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Are you a Carbaholic?

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Over the last ten years or so, carbohydrates have gotten a pretty bad rap.  Truth be told, however, carbohydrates are a real necessity to a healthy diet.  Carbs are our bodies’ main source of energy and are important in regulating blood sugar, storing energy, repairing muscles, and maintaining and regulating a healthy digestive tract.

So why all of this negative hoopla?  Just like anything else, moderation is key.  And unfortunately, many individuals over-consume carbs and for that matter, over-consume the wrong carbohydrates.  Too much of the wrong kind can cause you to have too much insulin in your bloodstream which can cause your body to turn calories into fat.  Further, it might mean you are not ingesting enough protein or fat in your diet for proper growth and body maintenance.

So how do you know if you are eating too many carbohydrates and what can you do?:

Step 1 – Acknowledgment: I’m going to let you in on a little secret:  The more carbohydrates you eat, the more you will crave them.  Yes…this means they are addictive.  Answer these questions: Are you happy eating cereal, pasta, sandwiches and bread all day?  Do you think it is unthinkable to drink coffee, iced tea or regular tea without sugar?  Do you have Flavored Water (E.g., Vitamin Water), soft-drinks or sweet foods more than a few times a week?  Does going a few meals without potatoes, pasta, rice, bread or cereal seem absurd?  If you answered yes to any or all of these questions, chances are you are indeed a “Carbaholic”.  Acknowledging that you have an addiction to carbs is your first step to recovery.

Step 2 – Identify Triggers of Addiction: Start a food diary and track when you most crave carbohydrates.  Is it mostly in the morning?  Is it all day?  What kind of carbohydrates do you crave the most…sugars, fruits, vegetables, breads, potatoes, rice?  Start spotting trends: when do you crave carbs the most and which carbohydrates do you crave?

Step 3 – Educate Yourself on Carbohydrates: All carbs are not created equal.  Some carbohydrates are healthier than others and have what we call, a lower glycemic index (GI).  This means that they are digested more slowly, which allows your blood sugar to maintain stable levels (important to your health) and tend to be more filling.

  1. Complex Fibrous Carbohydrates (aka vegetables) have the lowest GI and can be consumed in very large amounts without worrying about addiction.
  2. Complex Starchy Carbohydrates are a bit more ‘complex’.  Those made with whole grains are much better for you (ground whole wheat, flax, Bulgar) than those made out of bleached, processed or white flour (bagels, white bread, white rice).
  3. Simple carbohydrates have the highest GI and cause the most trouble.  Although fresh fruit falls into this category, so does chocolate, soft-drinks, and candy.  Ironically, the carbs that are the most addictive (simple carbohydrates and highly processed complex starchy carbs), are those that aren’t as good for you.

Step 4 – Take Action: Now that you have identified your weakest moments, your most craved carbohydrates and which carbohydrates are healthiest, start making some changes to improve your level of consumption of those carbs that are the most detrimental.  Here is a short list of ‘To-Dos’ to break your addiction:

  1. Sugar: Start cutting back on sugar in your beverages.  Start opting for ‘no-sugar’ or healthier options such as stevia (Truvia and Pure-Via) or agave nectarStevia has no calories and although agave nectar does, it is more highly concentrated meaning you need less.  Also, look for Sweet Fiber, another all natural sugar substitute new to the market.
  2. Breads: Start cutting back on your bread intake.  Limit yourself to one or two slices a day and make sure the bread you eat is 100% whole grain.
  3. Cereals: Start eating cereals that are high in fiber and lower in sugar.  Good brands: Kashi Go Lean and Nature’s Path.
  4. Rice: Start eating brown rice instead of white rice.  Brown rice is higher in fiber and nutrients than its white counter-part.
  5. Vegetables: Start eating vegetables with both lunch and dinner.  Calories are not really an issue, as most vegetables are high in fiber, meaning they aren’t digested by the body.  So eat up!  Go Crazy!  It is hard to overdo the veggies!

Remember, carbohydrates can be viewed as any other addiction:  Just like an alcoholic craves more alcohol with the more he or she drinks, a ‘carbaholic’ craves carbs with the more he or she eats.

Are you a ‘Carbaholic’?  What is your biggest downfall?  Have you attempted to stop your addiction?

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Posted in Brett's Blog, Nutrition Tagged with: , ,
  • http://Fittron.com Tyler

    I always found it funny how the FDA used to base the old triangular food pyramid(remeber those!) on Carbs. I think they reccomend 5-7 servings a day. Oh have things changed.

    I do agree that a healthy carb intake is vital to a healthy diet. Especially if you are active.

    As you mentioned above, the key is finding a healthy balance.

  • phoebe

    I LOVE yogurt with all-bran cereals and honey. Yes I’m addicted!

    I wish I could stop craving them but, alas(!), it seems impossible!!!

    HELP!

  • Sarah H.

    the FDA is clearly pushing an agenda with food. If anyone ate SIX TO ELEVEN servings of carbs a day, IN ADDITION to the recommended 3 servings of meat, 2 servings of fruit, etc. they would be OBESE!!!! Obesity is good for the economy: think of all the money spent on gyms, diet programs, doctors’ visits, fitness classes, weight loss magazines, spending money to buy bigger clothes when they don’t fit you anymore…..clearly the government wants us to get fat.
    The economy SUFFERED when low-carb diets were at the peak of their popularity. Grain sales were so bad that bread companies were on the verge of bankruptcy. So much of our economy depends on farming, junk food manufacturing, fruit, candy, cakes, chocolates…..all those companies were in trouble.

  • Jennifer

    I just got done watching a documentary called “fat heat” It is a must see for anyone who has watched Super Size Me!!!! I am calling it quits with the breads…. and in with the meats. I truly am a carbaholic and I never feel good… I always have the shakes and get tired very easily. Hopefully this helps.

    • Brett

      Jennifer. Good luck! You don’t have to give up carbs completely, just make sure that you are consuming complex and whole grains over refined.