Dealing With Carbohydrates

Diets high in carbohydrates lead to obesity and many other health issues.    Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, pasta, beverages, corn, and desserts. They also come in a variety of forms. The most common forms are sugars, fibers, and starches. 

According to the Harvard School of Public Health carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

•  The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.  
• Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes, heart disease and other diseases.

For example, Brown rice and sweet potatoes are high in carbohydrates and have approximately equal protein content. Unlike simple carbs, which are digested quickly, complex carbs are digested slowly and do not cause a rapid rise in blood sugar. This slow digestion gives you steady energy levels. Brown and rice and sweet potatoes are also low in sodium.

Carbohydrate addiction, especially white carbohydrates has to do with chemicals that travel from the stomach to the part of the brain where you produce dopamine, a hormone and neurotransmitter that affects the brain’s pleasure and reward centers. Once these areas of the brain are stimulated, you’ll want more of the addictive substance, whether it’s alcohol, drugs or carbs.

Some vegans deal with issues in regards to carbohydrates.  Carbohydrates replace the substance that meat provides with bread, pasta, and rice.  Numerous studies have shown that poor meal planning is the cause of nutritional deficiencies in vegetarian diets, not the absence of animal foods.  So even though animal foods are not included in the diet, poor choices and planning can still cause health and weight issues.

Refined carbs such as baked goods, French fries or processed snack foods like chips and pretzels are harmful to your body. They’re often responsible for visceral or omentum fat, the dangerous fat you can carry around your midsection that inhibits your body’s ability to make insulin, which makes you more prone to diabetes. White carbs also increase your risk for cardiovascular disease and even cancer.

A diet that has increased in popularity is the Paleo (aka Caveman) Diet and has been featured on Dr. Oz. The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods are not part of the Paleo menu.

Loren Cordain, PhD, who literally wrote the book on The Paleo Diet, claims that by eating like our prehistoric ancestors, we’ll be leaner and less likely to get  diabetes, heart disease, cancer and other health problems.  There’s no calorie counting, and the fiber-rich fruits and vegetables will fill you up, as will the lean meat.

Echelle Harris is a Lifestyle Management Consultant in the Washington, DC and Baltimore areas.  Harris designs fitness and nutrition programs to address personal health and fitness needs.  When dealing with health issues and attempting to attain certain goals it is imperative to be cognizant of your current health and have nutrition and fitness programs personally designed.  Consulting with a professional like Ms. Harris in the health and wellness field will give you insight towards better health.

A common philosophy that is consistent to fight off obesity and disease is consuming foods that are as close to their natural source as possible.  Know the difference between good and bad carbs.  Minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber such as white bread and white rice.

Individuals make food choices for health, moral, emotional, psychological and other reasons.  The key is to be educated on nutrition and not adopt any “fad” diets.  Consult with a professional if needed to get guidance.  Know your personal health status and how your body responds to certain foods and make the necessary adjustments.

Jamaal Piper
Health and Wellness Consultant and Certified Personal Trainer
www.piperpersonaltraining.com

For information about Echelle Harris visit www.echelleharris.com.