Many people think avoiding carbohydrates or "carbs" is a step in the right direction for long-term health and weight loss; if you're one of them, you may want to think again.

First of all, "It's impossible to totally avoid carbs," I tell people who think they will lose weight with a low- or no-carb diet. All of our whole, natural foods contain some amount of carbohydrates, as well as proteins and fats. Carbohydrates can be found in fruit, vegetables, grains, beans, legumes, nuts and seeds. Whole foods containing carbohydrates are complete with fibre, vitamins, minerals, enzymes and additional nutrients required for proper functioning and optimal health.

Secondly, carbohydrates are the body's main source of fuel. If anyone actually did go on a true no-carb diet, they would eventually die. Carbohydrates are the cleanest burning fuel for the body. Once digested, or broken down in the body, carbohydrates enter our bloodstream in the form of glucose - a single sugar molecule. Glucose is required by every cell in the body for proper functioning.

Carbohydrates are also extremely important because they are the only usable energy source for the body's red blood cells and brain.

Carb categories
We know not all fats are alike. For example, trans fats cause weight gain and increased risk of disease, while high quality essential fats, such as omega-3s and omega-6s, can decrease risk of disease and aid in weight loss. Similarly, carbohydrates come in different categories.

Structurally, carbohydrates are made of glucose (sugar) molecules. There are two categories of carbohydrates-simple and complex. Simple carbohydrates bring glucose into the body very quickly, while complex carbohydrates bring a slow, sustained source of energy.

Simple carbs are usually the culprits in weight gain. They're plentiful in foods that are extremely sweet, such as honey, table sugar and maple syrup, and in foods that have been processed, such as donuts, candy, white bread and white rice. Anything made from processed grains, including white pasta, muffins, boxed cereals and crackers, is a high source of simple carbohydrates.

Simple carbohydrates are made up of either single or double glucose molecules. They're quickly digested and readily absorbed into the bloodstream. Small amounts of excess glucose in the body can be changed into "glycogen," stored by the liver as back-up energy and quickly turned back into glucose in case of a sudden fuel shortage. However, if we eat too many simple carbohydrates and our storage space for glycogen is filled, the overflow is turned into saturated fat. This fat is stored in and around organs and muscle tissues, which is how eating too many simple carbohydrates can lead to weight gain. Much of this fat also goes into the blood, affecting cholesterol levels. These fats tend to make our blood platelets sticky, which is how sugar consumption can eventually lead to heart attack.

Complex carbohydrates, on the other hand, are made up of longer chains of glucose molecules. All whole foods provide valuable complex carbohydrates, including, as I mentioned earlier, fruits, vegetables, whole grains (wheat, brown rice, quinoa, amaranth), beans, legumes, nuts and seeds. Plant foods rich in complex carbohydrates are our only source of fibre, which  slows down the breakdown of glucose chains considerably. As a result, single glucose molecules enter the blood in a slow, steady stream, providing sustained energy over a prolonged period of time, not in a quick rush of sugar that affects blood sugar and hormone levels.

Carbs for health
A diet with a sufficient amount of fibrerich complex carbohydrates is filling and satisfies the body's cells with necessary nutrients. Fibre-rich food will also reduce the risk of colon cancer, lower blood fats, help balance blood sugar levels, boost energy and enhance elimination and detoxification. Researchers say that increasing daily fibre intake by eating more fruits, vegetables, whole grains and legumes is a critical step in stemming the international obesity epidemic.

Studies show that a diet with increased vegetables and whole grains aids in weight loss and weight maintenance. If you choose complex carbohydrates during the holidays and throughout the winter, you'll satisfy your hunger and your body's needs with sustained energy and many important nutrients. Cut down on simple or processed carbohydrates, and eat complex carbohydrates to enjoy health and a healthy weight.

Low-carb dangers
The American Heart Association, American Dietetic Association, and the American Kidney Fund have published statements to warn people about the dangers of eating low-carbohydrate/high-protein diets.

The idea behind low-carbohydrate diets is that if dieters avoid foods containing carbohydrates (starches or sugars); they will lose weight. Research shows, however, that most weight lost during the first six months of a low-carb diet is regained during the next six months. After a year, total weight loss is notsignificantly different from that seen with other diets. Some researchers speculate that it's the lower calorie intake and diet motivation that's truly responsible for the weight that's kept off.

Possible dangers of a low-carb/high protein diet include higher intake of meat and animal fat, and a lower intake of fibre and important dietary nutrients. The Physicians Committee for Responsible Medicine lists heart disease, colon cancer, impaired kidney function, diabetes complications, constipation, headache and many other possible health concerns in relation to low-carb/high-protein dieting.

Sandra Tonn, who proudly eats a high carbohydrate diet, is a freelance writer, holistic nutritionist and yoga teacher based in Powell River, BC. www.sandratonn.com

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