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The Truth About Carbohydrates--- Not all Carbs are Created Equal--

By Becky Hand, Licensed & Registered Dietitian

(Found on sparkpeople.com)

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.

The Truth about Carbohydrates Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy. Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup. The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually. During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat. All carbohydrates are not created equal.

There are basically three types of carbohydrates:

1.  Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly.

Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.

2. Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.

Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.

3.  Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways. Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth. Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients. Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water. Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water. Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein. Milk products contain simple carbohydrates along with protein, calcium and other nutrients. Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.

What You Should Know About Low-Carbohydrate Diets
Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.

 

The Body’s Immediate Reaction to Very Low Carbohydrate Diets
When there is a severe deficit of carbohydrates, the body has several immediate reactions: With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance. When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy. Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration. Because of dehydration and a lack of fiber, constipation can result. Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.

The Long-Term Effects of Low Carbohydrate Diets
When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects: The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet. Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout. Kidney stones are more likely to form on high protein, ketosis-producing diets. Over time, high protein diets can cause a loss of calcium and lead to osteoporosis. The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar Question
How do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

 

RULE 1: Include the following in your diet: Fruits: 2-4 servings daily Vegetables: 3-5 servings daily Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily Legumes, beans and peas: 1-2 servings daily Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily: Fruit Juice Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal) White rice French fries Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion: Sugary desserts, cookies, cakes, pies, candies Doughnuts and pastries Chips, cola and carbonated beverages Sugar, honey, syrup, jam, jelly, molasses That’s it! A simple, effective carbohydrate-controlling plan that, when combined with your SparkDiet, allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

Exercising in WaterThink of the Pool as Another Piece of Workout Equipment--

By Liz Noelcke, Staff Writer

(found on sparkpeople.com)

Have you ever considered including water fitness into your exercise routine? This can be a great way to increase strength, flexibility and cardiovascular health. Plus, during the months of summer heat, what is a better way to keep cool?

Water has great properties; one of the best for working out is its resistance power. You can work opposing muscles at the same time. For example, if you are doing curls underwater, pulling up will work the biceps, while pushing down will build up the triceps.

Another great feature about water is its buoyancy, which is simply the tendency or capacity to remain afloat in a liquid. It reduces your weight, therefore putting significantly less stress on your joints, bones and muscles. Compared to other exercises such as running, there is no impact on any of your joints. It is estimated that body weight is compounded up to five times during the heel strike when running or jogging. This is avoided in water. Water fitness requires use of your core as well, that is, utilizing your back, abdominals and obliques. This muscle group is often ignored during other exercises.

There are many ways to get fit and stay cool in the water. Most obviously, perhaps, would be to swim laps or tread water. But you can also jog in the water. Additionally, there is a variety of products available that can increase the resistance in your workout, including buoyancy belts and dumbbells, gloves and noodles. You can actually lift weights underwater.

While exercising in water is totally different from exercise on land, your approach to water exercise should be the same. Continue to warm up and stretch before you start the workout. Maintain the same amount of repetitions you would for exercises out of the water. Also, continue to mix up the exercises you do. Your body needs a variety of exercises, regardless if it’s on land or in water.

Another bonus to water exercise is its usefulness during special circumstances. Ask any professional athlete and they will tell you water exercise is essential when dealing with an injury. It allows you to continue exercising without putting any stress on your injury, thanks to its buoyancy discussed earlier. Also, because your body is supported by water your heart rate is slightly lower, meaning aquatic therapy is relatively safe for obese individuals, pregnant ladies and those suffering from hypertension and heart disease.

Exercising in the water is easy, but for obvious safety reasons it should never be done alone. It’s easy to find someone to exercise with though. Look into classes at your local health club. If none are available or fit your tastes, just grab a buddy and find a pool. When summer ends, you don’t have to stop including water fitness as part of your workout routine. Find an indoor pool and keep going. Have fun enjoying the benefits of a refreshing workout.

Fast food and chain restaurants have evolved significantly over the last few years. Burgers, fries and sodas are still the status quo for many diners, but those who seek healthier foods have plenty of options, from fruit and yogurt parfaits and baked potatoes, to apples cut like fries and grilled chicken. Trans fats have been reduced and eliminated; lowfat milk, fresh fruits and vegetables grace the menus at even the most ubiquitous roadside eateries; and more companies are disclosing nutritional information.

Despite those changes, fast foods menus remain dichotomous: Healthy choices reside next to triple-stacked burgers and extra large fries.

We've rounded up 11 of the worst foods we've seen this year.

Stay far, far away from the foods listed below, and instead select from the plentiful healthy choices at each of the restaurants included in this article.



Starbucks Signature Hot Chocolates

Yeah, yeah, yeah, we know you need your caffeine fix. And yes, we know, Starbucks is delicious. But these Signature Hot Chocolates are drinkable desserts, plain and simple.

The no-frills version has 430 calories, which has more than three times as many calories as a grande skinny Caffè Latte and almost twice as many calories as a skinny Caffè Mocha. (You save a few calories by getting iced hot chocolate, but in the middle of winter, who wants to drink that oxymoron?)

Hazelnut Signature Hot Chocolate (no whip)*
510 calories
22 g fat
14 g saturated fat

Salted Caramel Signature Hot Chocolate (no whip)*
550 calories
24 g fat
14 g saturated fat

Signature Hot Chocolate (no whip)*
430 calories
20 g fat
12 g saturated fat
(*calculated for a grande with 2% milk; add 70-80 calories and 7-8 g fat for the whipped cream, and save 30-40 calories and 3-4 g fat by asking for nonfat milk)



Wendy's Gourmet Mushroom Swiss Burger

Wendy's worked hard to class itself up in 2008, giving its namesake a tuxedo in ads and stressing the freshness and "gourmet" items on its menu. The home of the fresh-never-frozen-burger earned a respectable B rating on its restaurant report card, thanks to a variety of salads and healthy side items such as yogurt, chili, baked potatoes and mandarin oranges. After last year's Baconator, we thought Wendy's had learned its lesson.

Then Wendy's came out with this:
"A 1/4 lb. of fresh, hot 'n juicy beef, topped with natural Swiss cheese, sautéed Portabella mushroom blend, hickory smoked bacon, a savory peppercorn sauce, crisp lettuce and red, ripe tomato."
Gourmet and gourmand aren't synonymous, Wendy's. This burger would be better named the "Glutton Mushroom Swiss Burger." A regular 1/4 pound hamburger has 170 fewer calories and 16 fewer grams of fat! Stick with the chili and a baked potato if you want to watch your girlish figure, Wendy!

600 calories
36 g fat
14 g saturated fat
1.5 g trans fat
110 mg cholesterol
1,090 mg sodium
37 g carbs
2 g fiber
35 g protein




Burger King Mushroom Swiss Steakhouse Burger

Wendy's, we take back what we said. Yours is not the worst mushroom Swiss burger to show up on fast food menus this year. That award goes to Burger King, which relied on Simon & Garfunkel style warbling ballads to sell its upgraded burger:

"Flame-grilled Angus beef, tender mushrooms, warm, melted Swiss cheese,* crispy onions, golden corn dusted bun. (*Processed and pasteurized cheese)"

Burger King doesn't mess around with lettuce and tomato on this burger and nixes the bacon, too. I'm not really sure where those extra 220 calories come from, but they're certainly not helping you reach your five a day vegetable and fruit quota!

Maybe, instead of naming each of these burgers to our list, we should have just named "Mushroom-Swiss fast food burgers" the worst food trend of 2008.

850 calories
48 g fat
18 g saturated fat
2 g trans fat
130 mg cholesterol
1,950 mg sodium
54 g carbs
4 g fiber
41 g protein



Romano's Macaroni Grill
Seared Sea Scallops salad

Why bother even calling this a salad? Could we ask restaurants to have a calorie and fat limit for the salad section? I'd like to be able to order salads without worrying I'm consuming an entire day's worth of protein and fat. Judging from the Macaroni Grill menu, it's impossible to create a salad with more than lettuce and dressing for under 500 calories. Macaroni Grill flunked the Men's Health restaurant review.

"Seared sea scallops, tender leaves of spinach, arugula, feta cheese, crispy prosciutto, toasted walnuts and Parmesan crisps with light citrus dressing."

Psst… vegetables and lean protein taste good. You don’t need to douse them in fat for us to eat them. (Don't you just love that it comes with a "light" citrus dressing? Nothing in this salad is light, judging from the nutritional info!)

1,270 calories
94 g fat
27 g saturated fat
2,740 mg sodium
42 g carbs
76 g protein
6 g fiber



Butterscotch Rocks Pancakes at IHOP

That IHOP doesn't provide nutritional info should be enough reason to skip breakfast. Most of the foods gracing the pages of its large glossy menu are desserts masquerading as breakfast and have more toppings than a banana split!

We shook our heads at the "stuffed" French toast, dropped our jaws at the coffee cake pancakes and finally threw down our forks at the Butterscotch Rocks pancakes:

"Four fluffy buttermilk pancakes filled with pecans, granola and butterscotch chips, then topped with whipped topping and drizzled with caramel sauce."
Needless to say, these pancakes didn't find their way onto the "IHOP for Me" healthier section of the menu. This dish seems to be the winner of a "how many sweet-and-sugary-toppings-can-we-cram-onto-a-stack-of-pancakes" contest!

We conservatively estimated the nutritional content of these pancakes based on menu description.

1,310 calories
52 g fat

A standard 4" pancake has just 80 calories and 3 grams of fat; however, IHOP's flapjacks would dwarf your homemade ones. You could eat more than a dozen regular 4-inch pancakes with a 1/4 cup of syrup and a tablespoon of butter for the same calories.



KFC Original Recipe Fully Loaded Box Meal

Nobody needs a box of food. Chances are good that if your restaurant food comes in a box, it should be shared or just avoided. KFC made our Worst Foods of 2007 list with its Chicken & Biscuit Bowl. Now, the folks that brought you a chicken dinner in a bowl bring you the "KFC Original Recipe Fully Loaded Box Meal." It comes in a Guitar Hero box, but we're slightly confused. Are you supposed to eat this while playing Guitar Hero? When I think about rocking out to a video game, I don't conjure an image of myself holding a drumstick seasoned with 11 herbs and spices.

"The KFC Original Recipe Fully Loaded Box Meal brings all your favorites together for an over-the-top concert of flavor. Each box is jammed with two Original Recipe Strips pressure-cooked in the Colonel's famous 11 herbs and spices, plus an Original Recipe Snacker, your choice of a drumstick or thigh, 2 individual homestyle sides, a famous KFC freshly-made biscuit and 32 oz drink. Man that's a lot of food!"

1,320 calories (calculated with barbecue baked beans, cole slaw, a drumstick and a Pepsi)
43 g fat
8 g saturated fat
3.5 g trans fat
100 mg cholesterol
2,740 mg sodium
196 g carbs
40 g protein
13 g fiber



Taco Bell Fully Loaded Nachos

If there were 10 Diet Commandments, somewhere on that list would be this sage piece of advice: Thou shalt never eat the receptacle in which thy food is served. Nothing healthy comes in a carbohydrate bowl! Taco Bell has taken the edible food vessel one step further. Their "Fully Loaded Nachos," which are already a big pile of greasy chips with "double the seasoned beef, fiesta salsa, guacamole, hearty beans, three cheese blend and nacho cheese sauce," are served in a giant fried tortilla. Nachos served in a nacho. Na-cho best idea, Taco Bell.

Parent company Yum! had been making tremendous progress on the healthful fast food front, by touting its Fresco menu at Taco Bell, adding lighter items at Long John Silver's and volunteering to post nutritional info. This, along with that whole "Fourth Meal" campaign, is a giant step back across the border, Taco Bell!

1,390 calories
83 g fat
17 g saturated fat
4.5 g trans fat
70 mg cholesterol
2,190 mg sodium
15 g fiber
34 g protein



Olive Garden Chicken (& Shrimp) Carbonara

Carbonara pasta is essentially bacon-and-egg pasta. Delicious, yes. Healthy, no. The simple dish is traditionally made with "egg, pancetta (Italian unsmoked bacon), black pepper, and parmesan or pecorino" cheese. Olive Garden's version "combines chicken and shrimp with bucatini pasta in a pancetta and parmesan cream sauce." It's then "baked and topped with seasoned breadcrumbs."

Olive Garden doesn't release its nutritional info, but this dish is rumored to have upwards of 1,400 calories . Picture fettuccini alfredo--an Italian fat bomb on its own--with bacon and breadcrumbs, plus shrimp and chicken. The photo on the Olive Garden website shows pasta swimming in sauce, so this clearly is a high-calorie dish.

Maybe someday Italian food in America will no longer be drowning in butter, cream and cheese. Plenty of traditional dishes contain those rich ingredients, but Italians have learned a word that's been lost in translation: moderazione, or moderation.



Jack in the Box Egg Nog Shake

Jack must have been knocked in his noggin before he came up with this eggnog shake. Egg nog, that delicious yet caloric holiday beverage chock full of eggs, sugar and cream, is blended with ice cream for a seasonal treat. That's almost an entire day's calories in a glass. You could eat four Jack in the Box hamburgers with cheese for about the same calories and 23 fewer grams of fat. Pretty hard to swallow, isn't it?

1,450 calories (large shake)
68 g of fat
24 g of saturated fat
3 g trans fat

Quizno's Prime Rib Cheesesteak

"It’s the sandwich your mouth always wanted," says Quizno's. It's the sandwich your heart always feared, we say. This beefed-up cheesesteak boasts "prime rib, Swiss, sautéed onions, mayo" on toasted bread. Let's return to the list of Diet Commandments for a moment. #4:Thou shalt not eat anything thy can't fit in thy mouth. No one needs to eat sandwiches so big you must unhinge your jaw like a snake to consume. Pass them by, Dagwood, unless you want to eat an entire day's worth of sodium and saturated fat in one meal.

Large sandwich
1490 calories
88 g fat
21 g saturated fat
2,675 mg sodium
(Small: 640 calories, 37 g fat, 8.5 g saturated fat)



Chili's Texas Cheese Fries with Jalapeno Ranch dressing

Whose idea was cheese fries? They're delicious, sure, but really, did we need to top deep-fried potatoes with greasy melted cheese and bacon and dip them in dressed-up mayonnaise? No, we did not. Now they're a staple at chain restaurants, who try to one-up each other with signature ranch dressings, extra toppings and, ultimately, more fat.

Chili's boasts: "homestyle fries topped with melted cheese, jalapeños, applewood smoked bacon & jalapeño-ranch dipping sauce."
These fries lost the contest for the worst cheese fries in America (that dishonor went to Outback Steakhouse's cheese fries), but it was a tight race.

One hundred and sixty grams of fat. One-six-zero. 160! (Oh, and you'll get 1 1/2 days' worth of sodium in one meal!)

2,070 calories
160 g fat
73 g saturated fat
73 g carbs
85 g protein
8 g fiber
3,730 mg sodium