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Writer's pictureAndrew Jones

Carbohydrate: The Good and the Bad

Carbohydrates are the primary food source that contains carbon, hydrogen, and oxygen atoms, to fuel your body for energy. We will go over the basics of carbohydrates:



  1. WHY ARE CARBOHYDRATES IMPORTANT?

  2. WHAT DOES GLUCOSE DO?

  3. WHAT ARE SIMPLE AND COMPLEX CARBOHYDRATES?

  4. SIMPLE CARBOHYDRATES TO AVOID

  5. DIFFERENCE BETWEEN HIGH STARCH FOODS AND DIETARY FIBER

  6. CARBOHYDRATES AND ATHLETIC PERFORMANCE

  7. WHAT IS THE (GI) GLYCEMIC INDEX?

  8. AMOUNT OF CARBOHYDRATES TO CONSUME




Why Are Carbohydrates Important?


They are an important fuel source for the body, especially for athletes and individuals with a physical lifestyle. Adequate carbohydrate consumption remains vital for individuals and athletes seeking to maximize the benefits from training and performance in sports. Carbohydrates are fuel for the body.




What Does Glucose Do?


When carbohydrates are consumed, it becomes glucose when broken down in our digestive system; the simplest type of sugar that comes from simple and complex carbohydrates. Our bodies process it, store it in our cells, and then use it as an energy source to function properly.




What Are Simple and Complex Carbohydrates? Table 1-1


Simple carbohydrates (fructose, glucose, and lactose) are simple sugars, consumed on their own, such as sugars, high-fructose corn syrup, etc. Simple carbohydrates should be consumed in moderation, but eating too much of this can have negative side affects such as unwanted weight gain from fat, increase heart disease, high cholesterol, and arthritis. Simple carbs spike your blood pressure, which can lead to complications and disease if not managed properly.


Complex carbohydrates comprise of a long chain of simple sugars; polysaccharides, which are digested more slowly, are high in fiber, and provide vitamins/minerals. Complex carbs make it easier to maintain a healthy weight and can help guard towards type 2 diabetes and cardiovascular problems.





Difference Between High Starch Foods and Dietary Fiber:


Dietary Fiber: fruits, vegetables, nuts, beans, whole grains. Recommended use for weight loss, digestive issues, and diabetes.


High Starch: whole wheat bread, cereal, corn, oats, peas, rice, potatoes, quinoa, amaranth, squash, yams. Recommended to consume after a workout, during exercise, or for weight loss




Carbohydrates And Athletic Performance


Simple carbs: are digested faster and can provide a quick energy burst. Consume preferably 30-60 minutes before a workout that's under 60 minutes!


Complex carbohydrates: slowly digests, providing you with longer bouts of sustained energy! This is great for losing weight (feel fuller), and is amazing for long bouts of exercise such as hiking, long-distance running, rowing, surfing, climbing, biking, etc.




What Is The (GI) Glycemic Index?


GI is a measure of how quickly a carbohydrate will raise an individuals glucose levels. Each carbohydrate is given a scale to a GI value 100. The higher the number (70 or higher)(Harvard Medical School- 2015), can contribute to a rapid rise of blood sugar, and the lower, leads to a much slower response.


Simple Carbs: High Glycemic Index


Complex Carbs: Low Glycemic Index




Fun Fact: Higher GI carbohydrates, may be helpful for athletes during pretraining and post training periods, because easily digestible carbs provide a ready source of fuel when taken prior to training, and for after training, provide immediate glucose for rapid replenishment of energy.




Amount of Carbohydrates To Consume Table 1-2

(data from Burke et al., 2011; Karpinski & Rosenbloom, 2017)




Summary:


Carbohydrates are the primary fuel source for your body; essential for movement and exercise. They come in two forms: complex and simple carbs, with complex carbs being the healthier option. Overconsumption of simple carbs can lead to elevated blood sugar levels, resulting in various health complications. On the other hand, complex carbs provide sustained energy and contribute to overall health with minimal risks.


For optimal health, aim to consume about 80% complex carbs and 20% simple carbs in your daily diet. If you lead an active lifestyle, you may need to increase your carb intake. Conversely, if your lifestyle is more sedentary, it's important to limit your carbohydrate consumption to avoid unwanted weight gain and related health issues.

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