Carbs and Sugar

Carbs.   We hear many tales about how villainous carbs can be and how they way-lay weight loss.  We also hear how there are some forms of carbs that are better than others.  Yes?  No?  Maybe?

First, we need to break down exactly what is the role of a carb.  All carbohydrates are eventually broken down into glucose.  So, ultimately, carbs are sugar.  This is good to remember.  When the chemical processes are working correctly, and when we are not inundating our system with too much food, this glucose is used for fuel for our organs and muscles. 

But, are all carbs created equal?  Not exactly.  We have all heard of “good carbs” and “bad carbs” and how certain forms of carbs are better than others.  But what does this mean?   This means that some carbs are higher on the glycemic index than others.  This is useful to those who have health issues or who are trying to lose weight.

Whole foods, like fruits and vegetables, are carbohydrates that are laden with essential vitamins and minerals.  As carbs, they ultimately become glucose.  However, because the body must break the chemical bonds and utilize energy to create the glucose, it enters the bloodstream at a later point in digestion.  Simply put, this gives the body a chance to absorb the vitamins and minerals along with the glucose.  Also, fruits and vegetables contain fiber, which is important for the GI tract.

On the other hand, processed carbs add sugars like high fructose corn syrup and have bonds that are easily broken and contain fewer essential vitamins and minerals.  These easily broken bonds allow the glucose to hit the bloodstream much more quickly.  As a result, insulin levels are spiked and we suffer from what is commonly called a “sugar rush” quickly followed by a “sugar crash”.   Too much of this can cause a dysfunctional pancreas and poor quality insulin.  Too much of this will cause belly fat.

What is interesting to note is that 100 years ago, the average American consumed approximately 5 pounds of sugar per year; now the average American consumes between 150-200 pounds of sugar per year.  This is partly due to the added sugar (HFCS) in processed foods.  It is also partly due to the increased amount of carbohydrates in our diets.  Obesity and obesity-related issues were not the number one drain on health care 100 years ago.  Sugar tastes great, but is it worth the health risks?

How can you trim unnecessary sugars from your diet?  Most importantly, stay away from processed foods.  Simply put, the further from the source the food is, the more processed the food has become.  Stick with the whole foods—a variety of fruits and vegetables, quinoa, seeds, nuts.  Eat breads, pastas, white rice, cookies, cakes, etc. sparingly.  A good dessert or a great chunk of bread has its place, so I would never tell you to completely deprive yourself of them; however, keep the treats at a minimum and the whole, healthy foods at the maxim

Avoiding holiday weight gain.

The holidays are upon us, which means the feasting has begun.   This is both good and bad.  The good is we get to reconnect with family and friends who live far away.  The bad is we tend to gain weight during the holiday season.  Although, according to NIH, we do not gain as much weight as we think, only about a pound or two; however, that pound generally will stick around for a lifetime (NIH, 2000).  Add a pound or two a year, and you will soon be 20-30 pounds heavier.

If you are willing to be a bit more diligent from November through February, you could not only avoid this subtle weight gain, but you could possibly end up losing weight during the holiday season.  Here are seven tips to avoid holiday weight gain.

1.  Never arrive hungry.  This is a must for grocery shopping and holiday parties.  Be sure to eat a healthy snack before the party.  This will help your willpower to avoid the high-calorie, sugary foods and stick to the healthier options.

2.  Remember your portion control.  If your party is buffet-style, be sure to use the smaller plate.  Put a spoonful of whatever you want to try, but once that plate is full, you are finished.  This will keep the total calories down to a normal number for a meal without leaving you feeling deprived.

3.  Fill up on your vegetables and fruit.  You are aiming for 7-9 servings, mostly of vegetables.  This will give you your fiber and good carbs for energy and satiety.  This also will help you with your portion control and avoiding sugar cravings.

4.  Choose socializing over eating.  Once you have made your choices at the buffet, move away from the food.  Keep your mouth busy with catching up with friends and family instead of filling it with higher-calorie foods. 

5.  Stick to your sleep and exercise routine.  It is easy to let the healthy habits lapse with the added commitments, but it is better for your mental and physical health to stay on your schedule.  If that means leaving a party early, so be it.  You can still schedule socializing around your exercise and sleep.  You will also find yourself less likely to crave high-fat, high-carb, high-sugar snacks if you are well rested.

6.  Limit the alcohol.  Holiday parties and family get-togethers tend to mean alcohol.  Limit yourself to one or two drinks and avoid the fancy, high-calorie drinks, like eggnog.  If you must have the eggnog or fancy drink, limit it to a small, 8-oz glass.

7.  Stay positive.  Stress happens during the holidays; it is inevitable.  However, by staying on track with sleep, exercise, and portion control, you will be better able to manage the setbacks.  Perhaps now would be a good time to practice deep breathing techniques.  If you will be dealing with a difficult family member, for example, simply taking a few minutes to breathe and relax will go a long way to maintaining your sanity and your willpower.

Have a great time during the holiday season, but remember to follow these simple seven steps to avoid the weight gain.  The old adage, “A moment on the lips; a lifetime on the hips” is true but avoidable with a little bit of due diligence.

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NIH (2000)  Holiday Weight Gain Slight, but Could Last a Lifetime.  Retrieved on December 2, 2013, from http://www.nih.gov/news/pr/mar2000/nichd-22.htm