Understanding Carbs to Stay Healthy
Barbara Morris

Low carb diets are popular. How good are they? How healthy are they? It all depends on what you know about the difference between different types of carbohydrates.

Common table sugar represents 20 to 25 percent of the daily caloric intake of Americans who live on the typical All American processed food diet. In the early 1800s average sugar consumption was about 12 pounds per person a year. In 1997, it was 152 pounds per person. Is that too much? You bet it is. Its making us old before we need to be.

Do we need carbohydrates? No, we dont. They are non-essential to the human diet. We do need water, fat, and protein. It is possible to survive for long periods without carbohydrates providing fat and protein needs are met. Fat and protein are broken down to make building blocks of carbohydrates as food and energy. This is something the carb-rich processed foods industry doesnt tell us.

Regardless of what is known about carbohydrate needs, we continue to consume massive quantities of carbohydrates. Therefore, its important to know which carbs are better than others. Its simple: All carbs are broken down into sugar in the body. The key is the rate and the amount that determines the level of sugar in the blood.

Complex carbs such as green leafy veggies, brown rice, potato, whole grain products, and fruits break down slowly. The result is a gradual rise and fall in blood sugar. It is generally understood that most complex carbs are good for you.

Refined, simple carbs such as cake, ice cream, cookies, breakfast bars, so-called cereals, and refined grains break down quickly in the body. This causes rapid elevation of blood sugar levels. These are not good for your health.

It should be understood that while refined carbs should be avoided because they are harmful, some complex carbs such as potatoes are not good because of their relatively fast breakdown.

How do you determine which carbs are really good, and what to avoid? Simple. Become familiar with something called the Glycemic Index of foods. When you look at a glycemic index for foods, bear in mind that the lower the rating, or number, the slower the digestion and absorption process and the better it is for your health.

As useful as the glycemic index is, you will need to learn which foods are good for you.. For example, a cup of low fat ice cream has a glycemic index of 50, which is lower than the glycemic index of a baked potato. Thats because the glycemic index rating of a refined sugar product is lower than that of a starchy food! So, learn to discern the difference between refined sugars and everything else. Just assume that if its made in a factory, its suspect!

Here are some glycemic index numbers for some popular food choices:
Baked Potato: 85; Cheerios: 74; Fanta soft drink: 68; Cheese pizza: 60; Banana: 54; Sweet potato: 54, Low fat ice cream: 50; Carrots: 49; Grapefruit juice: 48; All-bran: 42; Spaghetti: 41; Apple: 38; M&Ms (peanut): 32; Peanuts: 15; Yogurt, lot fat, artificially sweetened:14.

You can see from the above how misleading, yet useful the glycemic index can be.

The bottom is this: Do your homework. Dont rely on advertising or uninformed advice of well meaning friends to give you guidance about healthy eating. Making educated choices about what you put into your body puts you in the drivers seat and allows you to be in charge of how healthy you are, and how quickly or slowly you age.

About the Author

Barbara Morris, R.Ph., is a 76-year-old working pharmacist and recognized expert on unique anti-aging strategies. Author of Put Old on Hold, her message is for Boomers who want to feel and function as a healthy 40 or 50 year old for 25 or more years. She calls it Liberation Living a process she has discovered that bypasses infirmities and indignities of traditional old age. http://www.PutOldonHold.com

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Wanting to eat better is a goal that is shared by millions and millions of people around the globe. Their reasons range from “just wanting to” to trying to treat a deadly disease, from moral reasons to wanting to lose weight. Regardless of the reason, you should research health and nutrition before deciding on a healthy eating program that is best for you. Doing the proper research will not only point you in the right direction for foods you should eat, but it will also steer you away from the foods you should avoid.

One thing you need to watch out for is a lack of balance. For example, the market is filled with diet plans that eliminate whole categories of food. While it makes sense to reduce the level of saturated fat you consume, getting rid of carbohydrates is a questionable practice at best. It is okay to eat fat, carbohydrates and protein; in fact, you should be wary of any so-called healthy eating program that claims otherwise.

When it comes to fat, you will want to limit saturated fats, and try to eliminate man-made trans fats completely. (There are naturally occurring trans fats, and these aren’t nearly as bad as their hydrogenated counterparts.) Your best bet is to have polyunsaturated and monounsaturated fats, though you don’t want to go overboard on them, either.

Carbohydrates have received a lot of attention in recent years. This is due, largely, to some popular diets that avoided them. Yes, it is possible to lose weight on a low-carb diet, but there may be risks involved. Also, such a diet wouldn’t really be considered a long-term healthy eating program because of the lack of balance. However, not all carbohydrates are created equally. You should limit the simple carbs found in white bread, white rice, and sugar; and replace them with the complex carbs found in whole grains, vegetables and some fruit.

Protein can be tricky because a lot of sources are high in saturated fat. Beef, for example, is high in protein, but a lot of cuts are high in saturated fat. Chicken, on the other hand, has some cuts that are higher in fat than others, so choose white meat to stay on the safe side. Perhaps the best of source of protein is beans (pinto, black, garbanzo, navy, and so on). The are high in protein and fiber, and are also very low in fat.

A healthy eating program doesn’t mean you can never enjoy your favorite foods again, far from it. First, there are plenty of healthy alternatives for most foods. Second, the key is to enjoy such foods in moderation, as an occasional treat. If you eat less of the unhealthy foods, and more of the healthy foods, then you will be headed in the right direction. But if you can’t have the foods you enjoy, then there is too great of a risk that you will simply go back to an unhealthy diet, and that wouldn’t do you much good at all.

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If you are interested in a new weight loss program, you may want to consider running. Running for fat loss can be a great way to boost your metabolism, energy, and self esteem. Even if you have no previous running experience, you can start off gradually and quickly build a running program that is tailored to your personal needs. Running can be a great way to de-stress, build strength, and create self-confidence. Running allows you to build a strong body at your own pace, with a minimal amount of equipment.

There are several things to consider when beginning a running program. First, consult your doctor to see if this type of weight loss is right for you. Adjust your diet according to your new fitness goals, and purchase any necessary equipment, such as a stopwatch or new running shoes. Avoid spending a lot of money before you begin on accessories that you may or may not need. Your only real investment to begin a running program is a high-quality pair of running shoes that provide the necessary support for your knees and ankles.

Before you begin your running for fat loss program, it is important that you consult your doctor. He or she will be able to get you on the right track for calorie intake and other dietary restrictions by running some simple tests. Your doctor will also be able to help you design an exercise program to suit any special needs you have, such as joint pain. If youve had a previous knee or ankle injury, you may need to wear a brace when you run.

After meeting with your doctor, it is time to begin making the necessary dietary adjustments. You’ll need to cut out most excess fats, but be sure you are still getting necessary complex carbs and lean proteins. You will be burning fat with your new running program, but you’ll still need to be sure you’re taking in an appropriate amount of calories for your body type and activity level. If youre unsure of the amount of calories you need per day, consult your doctor. He or she will be able to make a recommendation.

Now you’re ready to begin your exercise program. Start out with a gradual walking program. Then build up to running for longer and longer periods of time. Congratulations – you’re on your way to better health.

This article is for informational purposes only. It is not medical advice, nor should it be interpreted or substituted as medical advice. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.

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