Carbohydrates: Why Size Matters

If I collected a dime for each time I've seen or heard the word "carbohydrate" - or picked up a book on the subject, for that matter - I'd be a wealthy woman. And of course we've all heard the buzzwords: simple carb; complex carb; high carb; low carb; no carb. But do we really know what a carbohydrate is? And are carbs really as bad and fattening as we're told they are?

In this article, I'll make my best attempt to unveil the mystery of the carbohydrate - and why it's gotten such a bad rap. After all, it's the molecule both scientists and nutritionists know is the main source of the body's energy.

BASIC CHEMISTRY:

First the boring stuff. The basic chemistry of a carbohydrate. I'll keep it brief: Carbohydrates contain a carbon atom attached to water molecules. This is important because it's the structure and size of a carbohydrate which influences the speed by which it's converted into glucose (sugar) and then into energy.

WHY ARE CARBS USEFUL?

Before we take a look at the different "sizes" of carbohydrates, let's look at why they are useful to us. Aside from supplying the body's energy, carbs are also useful for the proper functioning of internal organs, as well as proper function of the muscles and nervous system.

The most exciting feature of a carbohydrate, in this writer's opinion, however, is it's ability to aid in protein and fat metabolism.So as it turns out, when used wisely, carbohydrates are actually useful in burning fat. THE THREE PRINCIPAL CARBS FOUND IN FOODS:

Next let's take a look at the three basic carbohydrates found in foods (Still boring but stay with me). They are: simple sugars, starches and fiber.

Simple Sugars come in two varieties. The monosaccharide (meaning one sugar) are quickly digested and almost immediately utilized by the body due to their "simple" structure (think fruits, fruit juices and honey). The second, disaccharides, act in almost the same way and are one molecule larger. The disaccharides, however, tend to be more of the refined sugars are very sweet to taste (think white sugar, candy etc.)

The second basic type of carb is the starches or what we would consider complex carbs (the polysaccharides): foods such as potatoes, wheat, rice, corn. These carbs are slow to break down and take some time to be converted into energy. Finally, there's the fibers (think bran). Fibers don't have a lot of energetic value, however, they do lend some support to the body. Because they don't add much sugar to the system, they make it further through the pipeline to help with intestinal function and elimination. Moreover, they reduce cholesterol and slow fat absorption. WHY SIZE MATTERS

The theory behind low carbohydrate diets is, when the body consumes too many carbohydrates the excess will become stored by the body as fat. This is true.

When the body ingests a carbohydrate, it aims to convert it to glucose as soon as it can, so that it can be utilized by the body. If there is some excess, no problem, it will get stored as glycogen in the limited space of the muscles. The trouble arises, when the stores exceeded capacity: the remaining molecules are stored as fat in fat cells that can infinitely expand (horrors!).

Yet, what if there was a way to outsmart this system by using the different "sizes" of carbohydrate molecules to your advantage? What if you could keep the body burning carbs at a steady rate according to the speed of your metabolism and your activity level?

Enter the glycemic index. The glycemic index is a scale which tells you (on a food-by-food basis) the rate at which a carbohydrate is converted into glucose. The scale is calibrated by glucose itself (which is rated at 100). The higher the number the faster the conversion.

First used by diabetics to prevent flux in blood sugar, the glycemic index (GI) has become a popular way to get all the benefits of carbohydrates without the threat of fat storage.

Here's what the scale looks like:

Low GI = 55 or less

Medium GI = 56 - 69

High GI = 70 or more

To see a chart with samples of some favorite foods visit:

http://thecompounder.com/GlycemicIndex.html

HOW IS THE GI HELPFUL?

If weight loss or weight maintenance is your goal (isn't it everyone's?), creating a diet around lower GI foods will decrease peaks in glucose levels. It's as simple as that.

You can implement this eating pattern by scanning the low glycemic foods and aiming to consume a serving at each meal (Be sure to see the article on food combining in this issue). This will also help you avoid both the "highs and lows" of the refined sugar rush.

Higher glycemic foods can be useful, too, and are considered the "recovery" foods. Medium and high GI foods should be consumed for up to two hours after exercise to recover lost carbohydrates and maintain steady blood-sugar levels.

Because metabolism varies from person to person, it would be well worth your time and effort to continue a personal study of the glycemic index. Enjoy your carbs by checking in on your favorite foods and decide when it's best to consume them.

Where to get this information: You can get the skinny on the glycemic indexes of all your favorite carbohydrate foods. Check out the searchable data base at: www.glycemicindex.com

In closing, here's a few guidelines to help you put your carbs to good use:

Aim to eat several small meals during the day. Choose one serving of carbs for each, preferably low GI.

When in doubt choose carbohydrates that are naturally occurring such as vegetables and fruits.

Minimize refined sugars whenever possible.

When consuming breads aim for wheat instead of white.

Try to substitute white potatoes with sweet and substitute brown rice for white.

About The Author

Laura Turner is the Sr. Editor of The New Body News and Wellness Letter: The premier online eZine dedicated to giving you the 'Insight and Inspiration to Build a Better You.' Raise your healthy I.Q. Subscribe today for F.r.e.e. visit: http://www.new-body-news.com or send any email to: mailto:newbodynews@getresponse.com.

---

Signature Lines on Weight Loss Websites

A reader recently wrote to ask why I don't include... Read More

Weight Loss with Non Fat Foods? More is NOT Better!

Studies show that most Americans are fifteen percent fatter today... Read More

3 Ways Going with the Flow Will Make You Fat - And What To Do About It!

Wanna know the truth? If you're going to... Read More

Breast Cancer - Another Obesity Victim

Obesity raises the risk of various types of cancer. And... Read More

Getting Enough Sleep at Night May Just Help You Lose Weight

Eating the right foods and exercising regularly have been the... Read More

Whats Wrong With Dr. Phils Food Plan?

I really like Dr. Phil, so I wanted to like... Read More

Six Steps to Weight Loss Success

What does it take to lose weight?When it comes to... Read More

Atkins Diet Plan ? What?s it All About?

A typical breakfast consists of 3 or 4 strips of... Read More

Obesity and Fat Control Myths

- Are your ideas of obesity and fat control based... Read More

Atkins Bankruptcy: Your New Decisions To A Healthy Life!

Atkins Nutritionals filed for bankruptcy at the beginning of August... Read More

Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

Oh, no . . . You suddenly realize that you... Read More

When Cellulite Attacks!

Cellulite is a recent addition to the English language. In... Read More

Remembering The Titanic: Top Ten Weight Loss Mistakes Others Make But We Can Avoid

Patrick Henry once said, "I have but one lamp by... Read More

Winning at Post-Partum Weight Loss: Six Simple Strategies for New Moms ? Part 3

A healthy pregnancy almost always involves weight gain. But now... Read More

Low Carb Diets Cause More Than Water Weight Loss

Many critics in have attacked low carb diets for only... Read More

The Jiggle Effect on Faster Weight Loss

Exercise Physiologists who study the effects of exercise on weight... Read More

Low Carb vs. High

Low carb diets can be classified as food plans that... Read More

Tips to Help Control Food Cravings

Food cravings can be triggered by various things including low... Read More

The Lost Road of a Failed Gastric Bypass Surgery

In 1994, I had a RNY surgery. At 350 lbs... Read More

A Diet Made For You Will Make All The Difference

To achieve your goals you need a diet that takes... Read More

Are Weight Loss Supplements Worth It?

What do you think of the hundreds of weight loss... Read More

Lose Weight - Find Hidden Calories

If it seems that you have been eating as usual... Read More

Food: The Proof Is In The Portion

We are a large people. 65% of us are overweight,... Read More

Where Diets Go Wrong

When we discover that we are heavier than we want... Read More

Motivation: Keeping the Fire Going in Your Fat Loss Plan

Motivation is a factor often overlooked when it comes to... Read More

How To Find Your Ideal Body Weight

A calorie is the unit used to measure the energy... Read More

Diet Preparaton -- The Impact of Sleep and Stress

When you have started a diet in the past, how... Read More

Weight Loss vs. Fat Loss

In order to lose weight, your body must burn more... Read More

Weight Loss Surgery May Add Years to Life

Stomach-Stapling Surgery ------------ There's no doubt that stomach-stapling surgery leads... Read More

Whole Grains Prevent Weight Gain

Research from Harvard, recently published in the highly respected peer-reviewed... Read More

Can Caffeine Tights Beat Cellulite?

At around £350 pounds a treatment, Lipo-Dissolve the so called... Read More

Low Gi Diet or Low Carb Diet ? Which One Is Best?

These days, most everyone has heard of low carb diets... Read More

11 Steps to Guarantee Weight Loss and Fitness Success

1. Persistence!Violate this step and you'll never achieve permanent results.... Read More