Carbohydrates have been much maligned and yet are essential for fueling the body—but it is crucial that we eat the “right” kind of carbohydrates to maintain optimal health.
Simple carbohydrates like refined sugars and flour products, white rice, processed foods, desserts and bakery goods are simple sugars and fast fuel—but eating these items comes at a price:
• stress on the pancreas, adrenal glands, kidneys and liver
• a yo-yo effect on mood and energy level
• an imbalance that leaves us craving more sugars, creating a vicious cycle
Complex carbohydrates like whole grains, potatoes, corn, other vegetables offer us these benefits:
• energy is released at a steadier pace for more endurance
• much-needed fiber (25-35 grams a day is recommended; most people only get 8-11 grams!)
- soluble fiber (oatmeal, flaxseeds, pectin) cleans the blood, lowers serum cholesterol, keeps stools soft, improves peristalsis
- insoluble fiber (bran, psyllium) cleans the colon and eases constipation (assuming you drink enough water with it)
How many carbohydrates are enough? Daily needs will vary depending on activity level and digestive ability, but most people probably eat 200-300 grams. Those working to lose weight should limit carbohydrate intake to 100 grams, and should be sure to stick to the complex variety. It is important to know that excess carbohydrates—even the healthy complex ones—are stored as fat. This fat is stored in the tissues, organs, and blood vessels and can cause strokes, heart attacks, increased blood pressure, and other diseases. While this stored fat can be used as energy reserves, the body would rather use new carbohydrate energy rather than stored—so it becomes very difficult to drop excess weight and we end up storing toxins and excess hormones (estrogen especially loves to hang in our fat stores) for years, constantly being reabsorbed.
Tune in on Monday when I’ll talk about signs you are not digesting carbohydrates well and what you can do to enhance your digestion!
