Dear: Ideal Supplements,
What are the differences between low quality and high quality carbs?

Signed,
Jack

Dear Jack,
There are two main categories when it comes to carbohydrates: simple carbs and complex carbs. Furthermore, when looking at complex carbs there are two sub-categories: starches and fibers. When looking at carbohydrates, you must realize that sugars and starches are not as good for you as high fiber carbohydrates. Let me explain why:

Simple Carbs
Simple carbs are foods that have a very simplistic chemical structure and therefore are digested more quickly than other carbs. You can tell the difference between these and other carbs because these are usually sweet in taste. It doesn't matter what way you look at in because in the end simple carbs turn into sugar when digested. Because of the fast digestion, blood sugar levels increase quicker and your body starts to produce insulin in order to regulate your blood sugar levels. If this happens too often, people can develop health problems.

Examples:
White sugar, brown sugar, confectioner's sugar, corn syrup, honey, maple syrup, high-fructose corn syrup, molasses, fruits, fruit juice, milk, yogurt, candy, cookies and pastries.---Complex Carbs - Starch These carbs have a more complex chemical structure as compared to simple carbs and therefore take a longer time to digest into sugar. Because of longer digestion time, blood sugar levels do not increase as quickly. You can tell the difference between simple carbs and complex starchy carbs because they are not as sweet.

Examples:
Breads, cereals, crackers, rice, pasta, and potatoes.

Complex Carbs - Fiber
Fibrous carbs have the most complex structure out of all the carbs and do not get digested by the body and because these foods do not get digested, there is no caloric value for fibrous carbs. These carbs also help with digestion and slow down calorie absorption of other foods.

Examples:
Chickpeas, garbanzo beans, kidney beans and lentils. When consuming carbs, you should moderate your intake of simple carbs and increase your intake of complex carbs. Furthermore you should try to stick to these complex carbs because they contain more fiber, nutrients, and vitamins than simple carbs.

Dear: Ideal Supplements,
What is the difference between all the proteins out there?

Signed,
Jeff

Dear Jeff,
There are four main proteins out there: Milk protein, egg protein, soy protein, and whey protein. Here are the explanations of each:

Milk Protein
About three quarters (75%) of this type of protein is made up of casein, the other components are whey (18%) and miscellaneous peptides (7%). Like any protein, it is great for building muscle and because it takes longer to digest, it will keep your body full for longer.

Egg Protein
Before egg protein products were available on the market, many people were drinking egg whites which can be unsafe. The products that are available on the market are made from egg whites and are found to be low in cholesterol. The best think about egg protein is that it contains many of the amino acids that your body needs.

Soy Protein
Soy Protein is made from soy beans and is generally low in fat, cholesterol, and lactose and therefore it can be used for those who are lactose intolerant or for a substitute for meat. This is a great way to get non-animal protein into your diet and many studies show that it can reduce the risk for cancers, osteoporosis, and cholesterol.

Whey Protein
This protein comes from when milk is processed into cheese. Whey protein is used by many bodybuilders because it contains lots of branch chain amino acids (BCAAs) and gives the body the necessary building blocks to build muscle. Further studies have shown that whey protein helps with hormonal and cellular responses.

When consuming protein it is suggested that you take in 0.5 - 1.0 gram of protein for ever pound of body weight. Therefore if you weigh 180 lbs you need to consume between 90 to 180 grams of protein a day.

Dear: Ideal Supplements,
I hear that fats are bad for you. Should I cut out all the fat in my diet?

Signed,
Larry

Dear Larry,
People seem to cut out fat because it is not good for you. This claim is false and there are many reasons to consume fat. Fat helps with the absorption of vitamins into your system, it helps with essential fatty acids for building cells, the skin, and for hormonal production.

Realize that intake should be lowered since high intake of fats are linked to many diseases.

There are some of the fats that the body cannot create (essential fatty acids). Here are a list of these fatty acids:

You can find omega-6 and omega-3 fatty acids in corn oil, sunflower oil, flax seen oil, and pumpkin seeds. Because your body cannot manufacture them, they must come in from the food you eat. Fishes such as salmon, trout and tuna also contain omega-3 fatty acids.

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