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CARBOHYDRATES…The Good, Bad & Ugly

When it comes time to weight loss or improving your health and fitness carbohydrates plays a big part. But so does protein and fats as all 3 have a roll in our everyday diet.

The types of carbohydrates is important as there are the good, bad and ugly ones out there. In the end there are 2 types of carbohydrates which are refine and unrefined. Think of it as one is easy digestible and the other one isn’t.

Now with the refine or easy digestible carbohydrates these are the bad and ugly as these are the types that you body absorbs easier and more importantly instantly increases your blood sugar levels. Even some natural sugars do this as well. These types not only increase your chances of weight gain but also type 2 diabetes, heart disease and stroke. These foods are pasta, rice, potatoes, breads, honey, maple syrup I regards these as bad. The ugly are high sugar proceeded food, drinks and fast foods.

Now with unrefined carbohydrates or complex carbohydrates these take longer for you body to digest which means your blood sugar increase slowly which in the end keep you fuller and satisfied for longer. These foods are high in fibre which are vegetable that are grown out of the ground, legumes, nuts and whole grains. Also fruit such as strawberries, raspberries or blueberries but try and stick to one serving a day. Also keep in mind it is not only what you eat but the amount as well.

In Micheal Mosley The 8 week blood sugar diet he suggested GI Glycaemic Index and GL Glycaemic Load is a good way to know what to eat. They Sydney researchers say a rule of thumb, you should be wary of carbs with GI over 55 or a GL over 20. Micheal Mosely recommends visiting University of Sydney website as they have been the forefront of GI research for over 20 years. Visit

Remember the key is to stay fuller for longer and prevent your sugar levels spiking rapport which will activate your fat storing hormones instantly.. The longer we are fuller for the less change over eating and also feeding our body foods for good health and to regenerate healthy cells. Now I am not saying don’t eat pasta, rice or potatoes but just fill your place up with them and maybe have a small portion size and also eat it after eating protein or healthy high fat foods to prevent the spike of insulin. But if you are looking at losing weight it would be a better choice to cut out refine carbohydrates. But if you are unsure, taking medication or have a medication condition please ask your doctor first.

Johnny Musumeci

Wellness Coach

0409 928 175

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