Carbohydrates - Friend or Foe?!

With some of the new fad diets that are out there, people have been led to believe that carbohydrates are bad for you and should be avoided. This is not true and whether you are dieting to burn fat or lose muscle, a certain amount of carbohydrates are important. They contain sugars and are your bodies preferred energy source.

There are two main types of carbohydrates, simple carbohydrates and complex carbohydrates. Simple carbohydrates are usually referred to as the 'bad carbs'. This is actually wrong. The problem with them is that are easily digested by the body and absorbed into the bloodstream, which causes a sudden rise in blood sugar levels. This will give you a quick lift in energy, but will soon drop again and leave you feeling even more tired than before. This sudden rise in blood sugar levels also creates a sudden rise in insulin levels which can cause the sugars to be turned into fat.

That said the natural simple carbs, such as fructose which is found in fruit and lactose which is found in dairy products are perfectly healthy eaten in moderation. Fruit also contains many vitamins and minerals that the body, and dairy products are an excellent source of calcium and protein. So you shouldn't completely avoid fruit and dairy products, just limit the amount you eat. Complex Carbohydrates are the second main group in the carbohydrate family. Complex carbs take a lot longer for the body to digest than simple carbohydrates. This means that they supply the body with a steadier and longer lasting supply of energy, without the sudden rises and drops in blood sugar.

Complex carbs can be split into two sub groups, Starchy (starch) and fibrous (fibre). They are found in foods such as potatoes, whole grain pasta, brown rice, oats, wheat, grains and vegetables. These really are the better type of carbohydrates and should be your chosen source of energy. They also have many health benefits. So why do carbs have a bad name? Well it's mainly due to the Processed and Refined versions of complex and simple carbs. Processed complex carbs can be eaten so long as you limit the amount you have. Food such as pasta and rice are good examples of processed complex carbs, with these you should go for the wholegrain or brown options as they will have been refined less. The more that complex carbs get refined the closer to simple carbs they start to act.

The really nasty ones are the refined sugars. They are found in ready meals, sweets, cakes and pretty much any fast food places. These contribute to body fat gain, high cholesterol and can decrease your growth hormone. They are the ones that should be avoided at all costs! A good way to look at it is the more natural the carbohydrate the better, if it hasn't been. For both fat loss and muscle gain, the majority of your carb intake should be from natural complex carbs. Small amounts of natural simple carbs and even slightly processed complex carbs are ok, but avoid refined sugars as much as you can!

That pretty much all you need to know about carbs, to sum up the general rule with carbs is the more natural the better. Avoid carbs from processed and refined foods, and limit your intake from slightly processed foods, such as whole wheat pasta and brown rice. If you follow these simple rules you don't have to be afraid of carbs any more!

 

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