The human body needs three macronutrients for survival: carbohydrates, protein and fats. Carbohydrates get a bad rap these days because of highly processed foods.
In human history we were never able to get a super easy burst of energy at every meal. People baked their own breads and goods from scratch. Nowadays, a luna bar is fast and easy to grab while on the run.
Eating refined foods such as white breads, cereal, pastas, cookies, chips, crackers, rice, muffins, scones, bagels and croissants all turn into glucose in the body quickly. Refined foods are called this because the grain from which they come is stripped of its nutrients (including B vitamins and minerals) leaving only the sweet, plain taste of whiteness ;) Ever notice a slight bitterness when you eat a whole grain or whole wheat food? It's kind of nutty and bitter. Those are the nutrients in the grain.
Refined carbohydrates can be better understood as simple carbohydrates because they break down quickly in our bodies, giving a quick burst of energy that also quickly goes away. Complex carbohydrates, such as whole wheat bread or brown rice or quinoa takes longer to break down in the digestive system so it releases energy more slowly. Fiber also typically accompanies complex carbohydrates so that you get fuller faster and everything gets pushed along within the digestive system.
In nature (and before big profit entered into the food industry) carbohydrates are found in vegetables, fruit and grains. Since sugar and carbohydrates both break down into glucose in the body, it is ideal not to have too much of them together at one time. An example of eating too many carbohydrates in one meal could be pasta with sauce, garlic bread and frozen yogurt for dessert. These are three simple carbohydrate foods that together, add up to fat because the body can only deal with so many carbohydrates at a time. Our glycogen stores in our muscles and organs fill up when we have have eaten enough carbohydrates. When we eat too many carbohydrates to the point of our glycogen stores becoming full, the body has no current need for them and sends them on to be stored as fat for later use (in times of starvation etc.) A better version of the meal mentioned above that I eat on a weekly basis is:
1 cup whole wheat or white pasta
1/2 cup grass-fed ground beef or ground turkey
1/2 cup tomato sauce
1/2 cup sliced onion
1/2 cup sliced zucchini or squash
The vegetables, protein and fat balance out the meal, making it a healthier option that provides more nutrients.
So try to only eat one carbohydrate per meal and no more than 3-5 servings (1/2 -1 cup) per day. Try to get your carbohydrates from complex sources and eat the brown parts! The nutrients are what the body is craving and it won't stop craving them until it gets it. This is why you can eat a bowl of white pasta and be hungry an hour later. There were no nutrients in that serving.
Knowledge Based Eating!
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