Nutrition
Lose Weight With... Carbohydrates?
By Bonnie Mechelle, The Wellness Coach
Apr 26, 2008

Okay, if you have a diet rich in carbohydrates you stand a very good chance of becoming over-weight. Low-carb diets promote exciting short term weight loss results, however severe health complications will soon follow. It is confusing, and you may ask yourself “Should I eat carbs, or should I not eat carbs?” The answer is clear—yes you should eat carbs—just the right ones.

WHY SHOULD YOU EAT CARBOHYDRATES?

• Carbohydrates are the main source of energy for the muscles, brain and central nervous system

WHERE DO YOU FIND CARBOHYDRATES?

• Fruits
• Vegetables
• Beans
• Dairy products
• Rice
• Pasta
• Potatoes
• Cereals
• Various forms of sugar
• Pastries
• Candy

WHAT HAPPENS WHEN YOU EAT CARBOHYDRATES?

1. Carbohydrates are broken down into glucose before entering the blood stream
2. Insulin helps glucose enter the bodies cells
3. Glucose will be stored as glycogen in the liver and muscles for extra energy
4. If glycogen is not used through extra activity/exercise it is later stored as fat (usually in the next six hours)

WHAT ARE THE TYPES OF CARBOHYDRATES?

Simple Carbohydrates: digest very quickly, spike insulin levels (too much of this may cause diabetes), increase appetite and promotes extra storage of fat

Found In: white rice, white pasta, white potatoes, white bread, cakes, cookies, candy, doughnuts, pastries, pies, chips, soda, honey, syrup, jelly, jam, molasses and sugar

Advice: Try to eliminate simple carbohydrates from your diet or eat very seldom


Complex Carbohydrates: (A.K.A. Starch) trigger only moderate insulin levels (which is healthier), reduces appetite (which is great), and results in less storage of fat (which is very good)


Found In: brown rice, whole wheat pasta, whole wheat bread and pasta, brand cereals, fruits, vegetables and beans


Advice: Try to eat 6 to 11 servings of complex carbohydrates daily.


WHY LOW-CARB DIETS ARE NOT GOOD FOR YOU…

• The body does not have enough glucose for energy so it uses protein instead. This makes the protein in your body unavailable for more important functions like making enzymes, tissues, hormones, antibodies, fluid balance regulation and new cell production
• Usually fat fragments and carbs are used as energy, but with no carbs, the body can not burn fat correctly. The incomplete breakdown of fat produces a by-product called ketones. The body goes into an abnormal state called ketosis where ketones gather in the urine and blood. This causes extreme fatigue, nausea, headaches, dizziness, dehydration and bad breath.
• Ketosis producing diets may also lead to kidney stones
• Constipation results from the lack of fiber and dehydration
• Cancer may results from a long term deficiency of complex carbohydrates
• The fatigue from low-carb diets makes it difficult to exercise
• Diets high in protein elevate the levels of uric acid in the blood. The may cause gout when needle like uric acid crystallizes in the joints.
• Low-carb diets can also lead to osteoporosis from the lack of calcium in the diet

• Low-carb diets are unusually high in protein, saturated fat and cholesterol which increases the risk of heart disease

So there you have it. Not all carbohydrates should be avoided. In fact, complex carbohydrates are essential to healthy diet and successful weight loss and weight maintenance! Do not be so impressed by the initial weight loss from a low-carb diet because it is highly unlikely that the weight will stay off. Often times when people try low-carb diets, they gain back even more weight! Stick to a healthy diet rich in complex carbohydrates. You will be so much better off.