|
What You Should Know
About Low Carb Diets
by: Theresa Sontag
What is a Low Carb Diet? It is one which does away with bad carbs and bad fats, and encourages eating good fats and good carbs. Consequently, you are not really on a diet, but changing the way you eat. Eating the wrong foods consistently throws your body out of balance. Most of us tend to overdo it with processed carbs. What are processed carbs? Basically, there are two kinds of carbohydrates, simple and complex. Some refer to them as bad and good carbs, fast- and slow-digestion carbs. Here are some basic explanations:
SIMPLE CARBS - Foods with simple or refined carbohydrates most often have a low nutrient content and a high-glycemic index. They are metabolized quickly, enter the bloodstream and rapidly elevate blood sugar levels, then fall dramatically within a short span of time. In order to keep the body running healthy and stable, it is recommended that these type foods be limited. Examples of these simple or overprocessed carbs are white bread, potatoes, and sugary treats like cookies, candy, cupcakes and cakes, and beverages like cola products.
COMPLEX CARBS - Foods with complex carbohydrates contain many nutrients and have a low- to moderate-glycemic index. Higher fiber content in these foods means slower digestion, which is healthier for the body (including reducing mood swings and food cravings). And these foods are considered good choices by health advisors. Examples of these complex carbs are whole grains, most fruits and vegetables. Legumes, plants of the pea or bean family, are also in this category.
WHICH IS BEST? Studies show that low-carb diets can help with weight loss; which means that the carbs need to be of the complex, low-glycemic type. The key is eating whole, real, unprocessed food found as close to nature as possible.
WHY DOES YOUR BODY NEED CARBOHYDRATES ANYWAY? Carbohydrates cause your body to produce a hormone called Insulin. Insulin is responsible for the movement of glucose (sugar) from the food you eat into the cells of your body to be used for energy. Excess glucose (that is not burned as energy) is then stored as body fat.
Years of consuming too much carbohydrate can lead to a sensitivity of the cells to insulin. This can result in the body having to make more and more insulin to get the same job done. Over time, over-production of insulin can lead to high cholesterol, heart disease, obesity, type II diabetes and other undesirable effects. A side-effect of insulin over-production is that it actually causes more fat to be deposited.
EATING LOW CARBS WORKS WITH YOUR BODY.
All the food you consume provides energy for your body. Your body burns fuel in this order: carbohydrates > fat > protein. So, by limiting the carbohydrates you eat, it is perfectly natural for your body to burn fat next. Your body will go inward and start burning your own body fat for fuel. Because of this store of body fat, you won't feel hungry and you will maintain a more even blood sugar level throughout the day.
One important thing to note here is that it is generally not eating too much fat that makes most people overweight - it is eating far more carbohydrates than their body needs to use for energy.
It is important, however, that any and all dietary planning should be made under the guidance of your own medical practitioners. Also, drinking 8 glasses of water a day and consistent exercise is vital to your body's health. This content only presents overviews of low-carb research for informative purposes and does not replace medical advice from a professional physician.
|
