High carb diets increase insulin (essentially aiding in fat production).
Low carb diets increase cortisol (also leading to fat production).
It’s no wonder between scientific research, dietary theory, and mixed media messages the general public is thoroughly confused about carbohydrates.
Carbohydrates are an important energy source for the entire body. They are the preferred energy source for nerve cells, including those of the brain.
A carb, is a carb, is a carb, right? Wrong!
All things grown from the ground contain carbohydrates; and nutritionally speaking a pound of white rice is not equivalent to a pound of kale! Carbohydrates are a macronutrient categorized into two very different functioning entities.
Simple carbs- or monosaccharides, are commonly referred to as sugars.
Complex carbs- or polysaccharides, are nutrient compounds consisting of glucose, glycogen and fiber.
Complex carbs contain fiber, they are slower to digest than simple, therefore prolonging satiation.
Rule of Thumb: avoid simple carbs + invite complex
- Refined white starch: white bread, white rice, white pasta. General rule: the whiter the grain, the lower its nutrient density.
- Candy, cake and other refined sugar products.
- Adulterated cereal products (95% of cereal products). General rule: if it doesn’t taste like cardboard it’s probably junk.
- Processed junk food (chips, pretzles, cookies). Basically anything coming out of a bag or box (this includes organic and gluten-free varietals).
- Fruit: bananas, apples, berries, lemons grapes, dried fruit etc.
- Dairy: milk, yogurt, cottage cheese.
- Sugary beverages.
- Legumes: lentils, beans (garbanzo, navy, pinto, black, lima, etc).
- 100% whole grains: brown or wild rice, buckwheat or kasha, whole oats, amaranth, barley, bulgar, cornmeal, couscous, kamut, millet, QUINOA, rye berries, spelt, wheat berries, farrow, steal cut oats.
- Fruits: apricots, oranges, plums, pears, grapefruits, prunes etc.
- Starchy vegetables such as potatoes (better to consume sweet potatoes), parsnips, beets and carrots.
- Other vegetables: broccoli, cauliflower, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, acorn and butternut squash etc.
- Soy beans