Carbohydrates are starches that convert to sugars and glucose in the body. Glucose is one of the metabolic fuels like fat and protein that gives your body and brain energy to function. Carbohydrates are divided into two types: Simple carbohydrates (refined sugar, fructose, lactose) and complex carbohydrates (grains, legumes). The simple ones are speedily and easily converted into glucose and energy in your body. This type becomes highly glycemic, raising sugar and insulin levels in the blood fast and dropping just as quickly. Excessive amounts contribute to weight gain and obesity.
Continuous sugar and insulin hikes in the blood cause stress to the body, Type 2 diabetes, and other health risks. The complex type has less glycemic effect on the blood, due to its longer time of conversion to glucose making the spiking of sugar and insulin less in the bloodstream. Complex carbohydrates mostly found in whole grains and legumes are more desirable for the system than the simple type.
Carbohydrates and starches are obtained from different varieties of grains according to culture and agriculture of the particular region. Rice is the staple food of Japan and the Far East; corn for Native Americans; tortillas for Mexicans; rye and wheat bread for European and Americans; whole wheat bread and recently rice in the Arab world. No matter what form they take, carbohydrates are important macronutrients to the body. But stop! That doesn’t mean you can abuse of them as you like.
Excessive amounts of refined and processed starches and sugars can lead to obesity and high levels of blood glucose, diabetes. The latter is a toxic condition where the bloodstream is flooded with glucose after a high carbohydrate meal. This big quantity of glucose demands high levels of insulin from the pancreas to control the flooding of sugar. Repeated high secretion of insulin makes cells more resistant to this hormone, resulting in Type 2 diabetes.
Obesity, usually associated with insulin resistance, also leads to cumulative blood fats, high blood pressure, heart disease, and stroke. I am not suggesting eliminating carbohydrates from your diet, but rather eating them moderately in their complex form to minimize an insulin rush in the blood. Excess carbohydrates are converted into fat in the body resulting in obesity.
Different diets recommend different portions of nutrients. The Atkins diet advocates eating large amounts of protein and no carbohydrates. Others eliminate animal protein and fat for lowering serum cholesterol. The Scharzbein diet suggests the combination of the four nutrient groups equally, because the combination slows down the secretion of insulin and absorption of carbohydrates. In balance, all essential nutrients give energy and rebuild the body without weight gain. I am particularly skeptical of the Atkins diet due to excessive proteins that lead to imbalance. Please research your options well before embarking on any diet, and consult your physician before doing so.
There are an infinite variety of grains and legumes (dry beans). Select whole grains for their fiber to slow the digestion and absorption of glucose and insulin spikes. By the way, the combination of whole grains and legumes enhances amino acids and their fibers, reducing fat absorption in the blood. Please don’t exceed your portions. We are all familiar with the rice and yellow lentils dish served with fish. The combination makes a healthy meal if the rice is whole and accompanied by mixed greens.
‘Mujadara’, whole rice cooked with brown lentils and yogurt, is also a good choice. Try oat soup: It is beneficial against cholesterol. There is a myriad of local recipes that make a good mixture of whole grains and legumes. Look them up and enjoy a different dish everyday if you are a vegetarian, on a low-cholesterol diet, or want to stay healthy. Experiment and create your own delicious recipes. It’s fun and healthy.
Whatever fad diet you follow, my advice to you is to keep a good balance of all nutrients and don’t exceed in any one of them. An excess or deficiency in any of them will create an undesirable imbalance in your body. Remember fruits and vegetables are also healthy and help you maintain slimness and health, whereas too many carbohydrates contribute to obesity.
Go light on pastries, ice creams and sweets.
