Carbohydrate Addict?
Whenever I try to eliminate my carbohydrates, I’m craving for them by the end of the day. Some non-seasoned individuals would say that I am a carbohydrate addict. But really, is it starvation or addiction? Is there even such a thing as a carbohydrate addiction. Studies show that there is a condition called post-prandial reactive hyper-insulinemia.That’s when your body produces too much insulin and makes you feel like eating more starchy, sugary carbohydrates. To make matters worse your body is more readily to store it as fat. Most obese and normal weight individuals may have this disorder and should undergo diagnosis and proper treatment to avoid future complications. Given you don’t have such an addiction your body should react normally if you are able to eat moderately without feeling starved.
Carbohydrates in general are important for health in that it provides energy for cellular activity. There are two types of carbohydrates simple and complex.
Simple carbohydrates are one or two sugar molecules or mono or disaccharides. These generally have no fiber and spike insulin blood levels quickly. Most candies and desserts use refined sugars. That explains the quick fix energy and almost immediate slump. Simple carbohydrates come in the form of white refined sugar or single glucose molecules.
Complex carbohydrates are longer molecules and have more glucose molecules which in turn need more energy to break down. More likely the sugar enters the bloodstream more steadily giving longer lasting energy. That’s the reason I feel slumped when I skip my complex carbs. When you starve your body automatically goes into protein breakdown instead of fat breakdown. Muscle and exercise contribute to fat breakdown. So when your ready to workout, get your body ready to burn fat with good complex carbohydrates in moderation of course. When complex carbohydrates are loaded with fiber or roughage it promotes feelings of fullness, a healthy digestive system, prevents hemorrhoids and other intestinal problems. It has been associated with lowering the risk of colon cancer as well.
Complex Carbohydrates are the best when maintaining a healthy diet. The best forms include multi grains such as brown rice, barley and rye, etc.. Complex carbs also come in the form of starches such as potatoes, squashes, mushrooms, legumes, dairy, vegetables and fruits. One other thing to consider when picking fruits is glycemic index. You want to choose low glycemic fruits. The fiber in these produce help to keep blood sugar at a steady level. Remember to moderately portion out your daily intake of carbohydrates whether simple or complex. Mainly focus on incorporating complex carbs for overall health.
For diabetics or weight maintenance making carb choice calculations helps with portion control.
Creating food substitutions is not a challenge once you know what’s out in the market today. Manufacturers have come up with a whole slew of low-fat, low sugar or no sugar items. Not to mention low calorie and tasty too. There are many healthwise alternatives out there. For example you can substitute
Brown rice for white rice
Chocolate cake with frosting for chocolate muffin with chocolate pudding
Chocolate candy bar for chocolate flavored calcium chews
Pineapple pound cake for pineapple muffins
Juice for flavored iced tea w/ stevia
Butter croutons with rye bread croutons (check out the recipe below)
RECIPE:
Rye Bread Crouton (incorporate high fiber, multi-grain carbs in your recipes to heighten nutrient content)
5 slices of rye bread
3 tbsp. olive oil
1 tsp. minced garlic or ½ tsp. garlic powder
½ tsp. onion powder
½ tsp dried crushed oregano
½ tsp dried crushed thyme
It’s up to you to remove the crust or not. Cut the rye bread into cubes. Set the stove at medium heat and heat olive oil in a skillet. Add garlic and sauté for 1 minute. Remove pan from heat; add bread cubes, stirring until well-coated.
Combine oregano and thyme in a bowl then toss into the bread mixture. Spread bread cubes in even layer on ungreased jelly roll pan. Bake at 300 degrees for 35 to 40 minutes or until lightly browned and crisp. Stir occasionally. Cool then store in freezer or refrigerator until needed. Makes two cups.
Nutrition Facts for 1 serving (Makes 5 servings)
Calories-111.1; total fat 3.8g; saturated fat .6g; polyunsaturated fat .5g; monounsaturated fat 2.4g; cholesterol 0.0mg; sodium 212 mg; potassium 66.8mg; total carbohydrate 16.5g; dietary fiber 2.3g; sugars .1g; protein 2.9g.
The nutrient content is rich in manganese 17.4%, iron 11.4%, selenium 14.3%, thiamin 9.7%, folate 8%, riboflavin 7%. Below 5% are calcium magnesium pantothenic acid, phosphorus, zinc, vitamin E, vitamin C, vitamin B6 and a trace of vitamin A.
Add this to your favorite organic greens and drizzle with balsamic vinegar and olive oil and a bit of parmesan and you’ve got a meal that’s tasty and healthy.
Carbohydrates
This page was last updated: February 16, 2010
INTERESTING FACT:
At one time, the Romans used lead acetate to sweeten their food. It wasn’t until over-consumption of the sweetener made many in that day very, very ill.
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