weight gain.

If you eliminate or cut down

on your carbohydrate foods, you are missing out on a plethora of vitamins, minerals, and fibers your body needs.

Of big concern, when eliminating carbs, is what your body has to do to find energy. After glycogen stores have been depleted, your body starts looking elsewhere for a possible source of glucose. Protein can be converted to glucose, but the process takes a toll on your body. Unlike carbohydrates, protein contains nitrogen. In order for your body to make glucose, your body has to get rid of the nitrogen, taxing the hell out of your kidneys! Over time this can cause stress to the kidneys and can then lead to damage.

Why do people lose weight

fast on a low-carbohydrate diet plan?

If your body needs more glucose, lean muscle mass, which stores glycogen, is then broken down to provide energy. Each gram of stored glycogen has three to four grams of water in the solution within. Muscle breakdown and the water associated with it is the cause of rapid weight loss. Additionally, since low-carb diets restrict many types of foods including grains, sweets, fruits, vegetables, and dairy, those diets tend to be low in calories which leads to weight loss.

The Bottom Line

A well-balanced diet rich in complex carbohydrates, lean protein, and some unsaturated fat helps control body weight and at the same time maintain lean tissue.

Here are some Dietary Sources of Carbohydrates
  • *Starch
  • *Milk
  • Fruit/Fruit Juices
  • *Simple sugars-table sugar, honey, soft drinks, candy
  • *Sugar alcohols-found in many products labeled: sugar-free
  • *Fiber
All Carbohydrates are not created equally

You should make the most of your calories by choosing foods rich in complex carbohydrates and fiber like whole grains, fruits, and vegetables. Include low-fat dairy foods to meet calcium, protein, and other vitamin/mineral needs.

Simple carbohydrates such as candy, soft drinks, and desserts should be consumed sparingly and in moderation. They rack up calories and pounds quickly without the nutritional benefits of complex carbohydrates. Some experts recommend no more than 10% of calories come from simple sugars. If you are eating 1600 calories per day, that would be 160 calories or less that should come from sweets (a 12oz. Can of soda has about 150 calories)