Group 2 – Complex/Starchy carbs (grains, whole wheat pasta, brown and wild rice, legumes, quinoa, potatoes /sweet, yams) These are the lower Glycemic carbs full of fibre, starch and also have essential nutrients so when consumed it keeps our blood sugars lower and gives us longer lasting energy. These are also a must for a healthy diet but of course also in the right amounts, I look at carbs as our energy(gas) so the amount of energy we output should determine the amount of simple and complex carb we take in…if the gas tank is spilling over we will likely gain fat, if the gas tank is lower we will simply be lacking energy and more likely to tap into fat stores for energy, so its a fine line we need to determine and yes there is some formulas that should get you started and close in the amounts to consume. We can burn fat at any time it is just more likely for us to burn more body fat when our carb (glucose) levels aren’t high.
Group 3 Complex/Fibrous Carbs (Most all Veggies/Greens)
Now, these are the carbs that are an absolute must and are #1 for health and weight loss, which are rich in vitamins, minerals, phytochemicals and other nutrients the brighter the better and most common is Green. Now, these seem to be the least consumed in the North American diet and should be the most consumed, in fact, we really can’t over eat these amazing foods and should be eaten with every meal. They are a huge aid in the digestion process and are extremely low in calories per portion amount.
So now that we understand the difference in Carbohydrates, I’ll fill you in on why we need to worry about Glycemic index. We need carbs for DNA, RNA and they are the best fuel source for our bodies, using carbs for fuel will allow Proteins to be used for building muscle, detoxification, and fats for repair and formation of cell membranes, synthesis of cholesterol and hormones and regulation of immune system and inflammation activity and both will then be used less for fuel. Also, we need the essential nutrients from both simple and complex carbs, keeping out anything refined, this will give us long-term great health. The Glycemic index is important as we want to keep our blood sugars level as possible anytime there is a spike usually always from refined sugars our pancreas has to excrete insulin to bring our blood sugars down, every time we get a spike we are prone to store body fat and if this is done too often for too long we can wear down our pancreas and we become very carb sensitive and even diabetic. Usually, when this is occurring we are also overeating and consuming a highly positive calorie intake(and this can be from Protein, Carbs or Fats) and that also generally leads to fat gain as well. I hope you fully understand the Importance of Carbs, but also how they can cause so many problems when eating the wrong ones.
Refined Carbs are the #1 cause of obesity, diabetes and many many other health issues and they come in so many different forms so please be cautious and aware of what we are feeding ourselves and our family. When figuring out the right ratio of simple and complex carbs it is different for each individual, we need to consider weight, gender, goals and of course output(how much and what activity is being done) for the majority that 40%-60% of total caloric intake, keeping refined carbs to nil and healthy Veggies and Fruits as the main source along with some starchy complex carbs with each meal will be enough for great success and long-term great health.