There is so much information out there in the news and in the papers about carbohydrates. They are good for you, they are bad for you. Just like the egg in the 70's. With all this different information, it has done only one thing. Confuse me. So I wanted to find out what is, fuel for my brain, and if carbs are important.
So it seems that when you feel sluggish, confused, irritable, and even foggy-headed, these conditions can be attributed to your brain being hungry. Yea! that right, your brain just does not have enough energy to do its job proper. And let us face it the brain has a lot of work to do.
The body uses carbohydrate for energy (fuel). The brain can not store energy, and needs a constant supply. The brain uses about 60% of the glucose in a resting state. Brain cell needs twice the energy as the other cells in our bodies.
The neurons in the brain have the highest demand for energy, they are in a constant state of metabolic activity. Even during sleep, neurons are still at work repairing and rebuilding their worn out structural components.
Neurons manufacture enzymes and neurotransmitters that must be transported out to the very ends of their – nerve branches, some that can be several inches, or feet, away.
Most demanding of a neuron's energy, however, are the bioelectric signals responsible for communication throughout the nervous system. This nerve transmission consumes one-half of all the brain's energy (nearly 10% of the whole body's energy).
Glucose is the only fuel that the brain can use. Except during starvation, when it will use Ketone bodies generated by the liver, to partly replace glucose.
Carbohydrates where do they come from? You can get carbs from whole grain, a variety of vegetables and anything made from grain. You can get carbs from candy, potatoes chips, all kinds of noodles. You have a lot of choices for the sources of your carbs.
That sound great, I can eat all kind of junk and do my brain good. Well, sorry about your luck, it does not work like that. Anything that sounds to good to be true, is not true. You see there are two kinds of carbohydrates, complex and simple carbohydrates.
We can think of complex carbs as time-release tablets, and simple carbs as an injection of sugar.
Complex carbohydrates tend to be in natural foods. And have long chains of sugar molecules that the liver slowly breaks down into shorter glucose molecules that the brain can use. In natural foods, the cell walls are made of cellulose fiber that resist digestion. Slowly they are broken down and the sugar is released into the bloodstream. The same way a time-released tablet works.
Simple carbohydrates are found in most processed or refined foods, they are also found in some natural foods. These carbs have short-chained sugar molecules and break apart quickly. That is why the enter the bloodstream so fast. Sugary foods, corn syrup, fruit juices, and even honey contain glucose that is absorbed directly through the stomach wall and released into the bloodstream, almost as quickly as if you used a hypodermic need.
That is why you can eat some candy and drink a Mountain Dew and get a spike of energy that just last about an hour. And that all you have is that little bit of sugar rush. But, if you where to get your carbs from healthier sources that have complex carbohydrates, your body would have a steady supply of glucose, giving you constant energy throughout the day.
There are a lot of fad diets, some advocate low carbs, high carbs, no carbs, the truth of the matter is, if you do not get enough carbohydrates in your daily diet, the body will start eating muscle mass. It has to have glucose. It will also start depleting the liver of its glycogen.
Since we have to have carbohydrates and only the complex carbs are used to feed the brain. We need to make sure that we get enough. We really need to keep our bodies functioning proper and our brain as sharp as a tack. Now, is the time to know where we can get complex carbs.
Fatty Fish
Salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. Experts believe it’s probably necessary for transmitting signals between brain cells.
Eat it:
At least twice a week (limit albacore tuna to no more than 6 ounces a week to minimize mercury exposure)
Leafy Green and Cruciferous Veggies
Pile salads, stir-fries, and side dishes with broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts. They’re filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors. While all antioxidants (from a variety of plants) are good for your brain, these cruciferous veggies are especially effective.
Eat it:
Daily, as part of a well-rounded mix of other colorful veggies.
Avocado, Oils, Nuts, and Seeds
They all contain another important antioxidant: vitamin E.
Eat it:
Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.
Chocolate
The dark kind (70% cocoa) the flavonoids in chocolate is another class of antioxidant that research had linked to brain health. Other foods rich in flavonoid are apples, red and purple grapes, red wine, onions, tea, and beer.
Eat it:
Frequently - up to half an once a day, (also helps lower blood pressure).
Continue reading below Amazon AD
Curry
This potent spice is known for fighting inflammation. Animal studies show that the active ingredient, curcumin, clears away Alzheimer's-causing proteins in the brain (amyloid plaques).
Eat it:
In pasta sauces, salad dressings, or meat marinades.
Berries
The antioxidant in berries may protect our brains. Some scientists believe that they help to build connections between brain cells.
Eat:
Daily
Whole grains
Oatmeal, oat bran, brown rice and other fiber-rich foods help stabilize blood glucose. Since glucose is the brains main food, it is important to keep levels stable.
Eat:
Daily aim for 25 grams of fiber; Fruits, vegetables, and beans are other sources.
Water
We are mostly water; Our brains are about 3/4 water; So it only makes sense to drink, hydrate, then drink some more.
Drink:
All day long; 6 to 8 glasses throughout the day.
Alcohol
Research shows that imbibing lightly may protect the brain. In one JAMA study, people who had one to six drinks a week were 54% less likely to develop dementia than tee-totalers. Experts aren’t sure why, but some doctors point out that moderate drinkers have reduced rates of heart disease, too. Small amounts of alcohol may protect both the heart and brain by preventing blockages in blood vessels.
Drink it:
Once a day or less—and have no more than one drink. If you have a family history of breast cancer, talk to your doctor.
Coffee
In moderation caffeine improves attention span, reaction time, and other brain skills.
Drink:
Daily, limiting caffeine to 300 to 400 mg; one 8-ounce cup has around 100 mg.
Continue reading below Amazon AD
It seem like to have enough fuel for our brains we need to adapt a healthy lifestyle, eating plenty of complex carbs leaving the simple carbohydrates to a minimum. We need to incorporate fatty fish, plenty of fruits, vegetables, nuts, whole grains, and something that I was happy to see, moderate alcohol and coffee consumption. All of us chocolate lovers can help our brains with the dark version.
Hopefully with this information in our health arsenal we will be able to keep our brains and bodies functioning until we past over to the other side. By feeding our brain, feeding our bodies, and feeding our souls, we should have enough energy to keep us growing and going.
So it seems that when you feel sluggish, confused, irritable, and even foggy-headed, these conditions can be attributed to your brain being hungry. Yea! that right, your brain just does not have enough energy to do its job proper. And let us face it the brain has a lot of work to do.
A few facts
The body uses carbohydrate for energy (fuel). The brain can not store energy, and needs a constant supply. The brain uses about 60% of the glucose in a resting state. Brain cell needs twice the energy as the other cells in our bodies.
The neurons in the brain have the highest demand for energy, they are in a constant state of metabolic activity. Even during sleep, neurons are still at work repairing and rebuilding their worn out structural components.
Neurons manufacture enzymes and neurotransmitters that must be transported out to the very ends of their – nerve branches, some that can be several inches, or feet, away.
Most demanding of a neuron's energy, however, are the bioelectric signals responsible for communication throughout the nervous system. This nerve transmission consumes one-half of all the brain's energy (nearly 10% of the whole body's energy).
Glucose is the only fuel that the brain can use. Except during starvation, when it will use Ketone bodies generated by the liver, to partly replace glucose.
Carbs
Carbohydrates where do they come from? You can get carbs from whole grain, a variety of vegetables and anything made from grain. You can get carbs from candy, potatoes chips, all kinds of noodles. You have a lot of choices for the sources of your carbs.
That sound great, I can eat all kind of junk and do my brain good. Well, sorry about your luck, it does not work like that. Anything that sounds to good to be true, is not true. You see there are two kinds of carbohydrates, complex and simple carbohydrates.
We can think of complex carbs as time-release tablets, and simple carbs as an injection of sugar.
Complex carbohydrates tend to be in natural foods. And have long chains of sugar molecules that the liver slowly breaks down into shorter glucose molecules that the brain can use. In natural foods, the cell walls are made of cellulose fiber that resist digestion. Slowly they are broken down and the sugar is released into the bloodstream. The same way a time-released tablet works.
Simple carbohydrates are found in most processed or refined foods, they are also found in some natural foods. These carbs have short-chained sugar molecules and break apart quickly. That is why the enter the bloodstream so fast. Sugary foods, corn syrup, fruit juices, and even honey contain glucose that is absorbed directly through the stomach wall and released into the bloodstream, almost as quickly as if you used a hypodermic need.
That is why you can eat some candy and drink a Mountain Dew and get a spike of energy that just last about an hour. And that all you have is that little bit of sugar rush. But, if you where to get your carbs from healthier sources that have complex carbohydrates, your body would have a steady supply of glucose, giving you constant energy throughout the day.
There are a lot of fad diets, some advocate low carbs, high carbs, no carbs, the truth of the matter is, if you do not get enough carbohydrates in your daily diet, the body will start eating muscle mass. It has to have glucose. It will also start depleting the liver of its glycogen.
Since we have to have carbohydrates and only the complex carbs are used to feed the brain. We need to make sure that we get enough. We really need to keep our bodies functioning proper and our brain as sharp as a tack. Now, is the time to know where we can get complex carbs.
Sources of Complex Carbs
Fatty Fish
Salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. Experts believe it’s probably necessary for transmitting signals between brain cells.
Eat it:
At least twice a week (limit albacore tuna to no more than 6 ounces a week to minimize mercury exposure)
Leafy Green and Cruciferous Veggies
Pile salads, stir-fries, and side dishes with broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts. They’re filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors. While all antioxidants (from a variety of plants) are good for your brain, these cruciferous veggies are especially effective.
Eat it:
Daily, as part of a well-rounded mix of other colorful veggies.
Avocado, Oils, Nuts, and Seeds
They all contain another important antioxidant: vitamin E.
Eat it:
Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.
Chocolate
The dark kind (70% cocoa) the flavonoids in chocolate is another class of antioxidant that research had linked to brain health. Other foods rich in flavonoid are apples, red and purple grapes, red wine, onions, tea, and beer.
Eat it:
Frequently - up to half an once a day, (also helps lower blood pressure).
Continue reading below Amazon AD
Curry
This potent spice is known for fighting inflammation. Animal studies show that the active ingredient, curcumin, clears away Alzheimer's-causing proteins in the brain (amyloid plaques).
Eat it:
In pasta sauces, salad dressings, or meat marinades.
Berries
The antioxidant in berries may protect our brains. Some scientists believe that they help to build connections between brain cells.
Eat:
Daily
Whole grains
Oatmeal, oat bran, brown rice and other fiber-rich foods help stabilize blood glucose. Since glucose is the brains main food, it is important to keep levels stable.
Eat:
Daily aim for 25 grams of fiber; Fruits, vegetables, and beans are other sources.
Water
We are mostly water; Our brains are about 3/4 water; So it only makes sense to drink, hydrate, then drink some more.
Drink:
All day long; 6 to 8 glasses throughout the day.
Alcohol
Research shows that imbibing lightly may protect the brain. In one JAMA study, people who had one to six drinks a week were 54% less likely to develop dementia than tee-totalers. Experts aren’t sure why, but some doctors point out that moderate drinkers have reduced rates of heart disease, too. Small amounts of alcohol may protect both the heart and brain by preventing blockages in blood vessels.
Drink it:
Once a day or less—and have no more than one drink. If you have a family history of breast cancer, talk to your doctor.
Coffee
In moderation caffeine improves attention span, reaction time, and other brain skills.
Drink:
Daily, limiting caffeine to 300 to 400 mg; one 8-ounce cup has around 100 mg.
Continue reading below Amazon AD
Conclusion
It seem like to have enough fuel for our brains we need to adapt a healthy lifestyle, eating plenty of complex carbs leaving the simple carbohydrates to a minimum. We need to incorporate fatty fish, plenty of fruits, vegetables, nuts, whole grains, and something that I was happy to see, moderate alcohol and coffee consumption. All of us chocolate lovers can help our brains with the dark version.
Hopefully with this information in our health arsenal we will be able to keep our brains and bodies functioning until we past over to the other side. By feeding our brain, feeding our bodies, and feeding our souls, we should have enough energy to keep us growing and going.
Carbs vs Fat: The Best Fuel For The Brain?
Published on May 3, 2014
Low carbohydrate diets are the craze right now. Followers of Paleo, Atkins, and other low-carb ketogenic style diets restrict or even eliminate carbohydrate foods altogether from their diets, leaving them with a high fat diet.
However, the fact remains that our brains are best powered by sugars, or carbohydrates. That being the case, are there negative consequences of eating a low carb diet with regards to our mental and cognitive abilities?
To test this hypothesis, one identical twin was put on a high carb diet with the other on a high fat diet for 2 weeks. They then spent a day trading stocks, making tons of decisions based on information streaming from their computers.
One twin was confused, tired, and had trouble remembering what he had previously done, while the other twin was full of energy and making good decisions since he was able to easily recall his recent actions. Which twin do you think fared the better and convincingly won this challenge?
I thank you for stopping by my site Health Care Info 101 and reading my post "Fuel for Our Brains-Why Carbs are Important". With the video and this post you should have a good idea of what we should add and delete from our diet.
Thanks again and Y'all come back now.
Keep Smiling
reuben
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