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Carb Foods

America faces record high obesity and diabetes. We eat too much and move too little. High carbohydrate diets are one of the main culprits.

America faces record high obesity and diabetes. We eat too much and move too little. High carbohydrate diets are one of the main culprits.

Why Watch Your High Carb Food Intake

Carbohydrates are an important part of our diet as they provide energy for the body.

Carbohydrates are one of the three main macronutrients. They have four calories per gram and provide energy for the body in a form that can be used immediately by the muscles and brain. The other two macronutrients are protein and fat. Carbohydrates have four calories per gram, while protein has four calories per gram, and fat has nine calories per gram.

Carbohydrate foods are classified by their glycemic index (GI) which is a measure of how quickly carbohydrates raise blood sugar levels after eating. Foods with a high GI will raise blood sugar levels more quickly than those with a low GI and cause more insulin to be released into the bloodstream, which can lead to weight gain if your body is not able to process it all at once.

According to MedMD.com, “You should consume fiber-rich foods like fruits, vegetables and whole grains. Some dairy products can be a healthful, nutrient-dense source of carbs. It is recommended you keep your sugar intake under 25 percent when consuming carbs.”

The USA government website CDC.gov, says the Body Mass Index (BMI), which is your weight divided by the square of your height, is a good indicator of health issues. If your BMI is 18.5 to 24.9, it falls in a healthy weight range. A high BMI indicates body fatness, while a low one is low body fat. Obesity falls in the 30+ range.

Why You Should Reduce Carbs

Sedentary people should limit their carbohydrate intake to maintain an ideal weight. The recommended daily amount of carbs for the average adult is 130 grams. Put in another way, intake should be between 45 and 65 percent of your total calorie intake if you are trying to maintain weight. If you need to lose weight, these numbers should be lower.

Studies have regularly shown that low carb diets support healthy weight loss and are recommended for the treatment of diabetes. Healthline.com states that “Nine studies reported that a low carb diet helped improve long-term blood sugar control in people with type 2 diabetes.”

Diabetics need to be careful about how many carbs they eat because their bodies don't produce enough insulin to regulate their blood sugar levels.

According to the Center of Disease Control and Prevention, one in 10 Americans have diabetes and one in five don’t know they have it. A total of 37.3 million Americans have diabetes. They say, “Diabetes is a chronic (long-lasting) health condition that affects how your body turns food to energy. Most people’s bodies naturally produce the hormone insulin, which helps convert sugars from the food we eat into energy that the body can use or store for later. When you have diabetes, your body either doesn’t make insulin or doesn’t use its insulin well causing your blood sugar to rise. High blood sugar levels can cause serious health problems over time.”

Increased urination, recurrent infections, unquenchable thirst, increase of appetite, exhaustion, weight loss and numbness in fingers and toes are the leading signs of diabetes.

By reducing high calorie, high carb foods, you’re forcing your body to burn fat, particularly in mid-section where fat build up is the most unhealthy. By eating fries, beer, chips, deep fried and high-sugar foods, you are actually making yourself more hungry. Why? They have no nutrients and your body demands them. Quoting research done by Time Magazine, “It’s not calories that satiate your hunger, it’s nutrients: fiber, protein and healthy fats. Unfortunately, simple refined carbs are lacking in all three, even as they fill your body with fast, cheap calories.”

The Mayo Clinic reports that “Low carb diets that focus on healthy sources of carbs, fat and protein may help lower risk of type 2 diabetes and heart disease.” They also say that a drop in carbs can cause temporary constipation, headaches and muscle cramps.

Some other reasons to reduce carbs in your diet are:

  • It reduces your appetite
  • Greater proportion of weight loss comes in abdominal area
  • A tremendous drop in triglycerides
  • Likely lowers blood pressure
  • Improves bad LDL cholesterol
  • It helps with brain functions
  • Reduces blood sugar and insulin levels
  • Lowers risks of heart disease and type 2 diabetes
  • Decreases the potential of breast cancer
  • Reduces risk of postprandial lipemia (heart disease)
  • Reduces yeast infections, toxic bowel and helps liver remove toxic materials
  • Reduces pregnant women’s chances of forming a smaller placenta
  • Increases absorption of zinc and calcium
  • Supports a healthier immune system

Significant evidence shows that lower-carb diets are the most effective way to lose weight in the short and long-term. That being said, carbs are an essential part of a healthy diet. They provide energy, fiber and nutrients that the body needs. But too many carbs can lead to weight gain and diabetes. So it's important to know what types of carbs to eat, how much and when. Your goal should be to get to know your carbs, and the following sections below will help you do so.

Carb Foods Suggestions

  • Eat high-fiber carbs like whole grains, meats and vegetables as they help you feel full longer and lower your risk for diabetes
  • Be mindful of portion sizes - one serving is about the size of a tennis ball or two fists
  • Stop drinking sugar-sweetened drinks
  • Replace snacks like pretzels, chips and crackers with nuts, cheese or veggies
  • Read juice labels as many varieties are very high in bad carbs
  • Granola and many cereals are high in sugars (carbs). Some exceed 46 grams. Read labels and pay attention to portions
  • Though honey is a natural sweetener, one tablespoon contains 17 grams
  • Breads, pastas, rice, potatoes, sweet desserts and fast foods are the main high-carb culprits that imbue your bodies into diabetes. They, and the lack of exercise, cause you to be overweight, so be mindful of these high carb foods
  • Replace white flour with almond or coconut flours
  • Use quality fats derived from nuts, seeds and olives
  • Interestingly, gluten-free baked goods are not normally low in carbs
  • Stay hydrated by drinking plenty of water
  • Protein pack your meals and eat non-starchy veggies
  • Instead of having sandwich with bread, make a lettuce wrap
  • Beat the junk food, fast food diet you’ll save money
  • Consider quitting alcohol or at least curb it

The list below contains foods that are high in carbohydrates but also contain a lot of sugar, sodium, or saturated fat. So it's best to avoid these foods if you want to maintain a healthy diet.

1) Pastries: Cookies, doughnuts, muffins, pies and other pastries are often high in carbohydrates and sugar which is why they should be avoided if possible. Instead have whole grain cereals or oatmeal for breakfast with fresh fruit and skim milk on the side for a healthy carb-filled meal.

2) Rice: Rice is one of the most popular carb-rich foods around the world because it's easy to make and very versatile but some varieties such as white rice can be high in carbs without much nutritional value so make sure you choose brown rice instead.

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3.) Though these fruits are not bad for you overall, some are high in carbs. Avoid: Apples, bananas, kiwis, mangoes, fruit juices, clementines and dried fruit.

4.) Vegetables are great for you, but some of them are high carb foods too: Potatoes, sweet potatoes, beets, corn and parsnips should be avoided if you’re serious about cutting carbs.

Easy Low Carb Food Meal Ideas

  • No carb breakfast idea can include eggs, avocado, bacon, tomatoes, mushrooms or low-carb cereal.
  • No carb lunch idea is having a salad with strips of chicken, tomatoes and avocado. The high water content will keep you full until dinner time.
  • No carb dinner idea is grilled steak with mixed greens, cucumbers, tomatoes, carrots, red onion. Seasonings liven up every meal.
  • No carb snack ideas are boiled eggs, peanut butter on celery or nuts.

Some other ideas to lower your carb count is to practice food swapping. For example, instead of eating regular spaghetti noodles, swap them out with courgetti. Other such swaps are to change out mashed potatoes with cauliflower mash; tortillas with lettuce cups; or potato chips with kale chips. More recipes can be found on the internet.

One of the biggest reasons meal plans and diets fail is that most are too rigid and not sustainable. Most people never ask themselves: “How long are you going to stick to it?” A month? Two months? A year? And then what?

It almost seems like your health instructor is taught to give you a meal plan or a diet regimen…And you are somehow expected to follow it.

This is why most people fail at achieving their body goals. Find recipes that are easy, low carb and don’t take a lot of time to make. In fact, many are delicious and will rev up your metabolism. Download a cookbook in the supplement section below. It will help you stay on track and achieve your goals.

Turn Low Energy Caused By High Carb Foods To High Energy

Eating a high carb diet affects you in more than the weight gain category. It makes you feel sluggish, fatigued and tired, your mood is generally bad and your brain is foggy. Oftentimes exercising and transitioning into a lower carb diet helps a lot. Walking, biking, swimming or joining an aerobics class, playing tennis or hiking club will get your blood circulating, which will help you eliminate toxic waste build up caused by eating too many carbs.

Exercise is vital in preventing many diseases. Move around at least 30 minutes a day. Start off slowly and build up doing some strength training along with aerobic activities that get your heart pumping.

Another suggestion is to take a supplement that targets the aforementioned issues, particularly weight loss. With the right supplement you will unlock your low energy and turn it into higher energy and greater weight loss.

Supplements

There is a carb-blocker supplement that has references from John Hopkins, Stanford School of Medicine and the David Geffen School of Medicine. It’s a proprietary blend of the five weight loss super nutrients at clinically relevant dosages to restore your amylase enzyme back to normal. The ingredients are incredibly hard to source as they only grow in specific, remote locations across the globe. You are invited to visit BrioBatch.com and under Carb Foods you'll find red links to watch the video on supplement mentioned.

The supplement is a natural formula made of plant ingredients and is non-GMO. It’s said to melt away the dangerous pounds around one’s belly, which is a dangerous place to carry weight. This company offers a free cookbook and meditation material to help you break unhealthy patterns so you can “program” your mind for effortless weight loss.


In Summary

According to USAFacts.com, America is in an overweight crisis. Over 31 percent of Americans are considered obese. That means their BMI is in the 30+ range. This is alarming. Similarly, diabetes is on a continuous up curve with over 37 million people suffering from it. It is the major cause of kidney failure, heart attacks, lower limb amputation, stroke and more. Children and young adults' stats are “scary,” too.

Low carb food and exercise are primary ways to address the issues. Of course, it’s vital you consult your doctor for proper prescriptions and actions to take. Nevertheless, a low carb food diet that slows or curbs one’s processed food intake is healthier for everyone, whether overweight or not.

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This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Kathleen Marion Bush

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