Well, carbs are cool again.... {evidenced-based article about carbs...yay, carbs are back in vogue!} 8 reasons carbs help you lose weight Eating a diet packed with the right kind of carbs is the little-known secret to getting and staying slim for life. When we talk about the right kind of carbs, we mean Resistant Starch. Hundreds of studies conducted at respected universities and research centers have shown Resistant Starch—such as grains, beans, and legumes—helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol. Sound too good to be true? Here are eight evidence-based reasons you must get carbs back in your life if you are ever to achieve that coveted sleek, slim look. Eating carbs makes you thin for life A recent multi-center study found that the slimmest people also ate the most carbs, and the chubbiest ate the least. The researchers concluded that your odds of getting and staying slim are best when carbs make up to 64% of your total daily caloric intake, or 361 grams. That's the equivalent of several stuffed baked potatoes (a food we bet you've been afraid to eat for decades). Most low-carb diets limit you to fewer than 30% of total calories from carbs and sometimes contain as few as 30 grams of carbohydrates a day. Carbs fill you up Many carb-filled foods act as powerful appetite suppressants. They're even more filling than protein or fat. These special carbs fill you up because they are digested more slowly than other types of foods, triggering a sensation of fullness in both your brain and your belly. Research done at the University of Surrey in the United Kingdom found that consuming Resistant Starch in one meal caused study participants to consume 10% fewer calories (roughly 150 to 200 calories for the average woman) during the next day, because they felt less hungry. Carbs curb your hunger According to researchers, when dieters are taken off a low-carb diet and shifted them to an approach that includes generous amounts of fiber and Resistant Starch foods, something wonderful happens: Within two days, the dieters' cravings go away. The fiber and Resistant Starch fills them up and satisfies them while allowing them to eat the foods they crave. These good-news carbs also raise levels of satiety hormones that tell the brain to flip a switch that stifles hunger and turns up metabolism. Carbs control blood sugar and diabetes The right mix of carbs is the best way to control blood sugar and keep diabetes at bay. In one study at the Beltsville Human Nutrition Center at the USDA, participants who consumed a diet rich in high Resistant Starch foods were able to lower their post-meal blood sugar and insulin response by up to 38%. Eat the carbs you want, but you need to combine them so that they don't cause a spike in your blood sugar. Instead of eating white rice, switch to brown and combine it with beans, corn, or other high Resistant Starch foods that keep your blood sugar more balanced than low-carb diets. Carbs speed up metabolism Carbs high in Resistant Starch speed up your metabolism and your body's other natural fat burners. As Resistant Starch moves though your digestive system, it releases fatty acids that encourage fat burning, especially in your belly. These fatty acids help preserve muscle mass—and that stokes your metabolism, helping you lose weight faster. Researchers set out to fatten up two groups of rats, feeding one group food that was low in Resistant Starch. A second group was fed Resistant Starch-packed food. The rats fed the low Resistant Starch chow gained fat while losing muscle mass. Rats that ate the high Resistant Starch meals preserved their muscle mass, keeping their metabolism moving. Carbs blast belly fat Carbs help you lose your belly fat faster than other foods, even when the same number of calories are consumed. When scientists fed rats a diet rich in Resistant Starch, it increased the activity of fat-burning enzymes and decreased the activity of fat-storing enzymes. This means that the belly-fat cells were less likely to soak up and store calories as fat. Carbs keep you satisfied Carbs keep you satisfied longer than other foods. Here's why: Your brain acts like a computerized fuel gauge that directs you to fill up whenever it notices that its gas tank (stomach) is empty Foods high in Resistant Starch flip on every single fullness trigger in the body. They release fullness hormones in the intestine and make your cells more sensitive to insulin. By increasing your consumption of filling foods and releasing satiety hormones, you'll minimize your hunger and cravings. Carbs make you feel good about you! "Dieters feel so empowered once they lose weight on carbs. For the first time, they are able to lose weight by eating in a balanced manner, without cutting out entire food groups," says Sari Greaves, a registered dietitian and spokesperson for the American Dietetic Association. |
I knew if I waited long enough, they would come back into fashion. ;) |
All I can say is I thought I was going to pass out the first time I tried one of those high-protein low-carb diets.... now I know why! Thanks for posting this....:D |
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Examples of Resistant Starch foods include bread, cereals, potatoes, bananas, black beans, oats, barley, bulgur, brown rice, and corn flakes. Here's one article: What are Resistant Starch foods? - International Business Times |
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My Dr's advice though was to lay off breads.:( So trying harder with the treadmill.:rolleyes: |
I knew there was a reason I was craving hot glazed donuts! As a type 2 diabetic, I understand the need for high quality carbs it just pisses me off that cheesecake isn't one of them :eek::thumbdown. Thanks for the post, Ann, I'm going to save that link so I can read it thoroughly when I have time. |
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First they gave us back eggs, then butter. Now carbs. All we need now is salt and lard, and we've got it made! |
Too bad they didn't state more "evidence" about the "source study" so it would be at least a little credible. Unfortunately without stating the source, it is diluted to an article of opinions without backup. Makes me a little doubtful that this is diet magic. |
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The problem, as I see it is the need for "convenience", "quantity" and "fast", not only in "fast food", but meals that we prepare at home quickly with the help of pre-packaged stuff full of preservatives and chemicals coupled with a lack of hard physical labor (as opposed to exercise at a gym). How many of you remember a grandparent or perhaps great grandparent who lived on the farm, raised crops, or a large table garden, canned their own fresh vegetables, raised their own CHEMICAL FREE beef, pork, chicken, and hunted wild game. My husbands grandmother was one of these. Until she was in ther mid '80's she had a huge vegetable garden and in her younger day she plowed with a mule. She killed a pig after the first hard freeze and smoked/dried her own hams, bacon, etc. She had chickens for eggs and meat. On the other hand she ate lots of bacon, eggs, drank whole milk, chewed tobacco, and rarely went to the doctor. She lived alone until she was in her mid 80's when she had a stroke. Mae lived a good life - when she had her stroke it was "her time to go", but modern medicine kept her alive for several more years during which time she broke a hip at the rehab facility and was never able to live alone again. She died just shy of her 90th birthday. |
Carbs are so important for health. HIgh protein, low carb diets have always been questionable at best. People are eating way too much meat this way and cutting their carb intake to dangerously low loevels. |
I love this thread. Thanks so much for posting this. Nutrition is sooooo interesting. Resistant starches are truly fascinating. I have begun researching their metabolic pathways within the body. There is just so much to them... I, as well, have seen so many go on "Low to Non-existent" Carbohydrate diets, which is so bad for your body. Your brain, feeds exclusively on glucose and its cells require twice as much fuel as any other cell within the body. Eliminating complex carbohydrates, such as the starches and resistant starches found within legumes, rices, and grains, essentially drains the glucose supply from the blood that supports healthy brain activity. Simple sugars are so damaging, in that they provide a bountiful supply of glucose within the bloodstream extremely quickly. The pancreas sensing the over supply of glucose then secrets insulin which promotes the cells of our body to absorb the excess glucose within the blood. Thereby causing the brain to no longer have a consistent supply of glucose which is the reason we get the blahs. A truly viscious circle and destructive cycle. I believe if people really knew the damage that a consistent diet of soda's and candy and simple carbs caused, then they would change their eating habits. Sorry.....prattling on and on....:rolleyes: But......Thanks for posting this and the links. :D |
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It never fails to amaze me at the amount of nutritional information that is continually being discovered! I think the change-over in our healthcare system from diseases-based medicine, to preventative medicine and nutrition is the best possible scenario in keeping our population as a whole healthy. I just finished the book, "Essentials of the US Health Care System" by Leiyu Shi and Douglas Singh. It was amazing, eye-opening, and yet horrific all at the same time. Ehhh ooooo...I am prattling again. But thanks for posting and if you see any articles interesting ....please feel free to send me the links....always interested!:D |
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To be honest, I find nutrition studies pretty frustrating. I read one article a long time ago that made a great point I've almost never seen since: it is extremely difficult for us to study nutrition, because it requires long term study, with a large number of test subjects, and very accurate information. But you can't just take 1,000 human beings and put them in a lab somewhere for ten years while strictly controlling their consumption and activity. That means that nutrition studies are generally short, only contain a few test subjects, and the big killer, rely on self reporting, which is notoriously unreliable. The best book I ever read on nutrition was "Eat, Drink and Be Healthy", though that may be dated at this point. I appreciated that book because it was broken out by study, and showed things scientists are very certain of, less certain of, and what's mainly conjecture. The other thing I've read that really resonated with me is that as omnivores, our bodies are designed to thrive on a dizzying array of food stuffs. Some cultures historically only eat meat (and then from only certain animals); other cultures are entirely vegetarian. That's pretty amazing right there if you think about it. My understanding is that the two best things you can do for your health are: don't smoke; and maintain a moderate body weight. Okay, that's my speech for today. :) |
Don't forget, that when they are talking about carbs, they mean the good kind, the complex carbs in whole grains and veggies. Not the kind of carbs you find in junk food and sugary stuff. I've got a theory about things like butter and fats...we started getting fatter as a society when we started using all the man made crud. Our bodies don't recognize the artificial stuff, so it gets stored as fat. Now, give us REAL butter and our bodies go "I know what to do with this stuff" and uses it for real nutrition. |
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I'll go with something Nancy1999 wrote recently relative to diet: everything in moderation. :) I'll add to your list of the best things you can do for your health: get regular exercise and reduce stress. |
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YOU: On a Diet - Dr. Oz and Dr. Roizen's Guide to Losing Weight - RealAge This is the website of Dr. Oz-- he has been on several tv shows and I think he has his own show now. He also was the author of several books "you... on a diet" is one and it is AMAZING!!!!!!!!!!! I teach food production at a Middle School and I am very passionate about teaching the kids about nutrition-- 3 out of 5 kids will have type 2 diabetes if we don't change the trend !!! So much knowledge is presented everyday that can save our lives.. and most is related to diet!! Yes, carbs are good-- at least 50% should be whole grain -- I agree with chattiesmom... we eat too much junk. Trans fats are worst than fat.. and other additives too. Another problem is serving size. I remember going to mcdonalds as a teenager and getting a hamburger -- it was 1/3 the size of todays hamburgers!!! I fight weight everyday... sometimes I win :p Sorry if I ranted too long... this is a subject near and dear to me. |
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I'm guilty of being able to consume a ridiculous amount of pasta or pizza in one sitting. Starch is my ultimate weakness. |
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