You can eat carbs as long as you know how to choose the right ones.

Our muscles, brain,and central nervous system are fed by the carbohydrates that we eat. The human brain depends on carbohydrates for its energy.

Carbohydrates are found in fruits, vegetables, beans, foods made from grains, and sweeteners like sugar, honey, and molasses.

The body converts carbs into glucose, which our cells use as fuel. Some carbs break down  quickly, while some break down slowly, entering the bloodstream more gradually.

Carbohydrates break down into glucose, and insulin helps the glucose enter the body's cells. Some glucose is stored as glycogen in the liver and muscles for future use. If there is extra glucose, the body will store it as fat.

There are three types of carbohydrates:

1. Simple carbs are broken down and digested quickly. Research has shown that certain simple carbohydrate foods can cause big surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
2. Complex carbohydrates are found in brown rice, barley, quinoa, beans, potatoes, and other vegetables. These are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined carbohydrates, found in brown rice, barley, beans...are digested more slowly. Unrefined carbohydrates contain vitamins, minerals, and fiber which promote health.
3. Indigestible carbohydrates are called fiber. The body is unable to break down fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in other ways.
   

Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories which promote fat.

Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks, contain simple carbohydrates and little if any nutrients.

Fruits contain mostly simple carbohydrates, but they also contain valuable vitamins, minerals, fiber, and water.

Vegetables contain different amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.

Legumes such such as beans, peas, lentils, and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.

Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amount in each varies depending on the type of grain used and the amount of processing. Chose whole grains whenever possible.

When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state.

Due to the lack of energy and the accumulation of ketones, low carb diets are often accompanied by nausea, dizziness, fatigue, bad breath, and dehydration.

Because of dehydration and a lack of fiber, constipation may result.

Exercise and fitness performance is reduced on a low carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.

When you severely restrict carbohydrates, your consumption of protein and fat increases. This has several long term effects:

The risk of many cancers increases when fruits, vegetables, whole grains and beans are eliminated from the diet.

Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle like uric acid crystals in joints , causing gout.

Kidney stones are more likely to form on high protein, ketosis producing diets.

Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.

The risk of heart disease is greatly increased on a low carb diet that is high in protein, cholesterol and fat.

How do we include carbohydrates in our diet so that we stay healthy and at our ideal weight?

Eat a combination of fruit, vegetables, whole grain breads, pasta, and cereals.

Eat rarely or not at all:

Refined and processed white flour products (such as bread, pasta, and cereal).

White rice

French fries

Fried vegetables

Eliminate:

Sugary desserts, cookies, cakes, pies, candies

Doughnuts and pastries

Chips, cola and carbonated beverages

Sugar, honey, syrup, jam, jelly, molasses

Now you have a simple, effective carbohydrate controlling plan that, allows you to reap the benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!