CARBS...'no carbs before Marbs', 'carbs make you fat'...bla bla bla... WRONG & WRONG!
'Carbs are just carbs right?', 'They're all the same aren't they?'........WELL not exactly there are THREE main categories of carbohydrates and they are known as SIMPLE and COMPLEX carbohydrates and FIBRE.
FACTS ABOUT CARBOHYDRATES
Bodies main source of FUEL (alongside fat).
MAIN source of fuel when you are exercising.
Muscle sparing (without readily available carbs your body will try and break down the muscles for energy).
CHO made up of SACCHARIDES of which there are 3 basic categories:
1.Simple Carbohydrates (SUGAR)
2.Complex Carbohydrates (STARCHES)
3.Non- starch polysaccharides (FIBRE)
These are formed of only one or two sugars and they generally taste sweet. Simple carbohydrates when consumed are digested and absorbed quickly causing a spike in blood sugar levels resulting in a quick boost of energy.
FACTS ABOUT SIMPLE CARBS
Very basic structure
Usually contain 1-2 units of sugar
glucose, fructose and galactose =MONOSACCHARIDES (1 molecule of sugar)
Sucrose, lactose, maltose= DISACCHARIDES (2 molecules of sugar)
Sources of SIMPLE CARBS:
Fruit, Biscuits, biscuits, cakes, confectionary, sugary soft/fizzy drinks, Soft drinks, sweets and other sweeteners like table sugar and honey are also simple carbs.
You may have heard the terms 'Starchy Carbs' or 'Slow Release Carbs'...
FACTS ABOUT COMPLEX CARBS
They consist of many molecules ‘units’ of glucose called POLYSACCHARIDES. 3 or more sugars in a chain.
When eaten the polysaccharides are broken down into GLUCOSE, absorbed into the bloodstream and either stored or metabolised (as fuel).
Complex carbs have been linked to numerous health benefits in studies, the dietary fiber content of complex carbohydrates as a contributing factor to decreasing LDL (bad) cholesterol, normalizing blood glucose levels and insulin response over time.
These slower releasing carbs are absorbed much slower into the body, allowing nutrients and energy to be delivered to the body over a longer period of time, which helps with gut health and the elimination of stool just to name a few.
Sources of COMPLEX CARBS
Cakes, biscuits, pastries
Whole grain rice
If you want to poop you got to eat your FIBRE...
FACTS ABOUT FIBRE
Fibre doesn’t provide us with any energy
Found in FRUITS, VEGETABLES, GRAINS, BEANS
Vital for a healthy body
Aids with bowel movements and satiety (keeps you feeling fuller for longer).
Promotes bowel health by creating a more productive stool to prevent constipation and reduce diverticular disease.
Outer layer of plants,
fruit and vegetable skins (Englyst, 1982)
Inner part of plants,
citrus frits and oats. (Proposed to help with cholesterol and bowel movements).
How many carbs is too many carbs?!
We could all benefit from eating a little less artificial sugar (carbs). Carbohydrates should not be your primary source of food but at the same time you do need some. Here comes that unsexy word…MODERATION.
Some days you may find you need more carbs than other days. Such as on days when you are training you may benefit from eating more carbs (more ready energy). As a nation our diets are VERY carb heavy. Precision Nutrition recommend 1x cupped handful of carbohydrates per main meal for ladies and 2x cupped handfuls for men per meal. Listen to your body and adapt when necessary.
SO... 'NO carbs before Marbs', 'Carbs are the enemy', 'carbs make you fat'....
Remember if your goal is FAT LOSS then it is all about CALORIES in V CALORIES out... so if you want to eat carbs
WOOOOHOOOO that means you can still enjoy bread, pasta, pizza, cakes, ice cream, fruit, veggies etc etc and lose FAT!!!! REMEMBER that key word... MODERATION!!! and REMEMBER calories in V calories out!!!
If you have any questions about how to enjoy carbohydrates while still losing fat and achieving your goals make sure you get in touch with Charlotte :) xoxo