Getting Smart About Carbohydrates

Most of the food we eat contains carbohydrates. They include sugar and starches, which provide our body with energy and fiber. Carbohydrates aren’t all bad. In fact, our bodies need carbohydrates to function well!

The following is information regarding different types of carbohydrates, so you can choose wisely for yourself:

Unrefined starches include whole grains and beans. They’re broken down slowly, releasing energy over a long period of time. They’re also a good source of fiber, vitamins, and minerals. Refined starches include white flour and white rice. They’re simpler and more easily digested. They give you a quick energy rush, but don’t keep you full for long.

Natural sugars are found in milk products, fruit, and some vegetables. The fiber in some of these foods ensures that the sugar is absorbed at a gradual rate. Free sugars include table sugar, honey, syrup, and fruit juice. These provide “empty calories” and it’s easy to eat too much of them.

When we eat carbohydrates, our digestive tract breaks them down into sugars, which are absorbed into the blood. Glucose is used directly by our various organs and muscles as a source of energy. Fructose- a simple fruit sugar that bonds with glucose to make table sugar- can only be processed by the liver. People with high fructose diets are at higher risk of type 2 diabetes, possibly because fructose is more likely to be converted into fat.

So choose your carbohydrates wisely! I recommend vegetables as the primary source of carbohydrates for my clients, but you can experiment based on the information I’ve provided to see what works best for you.

Wishing you much success on your weight loss journey- and beyond!