9 General Rules for Carbohydrate Consumption
Minimize sugar intake – Processed sugar, which is made up of monosaccharides and disaccharides (carbohydrates are trisaccharides) are generally not good for your body and health and weight management goals. It is not satiating/filling. It interferes with the brain’s pleasure centers and interrupts hormones responsible for appetite. This makes you want to consume more, which naturally leads to overeating and becoming overweight. High sugar intake also contributes to an unwanted inflammatory state in your body. Refined carbohydrates / processed sugar is not a necessity for life. If you want something sweet, seek out fruits and raw honey.
You need fewer carbohydrates than you think – The old FDA food pyramid had grains at its base which leads us to believe that carbohydrates should make up most of our food choices. The new pyramid still has grains, fruits and vegetables as the bulk of the diet guidelines. All carbohydrates from any of these sources are broken down into glucose (sugar) into the body to be used as fuel. That is why most of us are “sugar burners” and not “fat burners.” While there isn’t an exact amount of carbs to consume, there are general ranges to consider depending on your level of physical activity. Generally, people who are less physically active should consume fewer carbs. Fewer than 100 grams daily is wise advice. Most of your calories should come from healthy fats and protein. If you are active and move around frequently (as we recommend), you have the metabolic capital to consume more than 100 grams of carbs. The more active you are and the more muscle you have determines how capable your body is at managing carbohydrate intake.
The more muscle you have, the more carbs your body can handle – This was stated above but the concept is important enough to add to it. Muscle is the only cell which does not require insulin to allow glucose inside. Muscle gobbles up glucose and uses it for fuel when muscles are active (i.e. exercise). Thus, muscle will clear the body of blood sugar before it has a chance to be converted into triglycerides and stored as fat (presumably for future use, if you ever get around to it.) More muscle means increased insulin sensitivity, better glucose management, and improved nutrient partitioning. https://pubmed.ncbi.nlm.nih.gov/26487009/
If you are overweight/obese or have PCOS, a low-carb or KETO diet is your best option – The combination of over-consuming sugars and processed foods with a sedentary lifestyle will naturally lead to excess, unwanted body fat. Over time, this leads to metabolic syndrome – increased blood pressure, high blood sugar, excess body fat around the waist, abnormal cholesterol levels and type 2 diabetes. Not only will a low-carb diet help you lose body fat, but it will also improve metabolic health through the control of insulin. https://academic.oup.com/jes/article/7/10/bvad112/7259972
Avoid processed carbs – Processed carbs are designed to make you want to overeat them without thinking about it! Potato chips are a perfect example. How many times have you been able to just eat one potato chip? The designers of these foods basically dare you to try and just eat one! It’s best to leave them in the bag! https://www.livestrong.com/article/330913-fast-acting-carbs-list/
“But I love carbs! They are just so yummy!” – If you are going to consume carbohydrates, it is best to do so before you exercise. This will ensure that the carbs you consume will be used by your muscles for your workout performance and not be stored as body fat. You may eat simple, fast digesting carbs before exercise. If you are not working out and are wanting to consume carbs, stick with slow-digesting carbohydrates that come from whole grains and vegetables. The absolute worst time to consume simple sugars is night time, just before bed. That late-night bowl of Fruit Loops is pure sugar!
Complex carb sources should almost always be chosen over processed, sugar-heavy carbs – A bag of skittles contains about the same amount of carbohydrates as roughly 5 apples. It would be difficult to consume 5 apples as quickly as downing a bag of skittles. As previously discussed, the skittles will leave you searching for another bag while an apple or two will fill you up. The apple also has loads of micronutrients that are good for your body that are completely absent in the skittles. https://www.livestrong.com/article/331564-list-of-slow-burning-carbs/
Eat your fruit; do not drink it – It is extremely easy (and common) to take the concentrate of 10 oranges and put it into a glass and drink it all down, thinking this is healthy. It is not. The sugar content remains the same as 10 oranges. Now think about how difficult it would be to consume 10 large oranges in one sitting. Almost impossible. The fiber that comes with whole fruit slows down the digestion of the sugars and makes you feel much more satiated.
When in doubt, stick with real, whole food – Vegetables, whole grains, and fruit are all examples of healthier choices when it comes to carbohydrates consumption. Not only will you be eating plenty of fiber, but you will find yourself full on a regular basis. Follow this rule and you will likely end up eating a healthy diet. It is really easy to understand, but harder to actually follow. It does take some discipline. Eating this way is a lifestyle choice that can be sustainable for a very long time.
https://pubmed.ncbi.nlm.nih.gov/27258511/
