Diets with high carbohydrates have been all over the news in the last several years. The popular thought in the medical community has gone back and forth during this time as to whether a diet high in carbohydrates is a good thing, a bad thing or somewhere in-between. While there is still some debate over exactly how many carbohydrates are "too many," the thought is that no balanced diet can be complete without some carbohydrates. That leaves the question: what does "high carbohydrates" mean, exactly?
Types
Carbohydrates come from three different sources: starch, sugar and fiber. There's been a lot of talk in health news about complex carbohydrates, which are good, versus bad carbohydrates. These three sources contain both types of carbohydrates, and it's important to know distinguish which is which. Starch comes from certain vegetables that contain something called endosperm. Inside plants with starch, there are three parts: the bran, the germ and the endosperm. If you've ever eaten anything that is labeled "whole grain," you are eating a product that has all three of these elements. If you have eaten something that is refined, like white bread, you are eating only the endosperm. That is where the starch is, and starch all by itself is not good. It converts quickly to sugar and has the potential to pack on the pounds. Sugar, itself, takes very little energy for the human body to break down, so it is also considered a bad carbohydrate. Fiber, on the other hand, is a complex carbohydrate. This means that it takes the human body more energy to break it down. This is a good thing, because they more energy your body uses, the more calories you are burning.
Function
The function of a carbohydrate is to provide an immediate energy source for the body. Protein provides energy, but it is a long-term type of energy, and fat is stored and only used as energy when your body goes into "emergency" mode. Carbohydrates are the body's quick energy fix that can get your body jump-started. That is why carbohydrates are very popular in many breakfasts. It is not a bad thing, necessarily, to have a breakfast that is high in carbohydrates, as long as they are good carbohydrates and those carbs are balanced with other foods that have fat and protein, as well. A whole grain muffin, oatmeal or even a piece of fruit all provide great carbohydrates that will give your body that jolt of energy it needs to rev up and get going for the day.
Effects
The effect of a high carbohydrate diet can be varied, but inevitably, if the diet is high in carbs and little else, you will gain weight. Because your body uses up carbs rather quickly (even complex carbohydrates) your food cravings will return quicker than if your meals consist of a balance of carbohydrates, fats and proteins. It becomes a vicious cycle that starts with a snack, then a hunger attack not long after, which is usually followed by a binge on more high carbohydrate snack food, and the whole cycle repeats. Your body isn't getting the long-term energy supply it needs from protein and fat. On the flip side, if you deprive yourself completely of carbohydrates, you will most definitely feel a difference. You will feel sluggish and unmotivated. You will most likely have terrible headaches from sugar withdrawal. You may lose a significant amount of weight in the short run, but ultimately you will gain it back once you start eating any carbs again. This is the method that was made popular by the Adkins diet in the late 1990s.
Prevention/Solution
The best thing one can do to prevent a diet that will become high in carbohydrates is to train your body to eat not only balanced meals, but balanced snacks, as well. This means preparing everything for yourself ahead of time so you aren't faced with a craving in the middle of the day with only an unhealthy snack machine to turn to. Have pre-made baggies full of nuts and raisins always available. Stash two or three containers of yogurt at work. Keep a low-carb energy bar in your desk or purse. Once you train your body and your appetite to crave healthy food, it will become second nature and you won't even have to think about it. It's all about training yourself to have the right kind of routine. Once you get that down, you'll be happier and healthier.
Warning
Before you drastically alter your eating habits, be sure to consult with your physician. Even though creating a healthy, well balanced diet that is not high in carbohydrates is a good idea for most people, it is always best to check with your physician to make sure that this won't cause a health risk for you. You may have a deficiency that you aren't aware of, where a low carbohydrate diet may effect you detrimentally. What you put in your body is as important as what you do with your body.
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