What Is the Correct Way to Count Carbs?
Counting carbs can be confusing. Popular diets vary in the way carbs are treated. Good carbs, bad carbs, high carbs, low carbs and glycemic index are all ways to identify carbohydrates. The correct way to count carbs is to use the glycemic index.
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Carbohydrates
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Carbohydrates, commonly known as carbs, are a group of organic compounds including sugars, starches, celluloses and gums. These serve as a major food source for animals. They are derived from photosynthetic plants. A carbohydrate only contains carbon, hydrogen and oxygen. Our diets include complex carbohydrates such as those found in whole grains, fruits and vegetables; and simple carbohydrates found in refined sugars.
Simple Carbs
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Simple carbs---such as those in high-fructose corn syrup, refined sugar, white bread and soda---are quickly broken down by the body. If not used immediately, the sugars are stored as fat. Simple carbohydrates are not as healthy as complex carbs.
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Complex Carbs
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Complex carbohydrates in whole grains, whole vegetables and fruits take longer for the body to break down. These carbs contain fiber, which helps in digestion. Complex carbohydrates are healthier than simple carbs. It is important to consider the quality of carbohydrate as well as the total carb count. A candy bar is high in refined sugar carbs and not as healthy as an orange, which has a high carb count, but these carbs are healthier.
Net Carbs
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Some popular diet plans count carbs using net carbs. This is when the total number of carbohydrate intake is not taken into account. Fiber and sugar alcohols are not included in a net carb count. Net carbs are misleading to dieters. If a food item contains a total carbohydrate count of 25 grams and there are 10 grams of sugar alcohol, the net carbohydrate count is 5 grams. Although the body handles sugar alcohols differently than plain sugar, the calorie count is the same for refined sugar. Sugar alcohol and fiber play a part in weight loss and weight gain, because they contain calories. This type of carb counting can lead to blood sugar issues. It can also hamper weight loss.
Glycemic Index
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The glycemic index (GI) is a way of ranking foods according to their impact on glucose levels in the body. The lower the number, the less impact on blood sugar levels. This index is especially helpful to individuals looking to keep blood sugar levels stable and under control. The International Table of Glycemic Index and Glycemic Load Values by Kaye Foster-Powell, Susanna H.A. Holt and Janette C. Brand-Miller published in the American Journal for Clinical Nutrition, Vol. 76, No. 1 in 2002 states that the correct way to count carbs is to rank them on the impact they have on blood sugar. Using GI to count carbs will help control weight and blood sugar.
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