Getting the most out of carbs for YOUR needs:
When you hear the word “carbohydrate” you likely think sugar, fiber, and starch. The information around these nutrients and associated advice about low or high carb diets can be very mystifying.
Carbohydrates provide us with sugar in the form of glucose which is a primary substrate in energy production (metabolism). However, in its absence we can use other sources, such as fat and protein (yes – muscle!) to provide vital substrates for cell reactions to provide us with life sustaining energy. Although fatty acids (from fat) and amino acids (from protein) are far less efficient at doing this job compared to carbohydrate.
In addition, carbohydrates are a vital part of our diet, not only providing an extensive energy source but also contributing important vitamins, minerals and fiber. These are key in everything from brain and gastrointestinal health to improving your blood lipid profile and the maintenance of a healthy body composition. Though everyone’s metabolism is different, and therefore the quantity of carbohydrate tolerated varies from person to person and is greatly influenced by body size and activity level.
For athletes, carbohydrate intake plays an important role before, during and after training or competition, providing important glycogen storage and an immediate fuel source. Nonetheless, even those who have taken up a stricter training routine in order to decrease fat mass and increase lean mass will benefit from appropriately portioned and timed intake of quality carbohydrates.
So how do we classify carbs?
Carbohydrates have been classically defined as either simple (one or two molecules; mono and disaccharides) or complex (many molecules; oligo and polysaccharides). Simple carbohydrates include things like fruit, table sugar, and those found in milk and dairy products. Complex refers to items such as legumes, grains, corn, potatoes and maltodextrin (a common ingredient in sports drinks and energy gels). However it is more accurate to group carbohydrates in regard to being wholesome versus refined and the affect each has on blood sugar (known as glycemic index (GI) which is a rating on how quickly a food item increases blood sugar). When looking at carbs with this in mind, it becomes clear that it is not as black and white as simple carbs being ‘bad’ and complex carbs being ‘good’. In simplistic terms this is true. However, a perfect contradiction to this would be fruit, which is a whole food and a simple carb that has a low (<55) glycemic index.
So what does this mean for you?
Depending on your goals, whether weight and body composition specific or athletic performance, the type of carbohydrate consumed, quantity and the timing of this is relevant to ensuring you receive the benefits carbs have to offer. Considering the type of carbohydrates that you incorporate in your diet based on the glycemic index is not that necessary, unless you are a diabetic, suffer from metabolic syndrome or are an endurance athlete. Instead, selecting carbohydrates that are wholesome, unrefined, and nutrient dense as a regular part of your diet will help ensure you meet both your health and training goals.
My Carb All-Stars:
· Lentils and beans
· Sweet potatoes (especially when roasted or baked)
· Oats
· Brown rice
· Whole grains (quinoa, buckwheat etc.)
· Bananas
· Berries
· Oranges
· Apples
So why eat your carbs?
Without them:
- you may feel sluggish
- you are more likely to have sugar cravings (chowing down on the entire box of cookies)
- you may be less alert and experience brain fog
- you may be irritable, feel deprived and anxious
Getting enough means:
- your athletic performance is supported (whether you are training seriously or adding time in at the gym to improve fitness)
- you feel energized
- you feel calm, more relaxed and get a better sleep
- your sugar cravings won’t be as strong
Check-out my healthy homemade granola and quinoa stuffed pepper recipe for some quality carb meal ideas.