A diet rich in simple carbohydrates can contribute to weight gain. Such foods as sugar, fruit juice, soft drinks or any other high-sugar food (including those labeled as fat free) cause your body to release a hormone called insulin. A quick or dramatic increase in insulin in your body can significantly slow or stall the weight loss process.

Insulin - Trigger for Weight Gain

Insulin is a hormone that regulates blood sugar in your body. When there are high levels of insulin in our blood it causes a chemical reaction that tells your body to store the calories you eat instead of burning them. In fact, high levels of insulin over long periods of time can slow your metabolism down so dramatically that it will actually prevent your body from using stored fat for energy. One helping of just one of these simple sugars by itself can spike your insulin and slow your metabolism to the point that your body essentially STOPS burning fat. These simple carbs can effectively STOP weight loss.

Remember that most foods that taste sweet are generally simple carbs and have the ability to "spike" insulin levels. They include many fruits like cherries, raisins, and fruit juices that many people categorize as "good for you." The truth is, to your body, there is very little difference between these fruits and the simple table sugar that you find in sodas or candy bars. While they do have a certain amount of vitamins and nutrients, they are not good foods for weight loss because they become sugar in your blood stream almost as quickly as you consume them. You can get all the nutrients your body needs elsewhere.

Simple sugars do have their uses, however. If you are experiencing hypoglycemic symptoms (low blood sugar), a simple sugar can restore proper blood sugar levels quickly. But for most weight loss purposes, complex carbohydrates are a far better choice.

Complex Carbohydrates - The Carbs that Work

The types of carbohydrates most beneficial for weight loss purposes are fresh whole foods such as potatoes, yams, sweet potatoes, rice and oatmeal. Less beneficial are pastas, beans and corn, but they are still far better than the latest fad carbohydrate drink or bar.

Remember that all carbohydrates eventually turn to sugar in your body. Sugar triggers the release of insulin. The faster they turn to sugar in your body, the greater the risk of an insulin spike - that's the problem with the very sweet fruits and other simple sugars - your body can use that kind of sugar almost immediately.

To maintain your blood sugar at a relatively even level, it is best to consume your carbs with another type of food - the best choice is protein. This will slow down the carbohydrate's conversion into sugar, and keep from "spiking" your insulin and slowing down your metabolism.

Different body types and different metabolisms can absorb different types and amounts of carbohydrates, and that is one of the prime differences between the different eating plans. No matter what your metabolism, however, if you eat too many carbs in one meal, you run the risk of raising your insulin level and shutting down your metabolism.

That's the problem with processed carbs like bread or pasta. They are like high-potency super carbs.

Processed Carbs -

Grinding Your Metabolism to a Stop

These processed carbs started as good whole grains, and then they were refined down to their purest carbohydrate form. In the process, all the fiber and any other component that would slow down the conversion into sugar have been removed.

Think about it - to make a little bit of flour you start with a LOT of grain. Then you grind cups and cups of that grain into flour, say wheat or semolina, and make it into two or three ounces of pasta. It is still the same amount of carbohydrate, but it's been concentrated into several bites of pasta. It takes a lot of work for your body to process all that "grain," plus it contains plenty of carbs that would, in turn, be converted into sugar in your blood stream, which would spike your insulin and slow even the fastest metabolism. That is why you often feel tired or sluggish after a big plate of pasta.

Processed carbs simply aren't an efficient way to eat and be satisfied. Wouldn't you rather have a whole baked potato than three bites of that dinner roll? The potato probably contains a lot less carbs. And eating the potato will make you lose weight - the bread will not.

Vegetables

Green vegetables are also carbohydrates, but they generally have so few calories and so much fiber that they have very little impact on your metabolism. You can generally eat all the greens you want. They fill you up and provide your body with the fiber and vitamins it needs. Greens are leafy vegetables, such as: spinach, lettuce, mustard greens, okra, collard greens, kale, dandelion, arugula, watercress, and sprouts. You can also add other "free vegetables" to your meals, such as: broccoli, cauliflower, tomatoes, onions, mushrooms, asparagus, bell peppers (all colors - red, green, orange, yellow), cucumbers, string beans, all the soft skinned summer squashes, like zucchini.

On my next article I will talk about the dangers of a diet without carbohydrates.