Good Carbs vs. Bad Carbs- What's the real story?

The first thing people do when they want to lose weight is cut their carbohydrates because of some myth started by No Carb Cults who brainwash us into believing  All Carbs are Evil. The reality is You Need Carbs. In fact, eliminating them not only harms your health but harms your ability to lose fat. Hundreds of studies conducted at respected universities and research centers have shown that the right carbs help you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol.

Nutrition 101-You need 130 grams a day just for your brain to function. Signs and symptoms that you're not consuming enough carbs: Physical or mental fatigue, constipation, anxiety, panic attacks, headaches, nausea, bad breath, sugar cravings and a dangerous condition called ketosis which produces high levels of uric acid, a risk factor for painful swelling of the joints and kidney stones.

Not all carbs are created equal. Fructose in fruit, lactose in dairy, added sugars, and refined grains such as white pasta  are broken down quickly by your body and provide almost-instant energy that doesn't last.  Research shows that eating refined carbohydrates causes risky spikes in blood insulin levels and increases blood fats called triglycerides, which increases your risk for heart disease, stroke, and diabetes. Approximately 95% of the Western diet comes from refined carbs. Beware of synonyms for sugar, such as high fructose corn syrup, cane juice, malt syrup and any word ending in "ose," such as glucose.

Complex carbs found in whole grains, vegetables and legumes, take longer to digest, so you get a steadier supply of energy.  Check the label before you buy bread to make sure it's made from 100% whole grains and has at least 3g of fiber per serving.

The 10 Best Carbs You Should Be Eating To Blast Fat, Build Muscle, Stay Full, and Fight Diseases:

1. Quinoa-A powerhouse grain, 1 cup contains 5 gms of fiber which is released much slower into the bloodstream, keeping blood sugar levels balanced and increases your metabolism.Quinoa is also a complete protein.

2. Sweet Potatoes-Full of fiber and loaded with carotenoids, vitamin C, protein and potassium.Increases levels of adiponectin, a hormone that regulates blood sugar, and in turn helps encourage a faster metabolism.

3. Squash- Low-sugar and high-fiber. A cup of cooked butternut cubes contains nearly 22 grams of carbohydrates, more than 6 of which are fiber. Rich in carotenoids, a type of disease-fighting antioxidant.

4. Beans & Lentils- Provide 18gms of  fiber with very little sugar, and high in protein.High in folate, a B vitamin important to red blood cell functioning and the  minerals potassium, iron and magnesium.

5. Oatmeal-The particular type of fiber in oats has been linked to improved heart health, lower cholesterol and weight management.

6. Vegetables ( green juices)  and Fruit- Loaded with vitamins, nutrients known to decrease the risk of cardiovascular disease,Type 2 diabetes and many types of  cancer.

7. Amaranth, Barley, Buckwheat, Wheat berries -Researchers found that these fiber-rich grains decrease hunger sensations and speeds up the metabolism. They are rich in minerals like iron, magnesium and calcium. 

8. Brown Rice-Contains 10- 15% of the daily intake of iron, zinc, thiamin and niacin. A great source of magnesium and vitamin B-6. Magnesium helps maintain your heart beat and lower blood pressure. Vitamin B-6 helps remove excess amounts of the amino acid homocysteine which is associated with an increased risk of heart disease.

9.  Popcorn-Naturally 100% whole grain and an excellent source of fiber.  A 2 1/2-cup serving of air-popped popcorn contains 70 calories and 16 grams of carbohydrates, including 3 grams of fiber. Add your own cinnamon and curry powder.

10.Ezekiel Bread- Contains NO added sugars it is also made from organic, sprouted whole grains which are high in vitamins B and C and minerals such as calcium, magnesium, iron, copper and zinc.

Stop fearing carbs- just choose from the above list but remember to watch your portion sizes.

• One serving of bread = 1 slice of bread = the size of a CD case.
• One serving of cereal = ½  cup =  your cupped hands.
• One serving of cooked pasta, rice, or other grain = ½ cup =half a tennis ball.

To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.