Carbs, a Not So Simple Subject

Written by: Dr. Jeffrey Barke

Did you know that from a weight-loss standpoint nutrition is more important than exercise?  You could exercise every day, but if you are not committed to healthy eating there is a good chance you will not lose any weight.  You simply cannot exercise your way out of poor nutrition. 

A typical meal at your favorite restaurant would take several hours on a spin bike to burn off an equal amount of calories.  If you eat out several times per week you would need an extreme amount of exercise to counter the calories.  80% of the effort of weight loss should come from nutrition and 20% from exercise.
 
The most important nutritional change that the majority of us should make is to reduce the amount of simple carbohydrates we consume.  Some simple carbs are easy to identify such as sugary foods like cookies, ice cream, or candy.  Other simple carbs such as bread, pasta, and rice can have just as much impact, but we don’t always consider them as unhealthy.  Although brown rice is better than white and whole wheat pasta or bread is better than their white counterpart, you should still look at all of them as simple carbs that can cause weight gain or lack of weight loss because of the effect they can have on your insulin.
 
Why can insulin levels be a problem?  Insulin is a hormone that lowers the level of glucose (a type of sugar) in the blood. Insulin is made by the beta cells of the pancreas and released into the blood after you eat.  Simple carbs cause more insulin to be secreted.  Insulin helps glucose enter the body’s cells, where it can be used for energy or stored for future use.  High levels of insulin can lead to weight gain because if the body cannot burn it off, it will store the extra glucose as fat.  In addition, insulin prevents the body from releasing stored fat even when you’re hungry and need energy.

The good news is there is a solution!  By reducing your intake of simple carbs you will reduce insulin spikes and your body will then utilize calories more effectively.  If you are going to eat carbs, try to include some protein with it to control the insulin response.  Even a piece of fruit such as an apple should be combined with some protein like a few almonds or a piece of low fat (or non-fat) mozzarella cheese.
 
Educating yourself on how to properly combine carbohydrates with protein, healthy fats, and vegetables can be the first step to changing what you eat, how you feel, and your weight forever.  Controlling your carb intake is not only critical to maintaining a healthy insulin response and weight control goals, it can also help to prevent Type 2 diabetes, high blood pressure, poor cholesterol, and chronic inflammation.