Red Deer Life - October 30, 2005

In my first column in September I discussed why it is so important to make sure we are consuming a sufficient number of calories to allow the metabolism to work optimally and open the door to weight loss. In this column I'd like to expand further on a component of nutrition that seems to be misunderstood and too often carries a bad wrap. Yes, I am referring to carbohydrates.

In the last decade we've seen many fads come and go and everything from low-carb bread to desserts. I am not sure why carbohydrates gained such a bad reputation but it is clearly unjustified. When we consume an excess of calories beyond what our body requires for daily living and activity it is quite likely that our body will convert it to a triglyceride or body fat. This is true whether it is protein or carbohydrates.

I have always believed and instructed my clients that carbohydrates drive the metabolism. They will increase body temperature opening the door to increased energy consumption and possible weight loss. Carbohydrates preserve muscle mass better than anything else known to man and improve immune system function. Carbohydrate consumption stimulates insulin release which allows absorption of both carbohydrates and proteins by many different cells in our body.

As far as carbohydrate intake goes it has been my practice for many years to encourage the average individual to ensure that about 45-50% of their daily intake comes from carbohydrates usually consisting of a combination of two varieties; starches and fibrous.

Starches consist of items such as: brown rice, oatmeal, potatoes, yams, whole wheat pasta. Starches will be the majority component of total carbohydrate intake. It is this component that is directly responsible for all those positive benefits mentioned above.

Fibrous items consist of fresh vegetables and the notorious dinner salad. The main roll of fibrous is to provide a source of some vitamins and minerals as well as round out nutritional intake to ease the transition of our food through the digestive system. Fibrous may also fill a roll to provide extra food volume to satisfy an individual once they have consumed their complete recommended daily calorie intake.

So in all what I'm reminding you is next time your out for lunch and feeling the waistline crunch, order the tossed salad but don't feel guilty about eating the rice or potatoes as well.