Understanding Carbohydrates
and the Low Carb Diet
For your low carbohydrate
diet ("low carb diet") to be a success, it’s absolutely critical that you
understand carbohydrates ("carbs") and their roles, how to select the right
kind of carbohydrates and the carbs to avoid, and several low carbohydrate
diet techniques that can help you achieve excellent results. In addition
to this helpful article on low carbohydrate diets, be sure to take our
FREE
Fitness Analysis! Once you've completed the brief questionnaire, you'll
receive specific weight loss recommendations based on your responses, as
well as information on your very own customized low carbohydrate diet program.
As a special thank you, you'll also receive the new e-book, Big Fat Lies,
absolutely FREE of charge.
The primary role of carbohydrates
in a low carbohydrate diet is to supply energy for the body. Carbohydrates
are important not only for physical activities but also for maintaining
high levels of energy. Carbohydrates are the best choice for fueling your
system and promoting a healthy heart.
There are two kinds of carbohydrates
in a low carbohydrate diet, simple and complex. Carbohydrates are found
in a wide variety of foods, including fruits, vegetables, grains, legumes,
and dairy products. Regardless of their source, all carbohydrates in a
low carbohydrate diet get broken down to a simple molecule of sugar called
glucose, which is the form of energy most preferred by the body. Three
types of carbohydrates are converted to glucose in low carb diets: monosacharides,
disaccharides, and polysaccharides. The monosaccharides and disaccharides
are known as the "simple" carbohydrates, and the polysaccharides are known
as the "complex" carbohydrates.
After these different forms
of carbohydrates are broken down into glucose, it enters the bloodstream
where it is made available to all cells of the body. When glucose levels
rise, the body responds to the low carbohydrate diet by releasing a hormone
called insulin into the blood. Phillips and Johnston, authors of Think
Light! Breaking Free from the Diet Prison (Speaking of Fitness, Inc., 1999)
do a great job of explaining insulin and its role in the body. They describe
insulin as a "glucose doorman" that travels around the body opening cell
doors so glucose can enter and do its job, which is maintaining proper
blood-sugar levels. Without the help of insulin to open the cell doors,
the glucose molecule is just too big to enter the various cells of the
body. Inadequate amounts of insulin cause improper metabolism of both glucose
and fats, leading to decreases in energy production and, too often, diabetes.
Carbohydrates and Proteins
Together in a low carbohydrate diet
As mentioned, the body needs
carbohydrates that can be converted to glucose to provide energy; otherwise
your low carbohydrate diet will not be a success. Protein's primary role
in a low carb diet is to build and repair tissues, hormones, and enzymes.
Protein also helps to sustain the energy provided by the carbohydrates.
When on a low carbohydrate diet it is important to balance meals and snacks
with carbohydrate-rich and protein-rich foods together.
A meal with carbohydrates
alone often results in one becoming hungry sooner because glucose levels
shoot up and then crash down afterwards. This can leave you feeling tired,
hungry, and weak. When protein is included, you will not only stay full
longer, but glucose levels will stay more consistent and you will feel
energized for a longer period. All meals within The GHF Customized Diet
Plan (a very safe, effective, healthy, personalized low carbohydrate diet)
include a good balance of protein and complex carbohydrates.
It is important to understand
how protein and carbohydrates interact with each other in a low carbohydrate
diet. Each food nutrient is broken down at different times. Carbohydrates
are digested in about two hours. Proteins take longer to digest, and when
the two are combined or eaten together, protein slows down digestion of
carbohydrates, and energy from carbohydrates is released more slowly. Protein
actually slows down the release of glucose from carbohydrates into the
bloodstream making your low carbohydrate diet a lot more realistic and
effective.
Thus, eating protein-rich
foods with carbohydrate-rich foods stabilizes the glucose, which could
otherwise lead to hunger. This keeps us feeling energetic and satisfied
until the next meal. In addition, when carbohydrates are used as energy
in a low carbohydrate diet, they spare proteins from being used as energy
so they can be used to build and repair tissues. For example, a meal only
rich in carbohydrates, such as soup, bread, and salad would result in a
period of hunger soon after the meal.
On the other hand, a balanced
lunch that includes a protein source such as a chicken breast with salad,
such as the meal plans in our low carbohydrate diet, will provide and sustain
energy. In other words, a meal is not a "meal" if it doesn't contain a
lean complete protein and a complex carb together at the same time; this
is very important to your success and low carbohydrate diets.
Click
here to learn more about the GHF Customized Diet Plan our low carbohydrate
diet program that is chock full of very effective low carb diet strategies
designed to turn your body into a 24-hour fat-burning machine. It's literally
a low carbohydrate diet blueprint for achieving the very best results in
the shortest period of time by eating the perfect foods combined at the
right times in the right amounts - all customized specifically for you.