20.5 Steps to Fitness – Step 4 – Carbohydrates
Carbohydrates (also called carbs) are macronutrient compounds commonly classified as:
* Sugars (simple carbohydrates)
* Starches (complex carbohydrates)
* Fiber
All carbohydrates are made up of sugars. Although there are a number of different types of sugars, in the body all carbohydrates are converted from sugar to glucose, the body’s preferred energy source.
Glucose is the main sugar present in many foods. Some foods contain different types of sugars, such as fructose in fruit, and lactose in milk. Most sugars are digested, absorbed and converted to glucose. Some cannot be digested and we call this fiber.
Simple Carbohydrates
Simple carbohydrates are smaller molecules of sugar. Individual sugar molecules themselves – glucose, fructose and galactose – are called monosaccharides. When you have two sugar molecules bonded together they are called disaccharides.
These smaller sugar molecules are digested quickly because the individual sugars are ready to be absorbed immediately. Plus the digestive enzymes that break food down for you have easy access to the bonds that hold the molecules together. With simple sugars you could say that most of the work has already been done for you!
However, their rapid absorption increases the chances of sugar being converted and stored as fat, especially if there are large quantities consumed at one time.
Processed foods like cake, pastries, biscuits, chocolate and table sugar, to name only a few, are easily converted to fat because they contain much more sugar than the body needs.
This is why you should avoid processed foods altogether. I know they are quicker to prepare or grab off the shelf, but they will lead to a quicker failure with your health goals.
Because our cells usually do not require such a large amount of energy at one time, the sugar must either be converted to glycogen (sugar storage within cells) or converted to fat. However cells can only store a limited amount of glycogen. Foods loaded with simple carbohydrates will contribute greatly to fat stores unless you have enough physical activity to burn it off.
Natural foods, like fruit, contain naturally occurring simple sugars (fructose) but, because the amount of sugar is low, there’s less chance for it to be converted to fat. Plus many fruits are high in fiber, which helps slow digestion, thus limiting the flood of sugar into the body when it’s not needed.
Complex Carbohydrates
Complex carbohydrates, or starches, are sugars bonded together to form a chain. Digestive enzymes have to work much harder to access the bonds and break the chain into individual sugars for absorption through the intestines.
For this reason, digestion of complex carbohydrates takes longer. The slow absorption of these sugars provides us with a steady stream of energy and limits the amount of sugar converted into fat. Examples of these types of sugars are potatoes, rice, bread and pasta.
Fiber
Fiber is an elongated, thread-like structure in fruits, vegetables and grains that cannot be digested. They help grab the gunk in your intestines to keep them working properly. The benefits of fiber include:
* Lowers incidences of heart disease and certain types of cancer, including colon cancer
* Provides bulk to the diet
* Increases satiety (the feeling of being full)
* Prevents constipation and establishes bowel regularity
* Aides in the prevention of bacterial infections
* Helps retain the health of the digestive-tract muscles
* Regulates the body’s absorption of glucose (sugar)
Note: High-fiber meals have been shown to exert regulatory effects on blood-glucose (sugar) levels for up to five hours after eating.
Pre-Exercise Intake
Remember, carbs are your body’s preferred source of energy. It’s recommended to eat a high-carb meal two to three hours before activities that will last one hour or longer.
This will allow you to fully digest and empty your stomach. If this isn’t possible for you due to time constraints, then a liquid meal-replacement formula may be used, or better yet a smaller meal eaten closer to the time of your workout, such as oatmeal. Just remember to watch your serving size.
Carbs and Body Composition
Carbohydrates should make up the highest percentage of your macronutrient calories when you are attempting either to lose fat or gain muscle.
I know some of you are feeling defensive right now if you’re on a high-protein diet plan, but the body is just not set up to run on such high doses of protein.
For most moderately active adults, your diet should consist of about fifty to sixty percent carbohydrates. The satiating value with carbs, especially complex carbs, when trying to lose weight is very helpful. Protein should only make up about twenty-five to thirty percent of your diet. The last ten to fifteen percent is left for fats.
Next week – Fats
Live Healthy – Be Free,
Tony
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For example; I love soy mocha’s from Starbucks. They have 350 calories and I use to drink two a day. By the end of the week I would add 1-pound. I switched to drinking the 5-hour energy shots because they only have 4 calories and zero sugar. With that small change I was able to lose 4-pounds by the end of the month.
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