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You are receiving this newsletter as a member through yahoogroups. Welcome to Diet-Depot-Newsletter - Issue 17
How are you today?
Today's issue will cover a very popular topic these days....
Carbohyrates....
Should we eat them?
Should we eliminate them? You decide....
Also enjoy the recipes enclosed in this issue!
Contents
1. Sponsored Ads
2. Tip
3. Carbs - Good Guys or Bad Guys?
4. Carb Grams and Calories for some Common Foods
5. Carb Books
6. Resourceful Links
7. Recipes
8. Newsletter Closure
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Tip
A little bit of fat will slow the entry rate of
carbohydrate into your blood stream, keeping blood sugar stable and helping to reduce hunger, mood swings, and cravings.
Carbs - Good Guys or Bad Guys?
Carbs....The shortened name for the food group carbohydrates...
There is so much controversy over this food group...
That is why I am putting this article together and you can decide...
if you need carbs???
Carbohydrates come from plants...
If it is a food from plant...it contains carbs!!
The name carbohydrates broken down means...
carbo = carbon, hydrate = water.
Carbohydrates fall into 2 categories...
Simple and Complex...
Just as the 2 carb categories state:
Simple carbs are simple, because they have a simple chemical structure.
While complex carbs are more complex!
What makes them different is how they are digested by our body.
Simple carbs are digested fast by our body, while complex carbs takes a longer time to digest because of their more complex structure.
Here is a list of some simple carbs:
brown sugar, confectioner's sugar, corn syrup, honey, maple syrup, high-fructose corn syrup, molasses, white sugar.
In this simple group, candy, cookies,fruit juice, milk, pastries and yogurt, because they contain a lot of sugars.
Here is a list of some complex carbs:
Complex carbs contain more fiber.
Starchy Foods fall into this group.
Breads, cereals, corn, crackers, pasta, peas, potatoes, rice, lima beans and legumes such as chickpeas, garbanzo beans, kidney beans and lentils.
In our diet, we need a larger variety of complex carbs rather than simple carbs. But remember some simple carbs are important such as milk, yogurts...etc. They are loaded with calcium and vitamins.
Complex carbohydrate foods are packed with vitamins, minerals, fiber and phytochemicals. Carbs are necessary to fuel our muscles and brain. They supply energy for our body. Without Carbs we feel weak, tired and we can become light-headed.
It is important to switch to foods in the carb category that are less processed. Less processed carbs are a lot healthier because they contain much more of their natural fiber and nutrients.
Much of our excess weight comes from the
highly processed carbohydrates we eat, such as baked goods, breads, snacks. The manufactor's processing removes fiber from many healthy foods. Try to cut out as much processed carbs as possible.
It will improve your blood chemistry, resulting in lowered
triglycerides and cholesterol. Example:
White bread is heavily processed, while whole grain breads are less processed, holding more of their natural fiber and nutrients.
Fiber is very important for your body and it's functions!!
See Diet-Depot's Back Issues on Fiber:
When carbohydrates are changed by processing, stripping away their fiber and nutrients, you end up with empty calories.
Remember that complex carbs in their raw state which contain fiber should be eaten in your diet, because they are loaded with necessary vitamins and minerals for our body, plus enzymes.
How Carbohydrates work with our Body:
After eating and digesting either simple or complex carbs, it turns into glucose, which is stored in cells where it is used for energy.
Ahh... the thing is....
your cells can only use so much glucose at one time.
What happens with the excess glucose?
The leftover glucose is stored in your liver and muscles, and it is then stored as glycogen.
BUT (OH NO), the glycogen that doesn't fit into your liver and muscle cells is then turned to fat.
A very high-carbohydrate diet causes the pancreas to produce large amounts of insulin. When you consume a diet mainly of carbohydrates your insulin receptors, which are throughout the body, become resistant to insulin, which you don't want.
The insulin action is to bring glucose into your bodies cells, but too much insulin from an abundance of carbs results in hyperglycemia (high blood sugar).
Excess insulin also can cause hypertension, atherosclerosis and heart disease.
Remember that an over abundance of consumed carbohydrates, raises your blood sugar levels and is stored as fat resulting in weight gain.
Complex carbohydrates are digested more slowly. They are released giving your body energy slowly. Since they take longer to be digested your body will need more time to release these carbs into your blood as glucose, resulting in a lower rise in sugar leverls.. Complex carbs are great when you are exercising or playing sports, because they are released more slowly. Remember that complex carbs are also better than simple carbs because they contain more fiber, vitamins and minerals that your body needs.
Each gram of carbohydrate provides four calories to be used as energy.
OK...Are you confused now?
Here is what carbohydrates we should add to our diet... Since we need carbs for energy....
But too much carbs can turn to fat because our body can not use it all for energy, especially if we are not very active, and all the organs that store the glucose and glycogen can become full and not be able to hold anymore.
What shall we do??
A lot of carbs can shoot our sugar levels way up....when we want to keep them low...
See Diet-Depots Glycemic Issue...
Yet, our bodies need the important fiber, nutrients and energy that Carbohyrates supplies!!
What shall we do??
Try cutting out simple carbs...and only consume complex carbs...
Here's a few ideas...
Eliminate the whites....
Many white carbs are processed...
Switch to products such as...
whole grain breakfast cereals,
brown rice,
hearty whole grain breads,
In recipes use whole wheat flour or soy flour.
These whole grains contain their natural fiber and it
does not raise your sugar levels like the processed white products does...
Eliminate Corn, White potatoes...They raise your sugar levels high very fast in your body.
Also eliminate corn and rice based cereals...
Choose bran, oat and whole wheat!
Cut out as much sugar as possible!
So by eliminating the bad carbs...and choosing only the good carbs....we can control our sugar levels, and still be providing our bodies with the energy and nutrients that we need...
Remember to eat healthy fats and proteins to have a well rounded diet..
See Diet-Dopot's Back issue on Fats:
Carb Grams and Calories for some Common Foods
Bakery products
Fruit
Vegetables
Milk and Yogurt
Legumes Legumes (dried beans and peas like lentils, split peas, kidney beans and chickpeas) provide protein as well as complex carbs.
Carb Books
Low Carb Books
Carb Counter Books
A High Carb Book
Other Carb Books
Carb Cookbooks
The Brown Rice Cookbook: A Selection of Delicious Wholesome Recipes
Craig Sams;Paperback; Buy New: $5.95 The Oat Bran Cookbook
Linda Romanelli Leahy;Paperback; Buy New: $3.95 All Natural Seed and Grain Cookbook
Darcy Williams;Paperback; Buy New: $7.95 Bean Cookbook
Tess Mallos;Hardcover; Buy New: $5.98 The Oat Bran Cookbook
Linda Romanelli Leahy;Paperback; Buy New: $3.95 The Brown Rice Cookbook: A Selection of Delicious Wholesome Recipes
Craig Sams;Paperback; Buy New: $5.95 Granola Madness: The Ultimate Granola Cookbook
Donna Wallstin;Paperback;Out of Print--Limited Availability; Buy New: $10.95
Resourceful Links
Carb counter
http://www.atkinsfriends.com/carbcounter.shtml Choosing Good Carbohydrates, Fats & Proteins
When choosing gets confusing.. http://www.webgate.net/~welchiro/choosing.html Hidden Carbs Calculating Tool
A useful tool for carb watchers http://www.geocities.com/msweathe/fiber-calc.html Low Carb Links
Vegetarian Low Carb Site
For Vegetarian interested in low carbs http://www.geocities.com/msweathe/veggie.html and
Recipes
Last issue we discussed changing recipes around...
This next recipe....all you have to do is change the Linguine to whole wheat Linguine
Linguine With Tomatoes & Basil
6 very ripe large tomatoes, peeled, seeded, and cut into bite-sized pieces 1 cup extra-virgin olive oil 1 cup fresh basil leaves, cut into strips 1 cup freshly grated parmesan cheese 3/4 cup sliced black olives 1/2 cup sliced pimiento-stuffed green olives 4 cloves garlic, minced 1 tablespoon salt 1 teaspoon coarsely ground pepper 1 (16-ounce) package uncooked linguine pasta (wheat) Freshly grated parmesan cheese In a large bowl, combine tomatoes, olive oil, basil, parmesan cheese, black olives, green olives, garlic, salt, and pepper; stir until blended. Cover and let stand at room temperature 2 hours.
Cook pasta according to package directions; drain and return to pan. Add tomato mixture and toss to coat thouroughly.
Transfer onto individual serving plates and garnish with additional parmesan cheese.
Makes 4 servings. Cottage Cheese Dip
Serve with fresh raw veggies. Servings: 20 Yield: 1 1/3 cups . 1 cup cottage cheese, creamed . 2 tablespoons lemon juice . 2 tablespoons milk . 2 tablespoons low fat salad dressing or mayonnaise . 2 tablespoons green onions, chopped . 1/4 cup parsley, coarsely chopped . 1/2 teaspoon tarragon leaves . 1 dash pepper Mix ingredients in a blender, scraping sides of blender jar with a rubber scraper and as needed until mixture is smooth and creamy. Serve with fresh vegetables - carrots, celery, green pepper etc. Baked Bagel Thins
(makes 6 servings) 33-ounce (90 g) whole wheat bagels (pumpinickel is healthy too) refrigerated butter-flavored cooking spray Preheat oven to 450°F (230°C), Gas Mark 8. Slice each bagel into 4 crosswise slices. Spray a non stick cookie sheet with spray.
Place the slices in a single layer on the sheet and spray again.
Bake for 5 minutes, until lightly browned. Serve immediately.
Per serving:112 calories (4% calories from fat), 5 g protein, 1 g total fat (0 saturated fat),
24 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 209 mg sodium
Diabetic exchanges:1 1/2 carbohydrate(bread/starch) Review all back issues by visiting
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Yours Truly, Donna
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