• Dr. Dooreck with Steve Barrientos | Health Intern

Carbs 🌾 and Your Health



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What are Carbs?

Carbs (or starches) are not bad. They are not the "enemy" nor should be avoided in a balanced and healthy diet. Federal Dietary Guidelines recommend that 45% to 65% of daily calories should come from carbohydrates. Carbs are, to put it simply, a form of sugar molecules that your body relies on for energy.


Blood Sugar

Carbs are broken down into your blood sugar in the form of glucose, which can act as a trigger for your body's insulin levels, putting you at risk for diabetes. This is why overconsumption of carbs can cause the development of type 2 diabetes. This is why a healthy balance must be made to provide enough energy for your body while also staying at a healthy enough level to maintain a healthy blood sugar level.


Here's a video titled "How do carbohydrates impact your health?" by Professor Richard J. Wood



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Carbs and Weight Loss


Low-carb diets lead to water weight loss.


With a reduced carbohydrate intake, your body goes to its carbohydrate reserves, which are stored with water. The problem is that the weight comes right back on, although maybe slowly, once you start eating carbohydrates again.


The real goal is the long-term sustainability of weight loss. The above-mentioned, "extreme" low-carb diets are not likely maintainable for the long term. Yes, you may lose weight initially, but you will likely put it back on again in time.


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Carb Recommendations


Fiber-rich carbs are highly recommended over processed carbs. Fiber-rich carbs are carbs in a more natural form such as your fruits and vegetables, whereas your processed carbs are much higher in sugar which can have adverse health effects.


Go for fiber-rich sources of carbs such as:


  • Whole grains

  • Fruits

  • Vegetables


Avoid refined and processed carbs such as:


  • White bread

  • White flour-based foods

  • Crackers


Bottom Line


Carbs are not bad. It is usually the choices we make in terms of what carbs we consume; how much we eat; when we eat them; and our overall diet.


Personally


I eat a high fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.


"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"

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Connect with Dr. Dooreck on LinkedIn where he focuses his sharing on Health, Diet, Nutrition, Exercise, Lifestyle, and Balance.


 

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