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Did you know ... Carbohydrates have really gotten a bad rap in the past several years, but did you know they are the best source for quick energy? In an optimal longevity diet, your total daily calories should be divided among the three primary food sources: 10 to 15 percent protein, 30 percent fat (with 10 percent of those fat calories coming from or less from saturated fats), and 55 to 70 percent carbohydrates. Carbs pack a mean punch when it comes to providing energy to your cells. They provide 4 calories per gram and are generally loaded with valuable vitamins, mineral and fiber. Eating enough carbohydrates on a daily basis is essential in order to "spare" protein you have eaten so it can be used for muscle, tissue, and cellular repair and not burn up valuable protein if you are not getting enough carbs. If you have low energy and have avoided carbohydrates because you thought they would make you fat, chances are you need to eat more! Eating a generous amount of complex carbohydrates will not make you fat. Eating fatty, non-nutritious foods will.

A Chain Gang: Carbohydrates are basically short and long chains of energy-containing molecules called glucose, which are actually simple sugars. The name of each type of carbohydrate depends directly upon the organization of the energy molecules. Complex carbs typically are rather long, complex chains of glucose, usually combined with some type of fiber that slows the release of glucose into your blood stream. Complex carbs are found in whole grains like whole wheat or rye, spelt, quinoa, steel-cut oats and brown rice. They are also found in starchy vegetables such as sweet potatoes, potatoes, corn, peas and legumes. Simple carbohydrates are usually found in refined, highly processed foods such as white flour. The valuable bran and nutrients have been removed. White, or refined sugar, is a straight, simple carbohydrate. When you eat simple carbs, glucose blasts into your bloodstream briskly, due to the lack of fiber. Your bloods sugar will usually rise quickly. The glucose is then transported to all different parts of your body to be used as immediate energy, with some leftovers. Some are converted to glycogen--the stored carbohydrate in muscle. The rest gets converted to fluffy, greasy fat.

Don't Keep It Simple: If the majority of carbohydrates you consume come from highly processed sources such as those primarily comprised of white flour and/or white sugar, you will not be getting the vitamins, minerals and fiber that you need to keep healthy. The lack of fiber will predispose you to all sorts of problems, including obesity, constipation and other digestive disorders and might also lead to many forms of cancer, such as colon and rectal cancer!

So, give carbs a chance! You will be glad you did!

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Did you know ... Carbohydrates are the best source for obtaining more life energy. Experts point out that if all carbohydrates were responsible for obesity, countries that consume the greatest amount of carbs as a percentage of calories in their diet, would suffer the most. Yet this is not the case. Residents of third world countries who tend to consume less protein and fat in their diet, are relatively unscathed by obesity, Also, in Japan, carbohydrates compose the majority of daily caloric intake. High carb foods like grains, rice and vegetables are daily staples of the Japanese diet, and intake of high-protein, high-fat animal products is minimal. In contrast to the "horrors" of carbohydrates as described by promoters of some of the almost no-carb diets, Japan has one of the lowest rates of obesity, heart disease, cancer and diabetes in the world. This indicates the types of carbs eaten can have a dramatic effect on health.

Action Tips:

• Switch to whole grain breads, pasta, brown rice and tortillas, and pass up their refined cousins. Consume at least half of your carbohydrates from whole grain sources.
  
• Be sure to obtain a minimum of six servings per day to eleven maximum.
  
• Calculate your daily caloric intake, and figure 55 to 70percent of those carbohydrate calories.
• Don't eat refined, sugary foods every day. Use them as treats for special occasions or in a weekly designated treat day.