Carbohydrate

Nutrient Carbohydrate

Carbohydrates, or carbs as we all know them, are our bodies preferred source of energy. By preferred, I am saying our body and brain will perform better when we use carbs rather than other sources such as alcohol, protein or fat. Carbohydrates should be the main nutrient in our diets and is the second most important behind protein.

Carb Diet
There are several diets out there that claim cutting out carbs will help you lose weight. How true this is, you will eat away all your precious muscle and end up in a state that uses protein and fat as your energy. This state is called ketosis where the liver converts fat into energy because of glucose starvation. This is very dangerous and stresses the liver. Not only does it use fat as an energy source but our muscles too. Ketosis can cause bad breath, headaches, metallic taste in mouth, weakness, dizziness, nausea or vomiting, tiredness or fatigue. Once finished with the low carb diet you will be left with considerably less muscle which does nothing but cut down the energy needed by the body. Basically the more muscle you have, the more energy you burn and please don’t underestimate how useful muscle is in keeping off the pounds. Although carb diets may help you lose weight with plenty of nasty symptoms, they are in no way more beneficial than exercising regularly and eating the right composition of foods, at the right times. Low carb diets must be avoided, unless that is, you enjoy all of these symptoms, looking like a stick insect and being in a state of malnutrition.

Starch Carbs (Complex Carbohydrates)

Complex carbohydrates are slow release carbs. This means they are released into your system at a slower rate; therefore the insulin spike is reduced causing a more stable state of satiety and a more consistent release of energy. When insulin is produced it is used to maintain sugar levels. Insulin kicks in when our blood is carrying a high level of sugar. It first deals with our energy needs by supplying glucose to the brain, then restores our glycogen stores in the liver and our muscles. The left-over is stored as fat. This is why it is so important to keep your sugar levels maintained at a consistent level. If your body gets a large influx of sugar (sugary carbs) insulin will kick in to keep the required levels and fat storage will occur.

Complex carbs also contain high amounts of fibre which helps our food in transit and aids in reducing fat storage. More on the benefits of fibre will be covered soon in my post about fibre. The fact that starch carbs are released into the system at a slow rate, also slows down the chances of fat storage, because the body can use up the energy, therefore there is less left over to be stored as fat.

Foods that contain starch carbohydrates are of the wholemeal variety. It must be noted that brown bread is not the same as wholemeal.


Sugar Carbs (Simple Carbohydrates)

Sugar carbohydrates are carbs that are released into the system fast causing a sharp rise in blood sugar levels. This results in the free floating glucose being used for fat storage. If there is a sharp rise in blood sugar levels the body automatically releases insulin which causes storage of glucose into the muscles at a fast rate. This also produces a rush of energy which in turn causes an immediate low. We will then feel the need to eat again. More than likely, this will be sugary carbs causing this continuous cycle of over eating sugary foods and feeling drained of energy. Knowing this and adapting your diet by keeping away from sugary carbs can save you the pain of these low carb diets. It’s the type of carbs that you eat along with the amount that’s the problem. Too many people get confused or mislead and starve themselves completely. Eat small and regular portions of complex carbs. If you are trying to lose weight and aren’t doing intense exercise then cut out carbs in your last meal of the day make it a salad with a protein portion. The main unexpected sugary carbs to avoid are white or brown bread, white pasta or spaghetti. Replace all with the wholemeal variety and if you are thinking I don’t like wholemeal and come up with how bland it is. I believe this will answer the point I am trying to get across. You are craving the sugar rush.