The Carb Scare
There is definitely a no carb or low carb craze going on right now in the diet industry. While I know that lowering your carbs and eliminating them can cause weight loss I don't believe it is healthy. Of course you want to eat carbohydrates in the right amounts and at the right times but completely eliminating or drastically reducing them might create some issues in your body.
Carbohydrates are the body's primary source of energy; in fact, carbohydrates spare both fat and protein from being broken down and used for energy. Why does this benefit you? Well fats and protein have their own special role in ensuring that your body is functioning efficiently. Fats are an essential nutrient. They supply essential fatty acids for growth, healthy skin, vitamin-absorption and regulation of bodily functions.
Proteins are another essential nutrient and are the body's building blocks. They are instrumental in forming cells, repairing tissue, making antibodies, building nucleoproteins (RNA/DNA), carrying oxygen throughout the body, assisting muscle activity, as well as being part of the enzyme and hormonal system
Mental Focus
Your body breaks down carbohydrates to glucose for energy for the body's cells. The minimum daily amount needed to spare other nutrients from being used for energy, such as fats and proteins, is 130 g. Your brain cells require nearly twice as much energy as the other cells in your body, reports the Franklin Institute for Science Learning. Glucose, the simplest form of carbohydrate, is used up rapidly during mental activity. Mental concentration drains glucose from a part of the brain associated with learning and memory, which emphasizes how crucial maintaining an optimal blood sugar level is for proper brain function.
Nutrient-Rich
Not consuming enough carbohydrates can cause a caloric deficiency or result in an excessive intake of fats, throwing your diet off balance. Complex carbohydrates such as starchy veggies, beans, legumes, whole grains and cereals are an important source of essential micronutrients such as vitamins and minerals. Grains are an important food source of several B vitamins, including thiamin, riboflavin, niacin and folate, as well as minerals such as iron, magnesium and selenium.
Source of Fiber
Complex carbohydrate foods, such as vegetables and whole grains, are rich in dietary fiber. Health benefits of fiber-rich diets include a reduced risk of developing coronary heart disease, improved cholesterol levels and a healthier weight. Individuals who choose diets rich in fruits and vegetables, as part of a healthful diet, are less likely to develop Type 2 diabetes and certain types of cancers, particularly cancer of the oral cavity, throat, lung, esophagus, stomach and colon.
So you see it is important to understand how foods work in our bodies. While carbohydrates do have there time and place in our diets they should not be completely eliminated. It is beneficial to eat a diet that is balanced and full of all the essential nutrients our bodies need. Not only will it help you achieve a healthy weight loss but it will also ensure that your body is functioning at it's best.
I remember experimenting with carb cycling a few months ago and experiencing severe mood swings, a foggy mind and low energy. It was a horrible feeling. I realized that although it might help me achieve a weight loss it was not a healthy way to go. I didn't want to compromise my health for a few pounds. It is more important to me to maintain a healthy diet, listen to my body's needs and allow the weight to come off naturally by eating a well balanced diet and exercising.
Like I mentioned before carbs have a place in our diet. You can eat carbs and lose weight. To be honest eating carbs will encourage a healthy weight loss that is maintainable and lifelong. Nobody wants to lose 50 lbs on carb free diet and gain it all back when they begin to eat carbs again. So understanding when to eat carbs will help you not only lose weight but maintain your weight loss and give you enough energy to live an active life.
My recommendations are to eat your carbs around your activities. Since carbs are used for energy if you are not going to need energy after 4pm then don't eat any carbs. I personally eat them during the day and before my workouts. I also eat a little carbs after my workout to replenish my body. Once I know that my body is going to be winding down and I don't need any more energy I cut them off. So pretty much no carbs in the evening.
Remember any carbs that are not used up for energy more then likely will be stored as fat. Since we don't want this to happen we must make sure we are using this fuel source wisely. You also want to eat carbs that contain lots of fiber and are slow digesting in order to keep your blood sugar from spiking. This will also keep you feeling full longer. The key it to maintain a steady level of blood sugar throughout the day. So eating consistent meals every 3-4 hours will help keep those levels evened out and prevent any drastic spikes or dips.
Some great sources of carbs that you can include in your meals are quinoa, sweet potatoes, brown rice, oats, barley, fruits and veggies. Beans are an great source of carbs as they are high in fiber and low in fat. This means you will get full faster and stay full longer with fewer calories consumed. It is said that presoaking the beans before cooking also helps with digestion and reduces flatulence. :) Try replacing meat with beans in your stews and soups. They are also great on top of salads.
Well I hope that this helped you understand a little more about carbs and removed the fear of consuming them. I do not recommend eating processed carbs such as crackers, cookies, cakes, chips, candy and so on. I advocate eating whole food sources as I listed above.
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