Lesson on Pickin' Carbs

My dad used to tell me: You can pick your friends and you can pick your nose.....but you can't pick your friends nose. From that useful advice, we will talk today on picking carbs.

Carbs are basically sugar, starches and fibers.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body.

When you eat carbs, the body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

When this process goes fast — as with simple sugars — you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period. (is this starting to have an ahhhh moment yet???)

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.

Examples of single sugars from foods include:

• Fructose (found in fruits)
• Galactose (found in milk products)

Double sugars include:

• Lactose (found in dairy)
• Maltose (found in certain vegetables and in beer)
• Sucrose (table sugar)

Honey is also a double sugar. But unlike table sugar, it contains a small amount of vitamins and minerals. (this is why using honey to sweeten things is better than sugar...has more nutrients in it!

Complex carbohydrates, often referred to as "starchy" foods, include:

• Legumes (beans, beans the wonderful fruit) or peanuts!
• Starchy vegetables
• Whole-grain breads and cereals

Simple carbohydrates that contain vitamins and minerals occur naturally in:

• Fruits
• Milk and milk products
• Vegetables

Simple carbohydrates are also found in processed and refined sugars such as:

• Candy
• Regular (nondiet) carbonated beverages, such as soda
• Syrups (not including natural syrups, such as maple)
• Table sugar

Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain. (this is also alcohol)

Also, many refined foods, such as white flour, sugar, and white rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to get carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

Basically when you are eating normal pasta vs. whole wheat pasta....they are still carbs.....and still have a lot of calories but one is empty calories and the other...the whole wheat...has nutrients in it.

A few tips from todays carbo lesson:

-Carbs=energy.....you should try to eat your starchy carbs in the day....and stick with protein and vegetables at night. Eating brown rice, whole grains, etc should be eaten at breakfast and lunch....and maybe afternoon snack so you have time to "burn them off/use them for energy" by the time you go to bed.

-Carbs digest more quickly than proteins. If you eat a protein and a carb together....like an apple and some almonds....the protein slows the digestion down of the apple...so you stay more full for longer! holla. Make it a rule...eat a carb with a protein.

-If you eat carbs in the evening...your body digests them....and doesn't need the energy....and your body can say to itself...."self, we aren't using this energy now, we don't need this energy....oh I know...I am going to store it (as fat) so we can use it later!"

....if you need an evening snack...try vegis....cucumbers, etc....or eat some protein...but try to stay away from carbs!

-We will have a lesson on alcohol soon...but until then....just know alcohol slows down your metabolism. Your body stops burning fat so it can process the alcohol (your body thinks its a toxin...go figure). When you are having drinks...try to eat more proteins and vegis with it...and cut the starches down....so those don't turn into fat as quickly.

(since your body stops everything to process the alcohol....the carbs are more likely to not be used as energy and stored as YIKES fat)

For example...when going for Mexican food....have a drink or five....but cut back on the chips and tortillas...stick with the meat and vegis!

Does that help? The reason why you need carbs....is so you can have energy. Cutting carbs out is BAD...your body needs them. Just monitor your intake...because if you aren't expending energy......you don't need as much carbs.

This is why its better to have carbs before a workout...for the energy...and protein after (for rebuilding). Protein lesson later as well :)

tata!