5 Qualities the Best People in the keto net carbs or total carbs Industry Tend to Have

What Are Carbohydrates

™

Carbohydrates are starches that turn food into energy. If you're not active, then the carbs you take in turns into sugar causing your blood sugar to elevate. These foods contain carbon, hydrogen and oxygen that burn fuel in our bodies.

What Kinds of Foods Have Carbohydrates

Starchy foods are found in potatoes, bread, rice, and whole grains. When eating foods high in carbohydrates, you want to eat less of them and eat more meat, poultry, fish, small pieces of fruit and vegetables. We need 50 grams of starches per day. If you exercise, then you can eat more, but don't go overboard.

How Carbohydrates Work

Starches provide energy for our central nervous system, helps maintain muscle function, prevents the protein from breaking down and enables fat metabolism in our bodies. Also, starches help with brain function such as memory and mood swings.

Added Carbohydrates in Processed Food

Processed foods such as candy, soda, processed sugar, white bread, white rice, cereals, ice cream to name a few, are foods to avoid. These foods offer keto net carbs or total carbs no nutritional value and, later on in life, it can lead to diabetes, heart attacks, strokes and hardening of the arteries. Eating more fresh fruits and vegetables helps to maintain a healthy weight overall.

How Carbohydrates Breakdown in the GI Tract

Depending on your metabolism (how your body burns fat), some people burn calories faster, so starches don't stay in the digestive tract, which causes the body's sugar level to go down. With other people, starches break down in the digestive system longer causing blood sugar to elevate. Starches that digest slower in the body can contribute to weight gain along with blood sugar spikes.

Nutritional Labels on Food Packages

When shopping at your local grocery store, look for labels in the subcategories: sugar, sugar alcohol, and fiber. Also, check for a number of carbohydrates. When figuring out carbohydrates, take the total amount of carbs and subtract them from the total grams of fiber, that is your total amount of carbs on the package. For example, a package of bread has 25 grams of carbohydrates and 5 grams of fiber, you subtract (25 grams of carbohydrates from 5 grams of fiber, which gives you 20 grams of carbohydrates in the package of bread).

Controlling Portions When Eating Starchy Food

image

When eating foods high in carbohydrates, you want to eat them in smaller amounts. Instead, eat more fresh vegetables, cooked or steamed. For example, when eating spaghetti, you might want to measure the noodles to one-fourth on your plate instead of filling the whole plate. Also, avoid having a roll or breadstick with the pasta, but instead have a plate full of steamed or cooked vegetables.

Results of a Low Carb Diet

When going on a low carb diet, you may want to let your doctor know. Cutting back on carbohydrates can have positive effects that can lead to weight loss and lower blood sugar, but it can also have bad results, such as fatigue, low blood sugar, which can lead to hypoglycemia in diabetics, weakness, and lower energy. So it might be a good idea to cut back on your starches instead of cutting them out of your diet.

image

A Growing Threat to Health

Metabolic syndrome might be the most under appreciated threat to American health. There's a good chance you've never even heard of it. If you have heard of metabolic syndrome, you probably don't know exactly what it means.

Metabolic syndrome is defined by the presence of several heart disease and diabetes risk factors. Metabolic syndrome risk factors include:

High blood pressure

High triglycerides (fat in the blood)

Low HDL ("good") cholesterol

Insulin resistance or high blood sugar

Carrying excess weight around the belly and upper body (central obesity)

We know metabolic syndrome greatly increases the risk of heart disease, diabetes, and stroke. New research suggests it increases cancer risk too. People with metabolic syndrome have up to two and a half times the risk of dying of cancer compared with healthy adults.

Up to 25% of US adults have metabolic syndrome. This is no rare condition. Put all of this together, and you have the makings of a lot of illness and suffering.

Blood Sugar Blues

image

One feature of metabolic syndrome is insulin resistance. Insulin is the hormone that allows sugar (glucose) to move from our blood into our cells. Inside our cells, sugar can be used for energy. With metabolic syndrome, the body is unable to properly use insulin.

This leads to sugar building up in the blood. High blood sugar is very damaging to the body. Chronic high blood sugar can lead to kidney failure, blindness, heart disease, stroke, high blood pressure, nerve damage, chronic pain, dental problems, amputations, and premature death. It also means that our cells cannot get the energy they need.

Finding Your Map for Health

One way to better manage blood sugar is to pay attention to carbohydrates in the diet. Unfortunately, most people believe that all carbohydrates are created equal. Nothing could be further from the truth.

The American Diabetes Association promotes counting carbs to control blood sugar and better manage diabetes. This approach is fine for a start. However, you need to dig a little deeper to understand how different carbs affect our bodies.

Without these details, it's like looking at a map that doesn't show the street names. You can get a general idea of where you are, but you'll have trouble reaching your destination!

Carb Confusion

The latest research on carbohydrates and metabolic syndrome supports what we've been saying all along. If you want the best health that nutrition can offer, you need to turn to the plant kingdom.

The study authors looked at how different sources of calories affect the risk of metabolic syndrome. Calories in the diet come from three major sources: carbohydrate, protein, and fat. We might get a few calories here and there from alcohol too. Hopefully, those aren't a significant part of your intake.

At first look, the results seem confusing. The more fiber a person ate, the lower his or her risk of metabolic syndrome. On the other hand, the more carbohydrates a person ate, the higher his or her risk of metabolic syndrome. How could that be?

The only place you can find fiber is carbohydrates. Protein foods, such as meat, chicken, or fish do not contain fiber. Fats, such as olive oil and butter don't provide fiber either. The only place you can find fiber is in foods that also contain carbohydrates.

Good Carbs, Bad Carbs

The explanation for these confusing results can be found in the type of carbohydrate. By eating the right type of carbohydrates, you can get plenty of fiber, but only a moderate amount of total carbs.

Which carbs are the good ones? Think plants. If the food looks very similar to how it looked when it came off the tree or vine, or out of the ground, it's the right type of carb. These carbohydrates take the form of apples and carrots, oats and broccoli, kale and blueberries...pretty much anything that looks like, well, food!

Plants give us carbohydrates. More importantly, they give us fiber. Fiber is what can help keep metabolic syndrome at bay.

Steer clear of refined carbohydrates. This includes nearly everything that comes in a plastic wrapper or contains more than 3 or 4 ingredients. If you see the word "enriched" in the ingredient list, that's another tip off that this is the wrong type of carbohydrate.

Fabulous Fats

One final note about the research: the right type of fat is important too. Polyunsaturated fats also lowered risk of metabolic syndrome in the study.

The healthiest polyunsaturated fats are found in nuts, flaxseeds, other seeds, olive oil, and other plant oils.

Grab the Right Carbs

The following tips will help you make the most of your carbs. Remember, complex carbohydrates - the ones that are loaded with healthy fiber - are the goal.

Rely on frozen vegetables and fruit for convenience. In most cases, they are as nutritious as fresh. In some cases, they are more nutritious than fresh.

Add a handful of frozen blueberries, strawberries, or blackberries to your oatmeal or cereal.

Eat oatmeal or a high-fiber, whole grain cereal for breakfast. The cereal should have at least 8 grams of fiber per serving.

Pack your favorite omelet with tomatoes, onions, garlic, and fresh or frozen spinach.

Snack on baby carrots, fresh red peppers, and any other vegetable dipped in hummus. It's a double-good-carb-snack: vegetables and beans!

Whip up a big pot of bean soup or chili over the weekend. Pack this for lunch during the week.

Try whole grain pasta instead of white pasta.

Stuff a sweet potato with tomatoes, green or red peppers, broccoli or cauliflower, and onions. Don't forget to eat the skin, a fiber-packed part of the potato.

Get acquainted with leafy greens. Add a few leaves of kale, spinach, or any other green leafy food to your regular salad.

Make sure that your plate at every snack or meal is covered by three-fourths, minimally processed, fiber-rich, plant foods.

For more information or article references, visit .