The Truth about Carbs

Chandi Schwab

Carbohydrates are the ideal fuel for most body functions. It supplies the body with the energy needed for the muscles, brain and the central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy. Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup. The body converts the digestible carbohydrate into glucose, which our cells use as fuel. Some carbs (simple) are broken down quickly into glucose while others (complex) are broken down and enter the bloodstream more gradually. Some glucose is stored as glycogen in the liver and muscles for future use. If there is extra glucose, it is converted into body fat. That means the faster that carbs are converted to glucose, the more that eventually converts to fat.

On the other hand, with no glucose available for energy, the body starts using protein for energy. Therefore protein is no longer available for more important functions: the making of cells, tissue, enzymes, hormones, and antibodies; and the regulation of fluid balance. When carbohydrates are lacking, the body cannot use its fat in the correct way. Normally carbs combine with fat fragments for energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. Due to the lack of energy and the accumulation of ketones, low carb diets can also bring on nausea, headaches, dizziness, fatigue, bad breath, and dehydration. Exercise and fitness performance is reduced on a low carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.

Like everything else,it is all about maintaining a balance. Choose your carbs wisely! Stick to natural, whole foods. They contain the nutrition you need and provide the energy that helps when you’re working out. Focus on eating complex carbs and a very limited amount of simple carbs.The more energy you are exerting the more complex carbs you will need in your diet.

The Good Carbs to Eat: (complex)So which foods are considered good carbs? Just think of foods that are close to nature as possible and haven’t been altered (processed.) Examples include:
Vegetables
Fruits
Legumes
Nuts and seeds
Whole grains

The Bad Carb Foods:(simple) When you think of bad carbs, think of foods such as baked goods and mainly foods that are white (flour and sugar.) Examples of bad carbs:
Most baked goods (cookies, cake, pies, etc.)
White bread
Pastas
Soda
Candy
Fruit juices (many contain corn syrup)