You need carbs. Carbs are not bad. BUT! All carbs are not created equal! I typically touch on the virtues of whole grains vs. white flour, white rice, etc. as having nutrients and fiber. White flour and rice products just metabolize too quickly with nothing to show for it but empty calories which are easily stored on your belly.

One way to look at whole grains or complex carbs vs. simple carbs is glycemic index. White rice and white breads have a high glycemic index, meaning they are absorbed too quickly, spiking blood sugar and returning the body to a state of hunger more quickly. Conversely, whole grain bread, wild rice or brown rice, have a low glycemic index and are absorbed more slowly over time, not to mention providing vitamins, fiber and minerals which the white foods do not! And by the way, “whites” seem to come part and parcel with more processed foods or funky things which you can’t even pronounce. That can’t be good for you can it?

Let’s address one more issue which is important in managing your carb intake. That is the sad practice of carbing before bedtime. The problem with eating and apple, some mashed potatoes, popcorn or chips or anything carbish before bed is this: Insulin. Insulin is released which also kicks of the production of grehlin, a nasty little hormone that makes you hungry again. Further, cortisol is released, which is a hormone that causes you to gain body fat around your waist.

On a related note, when we sleep, (and note that sleep is extremely important) human growth hormone is released, and this helps to metabolize fat and rebuild our body. Unfortunately, carbing up before bedtime can counteract or counterbalance the advantages of HGH. This is another multitude of reasons why you want to A) get to bed at a reasonable hour so that the temptation to carb out is reduced, and B) not eat before you go to sleep for the night.

If you must have carbs, at least eat some lean protein with them to inhibit fast metabolizing and provide muscle nutrients!