Carbohydrate is the third and final macronutrient. One of the most recent type of diets is a low or no carb diet. Yet, just like protein and fat, we need carbohydrates in our diet.
Functions of Carbs
- Quick energy, our cells convert them into fuel.
- Brain, muscles, and internal organs use carbs as the main source of energy.
- Regulation of protein and fat metabolism.
- Nutrient source for fiber, natural sugars, starches, vitamins, and phytonutrients.
Just like the quality of our protein and fat is important, so is it for our carbohydrates. There are two forms of carbs: refined and unrefined.
Refined carbs have been processed or altered with the addition of artificial chemicals and sugars; their natural nutrients such as fiber, vitamins, and minerals have been reduced or eliminated. Examples of refined carbs include bread, tortillas, bagels, waffles, pastries, breakfast cereals, white rice, and etc.
Unrefined carbs are in their natural state, contain all the naturally occurring nutrients that are beneficial to our body. They are rich in fiber, vitamins, and minerals. The unrefined carbs have the advantage of providing slower glucose response. Unrefined carbs include whole grains, legumes, fruits, and vegetables; all in their natural state.
Carbohydrate Symptoms of Excess and Deficiency
Excess Refined Carbs
- Insulin Resistance
- Diabetes
- High Cholesterol
- Weight Management Challenges
- Protein Deficiency
- Fatigue After Meals
- Adrenal Stress
- Aging
Deficiency of Unrefined Carbs
- Difficulties Metabolizing Fat and Proteins
- Micronutrient Deficiencies
- Poor Elimination, Constipation
- Ketosis When Extreme
Carbs that should be limited or avoided include beverages such as soda, sweetened iced tea, lemonade, sweetened coffee drinks; starches such as white bread, white pasta, white rice, muffins, sweetened cereals; snack foods such as white crackers, chips, pretzels, sweetened dried fruit, yogurt covered snacks, cookies, cake, ice cream, candy bars, and cereal bars. The final group to limit or avoid is condiments such as syrup, sugar, brown sugar, agave, molasses, corn syrup, high fructose corn syrup, and fruit juice concentrates.
If you eat mostly the Standard American Diet, this will seem like there isn’t much left to eat. There are plenty of unrefined carbs to replace the above list. All fruits are considered carbs and can provide vitamins and minerals to your diet; just don’t overdo the amount of fruit you eat each day. One to two servings of fruit a day is the current recommendation. Vegetables are another source of carbs which includes both starchy and non-starchy forms. It is best to limit the starchy forms such as yams, sweet potatoes, potatoes, and winter squash to help with blood sugar regulation. The non-starchy vegetables are the best source to fulfill your daily recommendation of 5 to 9 servings. This can include broccoli, cauliflower, lettuce, celery, raw carrots, and leafy greens. When preparing meals, a great goal is to fill half your plate from this source. Other sources of carbs can come from legumes (lentils, beans, peanuts, and peas) and whole grains (brown rice, quinoa, millet, amaranth, oats, whole wheat, corn, and buckwheat). With legumes and grains, it is important to properly prepare them; you can check out how to properly prepare rice and beans from following the links.
The important takeaway with carbs is removing refined carbs and replacing them with unrefined carbs. In other words, eat real, whole food.
Health is like money; we never have a true idea of its value until we lose it. By Josh Billings
Including quality sources of protein, fat, and carbohydrates in your diet each day, you will be investing in your overall health.
Be blessed and be a blessing,
Heather
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