To Carb or not to Carb - that is the question

     Carbohydrates are so very misunderstood.  We are almost scared of them yet we scarf down a piece of cake without blinking an eye.  Carbohydrate guilt anyone?  Are carbohydrates the enemy?  We will talk about carbohydrates this week but first let's address the facts.
     Not all carbohydrates are created equal.  What is a carbohydrate?  According to Dr. Mark Hyman and Dr. Mark Liponis of Ultra-prevention a carbohydrate is "a bunch of sugar molecules daisy-chained together".  We can use these molecules as energy, but we need to break them down into their component simple sugars.
     The issue of "good and bad carbs" has to do with the speed at which this breakdown takes place.  The speed effects how much sugar enters our bloodstream and has an impact on how much insulin we produce (sugar high anyone?).  When sugar enters our bloodstream quickly we produce a lot of insulin.  When sugar enters our bloodstream slowly we make much less insulin.
     Releasing too much insulin is not a great idea.  As we release more insulin our livers become sluggish, our cholesterol and triglyceride levels rise, and we put on weight and feel tired and hungry.  Cake anyone?
     This can explain why not all carbohydrates are created equal.  Some carbohydrates are converted to sugar very quickly (Little Debbie), while others are converted much slower (apples).
     A general rule of thumb is to stick to fresh fruit and vegetables, and whole grains.  The closer to the natural state the better off we are.  Think about refined and unrefined.  Think about the other components of the food.  How much fiber, fat, or proteins are in the mix.  These are all important.
     For example a rice cake has a high glycemic index, but is lowered by spreading almond butter on it.  Adding the nut butter adds protein, fat (a healthy fat), and fiber to the carbohydrate of the rice cake.  The addition of these ingredients slows down how quickly the body can convert the carbohydrate to glucose. Cheese and crackers anyone?
     As we go through this week I challenge all of us to cut back on processed carbohydrates and reach for what is most natural.  Remember....God didn't make junk!!!!  Take a look at the amounts of simple sugars in your food.  Read labels and be mindful of making healthier choices.  Remember fresh is best, frozen is next, and canned is last.  Go to the fruit and vegetable market.  Try a new fruit.  Create a new recipe!  SHARE WITH US!!!!

Blessings -

Emmie