Carbs - Why They Matter?

Carb Basics

Did you know there's more than one kind of carbohydrate? There are actually two types of carbohydrates. First, there are simple carbs, which include juice, processed cereals and other products made with white flour. Second, there are complex carbs, which include whole grain breads and cereals, fruits, and vegetables. Simple carbohydrates have had valuable nutrition removed and are usually not "whole" foods, while complex carbohydrates are "whole" foods. So enjoy your fresh fruits and vegetables

Carbs Are Essential!

Carbohydrates are absolutely essential to our health. They are an important energy source and should be part of every meal. Carbs are especially crucial for physically active people; if you're trying to get into shape, you don't want to do without a steady supply.

Of course, some carbohydrate choices are healthier than others. Aim to eat complex carbohydrates, typically found in whole-grain breads and cereals and in fruits and vegetables. Try to limit simple sugars, which are often in high quantities in snacks and prepared foods.

And as for those high-fat/low-carb diets: Medical experts stress that eating excess calories -- whether they come from carbs or fat really doesn't really matter -- is what leads to weight gain.

Choosing Carbs Wisely

Carbohydrates are better than "good", they're great! Carbohydrates are the body's main source of fuel. They generally make up around 45-65% of total calories. When eating carbohydrates, you want to choose wisely. Try to stay clear from products that have added sugar and added fat. Don't exclude carbohydrates totally from your meal plan; just be carbohydrate conscious and go for the high fiber/whole grain food items!

Keeping Count

It may be time to put the "fats versus carbohydrates" debate to rest.

In a recent report in the Journal of the American Medical Association, a group of medical experts wrote that "there is a growing consensus that excess calories, whether from carbohydrates or fat, will induce weight gain."

So if losing weight or lowering your risk for heart disease are goals for the new year, you may be better off counting total calories than fat grams and carbs.

The Skinny on Low-carb Diets

High-protien/low-carb diets can lead to quick weight loss in the first few days, but people almost always regain the weight once they resume their normal carb intake.

Eating too few carbs can cause:

(1) Gastrointestinal problems. A good amount of the fiber we need comes from carbohydrates. Continued low-carb eating can result in constipation, diverticulosis (a condition marked by painful infection in the intestines) and increased risk of certain cancers.

(2) Cardiovascular problems. Because these diets call for eating a lot of protein -- most easily found in foods like red meats and cheeses -- individuals take in much more cholesterol and saturated fat than they normally would. A less dire consequence of low-carb eating: bad breath.

Carbs For Runners

If you run regularly, you'll want to make sure you're eating enough carbohydrates to promote good running performance.

Here's a general rule of thumb: If you run between 15 and 20 miles per week, you should eat at least 350 grams of carbs daily. If your weekly mileage is higher, you'll want to make sure you get between 400 and 600 grams daily.

It's important to eat carbs both before and after you run. If you'll be running for a long time, you should also take in some carbs during the run; sports drinks can be a good source.

Remember that complex carbs (e.g., grains and whole-wheat products) will fuel your workout better than simple carbs (white breads, candies).

Know Your Oats!

Knowing your oats: What does that mean? If you are looking for a great carb to help you lower your LDL cholesterol, otherwise known as the "bad" cholesterol, oats can help you out. Whole oats or quick-cooking oats are delicious breakfast cereals. But beware of hidden sugars. Try to stay away from instant oatmeal and cold cereals that have sugar in the first two ingredients. We don't want to counteract the goodness of oats with too much sugar.