Carbohydrates; Why Size Matters.

If I collected a dime for each time I've seen or heard the word
"carbohydrate" - or picked up a book on the subject, for that
matter - I'd be a wealthy woman. And of course we've all heard
the buzzwords: simple carb; complex carb; high carb; low carb;
no carb. But do we really know what a carbohydrate is? And are
carbs really as bad and fattening as we're told they are?

In this article, I'll make my best attempt to unveil the
mystery of the carbohydrate - and why it's gotten such a bad
rap. After all, it's the molecule both scientists and
nutritionists know is the main source of the body's energy.

Basic Chemistry:
First the boring stuff. The basic chemistry of a carbohydrate.
I'll keep it brief: Carbohydrates contain a carbon atom
attached to water molecules. This is important because it's the
structure and size of a carbohydrate which influences the speed
by which it's converted into glucose (sugar) and then into
energy.

Why Are Carbs Useful?
Before we take a look at the different "sizes" of
carbohydrates, let's look at why they are useful to us. Aside
from supplying the body's energy, carbs are also useful for the
proper functioning of internal organs, as well as proper
function of the muscles and nervous system. The most exciting
feature of a carbohydrate, in this writer's opinion, however,
is it's ability to aid in protein and fat metabolism. So as it
turns out, when used wisely, carbohydrates are actually useful
in burning fat.

The Three Principal Carbs Found In Foods:
Next let's take a look at the three basic carbohydrates found
in foods (Still boring but stay with me). They are: simple
sugars, starches and fiber.

Simple Sugars come in two varieties. The monosaccharide
(meaning one sugar) are quickly digested and almost immediately
utilized by the body due to their "simple" structure (think
fruits, fruit juices and honey).

The second, disaccharides, act in almost the same way and are
one molecule larger. The disaccharides, however, tend to be
more of the refined sugars are very sweet to taste (think white
sugar, candy etc.)

The second basic type of carbs are the starches or what we
would consider complex carbs (thepolysaccharides): foods such
as potatoes, wheat, rice, corn. These carbs are slow to break
down and take some time to be converted into energy.

Finally, there's the fibers (think bran). Fibers don't have a
lot of energetic value, however, they do lend some support to
the body. Because they don't add much sugar to the system, they
make it further through the pipeline to help with intestinal
function and elimination. Moreover, they reduce cholesterol and
slow fat absorption.

Why Size Matters
The theory behind a low carbohydrate diets is, when the body
consumes too many carbohydrates the excess will become stored
by the body as fat. This is true.

When the body ingests a carbohydrate, it aims to convert it to
glucose as soon as it can, so that it can be utilized by the
body. If there is some excess, no problem, it will get stored
as glycogen in the limited space of the muscles. The trouble
arises, when the stores exceeded capacity: the remaining
molecules are stored as fat in fat cells that can infinitely
expand (horrors!).

Yet, what if there was a way to outsmart this system by using
the different "sizes" of carbohydrate molecules to your
advantage? What if you could keep the body burning carbs at a
steady rate according to the speed of your metabolism and your
activity level?

Enter the glycemic index. The glycemic index is a scale which
tells you (on a food-by-food basis) the rate at which a
carbohydrate is converted into glucose. The scale is calibrated
by glucose itself (which is rated at 100). The higher the number
the faster the conversion.

First used by diabetics to prevent flux in blood sugar, the
glycemic index (GI) has become a popular way to get all the
benefits of carbohydrates without the threat of fat storage.

Here's what the scale looks like:
Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

To see a chart with samples of some favorite foods visit:
http://thecompounder.com/GlycemicIndex.html

How Is The GI Helpful?
If weight loss or weight maintenance is your goal (isn't it
everyone's?), creating a diet around lower GI foods will
decrease peaks in glucose levels. It's as simple as that. You
can implement this eating pattern by scanning the low glycemic
foods and aiming to consume a serving at each meal, this will
also help you avoid both the "highs and lows" of the refined
sugar rush.

Higher glycemic foods can be useful, too, and are considered
the "recovery" foods. Medium and high GI foods should be
consumed for up to two hours after exercise to recover lost
carbohydrates and maintain steady blood-sugar levels.

Because metabolism varies from person to person, it would be
well worth your time and effort to continue a personal study of
the glycemic index. Enjoy your carbs by checking in on your
favorite foods and decide when it's best to consume them.

Where To Get This Information?
You can get the skinny on the glycemic indexes of all your
favorite carbohydrate foods. Check out the searchable data base
at: www.glycemicindex.com

In closing, here's a few guidelines to help you put your carbs
to good use:

*Aim to eat several small meals during the day. Choose one
serving of carbs for each, preferably low GI.

*When in doubt choose carbohydrates that are naturally
occurring such as vegetables and fruits.

*Minimize refined sugars whenever possible.

*When consuming breads aim for wheat instead of white.

*Try to substitute white potatoes with sweet and substitute
brown rice for white.

About The Author: Laura M. Turner, C.H.H.P is a Certified
Holistic Health Practitioner and author. She hosts
Beauty and Body.com
and publishes the New Body News and Wellness Letter, The Online
Magazine Healthy People Read. (
New Body News and
Wellness, The Online Magazine Healthy People Read ) Subscribe for
f.r.e.e. and receive her Special Report: "Take Charge of Your Health!" and
check out her latest book: Spiritual Fitness: The 7-Steps to Living well.

For more see Food for Potential Energy.