They're comfort and energy foods. They make you fat.
They're an essential part of your diet. They should be avoided.

What do you believe?

For years the message to those who wanted to eat healthy has been to decrease fats, increase complex carbohydrates, and eat moderated amounts of protein.

Now the messages are more complicated with more voices being heard. Some of the most popular recent diets preach an anti-carbohydrate, high protein diet. They suggest, maybe not blatantly, that dieters should ignore the recommendations from some very well known and respected health organizations including the American Heart Association, American Dietetic Association, and American Diabetes Association.

The answer is common sense. Nutritionists never said there was only one way of doing things. They maintain the best way for most people to succeed in their dietary endeavors is to follow standard, proven methods that include using the food group as a foundation. "Fad diets are appealing because they normally produce fast results and work as long as the person stays on the diet. However, the diets are generally unbalanced and unhealthy and hard to maintain long-term," says Deb Lidd, a registered dietitian at University of Iowa Hospitals and Clinics.

Make your carbs count

Simple carbohydrates are forms of sugar such as sucrose, glucose, dextrose, and fructose. Because they are released quickly into the bloodstream, they (except fructose) make less than desirable sources of energy. When blood sugar levels increase quickly, insulin is released to counteract the increased blood sugar levels. Insulin is very efficient, and often blood sugar levels drop leading to lower energy levels, and possible headaches and hunger.

Complex carbohydrates hold the nutrition advantage over their sugary cousins because these foods are packed with vitamins, minerals, and fiber. Because they're naturally low in fat, eating them in place of higher-fat foods helps you achieve the high-carbohydrate, low-fat diet that promotes good health and protects against disease. Most complex carbohydrates are digested more slowly than simple sugars and release glucose at a slower rate, resulting in a steadier level of blood glucose. In addition, a gram of carbohydrates has four calories compared to nine calories in a gram of fat, so eating more carbohydrates and less fat can help you shed pounds when portion sizes and total calories are under control.

Not all the carbohydrates you eat must be complex. The American Dietetic Association recommends that 55 to 60 percent of total daily calories come from both simple and complex carbohydrates. This includes the simple carbohydrates found in nutrition-packed fruits, vegetables, and milk, and allows a bit of room for higher-fat, higher-calorie sweet treats, too. But most of your carbohydrates should be the complex type.

If a diet is consistently low in carbohydrates and requires the breakdown of proteins and fats for energy, a series of undesirable side symptoms experienced are similar to starvation. There is an unexplained loss of large amounts of both sodium and water, which explains the rapid loss of body weight for individuals who follow a low carb diet. Sodium loss leads to potassium loss, which usually leads to weakness. Muscle wastage is a result of breaking down of protein. The breakdown of fat produces a chemical byproduct called ketones which can lead to ketosis which changes the acid base balance of the body. This interferes with normal functioning of various body processes as well as fatigue, dehydration, and bad breath.

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Chemically, carbohydrates are a large group of sugars, starches, celluloses, and gums that contain carbon, hydrogen, and oxygen in similar proportions. Carbohydrates are the most abundant organic compounds found in nature derived almost entirely from plant-based products. Carbohydrates are a great source of fuel for your body. You can get energy from three sources, the three macronutritients &emdash; fat, protein, and carbohydrates, but carbs are the most efficient.

The body converts both simple and complex carbohydrates into glucose (blood sugar) to use for energy, but it can't tell the difference between glucose supplied by a pile of jelly beans (simple carbs) and that supplied by a plateful of pasta (complex carbs). Your muscles and brain require a steady supply of glucose for energy. This is why your blood sugar level affects your mood and behavior.

In the absence of glucose stores, your body breaks down muscles and fat for fuel. However, the body designed this process only for a short-term way to produce glucose required by the brain and muscles.

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Carbohydrates (carbs) are one of the three basic food groups along with fat and protein.

One gram of carbohydrates equals four calories.

The body converts carbs into glucose, which is used by the brain and stored within the liver and muscles.

Carbs provide fuel to be used by the body as its primary source of energy.

Carbs are vital in preventing protein from being wasted as a source of energy. This allows protein to do the job of maintaining and repairing muscle tissue.

Whether you consume simple sugars or whole grains, pound for pound you get the same amount of energy.

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Complex carbohydrates hold the nutritional advantage over the simple, more sugary simple carbs.

Complex carbs are packed with vitamins, minerals, and fiber.

Naturally low in fat, complex carbs help you achieve a low-fat diet that promotes good health.

In addition, a gram of carbohydrates has four calories compared to nine calories in a gram of fat, so eating more carbohydrates and less fat can help you shed pounds when portion sizes and total calories are under control.

Complex carbohydrates are released more slowly into the bloodstream allowing you to sustain your energy level longer.

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For more information:

• American Diabetes Association
  Nutrition
  
  
• American Heart Association
  Diet & Nutrition
  
  

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