In a time where there are so many people telling us what to eat, how to eat, and why to eat. It is no surprise to me why New Year resolutions just don't work!! And if you are like me, if you are going to tell me what how and why to eat then I want you to explain each to me as it applies to me. Everyone is different. There are no two same programs for everyone. That is why the human body is such a miracle of God. Everyone is different!! Love It.
Let's talk carbohydrates. There are two types of Carbohydrates--Complex and Simple. I know you have heard these terms before. But, did you know that one change of their chemical structure changes them from simple to complex. Pretty cool hun?:o)
Let's start with complex first! Did you know that complex carbs can be put into two different categories? Starchy and Non-starchy. Complex Carbohydrates are just sugars bonded together to form a complex chain. which when entered into digestive system, the enzymes in your digestive system has to work harder to make those bond chains break into individual sugars to be absorbed into the intestines. Because of this long process it provides the body with a steady stream of energy and limits the amount of sugar converted into adipose(fat) and stored.(yuck)
Because we want this type of process happening within us-- here are some suggestions of complex Carbs both ,Starchy and Non Starchy, that you can use in your daily nutrition.
Spinach: Non Starchy
Whole Barley: Starchy
Buckwheat/Buckwheat bread:Starchy
Prunes/Plumes:Non
Water Cress:Non
Oat-Nut bread:Starchy
Dried Apricots:Non
Grapefruit:Non
Turnip-Greens:Non
Apples:Non
Lettuce:Non
Zucchini:Non
Oatmeal:Non
Pears:Non
Asparagus:Non
Oat-bran cereal:Starchy
Artichokes:Non
Museli:Non
Strawberries:Non
Okra:Non
Wild rice:Starchy
Oranges:Non
Cabbage:Non
Brown rice:Starchy
Yams:Starchy
Celery:Starchy
Multi-grain bread:Starchy
Carrots:Starchy
Cucumbers:Non
Pinto beans:Starchy
Potatoes:Starchy
Dill Pickles:Non
Low fat yogurt:Pro
Soybeans:Non:Pro
Radishes:Non
Skim milk:Non:Pro
Lentils:Starchy:Pro
Broccoli:Non
Navy beans:Starchy
Garbanzo beans:Starchy
Brussels:Non
Sprouts:Non
Cauliflower:Non
Kidney beans:Non
Eggplant:Non
Soy milk:Non
Lentils:Starchy
Onions:Non
Whole meal bread:starchy
Split peas:Starchy
These are just a starting point to what is out there!!!
Ok. Now that we have talked about Complex Carbohydrates let's talk about her little sister: Simple Carbohydrates.
Simple Carbohydrates are opposite to complex in that simple are digested more quickly into your system. Which can reek havoc on our bodies. Simple carbs contain refined sugars and very few essential vitamins and minerals that we need for our bodies to function properly. Because of the way simple carbs work most of society deems them as the "bad" carb. Which is partly so. Let's talk about why it is "bad" carb.
These carbohydrates are a smaller molecule of sugar unlike her big sister,the complex carb, which has a long chain for slower absorption, which in turn means no reeking havoc on our bodies. Little sis is digested quickly because the individual sugars are chomping at the bit to be absorbed immediately leaving the digestive enzymes in the body easy access to the simple carbohydrate chain. Basically all the work the body would normally do has been done!!! Which is where the trouble begins!!!
Because these fast acting carbs/converted sugar's, which we will call "empty calories" absorb so fast into blood stream it causes the body to respond in a way thatcan be called an insulin response. This response happens when we eat a fast acting calorie which releases its sugar into blood stream then spikes the insulin in the our systems. The continuous spiking of our insulin can put undo stress on our adrenal glands and pancreas. Insulin and glucagon are hormones secreted by islet cells within the pancreas. They are both secreted in response to blood sugar levels. They both have there place but overwhelming secretion of these hormones is what puts us at risk for hypoglycemia, hyperglycemia and ultimately diabetes. This is what I meant by reeking havoc on our bodies. This in itself is another topic for another day.
Because the islet cells usually don't require and enormous amount of energy at the time of eating, the sugar(which was converted from a simple carbohydrate) must either be converted to glycogen (sugar storage within cells) or converted to fat.
And because our bodies can only store a certain amount of glycogen at one time it is easy to conclude that too much food with simple carbohydrates can ultimately contribute to weigh gain or adipose(body fat) storage.
Here is a list of simple carbohydrates to watch out for and to moderate.
Candy
Cake
Corn syrup
Table sugar
Soda pop
Candy
Fruit juice
Bread made with white flour
Pasta made with white flour
All baked goods made with white flour
cereals(most) Not all but it the fist ingredient is sugar, high fructose, bleached flour be a bit Leary.
Honey
Milk
Yogurt with more than 14 grams of sugar in it. If it is more than 14 grams sugar has been added. Always look at yogurts for added sugars. Milk has sugar naturally and it is is 14 grams of sugar per serving. So, if you see yogurts with more than this know that it has been added and try and find another brand.
Jam
Chocolate
Biscuit( white)
This my friends is just a starting point to your journey for optimal health!!!
Always remember!! To Stay fit, Stay happy, and Stay Focused!!! Until next time!! Have a happy and safe New Year!!!!
