The Whole Food Blog

The dietary fiber found in many of the natural foods that are loaded with complex carbohydrates plays a key role in fitness because it cannot be fully digested by the body.  Instead, it works to slow down the absorption of sugar molecules.  The results are more consistent energy and blood sugar levels.

Complex carbohydrates are found in a variety of natural foods that provide energy for the body.   However, not all carbs are created equal.  Simple carbohydrates, such as fructose, galactose, glucose, and sucrose, don’t offer the same benefits.  While some of these simple carbohydrates, like fructose, occur in natural foods, others are completely man-made and only cause blood sugar imbalances.

Simple sugars are often found in processed foods like candy, fruit juices, soda pop, white breads and pastas.  While choosing natural foods with complex carbohydrates works to regulate blood sugar and energy levels, eating processed foods full of simple sugars can contribute to diabetes and fatigue.
Produce like fruits and vegetables are a great option, as are grains, nuts, and seeds.  Other types of food that offer this starchy goodness include breads, cereals, and pasta made from whole grains.  More healthy sources of complex carbohydrates include:

•    Legumes
•    Oatmeal
•    Brown rice
•    Quinoa
•    Barley

Because of changes in farming practices, air and soil quality, and numerous other factors, even our natural foods don’t pack the nutritional punch that they once did.  That is why pre-packaged, concentrated formulas loaded with healthy complex carbohydrates can be extremely beneficial.

These 3 diet tips are vital to success with any natural weight loss program.

1. Eat breakfast.

The Weight Control Registry, which tracks more than 5000 people who have lost 30 pounds and kept them off for at least a year, shows that most people who experience natural weight loss take the time to fuel up every morning.  Studies indicate that people who eat breakfast are less likely to overeat later in the day.  Natural weight loss occurs as the body adjusts to more calories in the morning and fewer calories afterward.  So, this is one of those crucial diet tips that must be adhered to for best results.

2.  Start each meal with soup, salad or fruit.

These foods are essential for natural weight loss because they are filled with water and fiber.  Diet tips like this can be difficult to follow, but worthwhile.  A study from Penn State University found that people who used two 10 ½ ounce servings of broth based soup each day for a year, lost 50 % more weight than those who consumed the same number of calories from low-fat healthy snacks.  Rachel Brandeis, R.D., of Atlanta, reports that eating 3 cups of green salad with fat-free dressing cut the number of calories people consumed at a meal by 12%.  So, starting a meal with high fiber foods is one of the best diet tips you can follow.

3.  Keep unhealthy foods out of sight.

This is one of those absolutely vital diet tips for natural weight loss.  “Cravings are often fleeting, and if you have to leave the house to go get ice cream, you’ll be less likely to do it,” says Roberta Anding, R.D., of Texas Children’s Hospital in Houston.  By taking these diet tips seriously and eliminating unhealthy foods from the house, the foundation for natural weight loss is solid.

Complex carbohydrates are vital to human nutrition and whole foods offer the most efficient way to consume them.   In order to thrive, the human body needs carbohydrates, fat, protein, vitamins, minerals, and fiber.  All of these essential elements are abundant in natural foods such as fruits, vegetables, and whole grains.

When whole foods are the largest part of the diet, then there is less room for simple carbohydrates.  This makes weight management and natural weight loss easier as complex carbohydrates take longer to burn, thus providing more long term satisfaction.

A common misconception of low carb diet participants is that they should avoid all carbohydrates, but this is just not possible or healthy for people.  Complex carbohydrates from whole foods are essential for energy and proper brain function.

Simple carbohydrates do occur naturally in fruits and vegetables, but in much smaller amounts than in products like cookies, candy, ice cream and cakes.  Some high starch foods such as potatoes, corn, carrots and whole grains include even longer chains of complex carbohydrates.  That’s why these whole foods provide long lasting energy without the sugar crashes associated with simple carbohydrates.  High fructose corn syrup and table sugar are examples of products that contain too many simple carbohydrates.

Experts recommend that at least half of the calories consumed each day should be in the form of complex carbohydrates.  Fortunately, there are now advanced formulas that provide plenty of nutrition.  Search the net for concentrated whole foods and find nutritional products not sold in typical stores.