With
the common reference to “Smart Carbs” one would be
forgiven
to think that a smart carb has something to do with the I.Q of a
potato. Is it not true that if one carbohydrate can make you
thinner and another fatter, then one of them must be dumb? And if not,
then what exactly is a smart carb?
Not so recently, carbohydrates have been associated with increase in
weight. This is after a low/ fat free campaign that saw
little
significant results in reducing obesity in the general public.
As a result, some enthusiastic quarters started to point at
carbohydrates as being the direct cause of weight gain rather than
dietary fat, as was previously understood. And in a quick
rejoinder they proposed different type of high protein diets that
replaced substantial amounts of carbohydrates in the diet. This was the
beginning of the low carb craze that was to follow.
This tended to contravene conventional wisdom that suggests that
majority of your calories should be supplied by carbohydrate food
group. More studies into the matter brought to the surface
the
concept of smart carbs.
Carbohydrates can be grouped into two main forms. There are
simple carbohydrates, the kind that is quickly digested and the complex
carbohydrates that take time to get assimilated.
The difference in the two is in their structures. The complex
carbohydrates include forms of carbohydrates that the human body cannot
digest. Some of these structures include hemi-cellulose and
cellulose. This is as opposed to starch which is a simple
carb
and is easily digested.
Complex carbohydrates have the indigestible carbs covering the starch
providing a challenge to the enzymes in trying to reach the
starch. The starch is then slowly digested and sustainably
releases into the blood.
The smartness of a carb is related to how that particular carbohydrate
food is assimilated into the body and its effect on blood glucose.
All ingested carbohydrates are broken down to glucose.
Glucose is
the main source of energy in the body. The blood always has a
narrow rage of glucose concentration in circulation to provide energy
to body cells.
Every time there is an increase in glucose due to carbohydrate
digestion, the body releases hormones that convert this glucose into
fat for storage and later use. This fat is stored in adipose
tissue that makes up the protruding bellies, large underarms etc.
In the reverse, when there is a decrease in glucose the body releases a
different hormone that converts fat into energy for use by the body.
Non-smart carbs have a tendency to be quickly digested and absorbed
into the blood that they quickly increase the amount of glucose in the
blood. This spike of glucose results to hormones release that
converts it into fat.
The problem with this is that you need this energy for periods
in-between meals. But when the body converts most of the energy into
fat, it is not immediately available for use.
What is worse is that the body tends to make you feel hungry demanding
more glucose rather than release the stored fat. This is because the
body tends to preserve its energy storage.
Smart carbs on the other hand are not as easily digested. The
indigestible carbs coat the digestible carbs providing a temporary
defense against food enzymes; as a result, enzymes breakdown the carbs
in a much slower pace. This results to a sustained release of glucose
in the blood. And as glucose trickle in you keep using it, resulting to
no-body-fat being created
Another advantage of smart carbs is that the indigestible part of it
contains roughage. This keeps your stomach full providing a sense of
satiety for longer. Non smart carbs on the other hand are digested
quickly and leave the stomach fairly empty, signaling you to eat.
Smart carbs are also often referred to as whole carbs. Generally they
low processed carbohydrates. Processing is a huge culprit in making
carbs dumb.
This
content is reviewed periodically and is subject to
change as new information on weight loss becomes
available. The information is intended for
educational purposes only. Please
consult your healthcare provider before beginning
any kind of weight loss program
