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My friend and associate Dr. Laura Ruby has been blogging this month on the topic of Weight and Belly Fat. Here is a piece of her post titled “Carbs: The Good, The Bad, The Ugly.”

Primary Function of Carbs

The primary function of carbohydrates is to provide energy for our body. In particular, our brain, nervous system and skeletal muscles need carbs for optimal function. Carbohydrates are broken down in the digestive system by an enzyme called amylase. Amylase breaks carbs into glucose (sugar), which is then transported to the cells as an energy source.

Good Carbs

Sources of healthy good carbs come from complex carbohydrates. Complex carbs are also used as an energy source but, unlike simple carbs, they contain essential nutrients and fiber that our body needs for optimal functioning. Complex carbs, also referred to as starches, break down into sugars but are absorbed at a slower rate, in turn having lesser impact on blood glucose and insulin secretion.

Starches come from plant sources such as seeds, grains, legumes and tubers (potato family). Examples include bread, cereals, pasta, rice, corn, beans, popcorn, peas and potatoes. Fiber is an essential component of complex carbohydrates. Fiber is the non-digestible part of the plant that is important for the digestive process. Multiple studies have shown that Americans do not get enough daily fiber. Low fiber diets are associated with increased gastrointestinal disorders and a higher rate of colon cancer.

Bad Carbs

Simple carbohydrates have been labeled the bad carbs because they quickly breakdown to sugar in the digestive system, giving an immediate rise in blood sugar, which in turn signals the pancreas to release insulin. Most simple carbs lack nutritive value and have been stripped of essential dietary. Milling grain (converting whole grain ? white flour) strips the grain of 26 essential nutrients and fiber. Sugar is found in fruit, fruit juice, honey, soft drinks, other sweets and milk. Below is a list of common dietary sugars;

For the rest of the post go to http://drlauraruby.com/weight-management/carbs-the-good-the-bad-the-ugly/

 


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