Carbs are Not the Enemy
Why the heck does everyone hate on carbs, poor guys!
Carbohydrates have a historically negative reputation from Atkins to Keto, but they are simply misunderstood. Carbs do not make you fat, too much food can. If you are eating more than you are burning, your body will store excess nutrients (mainly) as fat. The main function of carbs is to supply your body with energy. If there is not a proper supply of carbs in your diet, your body still needs something to burn for energy and it will likely breakdown your muscle before breaking down your fat. This is a process called gluconeogenesis and you may lose fat because of this, but you will be losing muscle too. Many people are often successful with losing weight in the beginning (notice I said the beginning) of a low-carb or keto diet, but they are losing muscle along with fat. However, once they go back to incorporating carbs again, they may gain back the weight they initially lost and the cycle repeats.
It is true that not all carbs are created equal, but both have a place on our plates and in our hearts. There are actually two types of carbohydrates: simple and complex. Simple carbs like white bread or refined sugar, provides you with short-lasting energy and few nutrients. This is often why you may not feel full or satisfied after eating them. Complex carbs like whole grains and sweet potatoes provide you with longer-lasting energy as well as fiber, vitamins, and minerals.
There are three parts of a whole grain kernel: the bran, germ, and endosperm. The bran is the outer layer that is rich in fiber, B vitamins, iron, magnesium, zinc, copper, antioxidants, and phytochemicals, which have been studied for their role in destroying free radicals and helping prevent diseases. The germ is the center of the seed and is rich in healthy fats, vitamins E and B, phytochemicals, and antioxidants. The endosperm is the inner layer that contains carbohydrates, proteins, and a few vitamins and minerals.
During the milling process the bran, germ, and all their nutrients are stripped away leaving only the endosperm. This process creates a simple carbohydrate. This isn’t to say you should never eat simple carbs, you simply want to make at least half of your carbs complex. Life is stressful enough, no need to restrict yourself, it’s all about balance!
