Understanding Carbohydrates and the Low
Carbohydrate Diet: Part 1
By Chad Tackett
For your low carbohydrate diet ("low carb diet") to be a success, it’s
absolutely critical that you understand carbohydrates ("carbs") and their
roles, how to select the right kind of carbohydrates and the carbs to avoid,
and several low carbohydrate diet techniques that can help you achieve
excellent results.
There are all sorts of low carbohydrate diet plans out there that can help
you lose weight (not necessarily fat), but they are so miserable that it's
impossible to stay on them very long - even more difficult is keeping the
results you achieved before going off the low carbohydrate diet program. We
wanted to create a low carb plan that was both VERY effective and a pleasure
to implement all along the way.
The primary role of carbohydrates in a low carbohydrate diet is to supply
energy for the body. Carbohydrates are important not only for physical
activities but also for maintaining high levels of energy. Carbohydrates are
the best choice for fueling your system and promoting a healthy heart.
There are two kinds of carbohydrates in a low carbohydrate diet, simple
and complex. Carbohydrates are found in a wide variety of foods, including
fruits, vegetables, grains, legumes, and dairy products. Regardless of their
source, all carbohydrates in a low carbohydrate diet get broken down to a
simple molecule of sugar called glucose, which is the form of energy most
preferred by the body. Three types of carbohydrates are converted to glucose
in low carb diets: monosacharides, disaccharides, and polysaccharides. The
monosaccharides and disaccharides are known as the "simple" carbohydrates,
and the polysaccharides are known as the "complex" carbohydrates.
After these different forms of carbohydrates are broken down into
glucose, it enters the bloodstream where it is made available to all cells
of the body. When glucose levels rise, the body responds to the low
carbohydrate diet by releasing a hormone called insulin into the blood.
Phillips and Johnston, authors of Think Light! Breaking Free from the Diet
Prison (Speaking of Fitness, Inc., 1999) do a great job of explaining
insulin and its role in the body. They describe insulin as a "glucose
doorman" that travels around the body opening cell doors so glucose can
enter and do its job, which is maintaining proper blood-sugar levels.
Without the help of insulin to open the cell doors, the glucose molecule is
just too big to
enter the various cells of the body. Inadequate amounts
of insulin cause improper metabolism of both glucose and fats, leading to
decreases in energy production and, too often, diabetes.
Carbohydrates and Proteins Together in a low carbohydrate diet
As mentioned, the body needs carbohydrates that can be converted to
glucose to provide energy; otherwise your low carbohydrate diet will not be
a success. Protein's primary role in a low carb diet is to build and repair
tissues, hormones, and enzymes. Protein also helps to sustain the energy
provided by the carbohydrates. When on a low carbohydrate diet it is
important to balance meals and snacks with carbohydrate-rich and
protein-rich foods together.
A meal with carbohydrates alone often results in one becoming hungry sooner
because glucose levels shoot up and then crash down afterwards. This can
leave you feeling tired, hungry, and weak. When protein is included, you
will not only stay full longer, but glucose levels will stay more consistent
and you will feel energized for a longer period.
It is important to understand how protein and
carbohydrates interact with each other in a low carbohydrate diet. Each food
nutrient is broken down at different times. Carbohydrates are digested in
about two hours. Proteins take longer to digest, and when the two are
combined or eaten together, protein slows down digestion of carbohydrates,
and energy from carbohydrates is released more slowly. Protein actually
slows down the release of glucose from carbohydrates into the bloodstream
making your low carbohydrate diet a lot more realistic and effective.
Thus, eating protein-rich foods with carbohydrate-rich foods stabilizes the
glucose, which could otherwise lead to hunger. This keeps us feeling
energetic and satisfied until the next meal. In addition, when carbohydrates
are used as energy in a low carbohydrate diet, they spare proteins from
being used as energy so they can be used to build and repair tissues. For
example, a meal only rich in carbohydrates, such as soup, bread, and salad
would result in a period of hunger soon after the meal.
On the other
hand, a balanced lunch that includes a protein source such as a chicken
breast with salad, such as the meal plans in our low carbohydrate diet, will
provide and sustain energy. In other words, a meal is not a "meal" if it
doesn't contain a lean complete protein and a complex carb together at the
same time; this is very important to your success.
Low Carbohydrate Diet Part
2 >>>
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