Carbs Aren’t The Enemy!

Carbs Aren’t The Enemy! Nowadays carbohydrates are often seen by us as the reason that we are putting on weight or that our body fat percentage has increased and mostly for wrecking our diet or exercise goals. But if you know which ones to eat and which ones to avoid then they can actually help you attain your fitness goals.

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So What Are Carbohydrates?

Carbohydrates are our bodies main energy supply which we all need to consume in order for our body to carry out our everyday activities. Anyone who participates in physical exercise will need to replenish the glycogen stores that are depleted during a workout, therefore carbohydrate consumption is essential! Carbohydrates also play a big part in maintaining hormone balance which is vital for ultimate bodily function and performance. A lack of carbohydrate consumption may cause; muscle cramps, fatigue, and poor mental functions.

If your blood sugar levels are irregular, you are more likely to crave bad foods.

However, many people do have a slight phobia of carbs – you simply need to know what types of carbs will benefit your goals!

Different Types of carbohydrates

Carbohydrates can be broken down into 2 main types. Simple Carbohydrates (sugars) and Complex Carbohydrates (starch and fibre). But the important difference between the two is on the molecular level. Where Simple Carbohydrates have a simple molecular structure and Complex Carbohydrates a more complex molecular structure. This then affects the way that each type is absorbed by our bodies.

Simple Carbohydrates

Simple Carbohydrates are made of 1 or 2 sugar molecules and can be digested very quickly due to their simple structures. When they are consumed, they are directly absorbed into the blood as glucose and provide us with instant energy. Because they are absorbed quickly they are often not burned or used up and therefore stored as fat, which can lead to obesity and other health issues.

Common Types of Simple Carbohydrates are; White rice, White bread, Cookies and biscuits, Soft and sugary drinks, Sweets and cakes

Complex Carbohydrates

These are made of long chains of sugar molecules and take longer for the body to break down. Therefore they take longer to be absorbed compared to simple carbohydrates and so supply us with continuous energy for a longer period of time. Because Complex Carbohydrates require more time for conversion, they are constantly used up by the body and therefore are not converted to fat in large amounts.

Common Types of Complex Carbohydrates are; Rolled Oats, Brown rice, Whole wheat, Corn, Berries, Vegetables

Using the Glycemic Index

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to how quickly they raise blood sugar levels after eating them.

Low Glycemic Carbohydrates

These are extremely nutritious containing lots of vitamins and also fibre. Fibre cannot be digested by the body and slows down the digestion of other carbohydrates which also helps with managing cravings. Low GI foods help with athletic performance by supporting steady energy release. Also if you’re aiming for a weight loss goal then low GI foods will be the best choices of carbs to eat in your diet.

High Glycemic Carbohydrates

Foods with a high GI are quickly digested and absorbed into the body which results in spiked blood sugar levels. They usually are processed foods which are higher in sugar content than other foods. When eaten and digested they will convert to a large amount of glucose. Which if not burned off may well be stored as fat. However, you can use high GI foods to your advantage. By using high GI foods post workout you will quickly replenish your depleted glycogen levels. Those which were used up during your workout!

Conclusion

We need to be careful and proactive about how much of the types of carbohydrates we eat. While it is true that eating lots of higher glycemic carbohydrates could lead to an increase in body fat, weight and therefore related diseases. They can also have advantages, especially when exercising. Avoiding carbohydrates is not a great idea no matter what your fitness goals are, remember it is still our main energy provider! The best thing to do is review how much of what types you eat, are they Higher GI? Lower GI?

Carbs Aren’t The Enemy!

Would you like to progress further with our help? Then why not Book Some Coaching