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