The Evil of Carbohydrates?

Written by Brian D. Johnston

Continued from page 1

WHAT TYPES OF CARBS DO YOU CONSUME? The next factor to consider isrepparttar composition of meals and dietary carbohydrate consumption. Obviously simple sugars/empty kcal that consist of concentrated sweets and that come from low nutrient (junk) foods should be limited or eaten infrequently. By reducingrepparttar 137992 concentrated and simple sugars inrepparttar 137993 diet, this change could contribute to a reduction inrepparttar 137994 risk of obesity, Type II diabetes, cancer, cardiovascular disease, and tooth decay. But it is not so simple as to suggest that simple sugars createrepparttar 137995 greatest insulin spike sincerepparttar 137996 effect of food on blood glucose depends on several factors that constitute a meal’s total glycemic index.

First,repparttar 137997 ratio and types of foods must be considered. Fat helps to slow digestion and absorption processes, thereby resulting in a lower and a less steep insulin spike. Hence, a food with a high glycemic index (e.g., potato) can have little effect on rising blood sugar levels if it is eaten with a high fat food (e.g., steak). Fiber tends to have an effect in keeping blood glucose levels down, and eating sucrose with whole wheat bread will not cause problems even for a diabetic. In fact, diabetics can consume up to 50% carb intake, so long as most are low onrepparttar 137998 glycemic index to keep blood glucose response to a minimum.

Refined starches (white flour and rice, cornstarch, pasta, enriched breads, and breakfast cereals) digest and absorb a little slower than simple sugars, but these foods still should be limited withinrepparttar 137999 diet. Complex starchy carbohydrates, such as sweet potatoes, winter squash, yams, unrefined grains and grain products (e.g., barley, brown rice, buckwheat, oatmeal, and whole wheat products) arerepparttar 138000 preferred source of energy since they are high in fiber and digestrepparttar 138001 slowest. Slow digestion means slow glucose conversion, energy which burns/oxidizes during body functions at aboutrepparttar 138002 same rate at which it is produced.

Further,repparttar 138003 process of digesting carbohydrates as a whole burns more kcal thanrepparttar 138004 digestion of an equivalent amount of fat. However, even refined and whole grain starches break down to produce glucose, withrepparttar 138005 excess storing as fat tissue. Nonetheless, it is over-consumption of whole grains that results in added fat, a situation which is no different than over-consumption of healthy essential fatty acids or proteins. Hence, it is not carbohydrates that cause problems of excess fat gain, butrepparttar 138006 choice and amount of carbohydrate.

The form ofrepparttar 138007 food also altersrepparttar 138008 glycemic response because ofrepparttar 138009 time it takes forrepparttar 138010 food to be digested and absorbed:

Liquid – quickly digested and absorbed.

Dry – opposite torepparttar 138011 liquid state, resulting in a slower rate of digestion and absorption.

Finely Ground – digests and absorbs better than dry because of a larger surface area, and this causes food to break down better and faster.

Raw – more difficult to digest than cooked foods; usually harder and tougher and requires more time to be broken down, digested, and absorbed.

Cooked – breaks down, digests, and absorbs faster than its raw counterpart.


A most important complimentary aspect of carbohydrate is its protein-sparing effect. Whenrepparttar 138012 body is low in energy or when it is deprived of sufficient kcal, it will use its glucose stores. Once depleted,repparttar 138013 body uses protein to manufacture glucose. Consuming sufficient carbohydrates guarantees that minimal protein inrepparttar 138014 muscles will be catabolized for energy requirements. Conversely, low carb diets accelerate protein catabolism to produce energy by more than 100% than with a moderate to high carbohydrate diet (50-60%).

High-fat advocates further suggest that if carbohydrates inrepparttar 138015 diet are limited,repparttar 138016 body will use fat for energy. Although fat can supply most ofrepparttar 138017 body’s tissues with energy, if need be, it cannot supply energy forrepparttar 138018 brain, which requires glucose. Even during fasting, fat is used last as an energy source. Neither can fat optimally supplyrepparttar 138019 body with energy required for intense weight training,repparttar 138020 main fuel source required from carbohydrates. Even with aerobic exercise, muscles cannot function effectively on fat alone, but will utilize glucose simultaneously. Moreover, asrepparttar 138021 body hurriedly breaks down fat for energy on a low carb diet,repparttar 138022 process is often incomplete and produces by-products thatrepparttar 138023 body must eliminate.

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at Visit his site at for more free articles and offers.

The Natural Truth About Quick Weight Loss

Written by Gelfey

Continued from page 1

There are 3500 calories in one pound of fat. In order to lose 20 pounds of body fat in 10 days, her net calorie intake must be -7000 calories a day, not just -1500! So, to lose 20 pounds of fat in 10 days, She must burn 7000 more calories than she eats each day, an almost impossible task for anyone!

This means 80% ofrepparttar 20 pounds she actually lost in 10 days is NOT fat! Its muscle and water. With less muscle mass, body composition of a women has gotten worse and her body fat percentage has increased, even though she weighs less.

And I bet most ofrepparttar 137914 20% real weight loss i.e. fat loss was due to Oprah's 10 miles walk so what wasrepparttar 137915 fad diet good for? And don't forget that she's going to gain back allrepparttar 137916 muscle and water mass in some time (that has happened to her no less than 10 times now) through a complicated process due to which she'll gain a couple more pounds of excess fat than she had before going onrepparttar 137917 diet! Read this article because they are flawed atrepparttar 137918 grass root level! to learn a little aboutrepparttar 137919 complicated process through which body recovers fromrepparttar 137920 effects of a fad diet. Courtesy:

Author is health and diet expert.

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