Carbohydrates – it’s something we hear about on a regular basis, particularly in relationship to the Keto or ketogenic diet. First, let’s talk about the keto diet and how carbs impact our health. If you are trying to lose weight, is the consumption of carbs going to keep you from that goal? Are carbs the bad guy in the healthy eating, weight loss scenario? I don’t think they totally are, it depends on which type of carbs, and the health of each individual person as to if carbs are bad for you or not.
Carbohydrates are a type of macronutrient that acts as your body’s main source of energy. They are found in grains and grain-based foods like bread and pasta, as well as beans, starchy vegetables, fruit and dairy products.
So, there are three different kinds of carbohydrates:
- All types of sugar are simple carbs. They occur naturally in foods like fruits, vegetables, dairy products and honey or can be added to different products during the manufacturing process.
- Starches are complex carbohydrates. They are broken down at a slower rate than simple carbs, so the energy they provide tends to last longer. Starches are found in vegetables, whole grains and beans.
- Fibers are special complex carbohydrates that promote healthy digestion and can lower the risk for problems like heart disease and diabetes. There are two types of fiber: Soluble fiber and insoluble fiber. Soluble fiber is a gel-like fiber that helps lower cholesterol and help improve blood glucose. It is naturally occurring in foods like oat bran, barley, nuts, seeds, beans, lentils and peas as well as some fruits and vegetables. Insoluble fiber adds bulk to stool and aids in digestion. It’s naturally found in wheat bran, vegetables and whole grains.
Carbohydrates have a reputation for causing weight gain, but in reality, our bodies rely on carbohydrates to function properly. Carbs that contain fiber, such as whole grains, fruits and veggies will not lead to weight gain, unless you eat them in excess – these are considered complex carbohydrates. The carbs that do not contain fiber, are considered simple carbs. These simple carbs are processed, they are stripped of nutrients and fiber, these are the carbs that will make you gain weight. Examples of simple carbs are baked goods, cereal, bread, honey, and all types of sugar. When you eat food that contains carbs, your digestive system breaks the carbs down into glucose. Then, glucose enters your bloodstream which is used as fuel for everything from breathing to thinking, to walking and working out. Any glucose that isn’t used up gets stored in liver and muscle tissue as glycogen for future use. If the glucose is not used, it will turn into fat.
So, what happens to your body when you limit your carbs or avoid them almost completely? When your blood sugar is low, your body will turn to the glycogen stored in your muscles and liver for fuel. And what happens when you’re on the keto diet and continue to limit your carb intake after your glycogen stores have been depleted? This is when you enter into something called “ketosis”. Your body burns fat for fuel instead of the glucose from the carbohydrates.
So, the keto diet is low carb, and carbohydrates can be part of a healthy diet. Is the keto diet really healthy? It does have some health benefits, but could it cause other health problems if you stay on it for a long time. If you are going to stick with the keto diet for an extended period of time, it is best to get some blood work so you can make sure the low carb, high fat diet isn’t causing problems.
What I like better than the keto diet is a low glycemic diet, a low glycemic diet is very good at keeping your blood sugar very stable. If you keep your blood sugar stable, you will go into fat burning mode. A low glycemic diet is low carb, moderate protein, but not high fat like the keto diet. A low glycemic diet pays attention to the glycemic index of food. When eating a low glycemic diet, you pay attention to the quality of the food – eating whole foods – fruits and veggies, lean protein, and some healthy fat (2-3 servings per day). You can have some dairy, you can have starches such as oatmeal or whole-wheat bread (in small quantities, depending on your health). A typical day of eating for someone on a low glycemic diet is 3 meals and 2 snacks. Because you keep your blood sugar stable you will be in fat burning mode most of the time, and because of this you will have more energy without the cravings.
No matter if you go on Keto or a low glycemic diet, it is best to eat plenty of complex carbs (fruits and veggies) along with lean protein and healthy fats. If you have any questions on either one of these please feel free to contact me, I will be happy to help you in any way I can.