In recent years, there has been a lot of debate and controversy about carbohydrates. For many, the discussion about “low carbs” has evolved so far that people have lost sight of what carbohydrates are. Here, we are going to debunk whether if Paleo is a low carb diet plan.
What are Carbohydrates?
Carbohydrates, proteins, and fat are the three macronutrients in food, and all food calories are derived from one of these three sources (alcohol is a unique category). Protein is usually found in animal products, including meat, fish, eggs, and dairy, and animal sources of protein contain all the necessary amino acids we require. Fats are also often found in animal products, but are also plentiful in nuts and seeds, and can also be found in some fruits like avocado and olives. Carbohydrates are complex sugars and are the source of calories in all other foods, primarily fruits, and vegetables.
In other words, apples are full of carbohydrates. So are zucchinis, spinach, and lemons. So, while we associate carbohydrates with grains, and foods like bread, pasta, and rice, we should also remember that fruits and vegetables are carbohydrates, and are among the healthiest foods for people to eat.
What is a Low Carb Diet Plan?
Typically, when people talk about a low- or no-carb diet, they are referring to a diet that restricts or eliminates the simple, refined carbohydrates found in breads, cereals, pastas, processed rice, crackers, biscuits, cake, and so forth. These diets typically do not restrict the natural, complex carbohydrates found in fruits and vegetables, and often don’t mention the refined carbohydrates in sugar and sweeteners.
Is the Paleo Diet Low Carb?
Yes. The paleo diet avoids processed, refined carbohydrates found in grains and products made from grains. The paleo diet also avoids the simple carbohydrates in sugars, sweeteners, and artificial sweeteners.However, the paleo diet does encourage large quantities of fruits and vegetables. So, if one were to do the math and break down the macronutrients in a paleo meal, a large percentage of those calories would come from carbohydrates.
Good Carbs and Bad Carbs
The real, critical difference is between “good carbs” and “bad carbs.” All carbohydrates are converted by the body into glucose, which is an essential fuel that provides energy for the body. The amount of glucose available to the body for use as energy is called our “blood sugar level.” If we have too much sugar in our blood, our bodies produce a hormone called insulin that consumes excess glucose and restores normal levels. In other words, our bodies prefer a constant, steady level of glucose available all the time, with neither too much nor too little.
When we eat natural, complex carbohydrates, like those in fruits and vegetables, the molecules are in complex structures that take time for the body to break down and simplify into pure glucose. This processing time acts as a “timed-release” that naturally releases small amounts of glucose over a long time, keeping our blood sugar levels consistent.
Refined carbohydrates, like those found in flour and sugar, have already been purified and processed, so they are simpler structures with stronger flavors. Because they are already processed, the body quickly releases them into our bloodstream, causing our blood sugar to rise much more rapidly and go too high, which causes the body to compensate by producing insulin to reduce it. Simple, refined carbohydrates create dramatic peaks and valleys in our blood sugar levels, which is ultimately unhealthy.
So remember, not all carbs are bad carbs. Choose the natural, complex, unrefined carbohydrates found in whole fruits and vegetables, like the kind preferred by the list of paleo foods, and improve your overall health and mood.
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