Carbohyrates

What Are These

We’ve Developed Realistic Methods For Balanced Nutrition

Our meal plan for a day has on average around 14 different items, the range is between 7 and 20 items for 2 meals.  Don’t worry a Chef level of cooking expertise is not required, and where required the instructions and videos will guide you through the process.

All The Facts About Carbohydrates

what are carbohydrates

There are 3 main food groups (macronutrients), which are carbohydrates, fat and protein.  Carbohydrates are often referred to as carbs.  Carbs are formed of either starch, fibre or sugar (yes all sugars!).

WHAT HAS HAPPENs with excess glucose within the body

When carbs are broken down to glucose (sugar), insulin places this energy into cells.  As is all to often there is an excess of glucose is sent back to the liver to be converted to glycogen, which is then stored in muscle.  Further excess is sent back to the liver and converted to triglycerides – STORED AS FAT.  Some of the triglycerides remain present within the blood.  Excessive triglycerides thicken the blood and are a significant marker for potential strokes and heart attacks.

what carbs breakdown to sugar

Rice, pasta, breakfast cereals, bread, potatoes, cakes, biscuits, vegetables, fruit, fruit juices.  Don’t worry not all carbs are created equally.

why are excess carbs not advertised to turn to fat

They are.  It is one of those facts that are in plain site and ignored or not taken in.  For several years the UK Change4Life adverts have warned that sugar can turn to fat:

(2018 version mentions fat)

(2019 version removes fat reference)

world health organisation evidence review 1964

A medical officer for the WHO in Geneva collected every study he could find and concluded that any link between dietary fat and heart disease was, at best, weak and unreliable.

why are some carbs bad?

As detailed carbs turn in useable energy in the form of glucose, with the excess turning into fat and fat in the blood (triglycerides).  High glycemic carbohydrates require a disproportionate amount of insulin (the hormone produced by the pancreas) and often over a prolonged period of time.  Over time this can have a negative impact on health.  When insulin is raised it is not possible to metabolise fat (the opposite of what is desired).  Sweeter carbs are hyperpalatable and readily available.  Highly processed carbs are usually “simple” so not only require more insulin to clear but raise blood sugar often into diabetic territory (even in a healthy person) for a short period of time – in a diabetic or glucose intolerant person this scenario is a ticking time bomb.

Complex carbohydrates do not raise the blood sugar as high, but may still require a lot of insulin over a longer period of time (still not ideal).

Excessive insulin increases fat storage.  It inevitably leads to insulin resistance which is a precursor for Type 2 diabetes.  High insulin is at the root of some cancers and other chronic conditions.

HOW DOES THE BODY REACT TO carbohydrates

When we eat our body has to decide what it is going to do.  Eating fat causes almost no hormonal reaction.  Protein causes a moderate response in the production of minimal insulin.  Carbohydrates cause a medium to extreme hormonal response, with the pancreas having to secrete insulin to deal with the glucose this macronutrient creates (it is important to push the glucose into muscles and cells).

why are carbs not advertised to breakdown to sugar

This would potential cause billions in lost revenue

glycemic index and load

Foods are rated on a scale of 0 – 100, with pure glucose being rated at 100.

Low GI = 55 or less

Mid Range GI = 56 – 69

High GI = 70 or more

Glycemic load is an approximation of the carbohydrate impact of food based on the glycemic index.  This is expressed via a formula of games of carbohydrate multiplied by the GI, which is then divided by 100.

 

more high gi food examples
what do carbs do?

The body can run off of either glucose or fatty acids derived from fats.  Carbs provide energy.  The body will burn carbs in preference to fat; which is why loosing weight is easier if carbohydrates are reduced i.e. the less there is, the quicker the body can tap into burning body fat.

Pete Ahrens research 1957

Pete Ahrens research suggested that carbs found in cereals, grains, flour and sugar might be contributing directly to, if not causing, obesity and disease. And he correctly predicted that a fat reduced diet would increase consumption of these foods.

While everyone was obsessed at the time with serum cholesterol, Ahrens was interested in triglycerides. His experiments consistently revealed that triglycerides shot up whenever carbs replaced fat in the diet (i.e. cereal instead of egg and bacon for breakfast). Ahrens found that triglycerides would cloud up the blood with a milky white liquid with someone on a high carb diet, whereas a contrasting clear blood plasma belonged to someone on a high fat regime.

High triglycerides are also usually found in diabetics and because diabetics are at a higher risk for heart disease there was a case for a common cause – excessive weight gain. Whatever was causing people to get fat was spiking their triglycerides and also leading to heart disease and diabetes. The probable cause that Albrink and Ahrens identified in the 1960s was carbohydrates. Ahrens was concerned that the low fat diets being prescribed would worsen triglyceride levels and exacerbate the problem of obesity and chronic disease.

This was the 1960s people!  Any of it ringing bells in your head, it should be. Why was this ignored!