Because “Low-Carb” is one of the buzzwords for diets currently, it is important to understand a few things about what carbohydrates are and how they work. The brain needs carbohydrates to function properly. One of the very important functions of carbohydrates is in assisting the amino acid tryptophan to enter the brain from the bloodstream, allowing it to be converted to serotonin. Serotonin is the neurotransmitter that regulates our moods. The only way we can produce serotonin is by eating tryptophan, which is found in foods containing good quality protein. Low serotonin levels have been associated with depression. If we are not consuming enough carbohydrate, the brain is not able to access enough of the tryptophan we are eating in our food, which can result in low serotonin levels and depression. There are three types of carbohydrates: Starch, Sugar, and Fiber. STARCH Starchy foods include: Potatoes Wheat Corn Rice Pasta Cereals Bread Crackers FIBER Fiber is found naturally in the plants, nuts and seeds that we eat. Meat and dairy products do not contain fiber. Fiber comes in two types: Soluble and Insoluble. Both types are very important for digestion, and prevention of heart disease, diabetes, obesity and constipation. Some foods contain only one type and some foods, like fruit, usually contain both. Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol. Sources of soluble fiber include: Oatmeal Lentils Apples Oranges Pears Oat bran Strawberries Nuts Flaxseeds Beans Split peas Blueberries Psyllium Cucumbers Celery Carrots Insoluble Fiber is considered gut-healthy fiber because it has a laxative effect and adds bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables. Sources of insoluble fiber include: Whole grains Wheat bran Corn bran Seeds Nuts Barley Couscous Brown rice Bulgur Zucchini Celery Broccoli Cabbage Onions Tomatoes Carrots Cucumbers Green beans Dark leafy green vegetables Raisins Grapes Fruit Root vegetable skins (such as beets, turnips, potatoes) SUGAR Sugar is the third form of carbohydrate and includes several different types. The more common types are sucrose, glucose (also...
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