Do you have a love-hate relationship with carbs? Did you stop eating them because you’re concerned that carbs will make you gain weight? If this is the case, you’re not alone. Carbs have a bad rep and probably for a good reason. It’s also important to note that our bodies do need carbs but there is a difference between good carbohydrates and bad. Let’s dive in and understand the difference between two and how to balance good carbs in your diet.
These bad carbohydrates are also known as “simple,” because they are easier for your body to digest. Simple carbohydrates are made up of one or two sugar molecules that are very easily digested. Because they are digested so quickly, they end up causing a huge spike in your blood sugar after eating them. The spike turns to a downfall, which is the very well known sugar crash you experience after eating junk. Most processed foods are made of simple carbohydrates such as bread, muffins, cakes, rice, pasta, etc….
The main problem with simple carbs is that we are eating way too many of them. We are only supposed to be eating 6-9 teaspoons of sugar a day, yet the average American consumes up to 20 teaspoons! We all know the risks of too much sugar: obesity, diabetes, and heart disease become way more possible when you are eating too much sugar.
These are the good carbohydrates. They are good because they take longer for our bodies to digest. They get the name “complex” because the sugar chains are long and complex in these kinds of carbs, which is why it takes longer to digest them. Since they are digested so slowly, the blood sugar is more of a gradual, steady output rather than a huge peak. This helps us have energy throughout the day long after eating, with no crash at the end.
Complex carbs are found in foods like whole grains and vegetables that grows in the ground and on the trees and bushes. Some of these real foods include: pumpkin seeds, sweet potato, kidney beans, peas, broccoli, banana, tomato, leafy green, and berries.
We need to add healthy carbs into our diets in order to get that direct energy from source foods. Low-carb vegetables are: Arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale.
Not only do complex carbs help give you energy at a steady rate, but they are also known to lower the risk for many different diseases like Type II diabetes, stroke, heart disease and some cancers. You should be getting 45%-60% of your calories from complex carbs, if you want to function the best you can. If you get too few carbs you will notice that you will have less energy, and even muscle loss.
The growth of the keto diet
The keto diet can be the short term motivating diet plan to raise that metabolism and loose that weight at a rapid rate.
Foods in a Ketogenic Diet include: meat, poultry, eggs, coconut oil, and cottage cheese. This eating plan is about reducing your carb and increasing your fat intake as form of energy, according to Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.”– Woman’s Health Magazine.
Keto-diets shown to improve symptoms of depression
With the addition of losing weight, a temporary switch to a keto-diet can really boost your brain function and lesson depression as well.
Using the ketogenic diet, we can improve brain function (and therefore better moods and behaviours) by using the benefits of a ketogenic diet to alter the downstream neurochemical effects of depression.” – Thrive Global
Keto, your low-carb diet
When you are on a low-carb diet, keto can be a great addition to support your dietary needs. In the short-term, switching to a keto-based diet can really help you lose weight. In addition help realign your digestion and metabolism to function at a more optimal pace. Think of foods like: kale, asparagus, avocadoes, broccoli, and Greek yogurt. You can mix and match the ingredients to create the perfect meals fit for you.
According to Harvard research, the keto diet produces beneficial metabolic changes in the short term. It may also have other health benefits as well, including improvements in insulin resistance, high blood pressure, high cholesterol and more.
Now that you understand the difference between good carbs and bad carbs, you can adjust your eating behavior. Start and transition to a healthy low carb diet and perhaps short-term keto-based! Mix and match the foods so that you come up with the perfect diet plan it for you. It is ok to adjust and alter your food choices from day to day as well. Be fluid and go with what your body is telling you to eat. Happy Eating!