Low carb diets have been popular for the past several years. Carbs have gotten a lot of bad press and are blamed for weight gain. Restricting carbs has been shown to be helpful in weight loss programs. Women who have battled with weight or are concerned about excessive weight gain during pregnancy may consider restricting carbohydrates during pregnancy, but is it safe?
The most important thing to understand, and something many people overlook, is that not all carbs are bad. Carbohydrates are energy for the body and offer several benefits. The issue is the type of carbohydrates you are including in your diet.
Simple carbohydrates include obvious culprits like sugar, junk food and candy. However, they are also found in pancake syrup, white bread, white rice and canned fruits. These can easily be avoided to reduce weight gain. Complex carbohydrates, such as grains, whole wheat breads, brown rice, legumes, and fresh fruits and vegetables are very good for you and the baby.
Complex carbohydrates should not be eliminated or severely restricted when you are pregnant. They contain valuable nutrients for you and your baby, as well as energy that you both need. In addition, there is no reason to cut them out, since they don’t act on the body in the same way as simple carbs.
The main difference between the two is how they influence blood sugar levels. Simple carbohydrates cause a surge in glucose levels because the sugar enters the blood quickly and this causes the body to produce a spike in the insulin level. The result of this blood sugar roller coaster is increased appetite and weight gain.
Complex carbohydrates work differently. The glucose enters the blood stream slower and less insulin is produced. Since they don’t cause the fluctuations in sugar and insulin levels, complex carbs won’t cause increased appetite and contribute to weight gain the way simple carbs will. So, don’t cut the carbs, just make sure you are choosing the right foods that are rich in complex carbs and other nutrients.
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