Carbohydrates are the main and preferred source of energy in our bodies especially that the brain only utilizes Glucose. But, Carbs are not the only source of Glucose. Our magnificent machines of a body can make glucose out of protein and fat. So why are Carbs the most essential thing?
Carbs are very misunderstood especially in the past couple of decades with the rise of Atkins Fad and other low carb diets that claim the ultimate health and weight loss, they have become the black sheep in the family of dietary macronutrients. But not all sheep in the herd are bad. As I mentioned earlier Glucose is our bodies’ preferred source of energy so why waste its time and yours by the conversions.
Give your body the power it needs but beware, being the preferred source by every cell it is never wasted or excreted. Our bodies save excess glucose in the form of Glycogen in the liver and muscles and when those stores are full, they are stored as fat in adipose tissue. So unless you burn those excess carbs they will turn into fat.
Working out and doing any form of activity requires energy that would be derived from the body stores of Glycogen in the Liver and the muscles. When these are depleted. The body turns to the fat stores to form Glucose for energy and in severe cases of prolonged starvation, muscle tissue will also contribute in Glucose formation. So after a workout, you need to replenish the Glycogen stores in both the liver and the muscles. So, a post workout meal is very important to have a good amount of carbs in it. But what kind of Carbs??
Carbs in our diets come in one of three forms: Sugars, Starchs and Fibers. Sugars are the simplest form of Carbs. They are found naturally in foods such as fruits, vegetables, milk, and milk products. Simple carbohydrates also include sugars added during food processing and refining and these foods in general are less nutritious and are better to be avoided.
Starch is a form of complex carbohydrates. They must be broken down through digestion before your body can use it as a glucose source for energy and metabolism.
Starch is in certain vegetables (i.e., potatoes, dry beans, peas, and corn) and is also found in breads, cereals, and grains, rice and pasta. Dietary fiber is another form of complex carbohydrates that is very essential to our digestive health system, but we’ll get back to them later.
So now what ?
We’ve learned that you should definitely include carbs in your daily diet. And, since it is the preferred source of energy , almost 50 % of your caloric intake should come from carbs. Each gram of carbohydrate provides 4 calories and here are some tips to help you choose the best crabs to eat:
• Skip refined and processed foods altogether.
• Read the label to see if there is added sugar. Be wary of the “-oses” like high fructose corn syrup.
• Choose whole grains (oats, some cereals, quinoa, whole wheat and brown rice), beans, legumes, fruits and vegetables.
• Try to have 40% of your total caloric intake come from complex carbohydrates.
• Avoid the lure of low-fat foods, which contain a sizable amount of calories from sugar.
• Avoid the lure of low-carb foods, which sometimes have more calories from fat.
• Choose water instead of sugar-sweetened sodas.
• Choose 4 fluid ounces (1/2 cup) of 100% fruit juice rather than packed fruit drinks.
• Have a piece of fruit for dessert and skip desserts with added sugar.
• Choose breakfast cereals that contain no or less added sugars.
Eat well and stay healthy!!
