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3:45pm | Last year, the Press-Telegram reported on a study that looked at the obesity rates of over 5,000 Long Beach Unified Students. Among the key findings, 35% of 7th graders are obese. And my friends, adults are not far off. Why?

Forget exercise for the moment, let’s talk nutrition. Somewhere, sometime, by some person, the carbohydrate got its first mug shot. It probably began in 1972 with the release of Robert Atkins' first book, Dr. Atkins' Diet Revolution.

To dispel the myth that carbs are the boogie man, I have some words to offer you.

Number one, when it comes to “smaller” portion sizes, it’s true that your body’s storage capacity for carbohydrates is limited. Meaning that if you eat a whole bag of tortilla chips, that excess energy will not be stored in the muscle or liver where it is most useful. Instead the excess carbs, which converts to glucose (blood sugar), will be stored in adipose tissue, pushing that 30-inch waist to a 36-inch waist real quick.

Number two, when paired with an active lifestyle, carbs are overlooked on one essential function. Besides being your body’s preferred fuel source, carbohydrates also have the unique function of preserving your muscle tissue. Meaning, when you limit carbs in the diet or skip meals, your body begins to secrete the stress hormone cortisol and in turn, begins the process of cannibalizing those herculean hamstrings (or the righteous rectus abominis). When you lose muscle your resting metabolic rate, or the number of calories your body burns at rest, decreases significantly.

Number three, approximately one hour after you eat a carb loaded meal, your blood sugar reaches its peak level. Two hours after you reach your peak, blood sugar has descended back to its pre meal level. So this is where obedience to science is so important. This physiological fact justifies small and frequent meals. However, if you snack before this 3 hour window, you run the risk of storing more body fat.

Number four, there are different kinds of carbs and the ones you select via the glycemic index have a big effect on how your body will process that particular carb choice. For instance, if you are snacking on pretzel sticks, know that 100% of the calories come from carbs. On the contrary, one cup of whole wheat spaghetti has 86% of its calories coming from carbs, which makes up the difference for the 100% in trace amounts of fat, 6 grams of fiber, and 7 grams of protein.

Number five, there is something called the gastric emptying time test. This test proved long ago that when nutrients are consumed in isolation, carbs, proteins, and fats leave the gut over different rates of time. As an example, when you eat carbs alone, the carbs will reach your bloodstream in less than an hour. However, when you add protein and dietary fats to the meal, you slow the release of carbs into the bloodstream over the course of hours, which helps regulate insulin levels and decreases the chances of storing excess body fat.

Moral of the story, carbs aren’t that bad afterall. Instead, carbohydrates are needed by the body and must be managed by adhering to the above information. So next time you are with a friend at a restaurant who is “low carbing it” order that yam and smile wide.

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