Despite a common misconception in today’s society, carbohydrates are seen as the enemy of our diet – causing instant weight gain, an increase in body fat percentage, and, worst of all, sabotaging fitness goals.
Is all this true? If you know which carbohydrates to eat, could they help you reach your fitness goals? Read on…
Carbohydrates: What are they?
Carbohydrates provide our bodies with the energy they need to perform their daily activities. Carbs are not our enemy. It’s just about the type of carbs ,time of eating and the purpose ( health status) which matters. Carbs are one of the major macronutrients which our body needs. When carbohydrate intake is insufficient, the following conditions may occur:
- Cramps in the muscles
- Tiredness
- Inadequate mental functioning
- Ketoacidosis ( fatal condition) in severe deficiency
Different Types of Carbohydrates
There are two main types of carbohydrates: Simple (sugars) and Complex (starch and fibre).
In simple carbohydrates the molecule structure is simple, thus the name, while in complex carbohydrates the molecular structure is more complex, which affects how they’re absorbed by our bodies ( body digests them slowly, keeps you full for longer duration and are packed with fiber)
Using the Glycaemic Index
Glycaemic index (GI) refers to the rate at which carbohydrates raise blood sugar levels after consumption.
Low Glycaemic Carbs
Vitamins and fibre abound in these extremely nutritious fruits. In addition to being indigestible, fibre slows the digestion of other carbohydrates, further reducing cravings.
Sports performance is enhanced by low GI foods, which provide steady energy. In your diet, Low GI foods will be the best choice if you’re aiming for weight loss.
High Glycaemic Carbs
As a result of fast digestion and absorption, foods with a high GI cause blood sugar levels to spike.
The food they eat is usually processed and higher in sugar. They contain a large amount of glucose when eaten and digested, which is stored as fat if it is not used or burned off.
Furthermore, consuming high GI foods post-workout can help you replenish your depleted glycogen levels after you’ve worked out.
What are the benefits of carbohydrates?
You will be able to perform, train and recover optimally if you consume enough carbohydrates during high intensity exercise. It is possible to consume carbohydrates from a variety of sources and, when used correctly, different carbohydrates can help you in different ways.
At The End…
Take a look at the label the next time you buy a product that boasts that it is “99% fat-free”, and you will find that it is almost 99% sugar! It is widely known in the industry that this is a deceptive marketing ploy to increase sales.
You shouldn’t avoid carbohydrates no matter what your fitness goals are – they are still our main source of energy! I would recommend reviewing how much of which types you consume, are they high in GI? Low in GI? The key is balance and moderation.
