Our daily diet plan consists of a lot of vitamins, minerals and nutrients. We should have a combination of all these things if we want to be healthy. However, doing things in excess might be a culprit to various ailments that our body may feel. This is why there is a concept known as low carb diet.
The low carb diet is not as simple as you think it is. It is not all about lowering your carbohydrate intake. Just like other diet programs, it is a process that requires slow but sure steps. Planning is also very essential. Therefore, before taking things into the next level, it is best to get an introduction to the facts that lead to this diet program.
Essential Fact # 1 A Look at Carbohydrates
An immense variety of food – nearly all of them derived from plants – supply us with carbohydrates, the body’s principal source of energy. Table sugar, whole grains, pears and strawberries, pasta, popcorn, green peas, kidney beans, dates and figs, and apple pie are all sources of carbohydrates. In fact, all sugars and starches that we consume are carbohydrates, as are most types of dietary fibers.
The fiber is not strictly a nutrient, since it is not essential for the body’s metabolic functioning. Most starches and sugars, however, are transformed by the body into one substance known as glucose. This is a form of sugar that is carried in the blood and transported to the cells for energy.
Any glucose not used by the cells is converted into glycogen. This is another form of carbohydrate that is stored in the muscles and liver, or converted to body fat. The body’s glycogen storage capacity is limited to about one-fourth of a pound, so most unused glucose is converted to fat.
Essential Fact #2 Types of Carbohydrates
Understanding the concept of low carb diet leads us to knowing more about what carbohydrates is about. In the above example, you have learned about its sources. Now, it is time to think about the two types of carbohydrates.
Simple carbohydrates
This is the sugar known as refined, white table sugar, made from cane or beets. However, there are actually dozens of sugars. In their pure form they have such names as fructose, glucose, maltose, lactose, and sugar alcohols like sorbitol and xylitol. Sugars are often identified according to their sources such as maple and corn syrup, honey and molasses. Simple carbohydrates turn up in some processed food such as soups, spaghetti sauces, fruit drinks, frozen dinners, and yogurts. Sugar also occurs naturally in fruits, vegetables, and dairy products.
Complex carbohydrates
This is primarily starches which are large chains of glucose molecules. Starch is the storage form of carbohydrates in plants, comparable to the glycogen in human and animals. The major sources of complex carbohydrates are grains such as bread, rice, and pasta, and vegetables such as potatoes and beans.
Essential Fact #3 Carbohydrates and What they Offer
From the simple to the complex carbohydrates, there are several things you still need to know of. Take a look at the following:
Many sugary sweets are high in calories and relatively low in other nutrients.
By contrast, foods high in complex carbohydrates usually contain a lot of nutritional extras, vitamins and minerals, and in many cases appreciable amounts of water and dietary fiber.
Some, like legumes contain protein as well.
Some types of food high in complex carbohydrates supply a far better balance of nutrients than sugar-laden foods, and are usually less fattening.
It is true that many fruits contain simple sugars, but they also contain vitamins, minerals, and fiber that processed or refined sweets lack.
Essential Fact #4 An Overview on Low Carb Diet
If you are trying to control your weight or lose several pounds, you have probably heard contradictory things about carbohydrates. Some dieters avoid starchy foods, as well as sugary foods, believing they are highly fattening. It may come as a surprise that both simple and complex carbohydrates contain exactly the same number of calories as protein.
Rich desserts are not fattening because of the sugar and starches they contain, but because they are loaded with fat. Foods high in complex carbohydrates tend to be low in fat and are not particularly fattening. In fact, since fruits and vegetables rich in complex carbohydrates have high water content and relatively few calories, they can be useful in any weight-control program. They also help satisfy your appetite.
The low carb diet is not as simple as you think it is. It is not all about lowering your carbohydrate intake. Just like other diet programs, it is a process that requires slow but sure steps. Planning is also very essential. Therefore, before taking things into the next level, it is best to get an introduction to the facts that lead to this diet program.
Essential Fact # 1 A Look at Carbohydrates
An immense variety of food – nearly all of them derived from plants – supply us with carbohydrates, the body’s principal source of energy. Table sugar, whole grains, pears and strawberries, pasta, popcorn, green peas, kidney beans, dates and figs, and apple pie are all sources of carbohydrates. In fact, all sugars and starches that we consume are carbohydrates, as are most types of dietary fibers.
The fiber is not strictly a nutrient, since it is not essential for the body’s metabolic functioning. Most starches and sugars, however, are transformed by the body into one substance known as glucose. This is a form of sugar that is carried in the blood and transported to the cells for energy.
Any glucose not used by the cells is converted into glycogen. This is another form of carbohydrate that is stored in the muscles and liver, or converted to body fat. The body’s glycogen storage capacity is limited to about one-fourth of a pound, so most unused glucose is converted to fat.
Essential Fact #2 Types of Carbohydrates
Understanding the concept of low carb diet leads us to knowing more about what carbohydrates is about. In the above example, you have learned about its sources. Now, it is time to think about the two types of carbohydrates.
Simple carbohydrates
This is the sugar known as refined, white table sugar, made from cane or beets. However, there are actually dozens of sugars. In their pure form they have such names as fructose, glucose, maltose, lactose, and sugar alcohols like sorbitol and xylitol. Sugars are often identified according to their sources such as maple and corn syrup, honey and molasses. Simple carbohydrates turn up in some processed food such as soups, spaghetti sauces, fruit drinks, frozen dinners, and yogurts. Sugar also occurs naturally in fruits, vegetables, and dairy products.
Complex carbohydrates
This is primarily starches which are large chains of glucose molecules. Starch is the storage form of carbohydrates in plants, comparable to the glycogen in human and animals. The major sources of complex carbohydrates are grains such as bread, rice, and pasta, and vegetables such as potatoes and beans.
Essential Fact #3 Carbohydrates and What they Offer
From the simple to the complex carbohydrates, there are several things you still need to know of. Take a look at the following:
Many sugary sweets are high in calories and relatively low in other nutrients.
By contrast, foods high in complex carbohydrates usually contain a lot of nutritional extras, vitamins and minerals, and in many cases appreciable amounts of water and dietary fiber.
Some, like legumes contain protein as well.
Some types of food high in complex carbohydrates supply a far better balance of nutrients than sugar-laden foods, and are usually less fattening.
It is true that many fruits contain simple sugars, but they also contain vitamins, minerals, and fiber that processed or refined sweets lack.
Essential Fact #4 An Overview on Low Carb Diet
If you are trying to control your weight or lose several pounds, you have probably heard contradictory things about carbohydrates. Some dieters avoid starchy foods, as well as sugary foods, believing they are highly fattening. It may come as a surprise that both simple and complex carbohydrates contain exactly the same number of calories as protein.
Rich desserts are not fattening because of the sugar and starches they contain, but because they are loaded with fat. Foods high in complex carbohydrates tend to be low in fat and are not particularly fattening. In fact, since fruits and vegetables rich in complex carbohydrates have high water content and relatively few calories, they can be useful in any weight-control program. They also help satisfy your appetite.
