Где нет углеводов: Список продуктов без углеводов для похудения: таблица содержания

плюсы и минусы такой диеты для здоровья и самочувствия

1. Ты можешь похудеть

Только по большей части из тебя выйдет лишняя вода. Диеты, богатые солью и углеводами, способствуют тому, что в организме накапливается жидкость. Значит, если убрать эти компоненты, излишки воды выведутся из организма и на весах будет более приятное число.

2. А можешь набрать вес

Избавление от воды — временное, потому что очень скоро вес вернется обратно. Особенно если недостаток углеводов восполняется избытком жиров в орехах, сыре и авокадо. Эти продукты тоже полезны, но в них много калорий, поэтому переедать не следует.

3. Могут быть проблемы с пищеварением

Диета со сниженным количеством углеводов предполагает повышенное содержание белка и жиров, а вот полезных для пищеварения волокон в рационе мало. Так что легкая тошнота может быть признаком несбалансированного питания.

4. Ты можешь быстрее уставать

Организм сохраняет углеводы в форме гликогена, который легко попадает в кровь и дает энергию. И если этой энергии мало, организму нужно время, чтобы подстроиться под новые реалии. Важно добавить в диету полезных жиров, чтобы организм производил энергию из них, а не из быстрых углеводов.

5. Может испортиться дыхание

Один из наиболее частых побочных эффектов — неприятный запах изо рта. Поначалу это происходит из-за выведения лишней воды, а потом, когда организм начинает производить энергию из жиров, изо рта может пахнуть фруктами или ацетоном.

6. Уменьшится риск диабета

Быстрые углеводы помогают вырабатывать инсулин, который поддерживает нормальный уровень сахара. Если в рационе много углеводов, инсулина может быть больше чем нужно и развивается диабет второго типа. Если есть меньше углеводов, шансов на этот диагноз меньше. Но это касается только быстрых, “пустых” углеводов из сладкого, хлеба и алкоголя, сложные не дают такого эффекта.

7. Ты будешь хотеть сладкого

Организм быстро привыкает к сахару и сложно отвыкает от него, так что поначалу возможна настоящая сахарная ломка. Но постепенно можно перейти на полезные сладкие перекусы вроде яблочных долек или бананов.

8. Могут появиться признаки вирусного заболевания

Например, озноб, головная боль, тошнота. Решение — пить больше воды.

9. Могут выпадать волосы

Это неприятно, но половину волос точно не потеряешь, да и через пару месяцев это пройдет, когда организм адаптируется.

Безуглеводная диета — меню и таблица продуктов

Как известно, все новое – это хорошо забытое старое. Данный способ питания для быстрого похудения придумал Роберт Аткинс еще в начале 1970 годов. Меню безуглеводной диеты простое: есть можно все, необходимо лишь контролировать поступление углеводов. Некоторым удается сбросить до 3кг в неделю, при этом не испытывая чувство голода и дискомфорта.

Суть диеты без углеводов

Пищевой рацион отличает повышенное по сравнению с принципами здорового питания поступление белков и жиров, компенсирующее недостаток углеводов. Согласно отзывам похудевших, вес снижает увеличение потребления мяса, рыбы и уменьшение доли жирной пищи, хотя она превышает суточную норму.

Таким образом, принципы системы питания Аткинса и ее «кремлевской» разновидности основаны на меню без углеводов и явных жиров, которые при избыточном поступлении действительно приводят к лишнему весу.

Как известно, углеводы – наиболее привлекательный источник энергии. При ограничении их поступления уменьшается выработка гормона инсулина, способствующего образованию жировых запасов. Организм вынужден расходовать жир, отчего удается похудеть.

Наиболее легко получить ненужные калории, превысить их норму потреблением углеводов — так называемых свободных сахаров. Прежде всего, глюкозы, фруктозы, сахарозы:

• Сахароза состоит из молекул фруктозы и глюкозы, входит в многие продукты питания.
• Глюкозу содержат ягоды. Она не такая сладкая, как сахар, но у нее высокий гликемический индекс и поэтому организм быстрее перерабатывает ее в жир из-за резкого увеличения уровня сахара в крови.

Мужчин диета без углеводов привлекает возможностью убрать жировые складки на теле, продолжая питаться мясом, колбасой, сосисками, употреблять пиво или водку – естественно, в разумных количествах. Можно не отказываться от курения, тем более отсутствие чувства голода не приводит к увеличению количества выкуриваемых сигарет.

Женщины могут сидеть на «кремлевской» диете и одновременно готовить себе, домочадцам и гостям привычные любимые блюда.

Можно продолжать посещать кафе и рестораны, питаться фаст-фудами и гамбургерами. Низкоуглеводное меню на неделю состоит из любимых блюд. Их разнообразие достигается включением овощей и фруктов, приправ и специй.

Безуглеводная система питания не накладывает ограничений, в какое время суток питаться. Если очень хочется, поесть можно вечером и даже ночью.

Согласно отзывам похудевших, по завершении курса уже не хочется столько калорийной пищи. Появляется привычка есть небольшие порции в определенное время, что помогает поддерживать достигнутый вес на оптимальном уровне. Повышенное употребление белка делает кожу гладкой и упругой, помогает справиться с морщинами.

Прежде чем решиться на безуглеводную диету и подбирать по таблице продукты для меню на неделю, стоит проконсультироваться с лечащим врачом и диетологом. Чтобы не случился упадок сил, не стоит уменьшать потребление калорий ниже минимального уровня. Женщинам каждый день необходимо 1200ккал, мужчинам – 2000ккал.

Принципы составления меню низкоуглеводной диеты

В основе рациона данной системы питания для похудения – употребление продуктов из мяса. Можно включать в меню говядину, свинину, курятину, баранину, крольчатину вне зависимости от способа приготовления.

Другой популярный продукт – куриные яйца. Их можно отваривать, делать омлет, яичницу и т.д.

В первые 2-3 недели помимо мяса в рацион также стоит включать птицу, рыбу, овощи. Ограничить хлеб, сладкое, фрукты и ягоды. На 3-4 неделе рацион можно разнообразить молочными продуктами, семечками, орехами, ягодами, фруктами. Постепенно включать в меню блюда из круп, хлеб.

Худеть нужно постепенно, обязательно дать организму привыкнуть к данной системе питания. Особенно важно строго соблюдать ее принципы в первый месяц.

Даже если поначалу не удается похудеть, не стоит паниковать и расстраиваться. Тем более не нужно голодать – завтраки, обеды и ужины пропускать нельзя.

Не стоит впадать в крайность и полностью отказываться от углеводов, поскольку они нужны организму, особенно клетчатка, содержащаяся в растительной пище. В ней нет калорий, но она необходима для перистальтики кишечника.

Сторонники различных систем питания на собственном опыте неоднократно убеждались, что похудеть значительно легче, чем потом удержать вес на достигнутом уровне.

Поэтому после окончания курса безуглеводной диеты не стоит сразу приниматься за продукты, которые были исключены на время похудения из рациона. Необходима известная постепенность, иначе вес снова вернется.

Таблица продуктов для безуглеводной диеты

Наличие углеводов при составлении меню принято учитывать в условных единицах, в одной у.е. 5г углеводов.

Ежедневный рацион для снижения веса должны составлять продукты на общую сумму 10-12у.е. Для поддержания достигнутого результата по окончании курса допускается увеличение потребления до 40у.е.

Таблица 1. Продукты для диеты без углеводов

Наименование продукта	У.е. в 100г продукта
Крупы
Рис	17,5
Кукурузные хлопья	17
Мука простая	16
Кондитерские изделия	13,5
Песочное печенье	13
Выпечка	11
Сухой бисквит	11
Хлеб белый	10
Пончики	9,5
Рис отварной	6
Молочное мороженое	5
Макароны отварные	5
Молоко и молочные продукты
Кефир фруктовый	3,5
Коровье молоко	1
Козье молоко	1
Кефир	1
Сыр (чеддер, домашний, плавленый), сметана	0
Куриные яйца	0
Жир и масло (соленое, обезжиренное, растительное, оливковое, жир кулинарный, маргарин)	0
Мясо и мясные продукты
Жареное мясо цыпленка, постный бекон, копченая ветчина, ливерная колбаса, свиные отбивные, жареное постное филе, тушеная говядина, жареное мясо индейки, жареная телятина	0
Рыба и рыбные продукты
Жаренная треска	1,5
Треска горячего копчения, жареная сельдь, сардины, консервированные в томатном соусе, консервированная меч-рыба, голубой тунец, консервированный в масле	0
Овощи
Отварные полосатая фасоль, брюссельская капуста, зимняя капуста, цветная капуста, лук, шпинат, сырые сельдерей, огурец, салат-латук, грибы, помидоры	0
Морковь отварная	1
Фасоль отварная	1,5
Свекла отварная	2
Горох мороженый отварной	3
Картофель отварной	3,5
Жареный картофель	7,5
Фрукты
Кишмиш сушеный	13
Изюм сушеный	13
Финики сушеные	12,5
Чернослив сырой	8
Свежие бананы	4
Черный и белый виноград	3
Свежая вишня	2,5
Свежие яблоки	2
Свежие персики	2
Столовые груши	2
Свежие абрикосы	1,5
Свежие апельсины	1,5
Свежие мандарины	1,5
Свежий грейпфрут	1
Медовые дыни	1
Свежая малина	1
Свежая земляника	1
Орехи
Ореховое масло	2,5
Лесные орехи	1,5
Жареный соленый арахис	1,5
Миндаль	1
Грецкие орехи	1
Сахар и варенье
Сахар белый	21
Мед	15,5
Джем	14
Мармелад	14
Конфеты
Леденцы	17,5
Ирис	14
Молочный шоколад	12
Безалкогольные напитки
Жидкий шоколад	15,5
Какао-порошок	2,5
Газированные напитки	2
Консервированный апельсиновый сок без сахара	1,5
Лимонад	1
Консервированный томатный сок	1
Молотый кофе, чай без молока	0
Алкогольные напитки
Спирт	7
Белое вино крепленое	5
Красное вино	4
Сухое белое вино	4
Пиво	2
Сидр сухой	2
Легкое бутылочное пиво	1,5
Соусы и маринады
Кетчуп томатный	5
Майонез	3
Супы
Овощной консервированный суп	1,5
Куриный суп с лапшой	1

Примерное меню на неделю

День 1.

• Завтрак: пара яиц вкрутую, кусочек колбасы, кофе или чай.
• Обед: салат из огурцов и помидор, щи без картошки со сметаной, жареное мясо, чай.
• Полдник: орехи.
• Ужин: капустный салат с растительным маслом, отварная рыба, кефир.

День 2.

• Завтрак: сыр, чай.
• Обед: зеленый салат с растительным маслом, щи, кусочек колбасы, кофе или чай.
• Полдник: яблоко.
• Ужин: капуста отварная, кусок жареной курятины, чай.

День 3.

• Завтрак: пара сосисок с зеленым горошком, кофе или чай.
• Обед: салат из свежей или квашеной капусты, овощной суп, отбивная, кофе или чай.
• Полдник: апельсин
• Ужин: тыква отварная.

День 4.

• Завтрак: салат из тертой моркови со сметаной, кофе или чай.
• Обед: овощной салат, куриный суп, вареная рыба, чай.
• Полдник: пара мандаринов.
• Ужин: вареная курица, чай.

День 5.

• Завтрак: пара бутербродов с колбасой, кофе или чай.
• Обед: салат из свежих огурцов, окрошка, котлета, чай.
• Полдник: арахис.
• Ужин: сыр, рыба, бокал сухого красного вина.

День 6.

• Завтрак: три куриных яйца, огурец, кофе или чай.
• Обед: свекольный салат, жареная курица, чай.
• Полдник: апельсин.
• Ужин: салат из редиски, отварная рыба.

День 7.

• Завтрак: сосиски с кабачковой икрой, кофе.
• Обед: салат из зелени, курица жареная, чай.
• Полдник: яблоко.
• Ужин: огуречный салат, орехи.

Вред и противопоказания

При употреблении значительного количества жиров и минимальном поступлении углеводов организм быстро обезвоживается, отчего интенсивно теряет в весе. С другой стороны, обезвоживание может вызывать заболевания почек.

Высокий уровень белка повышает количество веществ, вызывающих формирование почечных камней. Из костей начинает вымываться кальций, отчего они становятся хрупкими, предрасположенными к переломам и остеопорозу. Кальций откладывается в почках. Особенно страдают женщины во время климактерического периода из-за снижения выработки половых гормонов.

Значительное количество мясной пищи вызывает образование мочевой кислоты, приводящей к подагре. Согласно статистическим данным, диеты с содержанием жиров в ежедневном рационе выше 20% увеличивают риск рака молочной железы на 15%. Кроме того, любители мясной пищи гораздо чаще болеют раком толстого кишечника, простаты, поджелудочной железы.

Обезвоживание и нехватка в пищевом рационе клетчатки вызывают запоры, ухудшает работу кишечника. Поэтому после достижения желаемого веса необходимо включать в рацион овощи и крупы – источники пищевых волокон.

В меню безуглеводной диеты входят колбасы, сосиски, алкоголь. С другой стороны, в колбасах присутствует так называемый скрытый жир. У страдающих ожирением перевозбужден пищевой центр, а алкоголь возбуждает его еще больше.

Нехватка поступления углеводов негативно сказывается на настроении из-за снижения выработки серотонина, увеличивает риск жирового перерождения печени. Страдает способность сконцентрироваться, память, внимание, что особенно важно для занятых интеллектуальным трудом.

Диета без углеводов разрешает жареные продукты – источник канцерогенов. В случае заболеваний пищеварительной системы жареное противопоказано.

Данная система питания богата холестерином, поступающим при употреблении насыщенных животных жиров. Нехватка клетчатки препятствует избавлению от переизбытка холестерина.

Не стоит придерживаться безуглеводной диеты в случае заболеваний почек, сердца, сосудов, пищеварительной системы, беременным и в период лактации, в пожилом возрасте.

Важно знать, что некоторые женщины с оптимальным для своего возраста и роста весом постоянно придерживаются той или иной системы питания, делая ее частью жизни. В лучшем случае данная приверженность объясняется желанием следовать модным тенденциям, в худшем – психическими отклонениями.

90000 Uses, health benefits, and risks 90001 90002 Carbohydrates, or saccharides, are biomolecules. The four major classes of biomolecules are carbohydrates, proteins, nucleotides, and lipids. Carbohydrates are the most abundant of the four. 90003 90002 Also known as «carbs,» carbohydrates have several roles in living organisms, including energy transportation. They are also structural components of plants and insects. 90003 90002 Carbohydrate derivatives are involved in reproduction, the immune system, the development of disease, and blood clotting.90003 90008 Fast facts on carbohydrates 90009 90010 90011 «Saccharide» is another word for «carbohydrate.» 90012 90011 Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals. 90012 90011 One gram of carbohydrate contains approximately 4 kilocalories 90012 90011 High glycemic index (GI) carbohydrates quickly enter the bloodstream as glucose 90012 90011 Switching to a low-GI diet improves the chance of a healthy weight and lifestyle 90012 90021 90002 Carbohydrates, also known as saccharides or carbs, are sugars or starches.They are a major food source and a key form of energy for most organisms. 90003 90002 They consist of carbon, hydrogen, and oxygen atoms. 90003 90002 Two basic compounds make up carbohydrates: 90003 90002 90029 Aldehydes 90030: These are double-bonded carbon and oxygen atoms, plus a hydrogen atom. 90003 90002 90029 Ketones 90030: These are double-bonded carbon and oxygen atoms, plus two additional carbon atoms. 90003 90002 Carbs can combine together to form polymers, or chains. 90003 90002 These polymers can function as: 90003 90010 90011 long-term food storage molecules 90012 90011 protective membranes for organisms and cells 90012 90011 the main structural support for plants 90012 90021 90002 Most organic matter on earth is made up of carbohydrates.They are involved in many aspects of life. 90003 90002 There are various types of carbohydrate. They include monosaccharides, disaccharides, and polysaccharides. 90003 90008 Monosaccharides 90009 90002 This is the smallest possible sugar unit. Examples include glucose, galactose, or fructose. Glucose is a major source of energy for a cell. «Blood sugar» means «glucose in the blood.» 90003 90002 In human nutrition, these include: 90003 90010 90011 galactose, most readily available in milk and dairy products 90012 90011 fructose, mostly in vegetables and fruit 90012 90021 90008 Disaccharides 90009 90002 Disaccharides are two monosaccharide molecules bonded together, for example, lactose, maltose, and sucrose.90003 90002 Bonding one glucose molecule with a galactose molecule produces lactose. Lactose is commonly found in milk. 90003 90002 Bonding one glucose molecule with a fructose molecule, produces a sucrose molecule. 90003 90002 Sucrose is found in table sugar. It is often results from photosynthesis, when sunlight absorbed by chlorophyll reacts with other compounds in plants. 90003 90008 Polysaccharides 90009 90002 Different polysaccharides act as food stores in plants and animals. They also play a structural role in the plant cell wall and the tough outer skeleton of insects.90003 90002 Polysaccharides are a chain of two or more monosaccharides. 90003 90002 The chain may be: 90003 90010 90011 branched, so that the molecule looks like a tree with branches and twigs 90012 90011 unbranched, where the molecule is a straight line 90012 90021 90002 Polysaccharide molecule chains may consist of hundreds or thousands of monosaccharides. 90003 90002 Glycogen is a polysaccharide that humans and animals store in the liver and muscles. 90003 90002 Starches are glucose polymers that are made up of amylose and amylopectin.Rich sources include potatoes, rice, and wheat. Starches are not water soluble. Humans and animals digest them using amylase enzymes. 90003 90002 Cellulose is one of the main structural constituents of plants. Wood, paper, and cotton are mostly made of cellulose. 90003 90002 You may have heard about simple and complex carbohydrates. 90003 90002 Monosaccharides and disaccharides are simple carbohydrates, and polysaccharides are complex. 90003 90002 90029 Simple carbohydrates 90030 are sugars.They consist of just one or two molecules.They provide a rapid source of energy, but the consumer soon feels hungry again. Examples include white bread, sugars, and candies. 90003 90002 90029 Complex carbohydrates 90030 consist of long chains of sugar molecules. Wholegrains and foods that still have their fiber in are complex carbs. They tend to fill you up for longer, and they are considered more healthful, as they contain more vitamins, minerals, and fiber. Examples include fruits, vegetables, pulses, and wholemeal pasta.90003 90002 Bread, pasta, beans, potatoes, bran, rice, and cereals are carbohydrate-rich foods. Most carbohydrate-rich foods have a high starch content. Carbohydrates are the most common source of energy for most organisms, including humans. 90003 90002 We could get all our energy from fats and proteins if we had to. One gram of carbohydrate contains approximately 4 kilocalories (kcal), the same amount as protein. One gram of fat contains around 9 kcal. 90003 90002 However, carbohydrates have other important functions: 90003 90010 90011 the brain needs carbohydrates, specifically glucose, because neurons can not burn fat 90012 90011 dietary fiber is made of polysaccharides that our bodies do not digest 90012 90021 90002 The United States (U.S.) Dietary Guidelines 2015-2020 recommend obtaining 45 to 65 percent of energy needs from carbohydrates, and a maximum of 10 percent should come from simple carbohydrates, in other words, glucose and simple sugars. 90003 90002 Every couple of decades, some «breakthrough» appears, and people are advised to «avoid all fats,» or «avoid carbs.» 90003 90002 Carbohydrates have been, and will continue to be, an essential part of any human dietary requirement. 90003 90008 Carbs and obesity 90009 90002 Some argue that the global rise in obesity is linked to a high intake of carbs.However, a number of factors contribute to this problem: 90003 90002 These include: 90003 90010 90011 a reduction in physical activity 90012 90011 a higher consumption of junk food 90012 90011 a higher consumption of food additives, such as coloring, taste enhancers, and artificial emulsifiers 90012 90011 fewer hours sleep each night 90012 90011 a rise in living standards 90012 90021 90002 Stress may also be a factor. One study found that the molecule neuropeptide Y (NPY), which the body releases when stressed, can «unlock» Y2 receptors in the body’s fat cells, stimulating the cells to grow in size and number.90003 90002 Rapidly developing countries, such as China, India, Brazil, and Mexico, are seeing a rise in obesity, as living standards and dietary habits change. 90003 90002 When these populations were leaner, their diets were more carb-heavy than they are now. They also consumed more natural produce and less junk food, were more physically active, and slept longer each night. 90003 90008 What about diet foods? 90009 90002 Many promoters of high or low carb diets promote branded and processed products to as weight-loss aids, such as nutritional bars, powders.These often contain colorings, artificial sweeteners, emulsifiers, and other additives, similar to junk foods. 90003 90002 If consumers of these products remain physically inactive, they may see some temporary weight loss, but when they quit the diet, the weight will go back on. 90003 90002 When a person consumes carbohydrates, the digestive system breaks some of them down into glucose.This glucose enters the blood and raises blood sugar, or glucose, levels. When blood glucose levels rise, beta cells in the pancreas release insulin.90003 90002 Insulin is a hormone that makes our cells absorb blood sugar for energy or storage. As the cells absorb the blood sugar, blood sugar levels start to drop. 90003 90002 When blood sugar levels drop below a certain point, alpha cells in the pancreas release glucagon. Glucagon is a hormone that makes the liver release glycogen, a sugar stored in the liver. 90003 90002 In short, insulin and glucagon help maintain regular levels of blood glucose in cells, especially the brain cells. Insulin brings excess blood glucose levels down, while glucagon brings levels back up when they are too low.90003 90002 If blood glucose levels rise too rapidly, too often, the cells can eventually become faulty and not respond properly to insulin’s instructions. Over time, the cells need more insulin to react. We call this insulin resistance. 90003 90002 After producing high levels of insulin for many years, the beta cells in the pancreas can wear out. Insulin production drops. Eventually it can stop altogether. 90003 90008 Effects of insulin resistance 90009 90002 Insulin resistance can lead to a wide range of health problems, including: 90003 90002 This is known as metabolic syndrome, and it is linked to type 2 diabetes.90003 90008 Reducing the risk of metabolic syndrome 90009 90002 Long-term blood sugar control reduces the chances of developing metabolic syndrome. 90003 90002 Ways of doing this include: 90003 90010 90011 consuming natural carbohydrates 90012 90011 good sleeping habits 90012 90011 regular exercise 90012 90021 90002 The carbohydrates in fruits and vegetables, legumes, whole grains, and so on, tend to enter the bloodstream more slowly compared with the carbohydrates in processed foods. 90003 90002 The carbohydrates in junk and processed foods and drinks can cause a person to feel hungry again more quickly, because they cause glucose and insulin production levels to spike quickly.Natural foods that contain carbohydrates are less likely to do this. 90003 90002 The so-called Mediterranean diet is high in carbohydrates from natural sources plus a moderate amount of animal or fish protein. 90003 90002 This has a lower impact on insulin requirements and subsequent health problems, compared with the standard American diet. 90003 90002 Carbohydrates are needed for good health. Those that come from natural, unprocessed foods, such as fruit, vegetables, legumes, whole grains, and some cereals also contain essential vitamins, minerals, fiber, and key phytonutrients.90003 90002 Carbohydrates that raise blood sugar quickly are said to be high on the glycemic index (GI), while those with a gentler effect on blood sugar levels have a lower GI score. 90003 90002 Carbohydrates enter the bloodstream as glucose at different rates. 90003 90010 90011 90029 High-GI carbs 90030 enter the bloodstream quickly as glucose 90012 90011 90029 Low-GI carbs 90030 enter slowly, because they take longer to digest and break down 90012 90021 90002 In the long term, low-GI foods, together with exercise and regular sleep, are better for maintaining health and body weight.90003 90002 Low GI carbohydrates are linked to: 90003 90010 90011 less weight gain 90012 90011 better control of diabetes and blood sugar 90012 90011 healthier blood cholesterol levels 90012 90011 lower risk of heart disease 90012 90011 better appetite control 90012 90011 enhance physical endurance 90012 90021 90002 One factor that increases the GI score of a food is the milling and grinding process, which often leaves no more than starchy endosperm, or the inner part of the seed or grain.This is mainly starch. 90003 90002 This process also eliminates other nutrients, such as minerals, vitamins, and dietary fibers. 90003 90002 To follow a low-GI diet, eat more unrefined foods, such as: 90003 90010 90011 oats, barley, or bran for breakfast, the less refined, the better 90012 90011 wholegrain bread 90012 90011 brown rice 90012 90011 plenty of fresh fruit and vegetables 90012 90011 fresh, whole fruit instead of juice 90012 90011 whole grain pasta 90012 90011 salads and raw vegetables 90012 90021 90002 Junk foods, processed foods, and foods with too many additives should be avoided.90003 90002 We need carbohydrates for health, but they must be the right kind of carbohydrate. 90003 90002 Following a well-balanced diet that includes unprocessed carbohydrates, and getting enough sleep and physical activity is more likely to lead to good health and an appropriate body weight than focusing on or eliminating a particular nutrient. 90003.90000 Guide to Healthy Carbohydrates 90001 90002 What are healthy carbohydrates for people with type 2 diabetes and prediabetes? 90003 90002 What are you supposed to be eating? Especially to keep your blood sugar levels in a healthy range? 90003 90002 These are common questions that can be confusing so let’s get straight to business and dig in and answer those questions now. 90003 90002 Let’s walk through some of the individual aspects of carbs and then we’ll wrap it up into something simple and practical that you can apply to your everyday life, okay? 90003 90002 90011 RANDOM FACT 90012 90003 90002 90011 The body has essential needs for amino acids (protein) and fats but there are no essential carbohydrates required! 90012 90003 90002 That’s a crazy fact, right! 90003 90002 Of course that does not mean we do live without carbohydrates, because we love carbohydrates of all kinds, a little too much most of the time.😉 90003 90002 And, carbohydrates as a food group are one of the healthiest for us — they provide vitamins, minerals, phytochemicals, and compounds that are beneficial for our health. And they also provide fiber, too. 90003 90002 But … not all carbohydrates are created equal. And when it comes to maintaining healthy blood sugar levels, the type of carbs you choose is critical. 90003 90002 Thankfully though, there are healthy carbohydrates you can eat 90027 and 90028 keep blood sugar in a healthy range.90003 90030 Too Many Carbs Is The Issue 90031 90002 The average person consumes way too many carbohydrate foods — around 800 calories worth per day, according to one study comparing 158 countries! 90003 90002 The thing to understand, is that as a person with diabetes or prediabetes, carbohydrates are the type of food you need to get a good handle on. Why? 90003 90002 Because the amount of carbs you eat influences your blood sugar and A1C 90027 more than any other nutrient !! 90028 90003 90002 90041 90003 90002 Let’s take a look at a typical day on a Western diet plan: 90044 90003 90002 Breakfast: Toast with a glass of orange juice — carbs.90003 90002 Morning tea: 1 small blueberry muffin — carbs. 90003 90002 Lunch: A ham salad sandwich and a coke — carbs. 90003 90002 Afternoon tea: A packet of salt and vinegar chips and a choc chip cookie — carbs. 90003 90002 Dinner: Spaghetti pasta with a jar of sugar-filled bolognese sauce — carbs. 90003 90002 Dessert: 1/2 cup chocolate ice cream — carbs !! 90003 90002 Nutrition Breakdown Of The Average Menu 90003 90002 90061 90003 90002 As you can see, carbohydrates total to around 337 g for just one day eating such a menu.Even just one day like this is problematic, let alone eating that many carbs day in and day out. 90003 90002 It also provides very little in the way of nutritional quality. Studies indicate that while the average person tends to eat a lot these days we have rising levels of nutritional deficiencies, even in Western societies where food is ample! 90003 90002 And in terms of carbohydrates and diabetes, it’s been an interesting history. For many, 90027 many 90028 years, people with diabetes or prediabetes have been told to eat more carbohydrates and less protein and fat — that’s been a very common recommendation 90027 for decades 90028.Unfortunately, this is very problematic because as a diabetic you are essentially carbohydrate intolerant. Meaning, your body has lost the capacity to deal with glucose in the blood effectively. 90003 90002 While every person does have a different level of carb intolerance, a lower carb diet has proven the best method for lowering blood sugar and A1C levels. 90003 90030 How Carbs Affect Your Body 90031 90002 Let’s just get back to basics for a second and focus on how carbs influence your body.90003 90002 90011 The written explanation 90012 90003 90002 You eat carbohydrates -> Your body processes this and as a natural response your blood glucose rises -> Your pancreas releases the hormone insulin to lower your blood glucose -> As a diabetic you have an inability to uptake glucose into the cell effectively, which leaves your blood glucose high (this is called insulin resistance) -> More insulin in the bloodstream increases insulin resistance -> Insulin is also the fat storage hormone so all the excess glucose in your blood gets pushed into fat cells -> This increases triglycerides and cholesterol levels and increases inflammation causing more issues.-> So it can become a bit of a repetitive cycle. 90003 90002 90011 The video explanation 90012 90003 90002 Here’s a simple video that shows how the carbohydrates we eat triggers insulin. 90003 90002 90092 90093 90003 90002 90003 90002 The affect of carbohydrate intake on blood glucose occurs whether we have diabetes, prediabetes or not. Carbohydrates are carbohydrates. This is the natural physiological response of the body. But, as a person with diabetes or prediabetes, your ability to deal with the carbs is impaired.90003 90002 So how can you lower and control this high blood glucose? 90003 90101 90002 90027 90011 You have to change gears on the type of carbohydrates you eat. 90012 90028 90003 90108 90030 Carbohydrate Basics 90031 90002 When you think of carbohydrates, it probably brings to mind things like potatoes, rice, pasta and bread. And more than likely, many things on this common list of carb sources include processed and refined foods such as white bread, white pasta, and white rice, which are high energy carbohydrate foods that will spike your blood sugar much quicker than a complex carb.90003 90002 90011 Simple and Complex Carbs 90012 90003 90002 Simple sugars / carbs — refined white sugars, white flours, white breads, white pastas — these uptake into the bloodstream with little digestive processing needed, and therefore, they tend to spike blood sugar faster and higher. 90003 90002 Complex sugars / carbs — have to get processed and converted to glucose and take longer to enter the bloodstream. Complex carbohydrates are often higher in dietary fiber, and the fiber is there to slow digestion and absorption of glucose so that blood sugar raises slower and hormone levels stay more stable.90003 90002 Here’s a list of some of simple and complex carbs so you can see the difference between them: 90003 90011 Avoid ALL Simple Carbs 90012 90125 90126 sugar 90127 90126 white sugar 90127 90126 white flour 90127 90126 white bread 90127 90126 white pasta 90127 90126 soft drinks & sodas 90127 90126 energy drinks 90127 90126 fruit juices 90127 90126 many cereals 90127 90126 many crackers 90127 90126 many sauces and condiments 90127 90126 processed food 90127 90126 ice creams 90127 90126 cakes & cookies 90127 90126 pies 90127 90126 fruit 90127 90126 honey 90127 90160 Better Choices BUT there’s more to it (see below) 90125 90126 whole grains 90127 90126 whole grain breads 90127 90126 whole grain crackers like brown rice cakes 90127 90126 gluten free wholegrain pastas 90127 90126 brown rice 90127 90126 quinoa 90127 90126 buckwheat 90127 90126 vegetables — loads of them to choose from 90127 90126 beans and legumes such as: 90127 90126 chickpeas 90127 901 26 lentils 90127 90126 adzuki beans 90127 90126 borlotti beans 90127 90126 navy beans 90127 90126 wild rice 90127 90126 oats 90127 90126 sweet potato 90127 90160 90002 It’s good to be aware of what simple and complex carbs are because if you go read other websites you will notice that the carbohydrate advice for people with diabetes, often says to include complex carbs.And it certainly is true that complex carbs are a better choice than simple carbs. 90003 90002 However, what you need to know is that … 90003 90101 90002 90027 90011 All types of carbohydrates break down to glucose, period! 90012 90028 90003 90108 90002 Even if it takes longer to digest, the glucose is still going to end up in your bloodstream! 90003 90002 That means even complex carbs from things like grains can be problematic 90027 because 90028 they are high in carbohydrate content.So let’s dig even deeper to find out why and what your best choices are. 90003 90030 Complex Carb Choices 90031 90002 Basically you have 4 categories of complex carbs to choose from: 90003 90219 90126 Vegetables 90127 90126 Fruit 90127 90126 Whole grains 90127 90126 Beans and legumes 90127 90228 90002 Let’s cover each one of these categories in more detail. 90003 90030 Eat More Veggies 90031 90101 90002 90011 Vegetables are a complex carbohydrate! 90012 90003 90108 90002 90240 90003 90002 Most people do not think of vegetables when they think of carbs.90003 90002 However, vegetables are the type of carbs you really need to focus on eating more of, because they are more nutrient dense — meaning, they are full of vital vitamins, minerals, antioxidants, and other compounds that the body needs to fuel it’s optimal function. 90003 90002 Statistics show that only 8% of the population are eating the recommended 5 servings a day of vegetables, with 25% getting only one serve a day, and the rest … well they are not eating any veggies at all! 90003 90002 One serving of vegetables is equivalent to around half a cup.So 2.5 cups a day 90027 minimum 90028 is the main aim. With diabetes though, since you need to cut down on other complex high carb foods — potatoes, rice, bread, pasta — you should really be eating way more than 2.5 cups of veggies per day. 90003 90002 Vegetables contain so many valuable nutrients and compounds that can guard us against disease. They reduce energy density of the diet, helping you lose weight. They provide valuable fiber that helps promote healthy digestion, they help reduce sugar cravings, and they just make you feel great.90003 90002 90011 Vegetables are by far the very best form of carbohydrate for you to choose 90012, well at least most of them are. 90003 90002 90011 Types of Vegetables to Include & Avoid 90012 90003 INCLUDE 90125 90126 Green leafy veggies 90127 90126 Broccoli 90127 90126 Cauliflower 90127 90126 Cucumber 90127 90126 Tomatoes 90127 90126 Bell pepper 90127 90126 Leeks 90127 90126 Eggplant 90127 90126 Zucchini 90127 90126 Squash 90127 90126 Sugar snap peas (Snow peas) 90127 90126 And many others 90127 90160 90030 Fruit 90031 90002 Fruit is a natural food source so if you were to choose something sweet you’d be far better to choose a small piece of fruit.90003 90002 However, most fruit also happens to be a high source of carbohydrates. And despite commonly held assumptions that fruit juice is healthy, it’s not. 90003 90002 Fruit juice is a BIG NO NO! 90003 90002 It’s extremely high in sugar / carbs. 90003 90002 Take a look at this apple verse apple juice comparison. 90003 90002 90301 90003 90002 As you can see, eating the whole apple provides 19 g total carbs, 3 g fiber, 14 g sugar. Whereas, if you drink 1 cup apple juice, it sharply increases the carb and sugar count, and decreases fiber.90003 90002 All and all, when it comes to fruit, the best fruits for a diabetic are berries such as strawberries, raspberries, blueberries. These are lower carb options that will not have a great impact on blood sugar and A1c. You can have around 1/2 cup per serve. Berries make a nice dessert served with something like cottage cheese or yogurt. 90003 90002 90308 90003 90030 Whole Grains 90031 90002 Now we’ve already covered all the white processed forms of grains above. Things like white rice, white pasta, white bread, white flour, and packaged foods that often contain simple carbs, and sorry to say but these all have to get the cut.90003 90002 But what about whole grains? 90003 90002 Well, they are a complex carbohydrate and you can eat whole grains and count carbs and monitor your intake. 90011 BUT 90012 it is far, far easier to get better results if you 90011 AVOID ALL GRAINS! 90012 90003 90002 90027 Did you just say avoid all grains? 90028 90003 90002 Yes. 90003 90002 The American Diabetes Association 2017 Standards of Medical Care in Diabetes, state that: «whole-grain consumption is not associated with improvements in glycemic control in type 2 diabetes.»90003 90002 Or in other words, whole grains 90011 do not 90012 help you regulate blood sugar and A1c — that’s what the research clearly shows again and 90027 again 90028. There is 90011 no evidence 90012 to suggest whole grains benefit blood sugar 90027 in any way 90028, quite simply because they are a high carb food. And hopefully by now you are beginning to understand their strong influence on your numbers. 90003 90002 Eliminating grains, or at the very least cutting them down drastically, is initially a challenge for many people but if you 90027 REALLY 90028 want to control your blood sugar and avoid the progression of complications long term, then avoiding grains is the way to go.It also helps to un-complicate things for you, allowing you to enjoy your food more without having to worry so much about counting every single carb. 90003 90002 Sure, it’s an adjustment. But you certainly will not starve. 90003 90002 There are 90027 plenty 90028 of things you can still eat — if you’re stuck for ideas, check out our weekly meal plans. 90003 90350 DMPs Seedy Sandwich Buns | Grain Free, Low Carb 90351 DMPs Wholemeal Sandwich Bread | Grain Free, Low Carb 90002 90003 90002 Pictured above are two of our low carb breads — even without grains there is 90027 plenty 90028 to eat! 90003 90002 Anyway, let’s just get back to the whole grain debate for just one minute.90003 90002 Example 90003 90002 Let’s just say you want to have a couple of slices of toast for breakfast or some brown rice with dinner and you’re aiming to keep your carb count to 30 g per meal. 90003 90125 90126 Brown rice has a net carb count of 19 g per serve (1/2 cup). Now half a cup is not that much, and most people normally eat more than this (it’s easy to do). So you would have to measure your portion sizes AND keep a closer check on your blood sugar levels. NOTE: Total carbs minus fiber = net carbs.90127 90126 1 slice whole grain toast has a net carb count of 12.5-15 g per serve. So if you wanted to eat 2 slices that bumps you up to 25-30 g just for just the toast, 90027 without 90028 any toppings. 90127 90160 90002 What most people do not realize is that grain based foods are 90027 very high 90028 in carbohydrates. So avoiding them, at least for the most part, cuts out a majorly big hassle for you. And helps you control blood sugar and A1C levels much easier. 90003 90030 Beans & Legumes 90031 90002 Beans and legumes include things like adzuki beans, chickpeas, brown and red lentils, lima beans, borlotti beans, broad beans, fava beans, garbanzo, lima beans, navy beans, mung beans, and so forth.90003 90002 These do contain protein, but what many people do not realize is they are predominantly a carbohydrate food. 90003 90002 While beans and legumes are beneficial for feeding gut bacteria that support our health, you need to keep a 90027 tight 90028 limit on your portions. 90003 90002 90387 90003 90002 Here is the net carbs for some beans (per 1/4 cup): 90003 90125 90126 Edamame (young soy beans) — 1.75 g 90127 90126 Northern beans — 6 g 90127 90126 Pinto beans — 7.5 g 90127 90126 Lentils — 6 g 90127 90126 Navy beans — 7 g 90127 90126 Black beans — 6.5 g 90127 90126 Soy beans — 9 g 90127 90126 Chickpeas (Garbanzo) — 10 g 90127 90126 Red kidney beans — 7.5 g 90127 90160 90002 If you were to follow a truly low carb diet, you would exclude beans and legumes. 90003 90002 But, there is research to show that the soluble fiber and resistant starch in beans and legumes provide some great health benefits. They have a low glycemic index and are considered 90027 slow carbs 90028, so for most people, it’s okay to eat small portions of beans and legumes 90027 in moderation 90028 (1/4 cup per serve).90003 90002 The soluble fiber in beans and legumes will slow down the glucose uptake but keep in mind that the carbs still end up in the bloodstream. If you want to include beans and legumes, then limit them to 1/4 cup or maximum 1/2 cup per serving and choose the lower carb options as outlined above. That’s only going to be around 6-8 g net carbs per serve, and you can still include lots of veggies and some meat for a well-rounded meal. 90003 90002 Resistant starch is beneficial for fostering more good gut bacteria.90003 90002 Resistant starch is digested differently to other starches. It passes through the small intestine undigested — similar to soluble fiber. 90003 90002 It makes its way to the colon where it is then fermented by microbes that produce byproducts called short chain fatty acids — butyrate, acetate and propionate. These unique fatty acids feed healthy gut bacteria, along with playing important roles in lipid, glucose, and cholesterol metabolism. 90003 90002 90011 TIP: 90012 To get the most resistant starch out of beans and legumes, it’s best to cook them and cool them, then reheat them if you wish to use them in a meal.The heating and cooling, increases the amount of resistant starch in them. 90003 90002 Note though, some people with diabetes will not be able to tolerate any beans or legumes. The only real way to know is to use your blood sugar monitor and assess how foods influence you. 90003 90002 90011 Please pin this info to share with others — then keep reading. 🙂 90012 90003 90002 90438 90003 90440 What can I eat then? 90441 90002 Right now you may feel like you will not be able to eat anything. We assure you this is not true.90003 90002 It can take some adjustment, but there is still 90027 plenty 90028 you can eat. That’s exactly why we created an amazing low carb meal planning service, to help make eating a lot easier! 90003 90002 In any case, you probably have a few questions, like: 90003 90125 90126 What will I eat for breakfast? 90127 90126 What about bread? Can I still eat bread? 90127 90126 Or what’s the healthy amount of carbohydrates to eat? 90127 90160 90002 Let’s give a few brief answers now … 90003 90030 What will I eat for breakfast? 90031 90002 Breakfast cereals are off the list, at least the kind you find on the supermarket shelf.Yes, even things like wheat biscuits and whole grain options, and even oatmeal in many cases, we’ve already talked about why. 90003 90002 When it comes to bread, there’s no doubt that it’s something that everyone loves, but we can definitely live without it, plenty of people do. Of course, there are low carb bread options, too. 90003 90002 And of course, if you’re motivated to make your own breads, there are loads of low carb flours you can use instead. 90003 90002 90011 What are your breakfast options? 90012 90003 90002 We’ve been conditioned to think we need to eat cereal for breakfast because we have this idea in our head about what breakfast foods are, we’ve just been raised like that.90003 90002 But what you need to be eating for breakfast is a real wholesome meal loaded with good food. The beginning of the day is the most critical time to eat a good meal in order to sustain your energy, balance your hormones, and prevent sugar cravings and binge attacks later in the day. 90003 90002 90011 90027 The trick is to start thinking about breakfast differently. 90028 90012 90003 90002 Why not have egg muffins, make a low carb muesli, eat a chicken and vegetable soup for breakfast (yes, soup works well for breakfast!), Or have some eggs and veggies — like a mixed veggie omelet.90003 90484 Spinach & Tomato Egg Muffins 90485 Roasted Nut Muesli 90486 Low Carb Bircher Muesli 90002 Yes, it may sound strange and takes a while to get used to, but this is really how we’re meant to be eating (eating real food!) and you’ll find it gives you a much better start to the day. 90003 90440 Best Source Of Healthy Carbohydrates: The Run Down 90441 90002 Just to clarify what you’re aiming for in choosing healthy carbohydrate sources to manage your diabetes or prediabetes. 90003 90030 1.Eat more vegetables 90031 90002 Especially vegetables that grow above the ground such as green leafy veggies, broccoli, cauliflower, cucumber, tomato and so forth. 90003 90002 Vegetables are your number one main priority and inclusion — mainly non-starchy vegetables. There is such a wide variety to choose from that you will never get bored. The aim is a 90027 minimum 90028 of 5 serves a day — equal to about 2.5 cups, but you should easily be able to eat more. 90003 90030 2. Eat moderate carb vegetables in moderation 90031 90002 This includes veggies like pumpkin, beets, celeriac and turnip.90003 90030 3. Eat lower carb fruits 90031 90002 Berries such as strawberries, blackberries, blueberries, raspberries are the best options. Followed by passionfruit (1), cantaloupe / rockmelon (1/2 cup), guava (1), plum (1). 90003 90030 4. Limit beans and legumes 90031 90002 Remember beans and legumes are higher in carbs than protein so monitor your portions. Edamame (young soy beans) is the lowest carb option, followed by lentils, black beans and northern beans. 90003 90030 5. Exclude, or greatly limit, grain-based foods 90031 90002 Pasta, rice, noodles, crackers, cakes, pastries etc.This includes whole grain foods too. 90003 90030 6. Exclude, or greatly limit, starchy high carb vegetables 90031 90002 Potatoes, sweet potatoes, yams, plantain and corn. 90003 90002 As a rule do not displace vegetables for any other type of food, you must get those veggies for their super nutritional power! 90003 90002 If you stick to the above ‘rules’ for selecting healthy carbohydrates, you will find yourself having less struggles with lowering and maintaining blood sugar! 90003 90002 Please share this great resource around with other friends, family and colleagues who may need it.90003 90002 90011 P.S. You may also like to read: 90012 90003 90002 90003.90000 Why carbohydrates are very important for the brain 90001 90002 The human race is distinguished from other animals because it has the highest development of cognitive functions thanks to an evolved brain. This brain is about 1,400 grams in weight i.e., only about 2 per cent of the body weight. 90003 90002 But this has the highest consumption of energy and oxygen. An adult brain consumes about 20% of the oxygen supply to the body and almost 20% to 30% of the energy consumption of the body.A developing brain of an infant can use almost 50% of the energy used by the body. 90003 90002 90003 90002 The primary source of energy in the brain is glucose. Rarely, in glucose depleted situations, like fasting etc. it can use ketones to some extent for a limited period. Brain has a very high rate of metabolism, using ~ 5.6 milligramme glucose per 100 gram of brain tissue per minute. Dr Ashish Shrivastav, senior consultant neurosurgeon at Apollo Hospitals explained, «Carbohydrates are the only nutrients which can match this rate of energy requirement.However, the brain prefers to get its carbohydrates from carbohydrate rich whole foods rather than simple sugars. The cognitive functions or the thinking capabilities of the brain deteriorate if the glucose levels fall in the brain. A rapid relief can be obtained from carbohydrate rich whole foods. At the same time, glucose from simple sugars causes detrimental effect to the brain. Hence, glucose from whole food carbohydrates is essential in diet but excess simple carbohydrates are harmful. » 90003 90002 90003 90002 Fruits, vegetables and cereals or more scientifically, foods with low glycaemic index (a measure of the relative ease of sugar release from any food) is desirable.Food with high glycaemic index, for instance, white sugar or juices, are not the correct sources of carbohydrates. 90003 90002 In type two diabetes mellitus, there is a situation of «deprivation in the presence of excess». The glucose level remains high outside the cell but low inside it. Thus, the cells, esp. neurones / brain cells can not function properly. There is a unique metabolism in different types of bodily organs. Contrary to brain, the muscles require more proteins. The fat in our diet has been criticized a lot in recent times as being «The Villain».But fat is essential for many functions of our body. The membrane covering the nerves is made from fatty material. So, as always, there are no absolute positives or negatives. Carbohydrates are essential for our body, esp. for our brain, but in right quantity and of the right quality (i.e. from whole foods and of low glycaemic index). 90003 90002 90003 90002 Clinical nutritionist Tanu Arora explained, «Carbohydrates are one of the most important nutrients needed for healthy brains functioning.They are the main source of energy for brain. When carbs are eaten they are eventually digested and broken down into smaller sugars molecules called glucose. Carbohydrates significantly affect the mood and behaviour, they are equally important for mental health also. People who are on high fat, low carbohydrate diet for a year had more anxiety, depression, and anger than people on a low fat, high carbohydrate diet. Without sufficient glucose, the central nervous system suffers, which may cause dizziness or mental and physical weakness.If the body has insufficient carbohydrates, body consume protein for its energy source, which ultimately leads to burden on kidney also. People who do not consume enough carbohydrate may also suffer from insufficient fibre, which may cause digestive problems and constipation «. 90003 90002 90003 … .90000 Why Athletes Need Carbohydrates | TrainingPeaks 90001 90002 June 13, 2014 · BY Dr. Rick Kattouf 90003 90002 In today’s world of nutrition and sport, the word «carbohydrate» is like mentioning a four letter word. It seems that every other headline is talking about another food fad or the next latest and greatest low-carbohydrate diet. The majority of these diets and food fads are suggesting nutrition such as high-protein, high-fat and low-carbohydrate. For endurance athletes, the idea of ​​burning fat rather than carbohydrates is gaining popularity.90003 90006 No Fuel or Low Fuel Strategies 90007 90002 Many of the athletes adopting the low-carbohydrate / high-protein, high-fat diets are also adopting a «no-fuel / low-fuel» strategy during exercise and training. Many times, these athletes thought process is, «Why should I put calories in during exercise? The less I eat during exercise, the more calories and fat I will burn. » Often times individuals are drawn towards such food fads and diets because they are looking for a fast weight loss.Sure, reducing carbohydrates can create fast weight loss, however the loss this is very temporary and the weight typically goes back on quickly. This is where an athlete should ask themselves if they are looking for «change» or if they want results; meaningful and sustainable results for a lifetime. There is a big difference between these two options. A food fad or diet that brings about a quick weight loss and then an even quicker weight gain did not bring about results. Rather, it simply brought about change.The body changed temporarily and then went right back. Instead, athletes should adopt a nutrition lifestyle that will produce meaningful and sustainable results for a lifetime. 90003 90006 The Fat Burning Myth 90007 90002 Many athletes avoid carbohydrates in an attempt to teach their body to burn fat as the major fuel source. The thinking has become that consuming carbohydrates and the ability to burn fat do not go together. The truth is that athletes can burn fat and consume carbohydrates.Always keep this statement in mind, «Fat burns in the carbohydrate flame.» Not only do carbohydrates provide energy for working muscles, they also assist in enabling fat metabolism. In short, carbohydrates need to be present in order for fat to be utilized for energy. 90003 90006 Avoid the Diet Carousel 90007 90002 Listening to the verbiage of many of these individuals that jump on the food fad and diet bandwagon there is a common theme. Say the high protein-high fat / low carbohydrate diet is called Diet-X.An individual will start Diet-X and they are super motivated. Then, within a very short period of time (sometimes as soon as one day or one week), many of these individuals will say something like the following when asked how the Diet-X is going, «Well, I am now 70/30 Diet-X. » What happened to All-In Diet-X? Well, what happened is that these individuals ‘bodies began screaming for carbohydrates and thankfully these individuals listened. They are not ignoring their body and they are feeding their body the carbohydrates that have been cut out.Of course, when their energy, performance and recovery are still not up to their expectations the 70/30 quickly becomes 60/40 and so on and so forth. 90003 90006 The Mental Benefits of Carbohydrates 90007 90002 The need for carbohydrates is not limited to the body. Glucose from carbohydrates is the fuel the brain uses to produce the energy that moves and motivates you. According to Dr. Carol Greenwood, «Not only does a diet lacking in carbohydrates cut off the brain’s main energy supply, a scarcity of glucose can impede the synthesis of acetylcholine, one of the brain’s key neurotransmitters.»When she tested the memory of older adults after they ate a breakfast of mashed potatoes or barley, she found that» Eating carbohydrate foods can improve memory within an hour after ingestion in healthy elderly people with relatively poor memories. » (The Human Brain). 90003 90006 Vegetables are not Carbohydrates 90007 90002 In this world of high-protein diets, it seems as if there is a big misunderstanding regarding vegetables. All too often, a follower of these diets says something like, «Yes, I eat vegetables as my carbohydrate.»Well, taking a closer look at this shows that the body is not getting the necessary carbohydrates from vegetables alone. For example, one cup of broccoli has only 5.8g of carbohydrate. The bottom line is that vegetables are not carbohydrates. Sure, they may add a few grams of carbohydrates to a meal, but they are not a carbohydrate source. For example, a slice of whole grain bread has a few grams of protein but it’s not a protein source. 90003 90006 Athletic Performance and Carbohydrates 90007 90002 When it comes to athletes and performance and their in-training fuel, once again, carbohydrates remain vitally important just as they do in everyday meals and snacks.In order to maximize and optimize performance and recovery, athletes need to continually load and reload muscle glycogen stores. This process can not happen with a low-carbohydrate / high-protein diet. According to Ashley Chambers, M.S. and Len Kravitz, PhD, muscle glycogen is the primary fuel (followed by fat) used by the body during exercise. Low muscle glycogen stores results in muscle fatigue and the body’s inability to complete high intensity exercise. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production.Both aerobic and anaerobic exercise decreased glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase 90029 1 90030. Jeukendrup, PhD, and Michael Gleeson, PhD mention that there is convincing evidence from numerous studies indicating that carbohydrate feeding during exercise of about 45 minutes or longer can improve endurance capacity and performance 90029 2 90030. 90003 90002 In summary, athletes looking for maximal and optimal mental acuity, performance, recovery, body composition change and meaningful and sustainable results for a lifetime, should avoid jumping on the bandwagon of the latest food fad and diet.When it comes to nutrition, there are three key components to be spot-on with when it comes to daily nutrition: 90003 90036 90037 The proper eating frequency. 90038 90037 The proper nutrient timing. When it comes to eating frequency and nutrient timing keep it simple. Fuel up immediately upon awakening and then every 2.5-3.5 hours thereafter. Being accurate with eating frequency and nutrient timing, helps assist the body in stabilizing blood sugar, insulin and serotonin levels. This will result in high and stable energy levels all throughout the day as well as reduced if not completely eliminated food cravings.90038 90037 The proper macronutrient balance. At every meal / snack, seek the proper balance of carbohydrate-protein-fat. Maintaining a macronutrient balance at every meal / snack that contains 45-65% calories from carbohydrate, 15-30% calories from protein and 15-30% calories from fat will help to stabilize blood sugar, insulin and serotonin levels. This will help to properly load and reload muscle glycogen stores. 90038 90043 90002 Proper fueling is important for endurance athletes to be able to put in the hard hours day in and day out.Do not be afraid of carbohydrates, avoid the 70/30, 60/40 Diet-X mentality and fuel the body and brain the right way. These simple steps will help any athlete move to the next level. 90003 .