Carbohydrates are certainly one of our important macronutrients because they provide us with our most readily available forms of energy and most of our micronutrients (vitamins, minerals, phytochemicals, antioxidants and fiber). There are exactly 90 micronutrients that humans must consume or we suffer from one form of deficiency disease or another.

The trick with carbs is to eat consistent and moderate amounts that are nutrient dense. In a word, quality carbs. Empty calories or starchy carbs from foods such as baked potatoes, juices, rice cakes, bagels, white rice, white bread, white pastas, bananas, sugarpuffs, etc., do not provide a whole lot of micronutrients and will add some extra calories. Now don't get this wrong, I am not saying potatoes are bad for you.

These types of low quality carbs left unchecked or unused, will result in extra pounds, and not quality poundage either. This is fine if you are a child with boundless energy or an endurance athlete requiring larger amounts of fuel, but for the average person, these low nutrient carbs can add up quicker than taxes!

When considering the choices in our carbohydrate intake, we should be observing four important factors;

Firstly, the complexity of the carbohydrate. All carbs are considered to be either simple carbs, complex carbs or some varying degree thereof. The complexity of the carb is based primarily on the amount of fibrous content. This is also the main factor controlling the glycemic index of each food. The Glycemic index is a rating system indicating how quickly each food breaks down into simple sugars and enters the bloodstream. Simple carbs, are ones that are high on the glycemic index and low on the fiber, such as white bread or potatoes and are considered starchy foods, another word for sugars, which is just more empty calories.

Regardless of their complexity, all carbs breakdown into sugars, this is not the problem, rather it's how quickly are they broken down or digested, converted to sugar and then enter the blood stream. High glycemic foods enter the bloodstream quickly thus causing insulin levels to skyrocket (insulin being a fat-promoting hormone, which stores the extra sugars as fat and not release it) which will in turn drop our blood sugar levels and give us a tired feeling and/or a lingering hunger, cravings and possible gluttonous eating.

Complex or fibrous carbs, like those found in whole grains, whole fruits and whole vegetables, also breakdown into sugars but enter the bloodstream at a slower rate, therefore keeping insulin and appetite under control with internal chemical actions at a slower and healthier pace. Eat plenty of complex fibrous choices for carbohydrates.

Secondly, we should consider if the food is nutrient dense. Is it providing bountiful vitamins, minerals and phytochemicals for the amount of kcals it provides? This brings us back to the baked potato, not a bad food generally but for the amount of nutrients it is providing, most of us don't need the extra calories. For young growing children, or endurance athletes, perhaps, as they can easily expend the energy, but when we are trying to cut down on caloric intake to reduce bodyfat, this is a definite no-no.

The same goes for juice, again not a bad choice because it can be a clean source of carbs (providing that it is chemical free) but the problem lies here with the volume. Squeeze one orange and see how much juice you get, compare that to what you are already drinking, how many oranges was that you say? That converts to how much sugar?

To further add to the juice dilemma, most of the nutrients we are trying to get from this C-Complex carb, are lost. Even pure juices are susceptible to oxidization through prolonged handling, storage and most are pasteurized, further losing valuable vitamins. Vitamin C is highly oxidative. And this is the "good" juices we are talking about, the "bad" ones are laden with chemicals and extra added sugars. Unless you are juicing it fresh yourself, and are aware of portion size, it's just more empty calories. Beware the bagel, pasta, bread, muffins, if you didn't get it, reread Rule #12, "Beware the baked potato".

Thirdly, of all the vitamins and minerals, there are only two that cannot be stored within the body. The water soluble vitamins from the B-Complex group and the C-Complex group. They last merely hours within the body. This is why the A.C.E. Power Plan carbohydrate recommendations are broken up into the two main groups, B-Complex carbs and C-Complex carbs. It only stands to reason that because they are water soluble, we need to replenish them frequently. This means on more than just a daily basis. Without getting into the chemistry, suffice it to say that both of these complex vitamin groups are crucial for proper metabolic functioning.

Whole grains provide many of the B-Complex vitamins with the exception of B-12 which comes primarily from dairy products. Whole grains provide a whole lot more nutrients than just B vitamins. It is the B's that they are rich in and B vitamins only last anywhere from 6-10 hours in the body, depending on physical and mental stress levels.

When trying to lose bodyfat, B-Complex should not be eaten every meal but at least every second or third, or alternatively, eat a very small amount each meal. The quantity of grains are easy to get carried away with. These need to be measured until proper portions are established. Also be sure to avoid duplication in meals, such as having bread with potatoes or cereal and toast. Beware the grains, as they are crucial to the diet but indulgence is only a few extra forks away.

Whole fruits and vegetables are most rich in the C-Complex vitamins, bioflavinoids and phytochemicals. The C-Complex vitamins last a very short time in the body, somewhere between 2-4 hours, depending on stress levels. This group should be consumed with protein at every meal. Do not double up on your C-Complex such as having salad with your tuna and then doubling up with a fruit cocktail.

The fruits are a little more calorie dense than vegetables therefore consumed by the serving size. But because of vegetables fibrous bulk, it is pretty hard to get carried with too many vegetables, so eat up!

Whole grains, fruits and vegetables provide far more nutrients than just B-Complex and C-Complex vitamins, but if you are getting lots of variety from rich sources of these two carbohydrate groups, I can assure you that you will get most of your micronutrients such as the fat soluble vitamins, mineral requirements, fiber, antioxidants and phytochemicals.

Finally, our fourth consideration is chemical additives. When we chose a nice fresh apple but it is sprayed with chemicals, are we really providing the body with nourishment or poison? Clean carbs are as chemical free as possible. When you pick, there is no guarantee unless it is certified organic. Chose this as often as is practical. This goes for all choices that we decide to consume, water, poultry, oils, etc. Learn to read the labels. What good is whole wheat cereal with added transfatty acids? This is important as toxins do build up in the body over the years and they are hard to get rid of. What is the sense in doing everything else right by working so hard at exercise and watching our diets but then having our lofty goals impeded by polluting our systems with toxins?

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