Carbohydrates- Friend or Foe?
Cutting “carbs” to curb
your weight? You
may be shedding pounds, but do you know what
you’re really losing? The primary function of
carbohydrate in the body is to provide energy.
The brain and central
nervous system need the
energy from
carbohydrate to function
at optimum capacity. To
lose weight, you have to
burn more calories than
you take in (3500 calories
= one pound of body
weight). Excess calories,
from any source, are the
culprit for weight gain.
Carbohydrate foods are
digested, absorbed and
converted into glucose,
the body’s energy
source. Some glucose
is used immediately for
energy. If your body
doesn’t need all the
energy from your meal,
some glucose is
converted into glycogen
(the storage form of
glucose) and stored in
your liver and muscle
tissue. After you meet
your energy and storage
needs, the excess
glucose is converted to
fat and stored. (Note: excess calories from protein
and fat is also converted to fat and stored.)
Glycogen can be converted back to glucose
when you run out of energy between meals.
There are different types of vegetarians. In general,
a vegetarian is someone who does not eat meat,
poultry, fish or their by-products, with or without
the use of dairy products or eggs. The following
terms are used to describe types of vegetarians.
If you eliminate or cut way down on
carbohydrate foods, you are missing out on
a plethora of vitamins, minerals and fiber. Of greater concern, when eliminating carbs, is
what your body has to do to find energy. After
glycogen stores have been depleted, your body
starts looking elsewhere for a source of glucose.
Why do people lose weight quickly on a
low-carbohydrate diet?
If your body needs more
glucose, lean muscle mass,
which stores glycogen, is
broken down to provide
energy. Each gram of stored
glycogen has three to four
grams of water in solution
with it. Muscle breakdown
and the water associated
with it is the cause of rapid
weight loss. Additionally,
since low carb diets restrict
many types of foods
including grains, sweets,
fruits and vegetables, and
dairy, these diets tend to be
low in calories which leads
to weight loss.
Ke-WHAT-sis?
Prolonged starvation or
carbohydrate deprivation
causes the body to adapt
an alternative energy source
to survive. Humans do not
have the ability to convert
fat to glucose; however, by-products of fat can
be made into ketone bodies, a process called
ketosis. Ketone bodies provide an alternative
source of fuel for the body. Ketones are rarely
found in the blood of a healthy person. A high
level of ketones in blood cause an acid-base
imbalance and, among other things, promotes
mineral loss. Meanwhile, your body slows your
metabolism (calorie use) to conserve energy.
Meaning, you need fewer calories now to function
than you did before you started eliminating carbs
to try to lose weight.
The Bottom Line
A balanced diet rich in complex carbohydrate,
lean protein and unsaturated fat helps control
body weight and maintain lean tissue.
Dietary Sources of Carbohydrates
• Starch
• Fruit/Fruit Juice
• Milk
• Simple Sugars -table
sugar, honey, soft
drinks, candy
Sugar alcohols -found
in many products
labeled: sugar-free
• Fiber
All Carbohydrates are
not created equally.
Make the most of your
calories by choosing foods
rich in complex
carbohydrate and fiber like
whole grains, fruits and
vegetables. Include lowfat
dairy foods to meet
calcium, protein and other
vitamin/mineral needs.
Simple carbohydrates like
candy, soft drinks and
dessert should be
consumed sparingly. They
rack up calories and
pounds quickly without the
nutritional benefits of
complex carbohydrates.
Experts recommend no
more than 10% of calories
come from simple sugars.
If you are eating 1600
calories a day, that’s 160
calories or less that should
come from sweets (a 12
ounce can of soda has
150 calories).
Top Ten Reasons to Keep Carbohydrates
in your Diet:
10. Inexpensive - Some of the healthiest
carbohydrate choices, like beans and other
legumes stretch food dollars and provide protein,
vitamins, minerals and fiber.
9. Variety – Even picky eaters can find some type
of carbohydrate they enjoy.
8. Convenience – Many carbohydrate choices don’t
require any cooking (fruit, vegetables, milk, yogurt.)
7. Vitamins/Minerals – You can meet your daily
requirements by eating a variety of
carbohydrate foods.
6. Naturally low in calories – Non-starchy
vegetables have about 25 calories in a serving.
5. Taste great – Whether you like sweet or savory,
there are many choices.
4. Fiber- Found only in plant foods, can help
decrease your risk of colon cancer, cardiovascular
disease and help control diabetes. Foods high
in fiber satisfy hunger and make you feel full.
3. Phytochemicals – Chemicals produced by
plants that contain protective disease
preventing compounds.
2. Protein sparing – Adequate carbohydrate intake
saves your lean tissue from being used as energy.
1. Energy – Carbohydrate foods are the most
efficient energy source for your body.
