Watch your Carbs, but don’t eliminate.

I’m not the only one, most of us love carbohydrates. Most Americans eat far too many carbohydrates—in the form of bread, cereal, pasta, corn (a grain, not a vegetable), white rice, potatoes, and processed cookies and snacks—with severe consequences to their health.  We can’t blame everything on our consumption, but the facts are there. Obesity and diseases like elevated cholesterol and heart disease in many cases can be traced back to our over-consumption of carbohydrates, especially in the form of processed foods.

I would never suggest that you should follow a low or zero-carbohydrate diet; we all need a certain amount of carbohydrates. What most people haven’t realized is that the body’s storage capacity for carbohydrates is quite limited, and any excess is stored as fat. But you always tell me to watch my carbs. Yes if you’re trying to lose weight, you have to watch what type of carb you’re taking in.What’s super important is to remember that vegetables and fruits also contain carbohydrates and these carbs and lean protein should be the staple of your diet.

What happens when you eat a High Carb Food?

The meal or snack generates a rapid rise in blood glucose (sugar). With this increase, the pancreas secretes insulin into the bloodstream, which lowers the glucose. Insulin in turn is the hormone that stores excess carbohydrate calories (as fat in the thighs, abdomen, and buttocks) in case of famine. Even worse, high insulin levels suppress two other important hormones: glucagon and human growth hormone, which regulate the burning of fat and promote muscle development, respectively. So, the insulin from excess carbohydrates promotes fat, and slows down your ability to lose that fat.

What if I’m trying to lose weight?

It’s important to understand portion size. Starchy carbs should be about the size of a closed fist. This comes out to about ½-¾ cup of rice, a half a whole wheat English muffin, an apple, or a handful of grapes. It’s too easy to over-eat things like pasta and cereal. And vegetables have as much as you want. The goal to successful weight loss is to first find the right quantity of carbohydrates that provide enough fuel and energy for the day (but not so many that we end up storing most of it as fat), then consume the right kind of carbohydrates to feel good and satiated after a meal. Another good tip is to consume your starchy carbs like oatmeal first thing in the morning. That way you have time to burn it off during the day. A heavy meal of carbs 2 hours before you go to bed is a recipe for disaster.

Bread, bread and more bread.

This is the tough one. I have to admit, I could survive on bread alone. Love it. Why do they have to bring over that damn basket when you go out to eat? Who came up with the idea of putting a hamburger between 2 pieces of bread, a sandwich, why? Watch your consumption of bread and eliminate white entirely. I’ve had some good success when switching from whole wheat to Food for Life brand’s Ezekiel 4:9 organic sprouted whole grain products. The process of sprouting changes a grain’s composition in numerous ways to make it more beneficial as a food. It increases the content of vitamins (e.g., C, B2, B5, and B6) and beta carotene dramatically, up to eightfold. Even more important—especially considering how many people suffer from indigestion—it breaks down phytic acid (a mineral blocker).

I like this bread because it’s high in fiber, high in protein and made from sprouted grain. It is far better for you than the basic whole grain bread. Get it at Whole Foods/Trader Joe’s or other leading markets.

Food for Life’s Ezekiel 4:9 organic sprouted whole grain products (e.g., original, sesame, and cinnamon raisin loaves; rolls; English muffins; and tortillas). You can use this bread to make bread crumbs for meatloaf and meatball recipes.

It’s time to break the cycle. We must accept the fact that breakfast and lunch do not have to include toast and sandwiches with bulky rolls or white bread. If you’re struggling to lose weight you may have to cut back on some of your wheat products also. Eggs, fruits, and nut butters may be great options for breakfast. Salads or vegetables with poultry, fish, or other meats may be great options for lunch.

Remember, food is the absolute key to weight loss and maintaining. You’ll never out-train a crappy diet!