The Truth About Carbohydrates

Looking for the truth about carbohydrates?

Want to know if they’re good for you, bad for you or somewhere in between?

Well, you’ve come to the right place!



Good Carbohydrates / Bad Carbohydrates

Pity the poor carbohydrate. First it's hailed as the hero of dieters, replacing the fat that was supposed to make us fat, and championed as the food of athletes, providing the energy needed to endure marathon competitions.

Then, suddenly, it’s a dietary demon, responsible for the weight problems of all America. So what is the truth about carbohydrates? Are they gastronomic good guys or the villainous vandals of America’s figures?

Actually, they are both.



The Truth About Carbohydrates

The truth about carbohydrates is that they are, indeed, largely responsible for America’s problems with obesity - and deteriorating health.

But there are carbohydrates and then there are other carbohydrates.

Those other carbohydrates are critical components of a healthy diet, do not contribute to obesity, and reduce the risk of developing chronic debilitating diseases.



What Are Carbohydrates?

Carbohydrates are made up of chemical units known as sugars.

Simple carbohydrates contain only one or two of these sugar units while complex carbohydrates contain three or more sugar units linked together.

Although this difference in structure seems minor, it is significant.



The Truth About Carbohydrates:
Simple Carbohydrates Cause Weight Gain

Simple carbohydrates cause weight gain and inhibit weight loss.

Here's why...

Because they are small, simple carbohydrates are readily absorbed from the intestine into the bloodstream. As a consequence, a meal high in simple carbohydrates causes a large and rapid rise in blood sugar levels.

This rise in blood sugar causes a correspondingly large release of the hormone insulin.

Insulin lowers blood sugar levels, but it also triggers fat synthesis and prevents your body from breaking down fat.

In addition, the large amount of insulin released in response to the ingestion of simple carbohydrates often reduces blood sugar levels too much.

This phenomenon, known as “rebound hypoglycemia”, creates hunger and is the reason why you feel like eating 20-30 minutes after consuming a meal high in simple carbohydrates.



The Truth About Carbohydrates:
Complex Carbohydrates and Weight Gain

Complex carbohydrates tend to be better for you than simple carbohydrates.

This is because, unlike simple carbohydrates, complex carbohydrates need to be digested or broken down before they can be absorbed. This slows their absorption so they don’t cause the large release of insulin that simple carbohydrates do.

Foods containing complex carbohydrates also tend to be high in fiber. Fiber further slows the absorption of food and decreases the insulin response to a carbohydrate meal.

As a result, complex carbohydrates produce energy for a longer period of time than simple carbohydrates do.

In general, unrefined complex carbohydrates do not cause the rapid rise in blood sugar levels, spike in insulin release, or rebound hypoglycemia that simple carbohydrates cause. However, some of them can cause weight gain.

While complex carbohydrates don’t usually cause a large release of insulin, finely ground whole grain flours are an exception to this rule.

In fact, finely ground whole grain flours will cause blood sugar and insulin levels to rise as much as refined grain flours.



The Truth About Carbohydrates: Veges Beat Grains

While complex carbohydrates are clearly better weight loss foods than simple carbohydrates, it may surprise you to learn that not all complex carbohydrates are good for you.

And some of them are associated with weight gain.

Humans evolved on a diet that consisted primarily of lean meat and fibrous, non-starchy fruits and vegetables. Fruits and vegetables are clearly good carbohydrates, providing most of the vitamins minerals and antioxidants we need for good health.

But most of the carbohydrates in the current American diet do not come from vegetables or fruits. They come from grains.

And grains –even whole grains – cause weight gain.

And grains are bad for you in other ways as well. For example, wheat and grains related to wheat contain proteins known as glutens. Glutens are common food allergens that cause intestinal damage.

Damaged intestines can cause diarrhea and cramping. They can also allow undigested proteins to pass into the blood stream. Once in the bloodstream, these proteins can trigger an immune response that leads to the development of allergies and autoimmune diseases.

To learn more about grains and other carbohydrates click on the links below.

Bad carbohydrates: Refined Grains
More Bad Carbohydrates: Whole Grain Products
Good Carbohydrates and Weight Loss
Join Our Weight Loss Program
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