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The Truth on Carbohydrates – Are They Secretly Healthy?

For the past generation or two, there has been a lot of negative press waged against carbohydrates. So many people have shunned pasta and bread because of the belief that any form of carbohydrate would lead to weight gain, cellulite and all things unflattering that could possibly happen to the body. This is why some fast food restaurants have settled on offering lettuce-wrapped burgers rather than burgers served with buns. The burger placed within the lettuce was just a unflattering to the figure as any burger served on the bun, but many consumers believed they were choosing a healthier option because they eliminated the carbohydrates.

The problem is carbohydrates are clearly not the dietary devil all dieters should be avoiding. Carbs are very important to a healthy body, and you are often better off eating whole carbs than going with lower carbohydrate foods with artificial sugars, sweeteners and other unnatural ingredients. Here are some basic facts about carbohydrates that show what they actually do when eaten:

* The human body makes use of carbohydrates to sustain energy levels to get through daily life. Carbohydrates can be efficiently broken down into energy much faster than protein, which is why protein is reserved more for tissue and muscle repair and growth.

* The term “carbohydrate” is more of an umbrella concept that includes more than one type of food. You can separate carbohydrates into three main components: simple carbs, complex carbs, and starches. Complex carbohydrates are fiber foods that are needed by the body to sustain energy levels. Starches and simple carbohydrates are not nearly as nutritious and can be bad to your health.

* You can use Glycemic index rankings to determine the healthy carbohydrates from less nutritious carbohydrates. This index assigns individual foods a number rating that corresponds to how much a food elevates blood sugar after consumption. Lower ratings identify healthier carbohydrate options.

There clearly is a lot of potential in the carbohydrate, even though it doesn’t get a lot of credit in some diet plans. In order to maintain energy to get through your day and a maintain a properly functioning metabolism for efficient weight maintenance, you have to take in carbohydrates throughout the day. The low carb frenzy of the past ten or fifteen years seriously messed up the metabolism of so many people, simply because fears of the carb stopped them from consuming the healthy carbs their bodies needed.

It is a common flow of events for someone to endure years dieting only to realize later on that they have damaged their metabolism more than they have benefitted their weight. When the metabolism gets sluggish, fewer calories are used as an energy source all day long, which is not good for those trying to control their weight.

Carbohydrates are essential in your diet. If you are very active and busy, then you have an even greater requirement for carbohydrates. It is much easier to control carbohydrates so they are utilized efficiently than to eliminate them from the diet.

Reasonable Portion Sizes

While carbohydrates are important in your diet, you do not need to digest large amounts at every meal. When too many carbohydrates are taken in at once it can be just as unhealthy as not taking in enough carbs. The most effective strategy is to keep a steady supply of carbs flowing into your system throughout the day, with the supply dropping off before your least active period of the day.

Think of every carbohydrate serving consumed as a gallon of gas in your vehicle. Most people do not fill up their gas tanks daily. Most people only fill up when they see that they are starting to get low or don’t have enough to drive somewhere. It typically works the same way with carbs, but you don’t need to refuel hourly. In order to prevent your tank (energy) from hitting empty, you need to provide small amounts of carbohydrates throughout the day.

When to Consume Carbs

Begin your day with a healthy carbohydrate and then deliver more every three to four hours to keep your energy reserves high. If you are going to enjoy a larger amount of carbs in one sitting, try to do it an hour or two before working out or doing some other activity that takes up a lot of energy.

If you are sedentary most of the day, then you do not need as much carbohydrate throughout the day. If you go to the gym after work every day , then you may eat the majority of your carbs for lunch and as a snack a little before leaving work. You want to reduce your carbohydrate consumption at least a few hours prior to winding down and reducing movement for the day.

Healthier Carbs

The best carbohydrates are rich in fiber and low in Glycemic Index rating. Choose vegetables and raw leafy greens with 100% whole grains.