Not All Carbohydrates Are Created Equal
When people talk about carbohydrates, they’re usually
talking about starches and sugars. But carbohydrates are
more than that. They include starches such as bread and
potatoes, as well as sugars, fruits, vegetables, and of
course, a common favorite, chocolate. Here’s your chance to
get a better understanding of how to eat carbs wisely.
Sources of Carbohydrates
Almost all carbohydrates come to us from plants. The only
animal products that contain carbohydrates are milk and milk
products. Most people -- and especially people who are
overweight -- love carbs, especially starchy cakes, cookies,
pastas, and bagels. We call these the fluffy starches.
Why We Crave Carbs
Your
brain, with its many complex chemical reactions, gets a mild
tranquilizing effect when you eat carbs. Carbs lift your
serotonin levels. You have experienced this effect if you
have ever used carbs to soothe anxiety, nerves, or a low
emotional feeling.
Good Carb/Bad Carb
Not all carbohydrates are created equal. Some are definitely
better for you than others. Ideally, you should avoid eating
quick-acting carbs and instead dine on the ones that don’t
trigger a fast insulin response.
Many overweight people
finally begin to master their weight when they learn how to
manage their carb intake.
Here is our ranking of carbohydrates, from worst to best:
- Starches. These include wheat, white potatoes, and all
foods made from them: bagels, pasta, cookies, cake, muffins,
chips, crackers, popcorn, baked potatoes, rice cakes, and
such.
- Sugars. These include table sugar and most candy.
Also honey, molasses, and rice syrup. Sugars are moderate- to
high-glycemic. When reading the label, an ingredient ending
in “-ose” indicates a sugar.
- Chocolate. Dark chocolate is low-glycemic and can be eaten in small amounts. It's filled with
health-promoting antioxidants, so enjoy in moderation.
- Fruits. All fruit is healthy, full of important
nutrients, such as vitamins and antioxidants, plus fiber.
- Vegetables. These include most vegetables, except for
white potatoes -- but do include sweet potatoes.
You Don't Have to Cut Carbs Completely
Yes, you can still enjoy your favorite carbohydrate treats.
As part of your overall food consumption, carbs should be
about 35 to 50 percent of your caloric intake. Simply eat fewer of
the high-glycemic carbs, and instead eat the low-glycemic
carbs.