"Carb Sense"
Let's dive into the basics: What is a carbohydrate and how does our body respond to it?
A carbohydrate (or “carb”) is one of the three main macronutrients that our body uses as a source of fuel/energy. The other two macronutrients are proteins and fats. When you eat carbs they are broken down into simple sugars (glucose). Our bodies respond by releasing the hormone insulin from our pancreas which helps regulate our body’s blood sugar levels. Insulin is a very important hormone in our body - it is an anabolic (growth/storage) hormone whose main function is to regulate blood sugar. It works by increasing the transport of glucose into insulin sensitive cells like muscle, promotes the storage of glycogen (energy storage in the liver), and promotes fat storage.
Here is a quick video link if you want to learn more about Insulin
There are two basic types of carbohydrates in the foods that we eat: simple and complex carbohydrates.
Simple carbohydrates are typically comprised of one to two sugar molecules which supply the body with quick energy. The simplest forms are glucose, fructose (found in fruit), and galactose (found in milk). When combined these sugars create other simple carbohydrates like sucrose (table sugar) or lactose (found in milk), and and also be in the form of processed or refined sugar in candy, soda, and syrups. The latter types of food have no other essential nutrients or fiber in them and have a more global negative effect in our system.
Complex carbohydrates have three or more sugar molecules attached to them and are typically known as starches. Examples of starchy foods are beans, peas, lentils, bread, pasta, rice, and cereals.
Fiber is a carbohydrate that is undigested, which means that it's great for our colon health and also to help keep blood sugars stabilized. Fiber also helps you feel more full and less hungry throughout the day. The american heart association recommends consuming 25-35g of dietary fiber a day. Note this is fiber that should come from FOOD and not supplements.
Here is a list of great high fiber, lower carbohydrate food options: High Fiber Foods
Processed sugars can be found in many packaged and manufactured foods. They typically have refined sugar or high fructose corn syrup. Even if the base is a natural sugar like honey or agave, it still causes very high spikes in your body’s blood sugar.
Consuming foods high in carbohydrates especially the simple and processed carbohydrates can lead to unhealthy weight gain and diabetes. Carbohydrates, however, are not wholly the enemy! There are many sources of carbohydrates that provide good energy and fuel to our system without the negative effects of consistent blood sugar spikes, especially whole natural foods like above ground vegetables (cruciferous vegetables).
Traditional westernized diets, aka the “standard American diet” presents a distinct problem: it recommends that 45-65% of calories come from carbohydrate sources. However recent data has shown that only 12% of Americans are metabolically healthy and that this is mainly due to the ultra-processed foods and refined carbohydrates that are consumed in high quantities.
Remember - our bodies, organs and brains use energy from food to function. But it’s a common misconception that this energy should largely come from carbohydrates which studies prove is not necessarily true.
So what is the appropriate balance?
We should consume whole foods and carbohydrates that DO NOT cause that persistent blood sugar spike for sustained energy. Staying away from eating simple sugars and processed carbs with high fructose corn syrup will help prevent insulin spikes and excess sugars in your body that will be stored as fat. Ample new research demonstrates that keeping carbohydrate consumption low, eating foods higher in fiber/healthy fats/proteins allows for both weight loss and weight maintenance in addition to allowing our own body’s fat to be a source of fuel and energy.
Below are some examples of EASY SWAPS from high carb to low carb food options that will keep you full and with more energy:
Cereals→ Chia Pudding, Flax Granola, Toasted Nuts
Oatmeal → Flax seed oatmeal, Chia Seed, Cauliflower
Pancakes/Waffles → Cream Cheese Pancakes/ Almond Flour Waffles
Pasta → Zucchini Noodles, Shirataki Noodles
Rice → Cauliflower Rice
Mashed Potatoes → Cauliflower Mashed Potatoes
Bread and Sandwiches → Lettuce Wraps (even eating out, you can ask for any sandwich or burger to be wrapped in lettuce instead!), Flax Seed Wrap, Almond Flour based tortillas.
