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Carbohydrate-Rich Diets

Carbohydrates are the leading culprit behind weight gain, according to some low-carbohydrate, high-protein diet philosophies, because carbohydrates break down into sugar. As sugar is absorbed into the bloodstream, it triggers the release of insulin to regulate sugar levels. High blood sugar levels lead to increased insulin levels, which is said to result in added pounds as elevated insulin levels block the use of fat for energy and trigger hunger. The facts as presented are all true but misleading. Carbohydrates do not cause weight gain. The only cause of body fat accumulation is consuming more calories than you subsequently burn.

  1. General Recommendations

    • The rule for healthy dieting used to be simple and straightforward: Limit your sweets to occasional small-portion treats; eat plenty of fruits and vegetables; get your daily recommended servings of meats, dairy, beans, nuts and whole grains. Remember the food pyramid? Don't dismiss this approach to dieting as out-of-date. The food pyramid model is a classic meal-planning strategy that is still useful. And all those fruits and vegetables you're supposed to get plenty of, according to every major food pyramid model from the U.S. Food Pyramid to the Mediterranean model--guess what, they're all rich sources of carbohydrates.

      Carbohydrates are actually an extremely vital nutrient. Your body breaks them down into a sugar compound called glucose. Glucose functions as your body's primary fuel choice, and the only fuel (absent an emergency shortage of glucose) your brain runs on. Federal nutritional guidelines recommend a carbohydrate-rich diet. From 45 to 65 percent of your daily caloric intake should come from carbohydrates.

    Following the Food Pyramid Model

    • Carbohydrate-rich foods include fruits and vegetables; whole and refined grains such as breads, pastas and rice; beans and legumes; and sugary treats such as cakes, cookies and other pastries. The MayoClinic.com's information on food pyramids, which is linked in the Resources section, provides a breakdown of the Asian, vegetarian, Latin American, Mediterranean and Mayo Clinic food pyramid models. According to each pyramid guide, the bulk of your carbohydrate intake should come from fruits, vegetables, beans, legumes and whole grains. Sugar treats are either regulated to weekly indulgences or limited to the portion size equivalent of no more than 75 calories a day. These guidelines offer a good general rule of thumb to follow.

    Application

    • Fresh is preferable to processed. Whole grain is preferable to refined. Bear this in mind when it's time to do your food shopping. Don't shop for your fruits and veggies among a row of cans. Instead, go to the produce section. Choose whole grain breads, cereals, pastas and rices such as wild rice in place of white rice, or the multigrain bread or oat-bran bread in place of white or refined wheat bread. The old idea of limiting your simple carbohydrate (table sugar, white flour, candy) intake and meeting your carbohydrate nutrient requirement with complex carbohydrates (whole grains, vegetables, beans) is out of date. Instead, use the Glycemic Index, a ranking system that measures how rapidly different carbohydrate-rich foods are digested, to help you make quality grain choices. Carbohydrates with a GI value of 55 or less are considered the most desirable.

    Balancing Your Meal

    • Carbohydrate-rich foods with a GI value above 55 should be eaten in combination with protein-rich foods, healthy fat foods (such as fish), and/or other carbohydrates with a low GI. This will help to moderate the digestion rate of your entire meal so that your hunger feels satisfied longer.

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