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a Slow-Carb Habit
By Linda Dessau and Susan Baker
Carbohydrates - found in grains,
breads, pasta, and sugar, as well as vegetables,
fruit, tofu, beans, and dairy - provide the body
with the most efficient fuel for energy production
and brain activity. They're nutritionally essential,
a principle currently downplayed by the "low-carb
craze".
What is important to understand
is that not all carbohydrates have the same "fuel
efficiency". Many carbohydrates - termed
"refined" or "simple" - cause
blood sugar highs and lows which can result in
a period of high energy followed by a period of
extremely low energy, often leaving the person
craving more of the simple quick release carbs.
Examples of these "refined"
carbs are regular pasta, white bread, snack foods
and baked goods. The weight loss plans that advocate
eating less or none of these foods are on the
right track, except they tend to throw out the
GOOD carbs as well. We'll call these "slow
carbs", and here's why:
After you eat them, the carbohydrates
in foods are broken down and released as sugar
units (glucose) into your bloodstream. "Slow
carbs" are foods that release glucose at
a slower rate.
Typically, these foods are
"whole foods"; that is, they contain
the fibre and minerals that are often removed
in making their refined, "quick-release"
counterparts. (Such is the difference between
whole wheat bread and white bread.)
Choosing "slow carbs"
over refined carbs helps keep your blood sugar
balanced (positively affecting your hunger level,
mood and mental concentration, among other things).
Fibre also promotes regularity and helps maintain
healthy blood cholesterol and triglyceride levels.
Examples of "slow carbs"
are whole grain breads and crackers, potatoes
with their skin, beans & legumes, brown rice,
oats, and whole grain pasta.
Here are five tips for creating
a "slow carb" habit:
1. Whole Foods - Eat as close
to natural as possible. Vegetables, fruits, beans
and lentils are whole foods that contain all of
their original nutrients (fibre, vitamins, minerals,
and carbohydrates for energy).
2. Grains & Breads - When
it comes to grain products such as breads, crackers,
cereals, and pasta, choose "darker",
whole grain varieties. This can be done in restaurants
as well as the grocery store.
3. Snacking - Fruit is an
excellent snack. Consuming the whole fruit provides
the slow-release carbs and will sustain your energy
for longer, as opposed to fruit juice, which provides
the body with a quick release of fruit sugar into
the bloodstream. Another great snack to try is
sliced red peppers with hummus (made from chickpeas).
4. Take the time (you're worth
it!) - Seeing as some of the slow-carb options
take longer to cook (e.g., brown rice versus white
rice), make them ahead of time, and make extra
to freeze for future meals. Brown rice is very
versatile; try it in soups, casseroles, stuffed
vegetables, or for breakfast (warmed) with cinnamon,
raisins, chopped nuts or ground flaxseed.
5. Read labels - "Whole
wheat" (or other "whole" grain)
should appear before any other flour in the ingredient
list. White flour can be disguised as "wheat
flour", “enriched flour", "unbleached
flour", or "grain flour", to name
a few.
Working at substituting "slow
carb" foods into your lifestyle will ensure
that you have ample energy, proper nutrition,
and that you maintain a healthy weight. Of course
it's also essential that you find some ways to
be active and that you limit high fat and high
calorie snack foods as best you can.
(c) Copyright 2005, Genuine
Coaching Services.
Susan Baker,
B.Sc.,RHN, RNCP is a registered nutritional consultant
who supports individuals on their path to optimal
healing through nutrition consultations, with
a special interest in digestion and food sensitivities.
Linda Dessau,
the Self-Care Coach, is the author of “The
Everyday Self-Care Workbook”. To receive
one of her free monthly newsletters, subscribe
at http://www.genuinecoaching.com/newsletter.html
Article Source: http://EzineArticles.com/?expert=Linda_Dessau |
