By now we have eliminated the worst nutritional offenders: high fructose corn syrup and hydrogenated oils. It’s time to tackle another painful truth: carbs are making you fat and sick. I’m not just talking about bread, I’m talking about all the pasta, juice, and sugary sweets we love as well.
The worst carb offenders are:
Here’s how it goes:
1. You think about carbs>
2. You make insulin>
3. You get hungry>
4. Your blood sugar gets higher>
5. Digested carbs enter your blood stream as glucose (sugar)>
6. You make more insulin>
7. You eat>
8. You make more insulin>
9. The fat in your meal stays in your cells in the form of triglycides>
10. Fat cells get fatter>
11. You get fatter
When insulin levels rise we get fatter. When insulin levels drop, we use excess fat for energy. Carbohydrates drive insulin levels. The quantity and the quality of carbs you eat determines how much fat you store and burn. A study comparing a high fat/high protein diet low in carbs (Atkins) to a calorie restrictive/low fat diet. The participants on Atkins lost an average of twice as much weight, decreased their triglyceride levels by twice as much and decreased their diastolic blood pressure by twice as much.
What I think we should glean from this is NOT that the Atkins diet is the way to go, but rather a more conceptual lesson that carbohydrates are dangerous when consumed too often and in poor quality forms. They make our blood pressure high, our waist big and our cholesterol panels dangerous.
Focus on eating high quality protein and fat for most of your calories. You will find your self satiated for longer periods of time and more full of energy than ever. Insert disclaimer here: if you are used to eating a high carb diet, you will feel like crap for several days when you quit carbs. Tis is normal and will pass. Flush your body with water to aid the process.
The challenge for today: let your plate be high in protein, veggies and fat. Let carbs be your afterthought. Your body will thank you.
Creative carb alternatives coming soon!
Credit to the info graphic pictured and its cited sources at the bottom.