The Good News about Carbohydrates

Ok I know it's confusing--"Good Carbs" "Bad Carbs" "No Carbs" "Less Carbs" and on and on. Should you be avoiding carbohydrates and increasing your intake of fat and protein? In my opinion, no. A calorie is a calorie, and gram for gram, carbohydrates contain the same number of calories as protein and half as many as fat. Complex carbohydrates from whole grains, vegetables, and beans are an integral, irreplaceable component of a healthy diet. Here's why:
 
COMPLEX-CARBOHYDRATE FOODS SATISFY MORE THAN JUST HUNGER. The sharp crunch of a fresh apple, the comforting texture of warm baked sweet potato, the smell of whole-grain toast: These are just a few of the pleasures of eating. Diets that call for drastic reductions in complex-carbohydrate foods are the most likely to provoke the cravings that make dieters feel deprived and on the verge of losing control.
 
YOUR MIND AND YOUR BODY NEED COMPLEX CARBOHYDRATES TO FUNCTION WELL. Complex carbohydrates are the most easily and quickly metabolized form of food, and essential if you need to keep your energy and your blood sugar level up throughout the day: See the box below for the carbs that rate lowest on the glycemic index, which means they offer a steady supply of blood sugar, boosting energy and blocking cravings.

FRUITS AND VEGETABLES ARE THE BEST NATURAL SOURCE OF VITAMINS, MINERALS, AND A HOST OF CHEMICALS THAT PROTECT AGAINST CANCER, HEART DISEASE, AND OTHER DISEASES. Even though supplements may be indicated in certain situations, it's still best to obtain the bulk of your vitamins, minerals, antioxidants, and phytochemicals from real food. The reason is that some studies show that vitamins and other chemicals do not always confer the same protective benefit when isolated and taken in supplement form as they do when eaten in food. No one is sure why this is, although it seems likely that each food also contains other vitamins and chemicals that may enhance the effect of the others (see below).

COMPLEX-CARBOHYDRATE FOODS ARE THE BEST SOURCES OF DIETARY FIBER. Dietary fiber is essential to day-to-day well-being and prevention of some forms of cancer and other diseases, High-fat, high-protein, low-carbohydrate diets are dangerously low in fiber, another reason why people on them often complain of feeling sluggish and not themselves.
 
Carbohydrates: The Best Sources of Anticancer Chemicals...

Protective Chemical

Carbohydrate Sources

Allylic sulfides

Garlic, onions

Anthocyanins

Bilberries, blueberries

Catechins

Berries

Ellagic acid

Blackberries, grapes, strawberries

Flavonoids

Berries, broccoli, cabbage, carrots, citrus fruits, cucumbers, eggplant, parsley, peppers, soy products, squash, tomatoes, yams

Glucoraphanin

Broccoli sprouts

Indoles

Broccoli, cabbage, cauliflower, mustard greens

Isoflavones

Beans, legumes, peanuts, peas

Isothiocyanates

Horseradish, mustard, radishes

Lignans

Flaxseed, walnuts

Limonoids

Citrus fruits

Lycopene

Red grapefruit, tomatoes

Monoterpenes

Basil, broccoli, carrots, citrus fruits, cucumbers, eggplant, mint, parsley, peppers, squash, tomatoes, yams

Omega-3 polyunsaturated fatty acids

Flaxseed, walnuts

Phenolic acids

Berries, broccoli, cabbage, carrots, citrus fruits, eggplant, parsley, peppers, tomatoes

Plant sterols

Broccoli, cabbage, cucumbers, eggplant, grains, peppers, soy products, squash, tomatoes, yams

Polyacetylene

Parsley

Protease inhibitors

Soybeans

Quercetin

Grapes

Quinines

Rosemary

Terpenes

Citrus fruits

Triterpenoids

Licorice root

 
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Copyright © 2006 Greggains Health Matrix
Disclaimer: The information on this web site is not intended to be a substitute for professional medical advice or for medical diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider prior to starting any new treatment or exercise program - or with questions regarding a medical condition.
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