In this day in age where obesity and diabetes run rampant through our society, the focus lies on carbohydrates and protein. Carbohydrate control is very important to maintain a healthy body. Sugar, a form of carbohydrate, is known to raise insulin levels and depress your immune system. The diet gurus and others who wish to profit off of the latest fitness fads, vilify carbohydrates. They lump them into one big category and tell you carbs are bad and to eat more protein. However this couldn’t be further from the truth.

I am a big believer in higher protein intakes but carbohydrates play a vital role in your well being. First, there are two types of carbohydrates – simple and complex. Simple carbohydrates, typically processed, are broken down easily and are rapidly absorbed into your bloodstream. To deal with the sudden influx of sugar, your pancreas releases more insulin to uptake the sugar into the cells. This results in an energy “crash” and a craving for more sugar. It is the beginning of a vicious cycle that can wreak havoc on your metabolism. Complex carbohydrates are a lot better for you. They are natural foods packed with vitamins and minerals. Complex carbohydrates are harder for your body to break down and happen to be the best source of fiber.

Fiber is the indigestible portion of plant foods. There are two types of fiber, soluble and insoluble. Soluble fibers can be dissolved in water and insoluble fibers cannot. Together both types help to add bulk to your diet, slow the rate of digestion, lower cholesterol, and regulate blood sugar. Current dietary recommendations suggest that adults should get between 20-35 grams of fiber on daily basis. Fiber helps with weight control and reduces the risk of heart disease, diabetes, and cancer. Listed below are some of the best sources of fiber:

Fruits: raspberries, strawberries, blackberries, prunes, bananas, cherries, plums, apples, pears, oranges, grapefruit, avocado, and figs.

Vegetables: artichokes, cauliflower, broccoli, onions, french green beans, mushrooms, spinach, chard, sweet potatoes, carrots, beets, and okra.

Whole grain breads, oatmeal, nuts, seeds, and legumes (dried beans, peas, and lentils) are other good sources of fiber. Be sure to get a variety of each on a daily basis to prevent boredom and nutrient deficiencies.

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