To lose weight, you are only allowed to have a certain grams of carbohydrates a day, and the amount may varies among individuals. A healthy diet is all about keeping things in strict moderation, but refined processed carbs represent one element that should be kept to a minimum. Refined carbohydrates are considered to be of comparatively low nutritional value and are therefore best avoided or at least minimized to favor a healthy diet. The list of refined carbs that find their way into our daily diets is astonishing to say the least, though suffice to say doesna€™t contain a single example youa€™d look up as a healthy food. The list goes on, but basically includes anything and everything that incorporates the above ingredients or follows a similar recipe.
The debate as to whether carbohydrates on the whole are positive or negate things for a healthy diet rages on.
Long-term studies have confirmed the ongoing suspicion that individuals who eat refined carbohydrates as a part of their daily diet are much more prone to weight gain that those who abstain. The body depends on the insulin it produces in order to manage blood sugar levels and promote healthy abortion of essential sugars by the muscles. A diet that includes an excessive intake of sugar has been linked to an increase of triglycerides in the bloodstream. The human body depends on micronutrients like antioxidants, minerals and vitamins to get by, just as it needs macronutrients like protein, fat and carbs. Complete and total elimination of refined processed carbs from your diet has the potential to seriously benefit your immediate and long-term health. For example, one of the best ways to get started is to make a concerted effort to increase the level of fiber in your daily diet.
Another great habit to get into is that of replacing refined carbs with unrefined carbs, more commonly known as wholegrain. Aside from these obvious substitutions, you can also take in your recommended daily allowance of carbs from extremely healthy sources like fresh fruits, which also carry the bonus of various vitamins and fiber. I am a New Zealand registered nurse and nutritionist (Grad Cert Sci: nutrition, Massey Univ).
This stems from the work done by Cordain, Eaton and others whose research found that the majority of paleo and hunter gatherer diets are lower in carbohydrates and higher in protein and fat than today’s diet. A diet high in refined carbohydrate diets is not healthy – especially the standard western diet, where carbohydrates are eaten far in excess of requirements. Of course you don’t need to count carbs, but in my observation, many in the paleo world do not eat enough carbs. Do you know how much carb would have vegetable juice only from spinach salad and celery 32 oz? While this may be the impression that you have or it may even have been stated in comments by those who jump to conclusions, this has never been the position of any leading proponents of low carb eating that I have read: such as Gary Taubes. Surely it is up to each of us to find out the level of dietary carbohydrate that we can tolerate?
And yes for the most part I am talking to people who have some weight to lose but are generally healthy. If you were to have more than 1 cup of the “non carbs” would you consider them a carb then?
For sources of carbohydrate, give priority to leafy green vegetables, followed by low-carb fruits and legumes. Some fruits are allowed, but fruits with high glycemic index which will raise the blood sugar levels rapidly are restricted. With this low carb meals plan, you will only have less than 20 grams of net carbs daily, so as to switch your body into the state of ketosis. When plants with a high concentration of carbohydrates are broken down using a process that leaves nothing behind but its starch or sugar, the resulting product is known as a refined carbohydrate.
Most of these are the kinds of foodstuff most would eat infrequently, but others like bread, rice, pasta and so on can form parts of our everyday diets. Realistically though, ita€™s all about achieving a healthy balance and cutting nothing out entirely.
Whata€™s more, those that eat wholegrain carbs instead have been found as the least likely to gain weight. Research has shown that as intake of processed refined carbohydrates increases, so too do the bodya€™s blood sugar levels and thus the levels of insulin released. These fatty cells have the potential to build up to such a point that the blood is no longer able to flow as freely and easily as it should, which can in turn lead to serious health problems like stroke, heart disease and high blood pressure. As such, the more of your diet that is taken up by refined carbohydrates, the less room there is left over for the good stuff your body needs. And while it may sound like a pretty large-scale operation to do so, ita€™s actually more about making a series of smaller lifestyle changes. The benefits of a fiber-rich diet are multiple and abundant, beginning with the way in which fiber helps the process of removing fatty substances and other harmful element from the body. These are vastly more nutritious and beneficial alternatives that use the whole of the grain and thus retain much more goodness than refined carbs. Potatoes and raw vegetables are also excellent sources of healthier carbohydrates, which likewise contain fiber and other essential nutrients. I am a Certified Zone Instructor, and have worked teaching Zone diet principles to hundreds of clients over the last 10 years.
However it needs to be noted (again) that this may be because of the dietary availability of carbohydrates, and the higher availability of protein sources. Very low carbohydrate diets are widely promoted for weight loss, and the low carbohydrate trend has become entwined with paleo eating.
Most feel better on a moderate carb diet, which is still a lot lower in carbs than the standard western diet, and more importantly if you eat a paleo diet, you will be cutting out the damaging carbohydrates. I also see many CrossFitters eating low carb diets and suffering – low energy, poor recovery, sleep problems, adrenal fatigue. This is because they eat lots of volume of vegetables, but not enough of the carbohydrate containing ones.
It was as close as I could get to net carbs, there is a lot of variation in foods, so this should be seen as a rough guideline. I juice every morning but only leafy green like spinach lettuce, celery lime lemon, cucumber, no beet no carot, how should I count it? So, I am considering backing off protein a little and increasing carbs a little to see if this will help increase my energy and workout recovery. Refined carbs are essentially like concentrated carbohydrates that provoke a strong glycemic response in the body and are generally of little to no benefit in a traditional sense.
In the case of refined processed carbohydrates more, these are examples of foods and ingredients that must be kept to absolute minimums in order to benefit health. The simple reason is the way in which wholegrain cereals and products contain essential fiber in higher amounts and also dona€™t provoke nearly as intense a blood sugar reaction, thus assisting with the control of a persona€™s appetite. Over time, the body can begin developing a resistance to the insulin which no longer has the desired effect and can lead to various health problems, including diabetes, certain forms of cancer, heart disease and high blood pressure. Refined processed carbohydrates are known in some instances for their extremely high sugar content, which in turn means that the more refined carbs that are consumed, the bigger the risk of triglycerides becoming excessive. Overconsumption of processed carbs can therefore contribute to nutrient deficiencies, which have the potential to cause head to toe health complaints from vision impairment to skin problems to headaches to mood swings and more.
Once you get into the habit, you wona€™t even realize youa€™re making the effort anymore but can take comfort in knowing youa€™re a full 70% less likely to develop heart disease.
Insoluble fiber travels through the body, effectively picking up and pushing out a variety of negative elements along the way and thus promoting health. The bran, endosperm and germ are all used in the wholegrain products and thus represent a source of fiber, folic acid and healthy oils.
More recently after finding that eating Paleo food choices was the "icing on the cake" health wise, I have become a Paleo enthusiast and teacher. Quality carbohydrates eaten in the context of a paleo diet will be less that the standard diet.
I then experimented with Atkins, thinking this must be the ultimate in avoiding carbs, and gave myself some sort of terrible hormonal imbalance – my skin was shocking, periods irregular, no energy, just a mess. Don’t have any food issues other than enjoy eating sugary food which I stopped since Paleo became my way of eating. For fats, go for healthy vegetable oils (such as corn oil, olive oil, canola oil, etc.), as well as from nuts and seeds and fruits like avocado. And for those who consume refined carbs in large quantities or on a regular basis, the consequences can be severe.
By contrast, refined and processed carbs are known to have the opposite effect and encourage overeating. The recommended daily intake of sugar stands today at no more than nine teaspoons a€“ the average American however consumes at least 22.
And whata€™s more, fiber is also known to keep you feeling fuller for longer, which in turn makes you less likely to overeat and crave unhealthy refined carbs.
Products to look out for include whole-wheat bread, pasta and brown rice a€“ all of which are leagues ahead in terms of nutrition.
I really don’t need to lose weight but am flabby around the waist especially after gaining weight to help increase muscle mass while lifting weights (back squat, deadlift, and military press) which are part of my Crossfit workouts. Also, as I’ve gotten fitter and slimmer, my carb tolerance and maybe even need for carbs has increased.
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