A diet plan that combines fast and slow carbohydrates with protein during a weight loss period is capable of burning fat in a much better way. At first, look carefully that this is actually a balanced diet that combines foods from all types of food groups. The nutrition and energy that the body requires can be provided with a very healthy diet that includes lean protein, slow and fast carbohydrates. All these food groups have specific positive impact in your body.
Let us now check all these terms regarding protein, low carbohydrates, fast carbohydrates as well as their mixed diet.
Fast Type Carbohydrates
Carbohydrates are used by your body primarily as the source of energy. Your body breaks down the carbohydrates into glucose after it is consumed. This glucose is then used as fuel by your body. Now depending on the ease and speed of this conversion, carbohydrates can be termed as fast or slow. Some fast carbohydrates can be responsible for heart disease, colorectal cancer, or risk of diabetes. Therefore, most of the diet plans do not include fast carbohydrates. Sugar and refined foods such as sodas, white bread, chips and other processed foods are typically the fast carbohydrates. But there are exceptions here. Fresh fruits and vegetables that are unprocessed and rich in fiber are regarded as healthy fast carbohydrates.
Slow Type Carbohydrates
Contrary to fast carbohydrates, the slow carbohydrates take relatively longer period of time to be digested. This is because the body takes time to break this kind of carbohydrates. Slow carbohydrates are termed as good carbohydrates and they are full of nutrition and fiber. These carbohydrates keep the digestive tract clean and healthy, gives you feeling of fullness. In this way, slow carbohydrates help you eat less and keep the weight under control. You will not suffer from diabetes and different heart diseases if you prefer to eat slow carbohydrates instead of fast carbohydrates. Examples of slow carbohydrates include fibrous vegetables, whole grains, and beans.
Protein is the number one element for your body’s growth and development. The body cells, tissues, and muscles - all require protein more than any other elements for build and repair purposes. But there are differences in proteins. Protein source like red meat contains unhealthy saturated fats. These fats cause heart disease and thus need to be avoided as much as possible. On the other hand, you will find safe sources of protein in chickens, seafood, peas, nuts, seeds, and beans. These sources of protein contain unsaturated fat, which is considered healthier.
Benefits of Mixing Both Carbohydrates with Protein
As discussed, digestion and absorption of carbohydrates are different among fast and slow carbohydrates. In case of fast carbohydrates, after having the meal there will be a rapid increase of sugar level in your blood. This will cause you feel hungry and gain weight. Slow carbohydrates cause a more steady increase of blood sugar. This is helpful to keep a stable sugar level between your meals. High sugar level cause a lot of health risk and diseases.
The measurement and score of different carbohydrates based on their speed of digestion and effect on blood sugar level is indexed through Glycemic Index (GI). According to this index, if carbohydrates contain fat in high amount, then your digestion process will be slow and it will take time to finish. The reason is that the fat in carbohydrates take time to be broken down compared to protein. Therefore, the speed of digestion depends on the ratio of protein, fat, and carbohydrate. Scoring low on the GI indicates that the food takes a longer time to digest. So to slow down the digestion of carbohydrates you need to add protein and/or slow fat to your existing food.
A mixed food that contains both forms of carbohydrates and protein has below benefits:
- Combination of both carbohydrates and protein minimizes the possibility of a blood sugar increase after having a meal.
- This kind of mixed food helps stabilize the blood sugar level. This has a very positive impact in your weight loss efforts.
- Feelings of satisfaction and fullness between consecutive meals can be achieved from this type of mixed food.
- You will no longer have unhealthy food cravings caused by a low blood sugar.
- If you are thinking of following a calorie-controlled diet in order to lose fat, then this is your desired diet.
- This kind of mixed diet is a very good balanced diet as it can combine vegetables, grains, protein and fruit.
What Foods are Bad Carbs?
Carbs have become highly controversial these days. About half of our calorie intake comes from carbohydrate, according to the dietary guidelines. Some however, claim that carbs can be reason behind obesity and type 2 diabetes, and most people should avoid that carbs. There are arguments both for and against carbs. Carbohydrate requirements seem to vary depending on individual. Some do better with low carb intake while others do fine consuming plenty of carbs.
Carbs or carbohydrates are molecules that have hydrogen, carbon and oxygen atoms. In terms of nutrition, carbs is one of the three macronutrients. Protein and fat are the other two macronutrients. There are three main categories of dietary carbohydrates, which are as follows:
Sugar: Sugar is sweet. It is short-chain carbohydrate found in foods. Examples of sugar include fructose, glucose, galactose and sucrose.
Starches: Starches are long chains of glucose molecules. They eventually get broken down into glucose in the digestive system.
Fiber: Fiber passes through human body undigested. The bacteria in the digestive system may make use of some of them.
Carbohydrates mainly provide energy. Most carbs turn into glucose, which can be used as energy. Carbs can be transformed into fat or stored as energy for later use. Fiber does not turn into energy directly. Fibers feed good bacteria in our digestive system. These good bacteria can utilize the fiber to produce fatty acids, which can get used as energy by some of our cells.
Whole Carbs vs Refined Carbs
There are different types of carbohydrates having different health effects. For instance, there are whole carbs and refined carbs. Whole carbs are unprocessed and have the fiber that is naturally present in the food. Refined carb are processed and do not have the fiber. Whole fruit, vegetables, potatoes, legumes, whole grains, etc. are examples of whole carbs. Sugar-sweetened beverages, white bread, pastries, fruit juices, white pasta, white rice, etc. are examples of refined carbs
Studies suggest that consumption of refined carbs is linked with health issues like obesity and type 2 diabetes. Refined carb causes major spike in blood sugar level, which is followed by a subsequent crash that cause hunger and cravings for more high-carb foods. This is a kind of blood sugar roller coaster that people are familiar with. Refined carbohydrate foods usually lack essential nutrients. They are just empty calories. The added sugars are the worst type of carbohydrates and associated with all sorts of chronic diseases.
Whole carbohydrate foods contain nutrients and fiber. They do not cause spike and dip in blood sugar levels. Studies suggests that consuming whole carbohydrate foods is associated with metabolic health and lowered risk of disease.
Good or Bad Carbs
Generally, carbs are healthy when they are in natural or fiber-rich form. They are usually unhealthy when they are processed and stripped of their fiber. Given the types of carbs and their effects on health, carbs can be categorized as good or bad carbs. This categorization is just a general one. It is good to keep in mind that things are hardly black and white in nutrition. Below are some of the bad carbohydrate foods.
Fruit Juices: Unfortunately, fruit juices may have the same metabolic effects as sugar-sweetened beverages do.
Sugary Drinks: Sugary drinks such as Pepsi, Coca-Cola, Vitamin water, etc. are some of the unhealthiest things.
White Breads: Most commercial white breads are refined carbohydrates. They are low in essential nutrients and bad for metabolic health.
Pastries, Cakes and Cookies: These foods are refined wheat and very high in sugar.
Ice Cream: Without exceptions, most types of ice cream have high sugar content.
Chocolates and Candies: Candies and chocolates are not considered good carbs. When you choose to eat chocolate, it is good to choose quality dark chocolate.
French Fries and Potato Chips: Even though potatoes are healthy, potato chips and French fries are not healthy.
The above-mentioned foods are considered bad carbohydrates. They may still be all right in moderation for some people. It is a good idea to avoid them.
Carbs are not equally bad for everyone. While low-carb is good for some, others can do best consuming plenty of carbs. Different factors such as gender, age, physical activity, metabolic health, food culture, etc. determines ‘optimal’ carbohydrate intake. If you are overweight or you have metabolic syndrome and type 2 diabetes, then you may be carbohydrate sensitive. In such cases, lowering carbohydrate intake can have life-saving benefits. If you are a healthy person and trying to stay healthy, you do not need to avoid carbs. Just sticking to good carbs and reducing consumption of bad carbs should be fine.
How to Avoid Bad Carbs?
Carbs can be good or bad depending on the type and amount that you consume. When type and amount of carbs are unhealthy, they can be considered as bad carbs. Bad carbs can destabilize your blood sugar level and insulin production, causing rapid rise and drop in blood sugar level. Bad carbs are usually packed with empty calories and almost no nutritional value. Extra calories that do not get used for immediate energy need, get stored as fat. As a result, you risk diabetes, high cholesterol, cancer and heart disease. You also risk obesity and associated chronic conditions. Given the harmful effects of bad carbs, it is important to stay away from bad carbs.
Avoiding Carbs from Refined Grains
Refined grains get altered from their original state during processing. Refined grains lose the bran and germ that contain trace minerals along with vitamin E, antioxidants, B vitamin and polyunsaturated fatty acids.
White rice and white flour get highly refined in the process of making pancakes, muffins, white bread, white pasta, cereal bars, pizza, white crackers, wraps and bagels. Your body can digest these highly refined foods very quickly. They do not keep you feel full for very long and cause spike in your blood sugar level almost instantaneously. It takes little effort to chew them due to their smooth texture. It is easy to overeat highly refined grains, which cause weight gain.
Increased consumption of refined grains increases visceral or belly fat while whole grain consumption lowers levels of belly fat, as pointed out in a study published in the American Journal of Clinical Nutrition in 2010. Instead of choosing white bread, white rice and white pasta, opt for hundred percent whole wheat bread, brown rice and quinoa.
Syrups, cookies, cupcakes, candies are obvious sources of sugar and should be avoided. Soda and various other soft drinks are by far the biggest source of sugar, as noted by the Center for Science and the Public Interest. Other major sources of sugar include salad dressing, sauces, ketchup, sweetened cold cereal, sweetened yogurt or flavored milk, etc. Unsweetened yogurt or milk and fresh fruit with naturally occurring sugar can provide healthy and weight-loss supporting carbohydrates.
Limit Starchy Vegetables
Starchy vegetables provide nutrients and fiber. Nonetheless, it is important to avoid excessive serving sizes. It is because starchy vegetables provide lot more carbohydrates and calories per serving than watery or green varieties do. For instance, a cup of sweet potato provides 41 grams of carbs and 180 calories. A cup of cut corn provides 31 grams of carbs and 143 calories. On the other hand, two cups of spinach provide only 2.2 grams of carbs and 14 calories.
It is OK to consume approximately three cups or servings of starchy vegetables a week, in accordance with the U.S. government’s My Plate website. It is good to skip embellished versions of starchy vegetables. Potato chips and fried sweet or white potatoes are not favorable to weight loss goals.
Avoid Excessive Consumption of Fruits
Eating too much of anything or even fruits can be unhealthy. Fruits have about three times the number of calories per serving as watery veggies like lettuce, asparagus and broccoli, as pointed out by Dr. Melina Jampolis, CNN Diet and Fitness Expert. It is good to limit fruit intake to two to three serving a day and choose veggies at snack time. It is also good to avoid or limit consumption of dried fruit and fruit juice. These options either have added sweetener or miss much of the fiber from fresh versions. Calories are concentrated in dried fruits as they are condensed, which makes it easy to consume large number of calories if you have it at snack time.
Bringing dietary changes in the type of carbs that you consume can lead to dramatic changes in your body composition. This means lower body or belly fat levels and a leaner physique. It can significantly reduce risk of different diseases as well.
Last update: November 11, 2017 04:51:44 pm