One of my readers from MindBodySanctuary ( http://www.mindbodysanctuary.com/ ) commented that a friend told her all carbohydrates are “bad” and should be avoided.
I find it disturbing that people will eliminate and/or drastically reduce an entire macronutrient from their diet, and felt a posting on the role of carbohydrates is warranted.
The two primary functions of carbohydrates are to provide glucose for the brain and energy for working muscles. Carbohydrates play a crucial role during exercise.
Energy levels will decrease if carbohydrate intake is limited or if carbohydrate stores in the body are low. As such, if you’re looking to lose weight in a healthy manner (diet and exercise), you’re going to need carbohydrates to optimize your efforts.
With that said, all carbohydrates are not created equal. There are 3 major types of carbohydrates:
- Sugar
- Starch
Fiber
Sugar
Sugar is considered a simple carbohydrate, technically referred to as monosaccharides and disaccharides. Devoid of nutrients, sugar intake should be limited and consumers should be on the lookout for “hidden” sugars in foods. Examples of hidden sugars include, but are not limited to: sucrose, high fructose corn syrup, honey, molasses, caramel, and fructose.
Starch and Fiber
Starches and dietary fiber constitute complex carbohydrates. These are known as polysaccharides.
Complex carbohydrates provide a large amount of vitamins and minerals, in addition to fiber. They provide a sustainable source of energy and have been proven to reduce the risk of heart disease and some forms of cancer. Examples include grains, fruits, vegetables and beans.
Complex carbohydrates are a dieters friend, as they enable you to feel satiated for a longer period of time than simple carbohydrates.
When it comes to selecting complex carbohydrate grains, it is best to select choices where the first ingredient on the food label contains the word “whole”. For example, 100% whole wheat, whole oats, et al.
Some of my favorite choices include Ezekiel bread, quinoa, and 100% whole wheat couscous.
Conclusion
There are various diets that have demonized carbohydrates. The problem is not carbohydrates, but the type of carbohydrates we choose to consume.
Both simple and complex carbohydrates ultimately breakdown into glucose and are used by the brain, muscles and organs for energy. However, the rate of breakdown is different and identified by a foods glycemic index ranking.
Foods with a high glycemic index are rapidly digested and absorbed, resulting in marked fluctuations in blood sugar levels. Low glycemic index foods are digested and absorbed slowly and benefit those looking to control weight because they keep you satiated longer.
If you're looking to lose weight, focus on foods that have a glycemic index of less than 55. You can use the online database available at http://www.glycemicindex.com/.
Limit sugar intake and enjoy complex carbohydrates including fruits, vegetables and whole grains in order to ensure your body is properly fueled for your workouts!
Train hard; stay strong.
Peace.
Susan
One of my readers from MindBodySanctuary ( http://www.mindbodysanctuary.com/ ) commented that a friend told her all carbohydrates are “bad” and should be avoided.
I find it disturbing that people will eliminate and/or drastically reduce an entire macronutrient from their diet, and felt a posting on the role of carbohydrates is warranted.
The two primary functions of carbohydrates are to provide glucose for the brain and energy for working muscles. Carbohydrates play a crucial role during exercise.
Energy levels will decrease if carbohydrate intake is limited or if carbohydrate stores in the body are low. As such, if you’re looking to lose weight in a healthy manner (diet and exercise), you’re going to need carbohydrates to optimize your efforts.
With that said, all carbohydrates are not created equal. There are 3 major types of carbohydrates:
Sugar
Sugar is considered a simple carbohydrate, technically referred to as monosaccharides and disaccharides. Devoid of nutrients, sugar intake should be limited and consumers should be on the lookout for “hidden” sugars in foods. Examples of hidden sugars include, but are not limited to: sucrose, high fructose corn syrup, honey, molasses, caramel, and fructose.
Starch and Fiber
Starches and dietary fiber constitute complex carbohydrates. These are known as polysaccharides.
Complex carbohydrates provide a large amount of vitamins and minerals, in addition to fiber. They provide a sustainable source of energy and have been proven to reduce the risk of heart disease and some forms of cancer. Examples include grains, fruits, vegetables and beans.
Complex carbohydrates are a dieters friend, as they enable you to feel satiated for a longer period of time than simple carbohydrates.
When it comes to selecting complex carbohydrate grains, it is best to select choices where the first ingredient on the food label contains the word “whole”. For example, 100% whole wheat, whole oats, et al.
Some of my favorite choices include Ezekiel bread, quinoa, and 100% whole wheat couscous.
Conclusion
There are various diets that have demonized carbohydrates. The problem is not carbohydrates, but the type of carbohydrates we choose to consume.
Both simple and complex carbohydrates ultimately breakdown into glucose and are used by the brain, muscles and organs for energy. However, the rate of breakdown is different and identified by a foods glycemic index ranking.
Foods with a high glycemic index are rapidly digested and absorbed, resulting in marked fluctuations in blood sugar levels. Low glycemic index foods are digested and absorbed slowly and benefit those looking to control weight because they keep you satiated longer.
If you're looking to lose weight, focus on foods that have a glycemic index of less than 55. You can use the online database available at http://www.glycemicindex.com/.
Limit sugar intake and enjoy complex carbohydrates including fruits, vegetables and whole grains in order to ensure your body is properly fueled for your workouts!
Train hard; stay strong.
Peace.
Susan