There is little doubt that the human body uses carbohydrates most efficiently for energy production (as opposed to fats and proteins). These ‘bad’ carbs are contributing to a health crisis in America and other parts of the world in the forms of obesity, diabetes, heart disease, and cancer.
Bad carbs are refined, processed carbohydrate foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and more ‘consumer friendly.’ Most baked goods, white breads, pastas, snack foods, candies, and non-diet soft drinks fit into this category.
Also, it’s important to realize that most processed carb foods provide only ‘empty’ calories – calories with little or no nutritional-value. The regular consumption of large amounts of high-sugar, low-fiber, nutritionally-poor ‘bad carbs’ eventually leads to a much higher risk of obesity, diabetes, cancer, heart disease, and more. Health problem can develop when someone eats too many complex carbohydrates that contain refined sugars. Keep a plastic container full of cut up fruit -- have some at breakfast or for a snack topped with plain or fruited non-fat, sugar-free yogurt (to get a bit more calcium). Take one or two pieces of fruit from home each day to eat with lunch and as an afternoon snack or on your way home to knock the edge off your ravenous appetite. Keep dried fruit, raisins, figs, apricots, peaches, pears, etc., around -- use it for a snack, try it as fuel for long hikes or bike rides, or stash in your desk or locker. Have canned or jarred fruit in the pantry -- applesauce, peaches, pears and pineapple for starters. Toss fruit into entrees -- pineapple in stir-fry or on make-your-own-pizza; fresh or dried cranberries or peaches in chicken, or apricots or apples in pork dishes.
Combine fruit with vegetables -- crushed pineapple in coleslaw, raisins in carrot salad, make a Waldorf salad with apples, raisins, walnut and celery. Serve fruit with the main course -- applesauce with pork chops or roast, pineapple with ham, low-sugar cranberry sauce with chicken.
Grill fruit on skewers and serve as dessert with a few ginger snaps or vanilla wafers or serve as part of the main course.


Eating fruit on an empty stomach benefits you with cleansing properties and helps you avoid digestive discomfort. Tip: Je kan in smoothies ook bevroren fruit gebruiken dit kan direct in de blender verwerkt worden. Please tell a friend!Subscribe to our Free monthly newsletter, "Nothing to Lose But Fat!"  Learn the latest tips for losing fat, get recipes to balance your blood sugar and find out how so many others are losing weight permanently! Millions of people are simply unaware of what they are doing to their bodies every time they eat processed carbs.
Bleached, enriched wheat flour and white sugar – along with an array of artificial flavorings, colorings, and preservatives – are the most common ingredients used to make ‘bad carb’ foods.
Eat enough of these empty calories and your body will quickly turn them into extra body fat, as anyone with a weight problem already knows all to well! It’s pretty clear that the abundance of processed carbs and unhealthy trans-fats found in so many foods is a major cause – if not the biggest cause – of many of our modern chronic health problems.
Unlike protein and fat, carbs are used only to provide immediate energy for mental and physical activity. The sugars that are added to foods such as cookies and candy bars and to beverages such as lattes and energy drinks should be avoided as much as possible. When protein is consumed with carbohydrate, the carbs are absorbed more slowly and the meal is more filling. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. One cup-equivalent of most fruits and vegetables is the amount that would fit in a measuring cup if chopped, or about 2 handfuls. But do not empty the bag -- the calories and carbohydrate in dried fruit add up quickly because they are concentrated.
In addition to fruits and vegetables, a healthy diet also includes whole grains, fat-free or low-fat milk products, lean meats, fish, beans, eggs, and nuts.


But there is a BIG difference between the natural, wholesome, ‘good’ carbs we are designed to eat and the unnatural, highly-processed, ‘refined’ carbs so many of us consume on a daily basis! What’s worse, many parents don’t realize that they are setting their kids up for a lifetime of health problems by allowing them to develop the ‘junk food habit’ at a young age. Carbohydrates are especially used to provide energy to the brain and to the central nervous system. Refined grains have been stripped of their fiber, a type of indigestible carbohydrate that slows the absorption of other carbohydrates, and most of their other nutrients. Any carbs consumed in excess of the amount needed to meet immediate physical and mental energy needs are converted to body fat. Some people absorb carbs in foods much faster than others do and are thus more susceptible to “blood sugar crashes” an hour or two after eating a high-carbohydrate meal. Consequently, you can continue to lose body fat or maintain your weight – once the excess pounds have been lost. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. Even for those whose main objective is not fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels. Someone who derives 75% or more of total energy from carbohydrates can be lacking in protein and fats. If you are highly active, seven or eight grams of carbohydrate per pound of body weight will be needed to keep your body functioning optimally.



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