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Good Carb, Bad Carb – Too Much of a Good Thing

Is the low-carb diet craze about to end? Almost every day I hear someone say how bad carbs are or that they are only allowed 30g of carbs a day. I am worried about these people. Our brain works from carbohydrates alone, needing about 100g of carbohydrates a day. That doesn’t even include the energy used for our muscles. So, knowing that we need carbohydrates for brain and muscle function, how did these “bad carbs” get started?

One of the main problems with carbs is the difficulty in controlling portion sizes. It is quite easy to consume 2 cups of pasta during a meal (try it, measure it). But 2 cups of pasta (without sauce) is almost 500 calories! Eating only carbohydrate foods does not provide much satiety. Have you ever noticed that after eating only carbohydrates you will be hungry about 2 hours later? This can be very frustrating if you are trying to lose weight.

Another challenge for those trying to manage weight is that too many carbohydrates at one time can cause a spike in blood sugar levels. Our body responds by secreting insulin to lower blood sugar levels. However, the ups and downs can actually cause cravings for more carbs. On the other hand, low diets are notorious for sugar/carb cravings. The point is not to cut carbs completely, but balance and moderation is where you will find success!

The best way to manage carbohydrate portion sizes is to include other food groups in your diet. Adding protein, healthy fats and vegetables will help not only manage hunger levels but blood sugar levels as well. In addition to managing portion sizes, we also need to look at the types of carbohydrate foods we eat. Choose more fruits, vegetables and low-fat dairy. Not necessarily because these types of carbs are better, but because of all the extra nutrients these foods provide. They’re loaded with all the B vitamins, calcium, potassium, magnesium, iron, vitamins A, C, D, and K (the list goes on).

Hopefully this helps dispel some of the fear that carbs go bad. Carbohydrates are essential for our body to function properly. Just don’t overdo it!

Stay tuned Good Carbs Bad Carbs: Processed vs Refined Grains!

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