A Few Things About Carbs
Over the years, carbohydrates have gotten a bad rap. Carbohydrates are described to be the evil that packs on the fat and the main factor behind why nutrition goals aren't met. For these reasons, people often switch to a low-carb diet. At face value, this approach makes sense. Cut the carbs and you'll cut the body fat. But does cutting out carbohydrates from a diet truly reduce body fat? Let us explore this a little more.
Before getting too deep into this, let me say the following is to apply to those not affected by things such as diabetes. Have you noticed that as you cut out carbs, you crave them more? The lower they go, the shorter temperaments and irritability becomes. On the other hand, an overabundance of carbs makes us feel tired, full, and ready for bed. ( Hint: This is why we feel tired around Thanksgiving and Christmas, so stop blaming the L-Tryptophan in the turkey. It takes a very large consumption before it plays a significant roll ).
So where do we need to be with carbs to be in that happy medium for our bodies and mental stability? The answer is, I DO NOT KNOW. We are all different and our bodies require different amounts of all macronutrients to properly and optimally function. Below we will explore five common thinkings of carbohydrates and what they actually do.
#5 - No Carbs Will Make Me Slim
Like most of society, the common thinking is "cut the carbs and get slim". This approach will likely steam roll you into the path of bingeing and self-sabotaging your efforts. Most people snack or eat when they become stressed. Low carbs can endure stress and that will boost high levels the hormone Cortisol. Cortisol boost appetite and that leads to the bingeing. In addition, not consuming carbs will leave us fatigued and lacking the energy needed to get through the day and training.
#4 - Carbs Bloat My Stomach
The short and sweet of this is, eating carbs is unlikely the culprit. Something short of taking in ten crowns of broccoli or tubs of rice, bloating is likely coming from low-carbs and dehydration. This is possibly due to the body being constipated. Reduce the lactose, gum chewing as it forces oxygen into the stomach, carbonated drinks, sugar alcohols, sodium rich foods and beans.
#3 - Insulin
Carbs are the common term we use for sugars such as fructose, sucrose and table sugar. Carbs is the bodies preferred source of fuel, especially for intense activities such as sports and weight training. Carbs are measured along something known as the Glycemic Index (GI), which tells us how fast the carbs enter the bloodstream. Foods higher on the GI scale, such as white grains, potatoes and sports beverages, enter the bloodstream quickly. Most fruits, veggies and whole grain foods enter the bloodstream slower and are lower on the GI scale. This is relevant to insulin because if high amount of high GI carbs are consumed, the body releases the hormone insulin. This is a normal occurrence and is used to properly remove the carbs (glucose) from the bloodstream. The body doesn't always work this efficiently and will resist the insulin, not allowing it to remove the carbs (glucose) and subsequently will store it as body fat. Insulin resistance is typically developed from an over consumption of refined or simple carbs. There are additional contributors to insulin resistance such as foods and snacks high in fats, stress, inflammation and accumulation of visceral fat. To reduce insulin resistance, increase your low-GI carbs, fibrous veggies, fresh fruits, whole grains, etc. Cut the sugar filled drinks, foods, processed foods and large quants of high-GI foods. See below for list of foods on the GI scale.
#2 - Take Control
Getting carbs under control can be difficult but not impossible. Similar to those plagued with withdrawals from substance abuse, the withdrawals from carbs (sugars) are difficult to handle at times. Plan for the cravings and Do Not over indulge. Before giving into that sweet treat, try a sweet fruit. Over time those cravings will diminish and the void will be filled with better and healthier alternatives.
#1 - The Game Plan
Understand that just like most things in life, this is a process. There is no On and Off switch. It takes time and consistent persistent efforts to be successful. Whatever your goal is, reducing body fat or increasing energy, a balanced amount of carbs is essential in any diet. Remember the process and give it time to work for you. Put your fail-safe plans into effect. Don't allow yourself to unnecessarily give into those cravings, have your alternative handy. Be honest with yourself, everyone else may not see every thing you eat but your body will. Take the "one step at a time" approach for this so withdrawals and setbacks will be minimal. Last, ask for help and do not just mimic what others are doing because it is likely they found something that works for them and may not necessarily work for you.
Below is a chart of foods and items that are regularly consumed daily. This will give you an idea of what the foods look like on the GI scale.
Low = -45 Moderate = 46-60 High = 60+
***Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. ***