Here goes . . . all carbs are not created equal! There I said it, and it really is true. First a quick definition of what a carbohydrate is. For a "food" definition, carbohydrates are basically sugar, fiber and starch, either individually or a combination of the three. Just to be clear, fiber and starch are just chains of sugar molecules. So yes, carbohydrates are sugar. Not all sugar is created equal either which is why "grain carbs" are #1 on my list of DO NOT EAT. Now I will not argue that certain grain carbs have their place for a specific group of hard core athletes. And I will also accept the fact that with all the types of carbohydrates that can fall into the grain carb category, there will be some that are healthier for you than others. With this being said, for the average person, especially those that are trying to get their bodies to a healthier state, grain carbohydrates in general are not a good food choice. Before I state my case about grain carbs, let me first try to explain the whole body-fuel-carbohydrate process.
So we know that all carbs consist of some form of sugar. There are simple carbohydrates (less than 3 sugar molecules) and complex carbohydrates (more than 3 sugar molecules in a chain). In order for the body to use these carbohydrates for energy, it has to break down the sugars into individual molecules in order for the sugar to enter our bloodstream. So, simple sugars are broken down and absorbed fast while the more complex chains take time. Remember this because we will be coming back to this later.
Ok now lets take a look at our body's metabolism. It is the process of which chemical reations breakdown the food we eat and convert this food into energy. This "energy" is used for numerous body functions and without it we could not survive. The main energy source (food) our body searches for to obtain the sugar molecules needed is carbohydrates. The energy I am refering to is called glucose or blood sugar. Our cells need it and it is transported throughout the body in our bloodstream, and regulated by the hormone insulin. Our bodies can only use a limited amount of glucose at one time. Glucose is first stored in our muscles and liver as glycogen. This is the fuel used for aerobic exercise. When our bodies sense glucose in our bloodstream it releases insulin which signals the cells to let in the glucose. If the cells have already taken in as much glucose as they can and there still is more in the bloodstream, our bodies will continue to release insulin in an attempt to regulate our blood sugar level. If the blood sugar levels remain high over a period of time, the cells (or the cell receptors for insulin) become resistant to all the insulin that is being released. As a result, the body needs to release more insulin in order for the glucose to enter the cells. Again over time the excess glucose builds up in the bloodstream setting the stage for diabetes. All this glucose still needs to go somewhere and will eventually end up into your fat cells.
Now this whole process is much more detailed and I urge you to take the time to learn and understand it completely. The simple explanation is this: You eat food - some of this food is carbohydrates - these carbs are broken down into individual sugar molecules - these molecules are then absorbed through the intestines into the bloodstream as blood sugar/glucose - our body identifies that glucose is in the blood and releases the hormone insulin - insulin allows cells to access the glucose to use - there is only a limited amount of glucose that can be stored at one time - the excess may end up being stored as fat.
Try to visualize this process. I'm sure all of you agree that too much glucose in our bloodstream at one time is bad, very bad. But, we do need glucose to function properly. So what is the solution? Well to me (and I hope all of you agree) is to limit carbohydrate intake to just enough for proper body functions but not enough to cause a surplus. Keeping in mind the individual and that person's lifestyle will dictate just exactly how much. For example, a professional athlete (or someone training at that level) will burn through their glycogen storage fast and often, so a higher percentage of carbs daily would make sense. But, someone overweight and/or sedentary will NOT use up their glycogen reserves quickly or even at all, causing the excess glucose in their bloodstream to be stored as fat.
Let's get back to the whole point of this post - grain carbs. Grains = carbs and other than in low doses carbs are bad. Grains also are empty of nutrition and can add a whole lot of calories to a meal. (BTW: The word Fortified is a fancy way to say they had to add all the healthy stuff to the food because otherwise it was crap.) Do you know 1 slice of bread equals around 100 calories! Which is another point. Mostly we see grains in the form of breads, pasta and cereals. What also do we find in these foods? Processed sugar! Remember earlier I spoke about simple sugars being metabolized quicker. Your body does not have time to burn off this energy so hello fat cells here we come. All the while your insulin levels are sky rocketing and you go from a sugar rush to a nose dive to the sofa. Tell me you never felt that way after eating a bowl of pasta. And to top it all off, the popular grains such as wheat, rye and barley also contain gluten and lectin. Gluten, a water soluable protein that gives you the elasticity in dough (and is used in some glues) causes intolerence/sensitivity in many people. The reactions can include inflamation, joint pain, acid reflux and autoimmune disorders among other problems. Lectin is a (mildly toxic) protein found in many foods but in high quantities in grains. Some of the unhealthy affects of lectin are: resistance to gut proteolysis, reduction in the absorptive capacity of the small intestine and interference with the immune system.
So there it is, my take on grains. Now you know why bread and pasta are pretty cheap staples. You get what you pay for. Now does this mean never ever ever eat a grain based food product? I'm not saying take it that far. I for one still endulge in the occasional dessert, forkfull of pasta salad and even a bite or two of a fresh loave of bread. More so because it represents a special occasion than needing a fix. Thats as far as I take it though and I am happy to say that I am a "Grain Free" eater. And the proof? Once I switched to a healthier way of eating I lost 25 lbs! Of course I exercised and I exercised hard. I was starting my second month of the Beachbody program Insanity when I eliminated grain carbs from my diet. Never crashed once from a lack of energy. After that I did a full 90 days of P90X without ever running out of gas. So sorry, you're not allowed to use the "I need my carbs for energy" excuse. You can get along fine without them!
Now did any of this put a dent in your addictive grain eating gluten gobbling habits? If so, while you are out at the local health food store searching for gluten-free bean flour because you can't go without pasta, try walking a couple isles down to produce. Grab some organic spinach or broccoli to pour your homemade sauce over. Your body will thank you for it . . .
No comments:
Post a Comment