Carbohydrates – ‘Simple’ Carbs and ‘Complex’ Carbs

I’ve discovered that a diet containing moderate amounts of protein (around 30 percent), moderate carbs (around 50 percent) and lower to moderate amounts of “good” fat (around 20 percent), works best for most people and can easily be followed for life.

To make this simpler, to determine how many carbs you should try to eat each day, take your current body weight times eight. (I’ll use an example of a 200 lb person for illustration.)

200 x 8 = 1600 calories per day

This will be a good starting point for the number of calories you’ll want to consume each day while trying to drop the pounds. You may have to adjust it depending on your results.

Then take this number and divide it by two. Why? Because I recommend 50% of your calories come from “good carb” sources.

1600 calories / 2 = 800 calories

Then divide this number by four, which is the number of calories in a gram of carbs.

800 calories / 4 = 200 grams of carbs per day. Voila!

Now, keep in mind that these carbs should be spread out over five mini-meals during the day. And, the BEST times to eat carbs are within an hour of waking up and right after you exercise. This is when your body is “primed” to store the carbs in your body cells and muscles, for use as energy, rather than as fat.

You asked which to avoid. Well, “simple carbs” are the WRONG ones. Examples of simple carbohydrates include those found in soft drinks, many “fruit” juices, candy bars, ice cream, donuts, syrups (in canned fruits too), and processed white breads and rolls.

Even though they may be tempting, these foods are the ones that “absorb quickly,” spike your blood sugar, and signal a fat-storing hormone called insulin to be unleashed. Then after this sugar is packed away as fat, your blood sugar levels go crashing.

This zaps your energy and creates a breeding ground for uncontrollable cravings and never ending hunger. (Limit your intake of these foods to your “splurge meal” once a week).

Complex carbohydrates, on the other hand, have all the right stuff. These foods are the ones that feed your body the energy it needs in a steady fashion (none of this blood-sugar roller coaster business) while also adding fiber and important vitamins and minerals to your diet.

Complex carbohydrates can be further broken down into what I like to call “energy carbs” and “color carbs.” Energy carbs are nutrient-dense turbo chargers. If you’re looking for power and vitality, these little gems are your best bet. But be careful not to over-indulge because these foods can have lots of calories. I suggest a maximum of three servings of these energy carbs a day. A serving is about the size of your clenched fist.

Here are some great ENERGY carb selections:

1. Whole-grain breads
2. Whole-grain oatmeal (not instant)
3. Long-cooking cream of wheat
4. Whole-grain pasta
5. Corn tortillas
6. Brown rice
7. Baked potatoes
8. Sweet potatoes

“Color carbs” are rich sources of fiber, but their real claim to fame is in providing phytonutrients, which are important chemicals found in plants that support a variety of health functions. A specific family of phytonutrients called anthocyanins are the compounds responsible for giving fruits and veggies their vibrant color.

Here’s the real kicker though—anthocyanins also pack a powerful antioxidant punch. Different color pigments carry different health benefits.

For example, lutein, an important nutrient for eye health, is found in yellow-green vegetables such as corn and peas. Lycopene in tomatoes makes them red, but it may also support prostate health. Sulphorapane gives broccoli and Brussels sprouts their green color, but it also happens to be a potent weapon against cancer.

So, load up on colorful fruits and vegetables, the brighter colors, the better. Now here’s a BIG tip. If you’re ever going to overeat on anything, try your best to make it on these color carb foods, which I’m putting as #9 on today’s list.

Why? Because they’re packed with nutrients and low in calories. I suggest a minimum of three servings of these color carbs a day. A serving is about the size of your clenched fist.

Persevere and you will reach your goals!!!!
Annie Pattichi
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