FACES & PLACES
RESOURCES FOR WELLNESS NOVEMBER 2006
Carbohydrates: Friend
or Foe?
By Sandy Basseches Sandy
Basseches
Holistic Health Counselor
www.eatwellhealthcounseling.com
sbasseches@comcast.net
Carbohydrate has become a
dirty word these days. After years of being told by
the diet gurus that fat
was our enemy, the latest dietary rage promotes a high-protein/low-carb
way of eating, blaming carbohydrates for our obesity
problem, as well as other health issues such as diabetes.
People pour over nutritional labels on packages, declaring
a food off-limits if it has too many carbs. But are
carbs really so bad?
To answer that question, it
is important to first understand the nature of a carbohydrate
and its function. All
carbohydrates are made of sugars. When
this sugar is digested, it enters the bloodstream and becomes glucose. Glucose
is fuel for all of the body’s cells, essential if the body is to function
and thrive. The debate, then, is not whether we should or shouldn’t consume
carbs. We need carbohydrates to survive. The real issue is which carbs are
the right carbs and which should be avoided. Not all carbs are created equally.
Some contribute to our health and well –being, providing important vitamins
and minerals; others harm us, creating nutritional deficiencies and adversely
affecting our energy levels, which often leads to overeating and weight gain.
Traditionally,
carbohydrates have been divided into 2 categories, simple and complex, based
on their chemical structure. Simple sugars include fructose
(found in fruit),lactose (in milk), and table sugar. Complex carbohydrates
include breads, vegetables, pasta and grains. However, this method of classification
is not very helpful in deciding which carbs to eat to promote health. Fruit
is a simple sugar, naturally low in calories, loaded with fiber, vitamin
and minerals. On the other hand, table sugar and most
products made with it are
high in calories and devoid of nutrition.
A more useful way to distinguish
between carbohydrates that harm us and those that heal
us is to determine the degree of processing involved.
The closer
the food is to its natural state, the greater its health benefits. Whole
foods (fruits, vegetables, whole grains) are nutritional powerhouses. Their
high
fiber content slows the release of sugars into our bloodstream, delivering
energy to our bodies in a nice, steady flow that can last for hours. Compare
that to how highly processed carbs are metabolized. The sugar in these processed
carbs, which have been stripped of bran, fiber and nutrients, enters the
bloodstream quickly, sending blood sugar levels sky-high, only to plummet
soon after. You’re
left feeling lousy. The little energy you have is spent searching for the
next processed carb to eat that will give you another sugar rush to lift
your energy.
So instead of declaring yourself
anti-carb, follow a diet that is low in processed carbs.
If you want to improve your health and lose weight,
you
don’t
have to go on a high protein diet. Just switch from processed carbs to whole
carbs. Nobody has ever gotten fat on a diet that is made up largely of fruits,
green vegetables, sweet vegetables, whole grains and some low fat animal
products.
Recipe of the Month: Sesame ginger couscous
1 cup Wheat couscous
1 cup vegetable broth
1 tablespoon olive oil
½ cup green onions, chopped
1 ½ teaspoons ginger root, minced
½ cup carrots, diced
1 cup shredded broccoli slaw (can substitute broccoli
florets, chopped)
1 teaspoon sesame oil
2 tablespoons soy sauce
1. Bring water or broth to boil.
2. Add couscous, stirring quickly.
3. Remove from heat and cover.
4. In medium skillet, heat oil over medium heat. Add
onions, ginger, carrots and broccoli. Cook for 3-4
minutes or until tender. Stir into prepared couscous.
5. Add sesame oil and soy sauce to couscous. Toss.
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