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Good Carb, Bad Carb!

So let’s talk, I’ve recently been seeing a lot of posts about going ”Keto” and how it can be beneficial for weight loss. Then I thought to myself why would anyone purposely deny themselves a delicious piece of bread?!

Here is a little background about what the Keto diet is: “Low carb, high fat”

  • meaning the diet focuses on “reducing carbohydrate intake and replacing it with fat.”

  • Decreasing the amount of carbs in the diet, causes your body to be in a state of “Ketosis.”

  • During ketosis, the body becomes extremely efficient at burning fats!

However, the only true way to know if the body is in Ketosis (high fat burning state) is to test your urine, ummm I’ll pass on that!

  • Side note: I won’t even go into how detrimental a High Fat Diet can be on your cholesterol levels 😅😮‍💨

Also, ketones as an energy source has not been researched enough to say that it provides adequate fuel for the body! What we do know and what HAS been studied are CARBOHYDRATES as an energy source!! In fact, your body needs about 45-65% Carbs (of total calories) for daily function.

Why do we need Carbohydrates……..

Healthy Carbohydrates are important for the function of all your organ systems including:

  1. Brain

  2. Kidneys

  3. Heart

  4. Central Nervous System

  5. Digestive Systems

But………what Carbohydrates should we be eating?!

Carbohydrates can be further broken down into:

  • Simple Carbs

  • Complex Carbs

Simple Carbohydrate: THE BAD CARB! :(

  • This type of carbohydrate has many of the essential nutrients removed

  • They digest quickly, causing spikes in blood sugar

  • They cause you to feel hungrier sooner (short- lived fullness)

  • Simple carbs can lead to overeating, dreaded weight gain, diabetes and high blood pressure

Simple Carbohydrates Examples:

  • White bread

  • Enriched/refined pasta or dough

  • Pastries

  • White rice

  • Added sugars (raw sugar, fructose, sucrose, corn sugar, high-fructose corn syrup, fruit juice concentrate)

Complex Carbohydrate: THE GOOD CARB!

  • This type of carbohydrate is packed with nutrients such as fiber and bran

  • They digest slower, causing slow steady release of glucose, overall decreasing spikes in blood sugar

  • Provide long lasting fullness

Complex Carbohydrates Examples:

  • Legumes (lentils, beans, peas)

  • Fruits and vegetables with edible skin

  • Nuts and seeds

  • Whole grains (quinoa and oats)

  • Brown rice/pasta

  • Cereals made of whole grains

  • Corn and potatoes (these are starches but are considered a GOOD carb! )

So here’s what we know, Carbohydrates are needed for the body to properly function. We also know that they can be stored by the body for later use during activities. However, diets that restrict carbs (like said “Keto” diet) can use some Ketone bodies for energy acutely but it can’t be stored for later use :(

So with all that being said……Give me all the CARBS, but preferably the GOOD CARBS!! :)

Below are some links for “Good Carb” Recipes

*I spy Avocado in some of these recipes ;)

Brown rice and bean bowl with chargrilled chicken:

Healthy Mexican fried rice

Oaty apple muffins

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