Weight Loss
Understanding Proper Carbohydrate Consumption
By Bruce Bowen, M.D.

Most of the nutrients we obtain in our diet
are from fruits and vegetables.
The biggest misunderstanding about carbohydrates is the notion that all carbohydrates are the same. Not true. There are simple carbohydrates (AKA refined carbohydrates), and complex carbohydrates (AKA unrefined carbohydrates.) The simple carbohydrates are not healthy for you and should be avoided. The complex carbohydrates are extremely beneficial and essential for health, and should be consumed on a daily basis. They are a must for a healthy life-style. Most of the nutrients we obtain in our diet are from fruits and vegetables. Processed foods, processed meats, sweets, and processed commercial beverages contain very little nutrients. Even supplemental pills and vitamins, while helpful, lack the vast amount of phytonutrients, phytochemicals, flavonoids, and macronutrients that are found only in complex carbohydrates.
People who mentally lump together these two types of carbohydrates (simple and complex) unfortunately conclude that they should not eat a lot of carbohydrates. Thus, they eliminate fruits and vegetables from their diet. Thus, they will not consume the vast amount of nutrients that are found only in complex carbohydrates. As a result of not getting proper nutrition, they will find themselves both overweight and hungry most of the time.
There is much evidence that excessive intake of simple carbohydrates, like refined sugar, is unhealthy and should be avoided. There is also much evidence that more intake of complex carbohydrates in the form of vegetables is healthy and desirable. Neither of these statements are controversial. Some controversy remains about certain vegetables, but as long as you consume a good variety of vegetables, this is not a concern.

Eating large quantities of whole fruit
will NOT cause you to gain weight.
In summary, limit the amount of simple carbohydrates, and enjoy as much complex carbohydrates as you want. The USDA recommends at least five servings or more of fruits and vegetables a day for a healthy diet. If you are not getting this much, then you need to increase your consumption of complex carbohydrates.