healthy carbs

     Carbs, it’s a word we hear all the time.  There are people who don’t worry about them and devour them continuously, and then those who go “Oh I can’t have that I’m on a low carb diet!”.   Well I have a bit of information that may be helpful to you.  A healthy diet should consist of between 15-25% protein, 25-35% fat and about 50% carbohydrates.  Yes we should be eating carbs.  There are many varying opinions of carbs but after looking at some of the healthiest diets around the world this is what I have come up with.   I believe that they are very important and that no one should be on a low carb diet unless you have been specifically told to by your Dr. for certain health scenarios.  Carbohydrates break down into smaller sugars that provide our body with the energy it needs to thrive.

     Now first you must understand some basic things about carbohydrates.  There are four kinds: monsaccharides, disaccharides, oligosaccharides, and polysaccharides.   Monosaccharides are the simplest form of sugar.  Disaccharides are when two monosaccharides have joined together.  They are referred to as simple sugars.  They are found in dairy products, some starchy vegetables, fruits, processed grains  and sweeteners.   Now for the most part these are very bad for your health because of many reasons.  They cause and abrupt spike in your blood sugar which causes your pancreas to have to secrete lots of insulin to lower your blood sugar.  However simple sugars do not last long in your blood anyway thus you will “crash and burn” shortly after, leaving you stuck with excess insulin in your body which has its own side effects.  They also help feed Candida in your gut which can be very detrimental as well.

     Simple carbs however do have a healthier side.  If you are going to make a desert (we all crave it sometimes!) there are certain  substitutes that you can use that are healthy in moderation such as raw honey and  less processed grains.  As for vegetables it depends which ones you pick.  Having mashed white potatoes should not count as a serving of vegetables.   It breaks down in the form of a simple carb without many nutrients to justify it. Fruits contain a high amount of simple carbs, however fruits can be very beneficial to your health if used properly.  A great time to eat fruit is in the morning when you have low blood sugar from your fast overnight to bring it back up quickly to start your day.    I like to put fruit in my morning smoothie with a protein powder.  The protein actually slows digestion and uptake of glucose attenuating the rise in blood sugar and lowering the Glycemic Index of the fruit but that is for another post!

     Oligosaccharides consist of between three and ten sugar compounds, and polysaccharides are more than ten.  These are called complex carbs.  A complex carb will give you a slow build up in energy and last longer before tapering off, keeping your blood sugar more stable.  For choosing which complex carbs to eat, I recommend eating whole grains and vegetables including some starchy but less sugary ones.  Some great choices are oats, brown rice, buckwheat, quinoa, lentils, chickpeas, sweet potatoes,  broccoli, brussel sprouts, cauliflower and so forth.   I did not include breads or cereal because most of them contain wheat, gluten and yeast.  I will have to write about that soon, but until then go ENJOY some healthy carbs!


4 Replies to “Carbs”

  1. No, please, thank you for taking the time to respond. If we are to eat things naturally occurring in the environment, why are you consuming protein powders? Even the “organic” ones could be argued to simply serve as an excuse for not eating whole proteins in a natural setting.

    1. True, however in the mornings I like to only do liquids until noon, not only is it very quick and easy to bring with you to work it is easy to digest liquids. I myself can feel lethargic or weighted down after a heavy meal so it saves me energy for the rest of the day. Plus, it also helps to get my excretory system working again after the night. If you are not like that then by all means have a solid breakfast with an excellent serving of protein such as whole rolled oats with some raw honey, fortified almond milk, toasted nuts and fresh fruit or delicious buckwheat pancakes with fresh fruit, walnuts and a little pure maple syrup. Those would be delicious breakfasts with tons of nutrients to start the day!

  2. “I believe” is not a phrase that should exist anywhere on a “nutrition blog.” Base things on the facts or specific instances where what you state has been found to be true.

    1. Hi thank you so much for checking out my blog! In the context of what I was saying I think it is justified. First there is no cold hard fact for the ratio of calorie intake if you look at it from a world perspective and not just a western perspective. Second I would never want anyone to just hear and do and not do their own research before deciding what they should do with their own diet. I am not a doctor or scientist and my blog is my opinion backed by research done by people in the field however there are many varying opinions out there. Thank you for taking the time to respond.

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