Without adequate carbohydrate consumption, our body may experience feeling tired, headache, lethargic and unable to push through a workout. What continues to be a problem is all carbohydrates lumped together as bad for you and considered the reason for weight gain and poor health. There appears to be a lack of understanding about the right kind of carbs to keep in our diet for the body to function well. Also, athletic performance can be adversely affected without an adequate amount of carbohydrates.
Our body requires all fuel sources, including carbohydrates, to perform at its best in and out of the gym. Carbohydrates provide energy through a digestive process that breaks down sugars and starches to create simple sugars.
The simple sugars are then absorbed into our bloodstream and become glucose or blood sugar. The pancreas releases insulin in response to blood sugar and working together enable glucose to enter our cells. Glucose fuels all our physical activities from sitting to watch a movie, breathing or engaging in a workout.
Additional energy or glucose is stored in our muscles and liver for later use or is converted to fat. The possibility of carbohydrates converting to fat is the buzz statement marketed to sell fad diets. We tend to focus only on fat stores potentially caused by eating carbs instead of how essential they are to support body function.
When all macronutrients proteins, carbs, and fats are consumed in proper amounts, our body utilizes the nutrients to make us healthy and fit. Studies indicate carbohydrates including leafy greens, vegetables, and whole grains are shown to help us reduce body fat, gain muscle, and improve athletic performance.
It appears better carbohydrate education is recommended on how to make healthier choices for this important macronutrient. Carbs have been shown to protect the body against certain disease and cancer. Complex carbohydrates like oatmeal are rich in fiber and when consumed regularly indicated to reduce the risk of hypertension and heart problems.
Additional health benefits include reduced incidence of obesity, protection against Type-2 diabetes and an optimal digestive system. Carbohydrates are also shown to promote weight loss and the ability to maintain the goal weight.
Additionally, a National Health and Nutrition Examination Survey conducted from — that analyzed low carb diets and the risk of death found that those who ate the least amount of carbs tended to die prematurely from any cause, including stroke, cancer, and coronary heart disease 21 , 22 , Yet the rate of developing obesity started growing around the midth century with an uptick around when 4.
Today, our numbers have increased exponentially and The Okinawan people and the Kitavan islanders, who consume a significant portion of their daily calorie intake from carbohydrates, have some of the longest lifespans However, populations that consume a large amount of refined carbohydrates and processed foods tend to have a higher chance of developing negative health outcomes.
Humans have been eating carbs long before the obesity epidemic, and there are many examples of populations that have remained in excellent health while eating diets high in carbs. While some areas of the brain can use ketones , the brain relies on carbohydrates to provide its fuel 26 , Furthermore, the nutrition carb-containing foods, such as vegetables and fruits, provide offer a variety of health benefits. However, many carb-rich plant foods are loaded with beneficial nutrients, so avoiding them may not leave you feeling your best.
As a general rule, carbohydrates in their natural, fiber-rich form are healthy, while those stripped of their fiber are not. It is better to focus on what you are gaining instead of what it feels like you may be giving up. Things are rarely ever black and white in nutrition. But the following foods are a better source of carbs.
These foods may be acceptable in moderation for some people, but many will do best by limiting them as much as possible. In this case, reducing carbohydrate intake is likely beneficial. Pasta is a staple in many households around the world. However, people often wonder whether it's healthy or unhealthy. Reducing carbohydrates in the diet is a great way to lose weight and improve health. Tips for enjoying holiday meals.
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Sign Me Up. Print This Page Click to Print. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. Researchers at Brigham Young University in Utah followed the eating habits of middle-aged women for nearly two years and found that those who increased their fiber intake generally lost weight.
Women who decreased the fiber in their diets gained. Many carbohydrates contain dietary fiber, which is actually an indigestible complex carbohydrate. Research suggests that increasing your soluble-fiber intake a type of fiber found in carb-rich foods like oatmeal and beans by 5 to 10 grams each day could result in a 5 percent drop in "bad" LDL cholesterol. Similarly, people who eat more whole grains think brown rice, bulgur, quinoa also tend to have lower LDL cholesterol and higher "good" HDL cholesterol.
Swapping refined grains for whole grains may help reduce total body fat and belly fat, according to research in the Journal of Nutrition.
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