Weight Loss Bracelet - "Good carbs" - "Bad carbs"
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            "Good carbs" - "Bad carbs"
             
                 What are Carbohydrates?


The Harvard T. C. Chan School of Public Health tells us "Carbohydrates are found in a wide array of both healthy and unhealthy foods. They also come in a wide variety of forms. The most common and abundant forms are sugars, fibers, and starches.

"The healthiest sources of carbohydrates---unprocessed or minimally processed whole grains, vegetables, fruits beans---promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients (from plants)."
These healthy carbohydrates are referred to as "complex carbohydrates" or "good carbs."

"Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease." These unhealthy carbo-
hydrates are referred to as "simple carbohydrates" or "bad carbs."

Dr. Furhman, op. cit., notes that "When you take the whole wheat berry and process it into white flour to make white bread or pasta, more than 90% of the fiber and vitamin E, as well as more than 75% of the minerals, are lost. Your body breaks down the carbohydrates into simple sugars and the physiologic response is not much different that if you had consumed cotton candy. White pasta, white rice and white bread are just like sugar; because their fiber has been removed, these nutrient deficient foods are absorbed too rapidly. This, in turn, will raise glucose, triglyceride, and insulin levels in your blood. Refined grains are undesirable and will sabotage your weight-loss and cholesterol-lowering efforts.

"All refined sweets are low in nutrients and fiber and are rapidly absorbed. These refined sweets include sugar, honey, corn syrup, molasses and corn sweeteners. They all contain insignificant amounts of nutrients (per calorie) and no fiber. More and more studies offer evidence that the consumption of
these sweets and white-flour products are a significant cause of obesity, diabetes, heart disease, and even cancer".

Dr. Roizen and Dr. Oz, You On a Diet, op. cit., tell us to "Watch Your Carbs...Make sure that most of your carbs are complex, such as whole grains and vegetables."


Here's a partial list of              Here's a partial list of
complex carbohydrates            simple carbohydrates         ("good carbs")                          ("bad carbs")   

whole grain bread                        table sugar, brown sugar
whole grain cereals                      chemical sweeteners such
    (without added sugar)              as saccharin, aspartame,
whole grain pasta                         and sucralose                
brown rice                                    high fructose corn syrup
leafy green vegetables                  (HFCS), corn syrup
   such as: turnip greens,               molasses, maple syrup
   spinach, kale, and                      agava syrup
   collard greens                            white bread, white pasta
all other vegetables (but not          white rice
   not white potatoes, FF, or           pastry, cakes, cookies
   sweet  potatoes)                         doughnuts, fudge, and
legumes (a class of vegetables        pies
   including dry beans, peas,           soda pop (including diet
   lentils, chickpeas, and                 and low-calorie soda pop)
   peanuts)                                     all other sugary drinks
nuts (especially walnuts,                such as Kool-Aid, fruit
   macadamia nuts, & pecans)         punch, orangeade, lemon-
healthy seeds such as                      ade, energy drinks, sports
   uncooked sunflower seeds            drinks, and apple juice        and pumpkin seeds                                           
                                        
 
More on the dangers of SUGAR ("bad carbs"):
Family Circle magazine (July, 2015), op. cit., warns us to "Check out these common---but often unrecognized---names for added sugar so that you can spot them on ingredient labels: cane juice, barley malt, maltodextrin, corn syrup solids, maltose, malt syrup, dextrose, sorbitol, fruit juice concentrate."                                                                            
                                                                                                                                                                                         
Although fresh fruit, and honey, are technically simple carbohydrates they are considered healthy because they contain vitamins, minerals and other nutrients NOT found in other simple carbohydrates. Caution:
honey must never be given to babies under one year old.  Modern science tells us that mother's milk is unquestionably the best food for babies---much better than infant formulas.

Milk and milk products are also simple carbohydrates and should be avoided by most people---except mothers, children, and nursing mothers---all of whom need the calcium and Vitamin D found in milk.

If you do use milk or milk products it's a good idea to use dairy items that are labeled "low fat,"  "reduced fat," or "fat free." Remember: regular dairy items are fattening!



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