Carbohydrates are largely viewed as public enemy number one. This is despite the abundance of information that we have access to outlining their benefits and importance to optimal health. In this article I want to highlight the role that carbohydrates play in the body and why we need them to function and live a healthy, balanced lifestyle. Below we will touch on what carbohydrates are, why we need them, how they impact on your health and fitness related goals and look at how to choose between ‘good” and “bad” carbohydrates.
What Are Carbohydrates?
The body obtains energy from three different macronutrients. These include carbohydrates, fats and proteins. Whilst all macronutrients can be converted into energy, carbohydrates are our bodies first and most preferred choice. Carbohydrates are found in foods such as whole grains, fruits and vegetables. At a chemical level they contain carbon, hydrogen and oxygen, hence the name carbohydrates. The body converts carbohydrates to glucose to be used for energy or stores it as glycogen in the liver and skeletal muscles for later use. The body can store up to 2000 calories of glycogen. Once glycogen stores are full carbohydrates are then stored as fat. Each individual will have their own recommended daily intake (RDI) of carbohydrates based on their body type, lifestyle and activity levels. However it is still recommended that carbohydrates make up 45-65% of your total daily calorie intake. 1 gram of carbohydrates provides the body with 4 calories and a large array of vitamins and minerals important for good health.
Why Do We Need Carbohydrates?
Carbohydrates should not be regarded as a guilty pleasure. For your body to function properly we must provide it with an adequate carbohydrate intake. As discussed earlier, our bodies get glucose from the carbohydrates that we consume. Our brain needs this for our memory, to allow us to think clearly and learn effectively. Carbohydrates have also been linked to improved decision making ability. Without glucose, neurotransmitters in the brain cannot synthesize properly. Most forms of carbohydrates contain Trytophan, this helps the body to produce serotonin a hormone that makes us feel happy. A lack of this hormone can cause sleeping difficulties and increase risk of depression. Good whole grain carbohydrates that contain fibre help with digestion and therefore decrease bloating. These types of carbohydrates also contain important vitamins such as vitamins B and C which help boost energy and immunity and aid the body with the development of red blood cells. Fibre helps to reduce LDL (bad) cholesterol levels improving overall cholesterol levels and reducing risk of heart disease.
Simple (Bad) Vs Complex (Good) Carbohydrates
There are two types of carbohydrates, simple and complex. Both types of carbohydrates have varying effects on blood sugar and within each category of carbohydrate there are options that are better or worse when it comes to their overall effect on the body. Simple carbohydrates contain one or two sugar molecules. Simple carbohydrates consist of monosaccharides found in the form of fructose (fruit) and galactose (dairy) as well as disaccharides found in the form of lactose (milk), sucrose (table sugar) and maltose (found in some vegetable and grains). Simple carbohydrates are also found in highly processed foods that contain refined sugar such as lollies, soft drink and syrups. Simple carbohydrates lack fibre which means they are digested and absorbed quicker and easier then complex carbohydrates. This causes a spike in blood sugar and energy levels which can often result in a more immediate energy “crash”. These carbohydrates are best to be limited, especially for individuals with type 2 diabetes. Complex carbohydrates or polysaccharides contain three or more sugar molecules. These types of carbohydrates are often rich in fibre and nutrients such as vitamins and minerals. Complex carbohydrates breakdown slower therefore provide us with more sustained energy. A balanced diet would consist primarily of complex carbohydrates from whole grains and vegetables.
How Do Carbohydrates Impact My Health & Fitness Goals?
Whether you’re looking to build muscle, lose weight or improve athletic performance, appropriate carbohydrate intake is the corner stone to your success. When it comes to muscle gain and athletic performance, inadequate glucose and glycogen stores will mean your muscles lack the fuel they need to lift that extra weight or go that extra mile in training or completion. When the body fails to find the required glucose it can opt to consume protein for energy instead. This can result in poor muscle recovery, muscle breakdown and poor kidney function. This will hinder further progress and result in little to no advancement in performance and hypertrophy (muscle gain). Carbohydrate intake also needs to be balanced with appropriate protein intake for optimal results to be achieved. If your focus is more swayed towards weight loss or fat loss then your carbohydrate intake may vary however is still just as important. It’s well-known that low to no carbohydrate diets are a successful technique for rapid weight loss. This is all well and good until the diet ends and the return to more normal eating habits see’s you pile the weight back on. For long term healthy weight loss carbohydrates should be included daily in a balanced meal plan. Carbohydrates should make up 45-65% of your total daily calorie intake and should be consumed through foods such as fruit, vegetables and whole grains. Focus on consuming predominately complex, low GI carbohydrates free from refined sugar.
So to summarise, carbohydrates are vital to good health and optimal athletic performance. Carbohydrate deficiency can result in physical and mental weakness due to the stress placed on the central nervous system, thus impacting your long term health and wellbeing. Not all carbohydrates are made equal. Nevertheless if we make smart, educated decisions on the types of carbohydrates we use to fuel our body then they can help us to thrive and live a healthy, happy and energetic life.
xx Tara
What is your relationship with carbs? Let me know in the comments section below. Join our PAC and book in a time to see the gym and chat about your health and fitness goals.
Comentários