Is there such a thing as a “good” carb and a “bad” carb? YES! Let's quickly review what a carbohydrate is and what makes one good or bad.
Carbohydrate means sugar. Let me start by saying that humans need sugar. It is the fuel for our brain and gives us instant energy to move around and be active. However, too much of a good thing is bad. Consuming too much sugar or getting it from the wrong sources can lead to weight gain and dis-ease. The difference between a good carb and a bad carb is the company it keeps! Good carbs are those accompanied by nutrients, vitamins and fiber. Fiber does two things: it slows down the release of sugar into your blood stream, which in turn slows down the release of cortisol, insulin and storage of fat. Fiber also takes longer to digest, leaving you feeling fuller, longer.
Look on your food labels and you'll find a “Carbohydrate” number. Just know this:
4 grams of carbohydrate = 1 teaspoon sugar
O.K., let's put things in perspective. Your daily carbohydrate allowance is based on your daily caloric intake which depends on your activity level and weight goals. The recommended carbohydrate intake based on a 2,000 calorie per day diet is 250 grams. Consider that carbs (sugar) are in just about everything including fruits, vegetables, dairy, starches such as breads, potatoes, corn, pasta, beans and the major culprits: processed foods and drinks. This means that it is very easy to rack up and exceed the general 250 gram daily allowance, leading to weight gain.
Consider the following examples:
· A 12 ounce can of cola- 40 grams (or more) of carbohydrate = 10 teaspoons of sugar!
· A single serving of (¾ cup) Raisin Bran cereal - 47 grams of carbs or nearly 12 teaspoons of sugar! (Would you ever put 12 teaspoons of sugar on ¾ cup cereal? And if you did, most of it would sink to the bottom and you would end up throwing it.)
· A 5 ounce apple - 19 carbohydrate grams - nearly 5 teaspoons sugar. (Good carb)
· 1 cup pasta (prepared) or ¼ cup rice (dry) – 40 grams of carbs = 10 teaspoons of sugar!
Sugar is a stressor to your system. Excessive consumption of sugar leads your body to think it is under attack thereby releasing the hormone cortisol to help the body deal with the added stress. The downer is that Cortisol encourages the secretion of insulin, which stimulates fat storage leading to weight gain. |
