Carbs are not the enemy

Let’s talk about carbs. Carbohydrates provide the body with fuel it needs for physical activity and organ functions so they are an important part of a healthy diet. But some carbs are better than other for weight loss.
There are 2 kinds of carbs- simple and complex.
Simple carbs are found in processed food such as white sugar, white breads and pasta. Complex carbs are in vegetables and products made with whole grains such as whole wheat pasta, wheat bread, brown rice and oatmeal.
Which is better for weight loss? The liver breaks down carbs into simple sugars, or glucose which stimulates the production of insulin. The different carbs affect the production of insulin differently. Simple carbs spike insulin levels so the body can use the carbs for quick energy. Complex carbs take longer to break down resulting in longer lasting energy levels and less of an insulin shock. If the body produces too much insulin the extra glucose will be stored as fat and not used for energy.

Try to include 6-8 servings of complex carbs in your diet every day. Some great options:

• Legumes- beams
• Quinoa
• Sweet potatoes
• Whole grain oats
• Brown or wild rice
• Whole wheat breads and pasta
• Chick peas
• Popcorn

Typical serving sizes are a piece of bread, half cup of cooked rice/pasta/oats, 5 whole wheat crackers and 3 cups popcorn.