While there are many hotly debated nutrition topics, few evoke as much passion and interest as carbohydrates (aka carbs). While carbohydrates can be a very confusing subject, the following will break down all the important concepts, definitions, and topics related to carbohydrates to turn a complex subject into a simple one. Carbohydrates are found in foods including fruits, vegetables, grains, potatoes, pastries, and candy and are considered the bodies preferred energy source. Remember, carbohydrates are just sugar molecules, all of which are broken down by the body into glucose.
2) Disaccharide – two sugar molecules, examples include sucrose (table sugar), lactose (in milk), and maltose (in beer). 3) Polysaccharide – several sugar molecules, examples include starchy foods like pasta, or potatoes, and fiber, which is the indigestible part of a plant that aids in digestion. Before digging deeper to understand what carbs to eat, we need to understand how carbohydrates are used and stored in the body. As carbohydrates are broken down and enter the bloodstream, they increase the amount of sugar (glucose) in the bloodstream.
What happens if your sugar storage tanks (muscle & liver) are full and you keep on eating carbs? The Glycemic Index was created to measure the speed with which carbohydrates are converted to glucose.
I wish I could answer this question easily, but even an experienced researcher with a PHD would cringe at the thought of a proper answer. 1) Energy Balance Theory – If you eat more calories than you burn, and you gain weight and if you eat less calories than you burn, you lose weight.
2) Carbohydrate Hypothesis – Carbs, not calories make you fat is the summation of the carbohydrate hypothesis. Eating some candy, or cookies here and there will not make you fat, but eating a lot of fast digesting carbs combined with excess calories and no exercise is a great strategy for adding a bunch of body fat.
The amount of carbohydrates you should eat depends primarily on your genetics, body size, and activity level.
From an evolutionary standpoint, carbohydrates are not essential, which means we do not need to consume carbs in order to function. Carbohydrate – sugar molecules that are a union of carbon, hydrogen, and oxygen (CHO) and are broken down by the body to be used as fuel. Glucose – A monosaccharide found in plant and animal tissues, which is transported by the blood to all the cells of the body to be used for energy. Glycemic Index – an index ranging from 0 to 100 indicating the effects of various foods on blood sugar.
Gylcemic Load – an index indicating the amount of carbohydrate contained in a specified serving of a particular food. Blood Sugar Level – The concentration of glucose in the blood, measured in milligrams of glucose per 100 milliliters of blood. Glucagon – a hormone secreted by the pancreas that acts in opposition to insulin (raises concentration of sugar) in the regulation of blood glucose levels.
Fiber – a type of carbohydrate that is coarse, indigestible plant matter that when eaten can help improve digestion. Hey Shannon – Yes, there certainly have been entire books written about carbs and I could have easily made this article into a 5,000 word article, but I only included what I felt was necessary as an introduction. The one thing I did not include which I will add is the concept of satiety and fast digesting carbohydrates. Great Marc, it is a complex subject and the article is a good starting point for everyone interested in learning about carbs.
I agree with you that this topic is certainly worthy of a separate post and we’ll get to that for sure. Exercises 4 to 5 times a week: includes cardio, and strength training for muscle building…all exercise at a moderately high to high intensity each workout. One thing im confused with is the subject of fruit obviously you should eat it but at the beginning of your article you said that because fruits have simple Monosaccharide sugars they quickly enter the bloodstream which is a bad thing.
This kind of diet is suitable for people who want to lose weight and control their weight easily. The body stores the excess glucose, raising blood sugar level quickly and leading to increases in insulin levels and adipose tissue. Besides, foods they can eat as much as they want are those that contain high protein and fat. People who go on a low-carb diet just have to follow the strict diet principles for the first two weeks.
It is calculated by multiplying the food’s glycemic index by its carbohydrate content in grams and then dividing by 100. In fact I read recently that Australia is now officially the most obese of all OECD countries. The ressources you have offered so far and the benefits you lay out of living a healthy lifestyle are so motivational and easily comprehensible that anybody reading this site just must feel compelled to drop his bad eating and living habits.
I am not sure if 100 carbs is enough, though…especially after reading about ketosis in this article. Fruits are absolutely ok to eat in moderation and some are higher on the glycemic index than others. Low-carb diet is not only very effective and popular all over the world but also a treatment for obesity and diabetes.
After that, they can bypass those rules one or two days a week of they feel hungry for foods containing carbohydrate. You mention 300=400 for an endurance athlete but what about the change in amount for a normal person with 2 workouts a week who is over 60? However I have been sedentary for a while due to depression (family grievance) and when I was training I was scraping just under 160 on a 2600 cal diet, strength training 3 times a week and conditioning drills, and sprint drills. I read in some articles that 100g of carbs is needed just to maintain body functions, so maybe I am defeating my efforts by not eating enough carbs to supply my workouts.
I think with a little study on my part I can find the right foods that work for me to keep my weight healthy without loosing muscle. There might be some health risks involved with consuming Coke Zero, but I have not found anything convincing so far, except for unfounded negative prejudice. I have noticed that I do not retain as much water…which is a plus, but no weight loss at all after 4 weeks of this carb decrease and timing change. Low-carb diets are considered to be the perfect dietary program and frequently becomes people’s diet for a lifetime because it not only helps them to lose weight and maintain their fitness but also good for their health. Great job of keeping the eyes on the prize, creating a mind-set, that simply makes intense workout seem and actually be fun.
Having a glass of Coke to get a taste of sweetness would make mainting a diet a lot easier, because people could get the sweet taste they crave every once in a while, avoiding a potential outburst of hunger for sweets with potential devastating effects on the work put in beforehand.
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