ARE 'CARBS' REALLY THE GOOD GIRL GONE BAD?

"Carbs", short for carbohydrate has become the four letter word of the weight loss lingua as many people hate to hear the word in their diet but is carb really bad for you? and the answer is a categorical NO!

Many diet plans have made carbohydrate look like the dirty bad girl you should never take home to Mama, however, that's not true. Carbs are essential nutrients your body needs and there is strong scientific evidence that starch and fiber are necessary for a healthy lifestyle.
Now let me surprise, even shock a lot of you by saying that carbs can actually enable you lose weight.

Contrary to the general belief that Carbohydrates are a group of food, they are not. Carbohydrates are one of the macro-nutrients found in food. Macro-nutrients are nutrients required in large amounts and there are three macro-nutrients found in food -Carbohydrate, Fat and Protein.
Carbohydrates are a major source of energy, when one eats carbohydrate his body breaks most of it down to glucose (sugar). Sugar acts as fuel for certain cells including the brain and muscles.

Let's talk about the three different types of carbohydrate: sugar, starch and fiber.

SUGAR- Some foods like fruits and vegetables contain natural sugar. Processed sugar can be found in foods and drinks like biscuits and soft drinks. Please note that though sugar is carbohydrate not all carbohydrates are sugars.

STARCH: is formed by many sugar units bonded together and is found in food that come from plants especially root food. Like all carbohydrate starchy foods are a source of energy, however, they provide a slow release of energy that last through the day.

FIBER: Only foods that come from plants contain fibre. Fiber aids digestion and can help lower cholesterol. Foods that serve as good sources of fiber include but are not limited to vegetables with skins on, wholegrain, wholewheat, sweet potatoes, green beans, climbing beans, etc.
So now you are asking your self what carbs you should be eating? Well, I say not the very starchy ones and the processed sugars.

Avoid chocolates, cakes, sweets, cakes, biscuits, white rice (eat the brown variation), and even breakfast cereal with added sugars as they provide little or no nutrients and aid weight gain.

Now this is where carbohydrate and weight loss come in. How? I'll tell you how. Just go back a few steps to the three different types of carbs, now take a good look at starch and fibre. Done that? Great.

Fruit, vegetables, pulses and starchy foods (especially wholegrain varieties -e.g: whole grain pasta) provide a wider range of nutrients (such as vitamins and minerals) that are good for you.The fiber in these foods can help to keep your bowels healthy and can help you feel full for longer, which means you're less likely to overeat. Starchy foods are low in calories and can be a good source of fiber, which means they can be a useful part of a weight loss plan. Research suggests that people who eat lots of fiber, especially whole grain foods, tend to have a healthier weight.

In other words, carbohydrate is very important to your health, very important for healthy weight loss and lack of it will not necessarily reduce your blood sugar because studies show that in the absence of carbs, your body can convert fat and protein into glucose which would still spike your blood sugar and/or insulin levels.

Now, remember that weight loss is not just about what food type you eat or do not eat, it's about controlling the calories (read the "it's all about the calories..." post). To lose any significant sustainable weight, cutting out carbs makes no sense if you eat other foods with same amount of calories. It's about controlling your calorie intake daily, ensuring you stay within the recommended amount. Always remember that if you consume more calories than your body can burn through your metabolism and/or exercise, you will gain weight irrespective of the food type you consume.
Think twice before labeling carbohydrate the "bad girl" and cutting her off because in truth you could put yourself at medical risk when you do that. Carbs are the main source of energy and contains many essential nutrients your body needs to survive.

Don't  cut out carbs completely, instead, reduce the quantity you consume (portion control) and cut out totally or reduce the amount of certain ingredients you would ordinarily use in their preparation. For instance, instead of frying your sweet potatoes in oil, slice thinly, lay in a tray and oven bake till cooked and crispy.

So, instead of labeling carbohydrate a no go area, identify the good (complex) and the bad (simple) carbs and make better, healthier choices but NEVER EVER let anyone fool you into trying out any diet plan that is all about cutting out carbs totally from your diet.

I love you for reading

#DIETCHIC