The 101 of Carbohydrates

Ariane,
I’m very confused by all the information out there on carbohydrates. Some diet books say you need to eat fruit and grains and others say you should cut them down to lose weight. Some say all carbs are bad if you want to lose weight and then I hear how we need to eat about 300 grams a day to stay healthy. Can you give me a quick lesson on what I need to know?


Thanks, Rebekah


Rebekah,


to sum it up, I’ve put together the points you need to know:

·       Carbs provide 4 calories per gram

·      All carbs are broken down into sugar in the stomach, whether you’re eating a snickers bar or broccoli. What differs is the rate of breakdown. The slower- the better for your fat loss.
·      Carbs provide us with energy

·      Lack of carbohydrates affects brain function, energy levels and your mood (carbs promote serotonin production = happy hormones)

·      There are favorable carbs (complex) and unfavorable carbs (simple). Simple carbs are broken down into sugar very quickly and can result in blood sugar spikes. As a result the body produces insulin to drive the sugar into your cells. If the cells are full, the rest goes into fat storage. Therefore – simple carbs make you fat. 


http://en.wikipedia.org/wiki/Bagel

Nope, he’s not your friend!

·      Complex carbs are broken down slowly, keep you full longer and provide energy over longer periods of time. If your intake is moderate they will not get converted to body fat. Hence, complex carbs can promote fat loss. 

·      Always combine carbohydrates with protein to slow the absorption into the blood stream.

·      Best sources for fat loss: Fibrous veggies, such as bell peppers, leafy greens, asparagus, celery, cucumbers, etc.


If you want to lose fat, eliminate your intake of all sugar and processed carbs (the foods that come in a box) and focus on eating as much fiber as possible. Keep your intake of starches from root veggies and grains as minimal as possible. They provide you with more energy than your an burn off. Limit fruit intake. Fruit contains fructose and since only the liver metabolizes it, it can easily overload the liver. It can also increase triglyceride levels (the form of fat that gets stored in our cells). 
·      Your body can store between 250 – 450 grams of carbohydrates in the muscle and liver. Once they’re used up (within 1-2 days of eating a clean diet) your body goes into fat burning mode to supplement its energy needs. 



How many carbs do I need?

If you are sensitive to carbohydrates then limit your intake of any processed carbohydrates (while flour, white rice, pasta, white potatoes, sugar, sweets).

Many carbohydrate-sensitive clients have seen impressive fat loss when they limit their intake to less than 100 grams per day.


How do I know if I’m sensitive to carbohydrates?

What’s the shape of your body? Do you store most of your fat around the stomach and arms? If so, then you probably produce too much insulin in response to processed carbohydrates.


Also pay attention to how you feel 2-3 hours after eating a high-carbohydrate meal (e.g. pasta, sugar, bread, rice, potatoes). Do you feel sleepy, moody, hungry, or experience brain fog? Then you’re sensitive and you should rely primarily in veggies for carbs. If you do not show any reaction, then you don’t have to be too careful about limiting your carbohydrate intake.