A component of food that supplies energy (calories) to the body. One of the three macronutrients (along with proteins and fats). Three broad categories of carbohydrates are sugars (also called simple carbohydrates), starches (also called complex carbohydrates), and fiber. Except for fiber and resistant starch, carbohydrates cause more and faster blood glucose rises than the other macronutrients. Fiber and resistant starch are not digested in the small intestine, but have many positive effects.

Carbohydrates are incredibly tasty - no argument there!  Potatoes, breads, pasta, and all the toppings that go on top of each one.  My mouth waters just thinking about…Apple-Banana Bread, Blueberry and Oat Bran Muffins, Chewy Pizza Bread, Bagels, Spaghetti, Fettuccine Alfredo, Lasagna, Fried Garlic Pasta, Potato chips (so many great flavors to choose from), Baked Potatoes with lots of sour cream, bacon bits, cheese and chives…and of course Mexican Refried Beans, Fried Rice (all grains), and Chinese Chow Mien Noodles, do I need to go on? 

Carb addiction knows no boundaries - men, women, athletes, businessmen, you name it - Carbs are just plain hard to resist…and if not controlled, they’ll quickly “pack on the pounds”!

  And which weight loss plans can you trust?

America has become increasing obese - adults and children alike.  Some have even called it it an epidemic.  It is no great surprise to anyone that overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Losing weight reduces the risk.   Consider the following facts concerning weight loss:

• An estimated 300,000 deaths per year may be attributable to obesity.
• Even moderate amounts of excess fat (10 to 20 pounds for a person of average height) increases the risk of death, particularly among adults aged 30 to 64 years, especially if this fat is stored as abdominal fat tissue.
• Individuals who are obese (BMI > 30) have a 50 to 100% increased risk of premature death from all causes, compared to individuals with a healthy weight.
• Heart disease is increased in persons who are overweight or obese (BMI > 25).
• High blood pressure is twice as common in adults who are obese than in those who are at a healthy weight.
• A weight gain of 11 to 18 pounds increases a person’s risk of developing type 2 diabetes to twice that of individuals who have not gained weight.
• Overweight and obesity are associated with an increased risk for some types of cancer including endometrial, colon, gall bladder, prostate, kidney, and postmenopausal breast cancer.
• Women gaining more than 20 pounds from age 18 to midlife double their risk of postmenopausal breast cancer, compared to women whose weight remains stable.

One of the newer and more interesting weight loss programs as of late has been the development of low carb diets from a slightly different angle.  That new weight loss angle is the ability to eat carbohydrates while neutralizing a large percentage of the calories form the carbs.

Benefits of a Low Carb Diet!

Cutting Carbs Reaps Rewards

There are a lot of potential benefits to reduced-carbohydrate diets. Some of them have been intensely studied, while others have been commonly reported among people who have reduced the carbohydrate in their diets. Not everyone will gain all these benefits, of course. People who are more sensitive to carbohydrates are probably more likely to receive more benefit.  Scientifically DemonstratedAlthough I have linked to only one study for each of these claims, there are many studies, often going back decades, that show similar results. This is why I feel safe in saying these results have been demonstrated. However, note that in many of these studies, people were not screened for factors such as insulin resistance. If the group most likely to benefit is studied, rather than a random sample, the results could be stronger.

• Weight loss (even when not consciously restricting calories)
• Improved triglycerides
• Reduced blood glucose for diabetics and pre-diabetics
• Increased HDL (“good”) cholesterol
• Improved insulin sensitivity
• Decreased blood pressure
• Lower blood insulin level
• Compared to high carb weight loss diets (and when combined with exercise), less muscle mass lost
• Ketogenic diets (one type of low carb diet) used to treat seizure disorders

Commonly Reported

These are some of the most commonly reported benefits in low carb forums, support groups, and informal surveys.

(Some have preliminary scientific evidence, but more subjective improvements are harder to study.) The first two are by far the most commonly reported, and these benefits usually happen by the end of the first week, although sometimes it takes another week or two. Results are obviously going to be variable between individuals. 

• Increased energy
• Cravings for sweets gone or much less
• Better mental concentration; no “brain fog”
• Improved mood; emotions more even
• ”Compulsive” or “emotional” eating gone
• Improved dental hygiene (less dental plaque; improved gum health)

Sometimes Reported

These are more variable, partly dependent upon the symptoms the person was having in the first place. Again, a low carb diet can in no way be considered a cure for these conditions, and this is not a scientific survey. Also, rest assured I am not listing every benefit I have ever heard of - these have been mentioned enough to make me think that there is validity to them for some people.

• Improvement in joint or muscle pain
• Fewer headaches
• PMS improved
• Gastrointestinal symptoms, such as heartburn, improved
• Improvement in skin appearance

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Carbs are really good eats.  They may taste like the perfect foods, but they can have their negatives as it pertains to weight loss.  Low carb diets can be very good and we of course especially like the idea of using CarbCruncher to effectively neutralize carbs and as such either lose the weight that you have gained or to maintain your fitness level and still enjoy potato chips – obviously with some moderation.  To better understand the low carb diet - weight loss process; let’s look at carbohydrates more carefully.  Alternative Names     

Starches; Simple sugars; Sugars; Complex carbohydrates; Diet - carbohydrates; Simple carbohydrates

Definition     

Carbohydrates are one of the main dietary components. This category of foods includes sugars, starches, and fiber.

Function     

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body.

Food Sources     

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars while complex carbohydrates have three or more.

Examples of single sugars from foods include fructose (found in fruits) and galactose (found in milk products). Double sugars include lactose (found in dairy), maltose (found in certain vegetables and in beer), and sucrose (table sugar). Honey is also a double sugar, but unlike table sugar, contains a small amount of vitamins and minerals. (NOTE: Honey should not be given to children younger than 1 year old.)

Complex carbohydrates, often referred to as “starchy” foods, include:

• Whole grain breads and cereals
• Starchy vegetables
• Legumes

Simple carbohydrates that contain vitamins and minerals occur naturally in:

• Fruits
• Milk and milk products
• Vegetables

Simple carbohydrates are also found in processed and refined sugars such as:

• Candy
• Table sugar
• Syrups (not including natural syrups such as maple)
• Regular (non-diet) carbonated beverages, such as soda

Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called “empty calories” and can lead to weight gain. Also, many refined foods, such as white flour, sugar, and polished rice, lack B vitamins and other important nutrients unless they are marked “enriched.” It is healthiest to obtain carbohydrates, vitamins, and other nutrients in as natural a form as possible — for example, from fruit instead of table sugar.

Side Effects     

• Excessive carbohydrates can cause an increase in the total caloric intake, causing obesity.
• Deficient carbohydrates can cause a lack of calories (malnutrition), or excessive intake of fats to make up the calories.

Recommendations     

For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber.

Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit such sugars.

To increase complex carbohydrates and healthy nutrients:

• Eat more fruits and vegetables.
• Eat more whole grains, rice, breads, and cereals.
• Eat more legumes (beans, lentils, and dried peas).

Here are recommended serving sizes for foods high in carbohydrates:

• Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
• Fruits: 1 medium size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
• Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
• Dairy: 1 cup of skim or lowfat milk

For information about how many servings are recommended see the food guide pyramid.

Here is a sample 2,000 Calorie menu of which 50-60% of the total calories are from carbohydrates.

• Breakfast
  • 1 cup of raspberries
  • 1 1/2 cups of unsweetened cereal, with 1/2 sliced banana
  • 1 cup of skim milk
  • 1 slice of whole wheat toast
  • 1 teaspoon of margarine
  • 1 teaspoon of jelly
  • coffee or tea
• Lunch
  • turkey pita pocket sandwich (2 slices of whole wheat pita bread, 3 ounces of lean turkey breast )
  • 1/2 cup of shredded lettuce
  • 1/2 cup of diced tomatoes
  • 1/2 cup of green peppers
  • 1 tablespoon of salad dressing
  • 1 cup of skim milk
  • 2 fresh, medium-sized peaches
• Dinner
  • 4 ounces of broiled salmon with 3 tablespoons of lemon juice, sprinkled with paprika
  • 1 cup of pasta
  • 1 dinner roll
  • 6 steamed broccoli stalks with black pepper
  • salad:
    • 1 cup lettuce
    • 1/4 cup of sliced mushrooms
    • 1/2 cup of sliced tomatoes
    • 1/2 cup of sliced carrots
    • 1 tablespoon of salad dressing
  • 1/2 cup frozen unsweetened strawberries, sweetened with 1 teaspoon of sugar
  • 1-inch slice of angel food cake
  • 1 cup of skim milk

Bottom line is that carbohydrates are just one more piece of the human experience – a tasty piece and one that should be enjoyed and moderated like most all parts of our lives.  We say, be smart, take some responsibility for what you eat, and consider CarbCruncher, a true Phase 2 Carbohydrate – starch blocker.  You’ll lose weight, and maintain your fitness level, and just feel good when you look in the mirror.