Out of every food on earth, in the past few years, there has been no other food as demonized as the ones that contain carbs. There are so many fad diets that focus on completely removing carbs from your life - but is this a smart solution? The simple answer is no - it's not smart. You do need some carbs in your life, it's just a matter of finding the right kind of carbs.
So, let's look at a few examples of bad carbs and good carbs and find ways to lose weight, eat healthy and not feel deprived. That is probably the worst part about a no carb diet, since many of those foods are so filling and low calorie. By replacing bad carbs with good carbs, you'll be able to feel full and you'll still lose weight.
Bad Carb -
White refined flour. This is a bad carb simply because the foods made with this are so high in sugar. Even if they are low in overall calories, those little sugar grams really add up. Americans especially eat so many foods that contain this flour that it is really hard to completely get rid of them. If you like sandwiches in particular, this can seem like a death sentence.
Good Carb -
Whole grain flour. The sugar content in whole grains is much lower and you'll get the benefit of having more fiber in your diet, which can help flush fat from your system. Instead of completely getting rid of bread, try replacing it with whole grain bread. It may take a little time to get used to, and the taste will be a little different. However, after a few weeks, you may find that you're actually starting to appreciate the taste and you'll be able to make more substitutions.
Bad Carb -
Breakfast cereals made with wheat and corn. Most of us don't think of cereal as fattening or bad for us, but it is highly processed and can be a big contributor in weight gain if you eat too much of it. In addition to the natural sugars present in the grains, you're dealing with the sugar added by the manufacturer. This is a bad combination.
Good Carb -
Oatmeal. This is by far one of the best foods you should be eating. Not only is it good for weight loss since oat fiber definitely does bind fat and flush it out of your body, you can also lower your cholesterol and your blood pressure. Oats are really the ultimate food and they taste good too. Try eating at least one bowl of oatmeal every day, but skip the sugar toppings. Instead, use fresh fruit or a small amount of honey. You'll feel a lot more full and you'll be doing your body a big favor.
Some carbs are very good for you and it is important to find that balance. With this, you can get on the path towards healthy weight loss.
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Originally posted 2008-08-05 05:11:27. Republished by Old Post Promoter
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9 comments ↓
I am usually against any fad diet, but this article made it even clearer why the “absolute advice” that many diets give are not beneficial. People have become tricked into thinking that all fats and carbs are bad. With the current trend, I think it is just a matter of time until people start bashing protein for causing kidney stones / huge muscles.
Not all carbs are bad, as you have mentioned. Carbs are necessary for our daily diets, and eliminating them (or even reducing them) may have negative results.
By the way, awesome blog! I’m new to your blog, but I’ll be visiting often.
I love the complex carbs and cant ‘get’ why people turn on them entirely—-the processed white? that’s a whole ‘nother story.
Ive turned on em as well
Sometimes I feel like a bit of a Luddite for saying this, but I believe that it isn’t the fats or protein or carbs that are causing our increasing rates of obesity, heart disease, etc, but the prevalence of processed fats, proteins and carbs.
We have turned our livestock into cannibals.
We process natural grains, fruits and vegetables into forms that promote disease instead of health.
We create fats that never go rancid but may be causing tumors in our bodies.
Does this make sense to anyone else?
If you are more interested in this stuff, check out the South Beach Diet, by Agatston. It really helped me understand about good carbs/bad carbs, and has a great section on how your body processes food.
nice healthy post, thanks for sharing.
I am constantly reviewing what is “out there” and came across your carb ranking system. I just wanted you to know I think it is fine and very clear and useful. I do want to add my (unrequested!!) insights and addendum. It is also important to note that although there are some very specific glycemic differences in carbs– what is most important is understanding the calorie density of all carbs and how they effect your body. I know just about everyone reading your site understands the impact on your body in terms of how carbs effect insulin secretion. This is the easy part. But, rather than spend a ton of time dissecting what are good and bad carbs– it is better to just focus on limiting all carbs AND focussing on the good ones. Like you, I recommend avoiding the “white stuff: (rice, bread, pasta, potatoes, popcorn). But, remember– even the “good carbs” are not a “freebie” metabolically. they have a similar impact as the bad ones– just slower to absorb. There are “essential fats.” There are “essential amino acids” (i.e. proteins). But, there are No essential carbs. Carbs are for flavor and fun/variety. But, your body makes all of the carbs you NEED. Focus on protein first and foremost. do not search to add– but do not avoid– fats. And, leave out the white carbs– and use whatever carbs you need for “flavor and fun.” this simple formula does my patients well. I hope this helps. And, please let me know if you want to continue this dialogue– I think it also helps me to be able to engage with the vast world of people trying to control their hunger and weight out in the cyber-world!! And, maybe I can help. Be well and thanks for listening, Michael A. Snyder, MD, FACS, PC
I put diabetic(sugar free) syrup on my Oats.
Good post, even though I think there’s too much emphasis on the whole “good” carb vs. “bad” carb since they’re pros and cons to eating both. Also, I think this debate gets our focus off of the number one requirement in losing fat: establishing a caloric deficit regardless of what types of macros you’re eating.
One thing I did want to point out is that fiber doesn’t bind to fat to “flush” it out. Fiber has absolutely nothing to do with the metabolism of fat; it aids with digestion, feeling full, and with stool consistency.
I think there is too much emphasis on bread and grains in the American Diet. “Whole grain flour” still suffers the fate of being a pulverized flour which raises blood sugar almost as quickly as white flour does. It’s marginally better, yes. But I think people would do better to shift their thinking to a more natural foods mindset: Vegetables, fruit, beans, and actual whole grains like oats, etc. that HAVE NOT been pulverized.
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