I have been in the nutrition field for 25 years. Over these years, I have seen diet “crazes” come and go. The latest ones have been low-carb eating, Paleo, and Carnivore diets. While Vegan diets have increased over the years, the above three have taken center stage. There are lots of scientific articles to back up everyone’s claims that “this is the one diet” that everyone needs to be on, but in reality, we are all a “study of one.” There is no “one” diet that fits everyone. However, when we look at the human body, we know there are biochemistry pathways that every body utilizes. | |
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Are Carbs Bad? We have had an explosion of Type II diabetes in the last decade. The finger always points at sugar as the culprit. While this may be a good place to start, most folks do not understand the difference between sugar (aka the white stuff) and the glucose in carbohydrates derived from fruits and vegetables. While some believe “all carbs” are bad, and others believe “everything in moderation” is ok, the truth is somewhere in the middle. Achieving optimal metabolism hinges on your ability to burn carbohydrates properly. When it comes to carbs, there are two different viewpoints. Some argue that since your body can produce carbohydrates on its own, they must be nonessential nutrients. Others believe that the very fact that your body makes carbohydrates is proof you require them. While it’s true your body can make carbohydrates, relying on this mechanism alone comes at a huge cost to your health. When you don’t consume enough carbs through your diet, your body must work overtime to produce them internally. This process involves raising your stress hormones to break down your muscle tissue or dietary protein to convert it to glucose. Your body is quite literally destroying your muscles, the most metabolically active tissue, just to supply itself with glucose. Doesn’t sound like a good idea to me! Carbohydrates break down into glucose, the main energy source of your cells, especially brain cells. Many parts of your body need glucose to maintain a healthy metabolism. • They support a healthy gut microbiome (where 80% of your immune system lies.) • They supply fiber to feed your microbiome, create a healthy transit time in the intestines, enable proper nutrient absorption, and help transport pathogens out of the body through the stool. • Red blood cells • Central nervous system • Muscles • Kidneys • Immune cells All of these organ systems are made up of “cells” that require glucose to operate optimally. | |
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So What Carbs Should I Eat? That is a tough question to answer because we are all unique. The biggest factor in answering this question is “How is your gut health?” Four out of four of my last new clients I am working with have gut issues. I am seeing this more and more. If you have a disrupted gut, your ability to break down some carbohydrates may be hindered, and not only that, may cause you great discomfort! Do you experience: • Heartburn (or are taking antacids) • Bloating in the abdomen 3-4 hours after meals • Gas (especially smelly gas) • Constipation • Diarrhea • Irritable bowel syndrome Before you start increasing your carbohydrates from difficult to digest foods such as beans, whole grains, starchy vegetables, raw vegetables and some fruits, you must heal your gut. (Check out our YouTube channel for my podcasts on healing your stomach, leaky gut, and microbiome.) If you feel like you have decent digestion then start adding in carbohydrates slowly. The amount will depend on your activity level. If you are doing strength training, then on those days you want to have more, as your muscles WANT to store up glycogen! If you are a type II Diabetic then I would suggest you download a Glycemic Index chart and try and keep your carbohydrates below the “55” level. There are many fruits and vegetables in this category. | |
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Foods to Choose (organic if possible) • Apples • Pears • Grapefruit • Oranges • Peaches • Peas • Carrots • Turnips • Parsnips • Yams • Asparagus • Green beans • Avocados • Beets • Summer squash • Winter squash The cruciferous family such as broccoli, kale, Brussels sprouts, etc. may cause gas so you might want to introduce it after your body is used to more carbohydrates. I would suggest cooked cruciferous vegetables as well. While legumes are a great source of fiber, they may cause digestive gas. Legumes have something called “anti-nutrients”. The protective layer that the plant uses to repel insets. You can reduce this by soaking and slow-cooking. If you are increasing your carbohydrates this may be the last category you want to introduce. You notice I did not list any grains like oats and breads. These have been our “go to” for fiber in the past, but unfortunately these can be a problem for many folks. I encourage my clients to increase their carbohydrates from fruits and vegetables and not from grains, especially of there are digestive issues! | |
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How Many? If you are a “tracker” and like using apps, there are many available. If you are not active (no daily exercise) then I would suggest 200 grams per day. If you work out with weights, on those days you would want 400-500 grams if you are a “big guy”, and 200-400 grams if you are a woman. Age matters. As we age we lose muscle, which means we lose the ability to store glucose. The older we are, the more cautious we need to be about the amount of carbs vs protein we take in. Remember, the source matters! You can’t count the carbs in a pastry, donut, Starbucks coffee, or beer! The human body has run on carbohydrates (glucose) since the dawn of man. There were seasons of “plenty” when man could harvest fresh food, and seasons of “little” when man had to eat what stored food they had and the animals available to harvest. Carbohydrates are what every cell in your body burns to create “energy.” Don’t be afraid of eating them, but choose well! In health, Chris Mckee Certified Nutritionist at Achieve Integrative Health
P.S. For our nutritional supplement top picks check out our Full Scripts online dispensary… | |
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