CARBOHYDRATES AS A FOOD SOURCE:
The second food source we want to familiarize you with pertains to carbohydrates. Carbohydrates are not an integral part of body composition. No single part of the body is made up of carbohydrates. Even though the body does not comprise itself of carbohydrates, they are necessary to provide energy to muscle and to the brain and are essential for their proper function. Proper balance of carbohydrate and carbohydrate breakdown in the body is processed and regulated by the hormone called insulin. Simply put, carbohydrates breakdown into sugar. As we have explained previously, when carbohydrates breakdown into sugars, insulin is responsible for controlling sugar content in the blood. Thus, people with either a high blood sugar or a low blood sugar condition are dependent on maintaining a stable insulin level. An important factor to understand is that the body can utilize only so many carbohydrates in one sitting. Diets high in carbohydrates, that is to say, that people who eat more carbohydrates then their bodies need, will store the excess carbohydrates and glucose (blood sugar) as fat! As you will find out later, too many carbohydrates at one sitting will kill any fat burning process and play havoc to the long term success of permanent weight loss. It goes without saying that too much of any food at one sitting will be stored as fat and that overeating is one of the major problems people struggle with! Many people starve themselves all day and eat a huge meal or “get their money’s worth” at an all you can eat restaurant.
Carbohydrates are categorized in a range from simple to complex and are sometimes listed according to an index called the glycemic index. The glycemic index (GI) is a rating given to measure the absorption rate or digestibility of a carbohydrate. The glycemic index refers to the body’s ability to breakdown the carbohydrate source over a period of time. Simple carbohydrates have a high index number because they are quickly broken down and cause a quicker release and influx of sugar into the bloodstream. This quick release of sugar into the bloodstream causes a more rapid response or a spike in insulin. If you remember one thing about carbohydrates, remember that this is undesirable because the fat burning process shuts down in response to a spiking insulin level in your bloodstream.
THE GLYCEMIC INDEX (GI) OF COMMON FOOD
Simple HIGH (over 80) - Simple Carbohydrates
. Glucose (white sugar), corn flakes, carrots (cooked),
. potatoes (instant, mashed), maltose, honey, white bread.
. MEDIUM (60 - 80) - Medium Carbohydrates
. Whole wheat bread, white rice, potatoes (new), bananas,
. raisins, brown rice, shredded wheat, mars bar.
Complex LOW (less than 60) - Complex Carbohydrates
Spaghetti, sweet corn, potato chips, oatmeal, sweet potatoes, peas, oranges, apples, ice cream, yogurt, sucrose, all bran, fructose.
There are a number of factors that contribute to fat storage. One that is commonly overloked is a desensitized insulin level associated with low chromium diets. The other as previously mentioned is the excessive intake of carbohydrates.
Chromium Picolinate: This supplement is important for fat metabolism, enzyme activation, the regulation of cholesterol and stablizing insulin levels.
MORE INFORMATION RELATED TO CARBOHYDRATES!
When our bodies start adding body fat, it is most likely because our metabolism has slowed down from poor eating habits and lack of exercise. Even though our body has settled into a fat storing mode, it will keep working and functioning as usual. To add to this, our mind will form a comfort zone because it is satisfied that our body is functioning at an acceptable level. Our body and mind work in unison, not realizing the damage it is doing to our organs. That excess body fat represents undo stress to our heart, liver, and other vital organs. There are two different categories of eating habits, psychological eating and physical eating.
. Psychological eating is linked to:
1. Emotional Problems 2) Boredom 3) Stress 4) Peer pressure
Psychological eating can be complex and may sometimes need to be addressed with the help of a licensed counselor, psychologist or psychiatrist, depending on the severity.
Physical eating is linked to:
1) Low blood sugar, 2) Sense of food (sight, smell, sound, taste, touch)
. Physical eating habits can be associated to a craving triggered by low blood sugar and through our bodies sense of food. When your body has a low blood sugar level, your body starts craving food. Your senses become stimulated to make you more aware of the food around you. Those cravings can be triggered by all or one of our senses whether it is through sight, smell, taste, or even talking about food and even touching food. This will drive some people into a point of radical behavioral craving. Not only will your body crave food, but it will often seek out other substances that may be a stimulant to provide the missing source of energy. These substances may not just be food sources like sugar and other refined foods, they may include stimulants like cigarettes and caffeine from coffee and soft drinks. Even alcohol can become a source for breakdown to supply sugar! The body is simply trying to stabilize or normalize itself. Oftentimes there can be a combination of psychological and physical eating. This is why some people develop an enormous psychological and physical desire for food.
Many people become “sugar burners.” When these people develop low blood sugar it creates a sugar withdrawal and is as addictive as any drug. These people become famished and suffer terribly! This is the reason why the 70/30 program works so well! It can stabilize blood sugar throughout your day so that you will not crave sweet foods as often. Some of the side effects from low blood sugar or (hypoglycemia) are:
1) Severe fatigue
2) An almost supernatural craving for sugar
3) That your concentration may be affected
4) Feeling irritable & depressed
5) That you may feel fidgety, anxious, or exhibit fits of anger
According to some remarkable studies by Judith and Richard Wurtman of MIT, the body responds to low blood sugar by producing seratonin which is a proven tranquilizer!
The body uses three food sources to provide energy and nutrition to the body: protein, carbohydrates and fat. As we know the body will store all three sources. Each food source plays a role in body composition. It is so true, we are what we eat!