Foundations of Nutrition: Carbohydrates
breaking down the one macronutrient that altered our health..and not in a good way!
“A nutritional crime has been committed. An ancient and healthful nutrient has been transformed into the most harmful substance ever known. It is now the main ingredient in the American diet. What is the violated substance in question? Carbohydrate.” - The Craving Cure, pg. 23.
WHAT IS A CARBOHYDRATE?
Let’s get a bit geeky for a second. Carbohydrates are made of carbon and water, hence the two parts of the word: carbo- and -hydrate. They are found predominantly in vegetables, fruits, tubers, legumes, grains, and sweeteners.
Carbohydrates, in the form of glucose, provide a quick source of fuel for the brain and muscles. In the form of fiber, carbohydrates help provide fuel for our microbiome and ensure regular elimina+on of waste. And when combined with fat and protein, carbs help us fight infec+ons, grow new body issues such as bones and skin, and lubricate our joints.
Carbohydrates can be divided into two basic categories: simple and complex. Simple carbohydrates include monosaccharides and disaccharides, sometimes called ‘sugars,’ and polyols, called ‘sugar alcohols.’ These include both natural and refined substances. They tend to have sweet flavors and while mono and disaccharides are easily absorbed within the digestive tract, polyols are notoriously difficult to absorb.
Complex carbohydrates, also known as polysaccharides, include both starchy polysaccharides (starches) and non-starchy polysaccharides (insoluble and soluble fiber). These are found in plants, while glycogen, another form of polysaccharides, is found in most animal issues. In plants, starch is the storage form of glucose created during photosynthesis. Foods such as potatoes, wheat, corn, rice, and cassava contain a large percentage of starch.
Here is the situation we have today, we are a carbohydrate obsessed culture right now. Our bodies need glucose. Glucose is a fuel that our body needs for bodies to function and can be used immediately or stored for future use. Now, here is the issue, we are now eating too much of the processed carbohydrates and sugars causing an overproduction of glucose and then an overproduction of insulin….this is leading to what we call hyperglycemia….constantly craving more and more carbs. Not only that, we are a society that is continually on the run, skipping meals, while eating these processed foods and sugar in high amounts which is leading to our body getting mixed signals and distorts the body's ability to understand natural hunger signals…what happens then…carbohydrates are being stored as fat…and we are now one of the most obese societies in the world!
Why do we crave this carbohydrate so much? To be honest, it is straight up addictive! We have doctored our carbohydrates into a highly addictive food substance that is the leading cause of obesity. We have taken the foods that are highest in carbohydrates like sugar beet, corn, wheat, fruit, and cactus and processed them down into white sugar, high fructose corn syrup and white flour. We then take these and add them to all our processed foods, restaurant foods and even our baby formula.
We have taken cane sugar, wheat berries, or sugar beets and extracted it out making it hundred times sweeter providing that massive sugar rush in all of our candies and soda. This sugar is as addictive as cocaine and heroin. They are designed to impact our neurotransmitters to give us pleasure, and the neurotransmitters amplify the sensations in a huge way. After this, these same neurotransmitters start broadcasting powerful cravings messages. This circular pattern creates a terrible cycle that leads to a whole host of health problems.
So, we have created a new carbohydrate, the chemically and genetically modified version of cereals, breads, cookies, soda and juice.
“More and more, the real food is being left out altogether. It has been determined that 60 percent of our diet is now composed of stripped sugars and starches with some flavoring and damaging fat thrown in. This means that about 60 percent of our diet contains none of the nutrients required to keep us fit, healthy, and happy. No wonder we aren’t.” The Craving Cure, pg. 27.
How do we get off this wheel? We start to learn what the appropriate complex carbohydrates are needed to fuel our bodies! This is not an easy task, going off highly addictive sugars involves work! So, we work to slowly reintroduce healthy carbohydrates! So we are going to bring in 30% awesome healthy carbs into our daily intake. This starts with mostly vegetables of loads of colors! Not only are the vegetables loaded with healthy carbs, they introduce minerals, vitamins, and fiber too! This can be an extremely challenging process for those of us who have been eating processed foods and sugars for years. The body will not be able to just switch off, so there is a need to work slowly and even eliminate grains, legumes and and some fruits from their diet until the body has adjusted.
WHAT CARBOHYDRATES + HOW MUCH?
Eat 6-12 cups of low carbohydrates a day! Yup, you read that right! Think about two salads and sauteed vegetables throughout your day that can provide that for you! Low carbohydrate foods: asparagus, broccoli, cabbage, carrots, cauliflower, cucumber, etc.
Introduce high carbohydrate foods like sweet potatoes loaded with vitamins and minerals especially the skins! High carbohydrate foods: sweet potatoes, potatoes, yams, beets, parsnips
Grains + Legumes: This one is tricky! This is the most commonly eaten carbohydrate in the US. There is a fine line with grains and legumes, they can spike blood sugars and create serious havoc on healing, so choosing the right ones is key! They are also difficult to digest. The key is properly preparing them. Soaking them is important, we will cover this in another article! Grains: amaranth, buckwheat, cornmeal, millet, quinoa, Rice, Wild rice, etc. Legumes: Aduki beans, Black, Fava, Garbanzo, and Kidney beans.
Fruits: healthy fruits in moderation do have sugars, but they also contain fiber, minerals, and vitamins that can mitigate the effects of the fructose response. Fruits: blueberries, raspberries, apples, bananas, etc
Always return to your 30% Protein/30% Carbohydrates/40% Fats - Your daily plate of food should maintain this and you will slowly find success! It takes work and support, and I am here for you! Learning new habits is hard, you will fumble and stumble, but the cool part..each day is a new day and you can start over.
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