Carb Conscious

ATKINS hates carbs. South Beach goes easy on it, as does the Zone. Celebs go carb-bashing with all the vigour earlier reserved for desi ghee...

ATKINS hates carbs. South Beach goes easy on it, as does the Zone. Celebs go carb-bashing with all the vigour earlier reserved for desi ghee. The humble carbohydrate is suddenly the diet plan8217;s most unwanted. But are all carbs bad news? No way, say experts. A balanced diet calls for inclusion of some carbohydrates, and a healthy person can8217;t afford to drop it altogether. The solution: Stock up on natural carbs, and skip the processed ones.

What are carbs anyway?
A carbohydrate is a molecular structure made of sugars linked together. Breads, cereals, grains, vegetables are all carb-rich foods. They pump up the body with vital vitamins and minerals, antioxidants, fibre, and basically work as fuel for the body.

So why are dieticians gunning for them?
Much of the carbs urbanites ingest today are the processed ones. White breads, pastas, fruit juices are excellent for providing energy for physical work. Sedentary jobs, the kind most city people are engaged in, simply can8217;t burn up the sugars deposited in the body by processed carbs.

That8217;s why nutritionist Dr Shikha Sharma distinguishes between good carbs and bad ones. 8216;8216;It8217;s advisable to source carbs from high-fibre foods like wholegrain breads and cereals, and limit the sugary processed carbs, the kind provided by white flour products,8217;8217; she says.

But low-carb diets do work in weight loss.
That8217;s partly because high-carb foods are often also high in calories. Also, carbs hold in a lot of water. A low-carb diet will cause the stored sugar to be burnt for energy, and the stored water will be flushed out. Consequence: rapid weight loss for the first few days of the diet.

What about a zero-carb diet?
Eliminating carbohydrates totally can have dangerous effects. 8216;8216;No-carbs can trigger ketosis or hypoglecemia or drop in sugar levels. A person can even go into coma,8217;8217;

Dr Sharma warns. 8216;8216;Such a diet works only in a supervised setting, such as when an obese person goes on a liquid diet to kickstart the system. Even then, it shouldn8217;t continue for more than a day.8217;8217;

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So what do I eat?
Dieticians recommend choosing a variety of foods, including carbs, from all food groups for each day, even if you want to lose weight. Only, be aware of what you are eating: to boost energy, opt for natural foods over packaged/processed; eat fruits instead of drinking the juice; binge on veggies and salads. In breads, go in for the multi-grain high-fibre stuff rather than whites.

nbsp;	DAILY D-I-Y

		nbsp;	The USDA Food Guide Pyramid Daily Recommendations provide a pointer on what to eat 8226; Bread, cereal, rice, pasta: six-11 servings one slice bread, 1/2 cup rice or pasta, 1/2 English muffin or hamburger bun 8226; Vegetables: three to five servings 1/2 cup cooked or 1 cup raw 8226; Fruits: two to four servings 1/2 cup raw, canned, or cooked fruit; or 1 medium apple, pear, orange or banana 8226; Milk, yoghurt, cheese: two to four servings 1 cup milk or yoghurt, 2 oz cheese or 1/2 cup cottage cheese or ice cream 8226; Meat, poultry, fish, eggs, nuts, dried beans: two to three servings 2-3 oz lean meat, poultry, or fish; or 1 egg, 2 tbsp peanut butter, 1/2 cup cooked dried beans 8226; Others: Use sparingly fats and oils, sweets, salty snacks, alcohol, other beverages, and condiments	nbsp;