It is true that some people are more prone than others to sugar imbalances and insulin resistance due to being genetically inclined; however, there are several other factors that also contribute to this condition, including poor diet, food allergies, stress, and an underactive thyroid. When huge amounts of certain carbohydrates are consumed, they do damage and cause these disorders. It helps to understand how carbohydrates can be beneficial as well as bad for the body. Carbohydrates that come from plant sources are excellent sources of energy, as they are completely converted to glucose in the body.
Carbohydrates are polyhydroxy aldehyde or ketone compounds that frequently occur in nature as long-chain polymers of simple sugars. Depending on the degree of polymerization, carbohydrates are categorized as oligosaccharides or polysaccharides, or glycans. Carbohydrates can be defined structurally based on molecular structure. Under this definition, carbohydrates may be classified as simple carbohydrates and complex carbohydrates. Polysaccharides or large molecules composed of straight or branched chains of monosaccharides belong to complex carbohydrates. Complex carbohydrates are found in vegetables, whole grains, beans. They are sugar molecules attached to fats, protein, vitamins, and minerals. These molecules break down slowly in the digestive tract and are gradually absorbed into the bloodstream. This makes a person feel full for a longer time and provides constant energy.
Carbohydrates are monosaccharides and disaccharides are simple carbohydrates. However, simple carbohydrates are not as simple as their name and are found in honey, sugars from fruit, table sugar, and corn syrup. They break down immediately and are absorbed by the blood quickly. Processed carbohydrates are also considered to be a part of the simple carbohydrates and they are found in junk food and sweets, such as pizza, white bread, donuts, soda, ice cream, and candy bars. Children and adults alike love these foods. Unfortunately, what tastes good is not always good for the body. These foods go directly into the bloodstream and require very little digestive activity. When simple carbohydrates are consumed, the pancreas gets confused as to how much insulin needs to be released, because of the sudden surge of glucose. It tries to do its best to cope with the demand and interprets it as a sugar emergency. These huge amounts of insulin released by the pancreas to meet the high demand are extremely bad for health and affect weight.
Another disastrous situation is when sugary foods are eaten alone and not in combination with protein or other nutrients. For example, the insulin secretion is 70% greater after eating a candy than after consuming the same number of calories from some other healthy snack. It is best to avoid simple carbohydrates as much as possible, particularly the carbohydrates from processed foods so as not to cause panic or confuse the pancreas, which can prove to be disastrous to the body.
Carbohydrates are one of the essential basic diet pillars and have various biological functions. In humans, carbohydrates function to provide a source of energy. Although fats and proteins also provide energy, carbohydrates are generally the major source of energy in human diets. Many people can’t consume large amounts of foods containing refined carbohydrates, such as starches and sugars. Low-carbohydrate diets prohibit or limit all foods containing starches and sugars, including cereals, all grains, potatoes, and foods made with them. Low-carb diets are based on the principle that excess carbohydrates are major contributors to large amounts of body fat. It is well known that several common human diseases are aggravated by the ingestion and assimilation of carbohydrates. Among them, diabetics are a result of failure for the human body to control and regulate blood sugar levels. Abnormal blood glucose levels are directly related to surplus carbohydrate ingestion.
Low-carbohydrate foods for a weight loss diet include fish, meats, shellfish, poultry, fats/oils, some dairy products (butter, heavy cream, and some cheeses), all green, other non-starchy vegetables, and other low carbohydrate fruits. Below is a list of low carbohydrate foods having less than 100 calories each serving.
