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6.1 Carbs Basics
Carbohydrates, which like protein have 4 kCal per gram, are the primary fuel source for your body. In the intestines, they are broken down into their simplest form: glucose (also called blood sugar). When glucose enters the bloodstream, part of it is used for immediate energy needs. The rest is converted to glycogen in the muscles, the liver, and other organs and is stored there for future use. If glycogen storage is full (and it gets full very easy), glucose is stored as body fat (bad for us).
Simple Carbs vs. Complex Carbs
Simple carbs are easily broken down into glucose and easily stored as body fat if not used for energy. In addition, some of them (refined simple sugars) are very bad for your health and can do a lot of damage to your body. They boost your insulin levels, which causes cravings for more sugar and in many cases can lead to insulin resistance. This means that if you want to lose fat, you should restrict your intake of white bread, sweets and all types of foods that contain refined simple sugars.
Your best option is to get the small amounts of simple carbs your body needs from fruits. The simple carbs found in fruit (called fructose) are attached to fiber, vitamins, and other "good stuff" and are far more beneficial to your health and your weight loss results.
 Important
Natural, complex carbs with low glycemic index and in the right amounts are good and necessary for your health and will help you lose weight. They are harder to break down into blood sugar and harder to store as fat. What this means is that they don’t cause a boost in insulin levels, and they can be used for your energy needs during a longer period of time.
Foods rich in complex carbs are:
Starchy carbs:
Sweet potatoes, yams, brown rice, oats, lentils, kidney beans, legumes, black eyed peas, whole grain bread
Fibrous carbs:
Asparagus, broccoli, cauliflower, Brussels sprouts, lettuce, tomatoes, green/red peppers, mushrooms, cucumbers, and other vegetables
 Nutrition Guide Index
Part 1: Understanding Weight Loss
Part 2: Calories In vs. Calories Out - The Law of Calorie Balance
Part 3: Divide And Conquer - How To Spread Your Food Intake During The Day
Part 4: Why a Balanced Diet Is The Key
Part 5: Protein In Your Weight Loss Program
 Importance of Protein
Protein Requirements
Protein Sources
Part 6: Carbs In Your Weight Loss Program
Introduction to Carbs
Low Carb Mania
Eat Carbs the Smarter Way
Part 7: Fats In Your Weight Loss Program
Introduction to Fats
Bad Fats
Good Fats
Fat Summary
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