Saturday, April 4, 2009

not just brown vs. white: the complex carb

So in preparing to write this, I googled complex carbs, and found this article from the diet channel. It's all about simple vs. complex carbs, and explains it better than I thought I could (the address is at the bottom-I couldn't get a link to work)
Simple carbohydrates
These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates
Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

•Whole grain foods

Health benefits of complex carbohydrates
There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management
Foods that are high in complex carbohydrates are often lower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer
Most Americans don’t get the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits
There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be a smart consumer: choose complex carbs over simple carbs
People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:

Be wary of misleading food labels
Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food
The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables
These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key
Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.
As for the brown and white argument, it kind of goes hand-in-hand with complex carbs. "Browns" are more difficult for your body to digest than "whites", aiding in helping you feel fuller longer, and burning more calories (basic metabolic rate). This is why we see TONS of arguments for whole wheat, brown rice, oatmeal, and other WHOLE grains.

My best example is found in bread, but can be transferred to anything...White bread is made of white flour, wheat has been striped of its outer shell where only the "insides" are used. Basically, production has eliminated the need for your body to digest the outer layer (bran), making it easier for your body to convert the 'flour' molecule to a glucose molecule (our bodies convert carbs to glucose for energy). The easier the conversion, the faster the digestion process, the less full we feel (because we are only eating part of the wheat kernel), and the less calories we burn, the more we want to eat.

This example can be transferred to rice, and other grains. ANY time you get the WHOLE grain, you are choosing a better product for your health, and increasing your chances for successful, long-term weight loss.

So, in conclusion, carbs are not the bad guy, but you have to be smart in the type of carbs you choose..yes bread is better than a cookie, but if it is white bread, chances are that it isn't that much better.



Your blog is always so informative. I love it! Thanks for sharing!

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