Basic Nutrition: Part 3 – Carbohydrates

Carbohydrates. The so-called “enemy” of weight loss. The “evil” food responsible for weight gain and bad health. Or so people say. What do you really know about carbohydrates? Do you know that there are primarily two types of carbs: simple and complex? Do you know about the glycemic index versus glycemic load? How about the effects of carbohydrates in your body? If you unfamiliar with any of this I have some good news! I’m about to explain it all to you right now.

Let’s start with the very basics. Carbohydrates are sugars. No matter what kind of carbs you eat it gets broken down in the body as sugar. Plain and simple. In your blood stream this sugar is known as glucose (blood sugar). When stored in your liver it is known as glycogen. Whether you consume simple or complex carbs determines how fast your glucose levels rise. Simple carbs are just that, simple. Their chemical structure is usually only 1 type of sugar which is very easy for the body to break down and convert to glucose. These are things like candy, soda pop, cake, doughnuts, and regular sugar. Simple carbs typically have little to no nutritional value for the human body as they lack vitamins and minerals, plus they cause dramatic increases in glucose levels, so consumption should be limited.

Complex carbs are the healthy carbs. These have a more complex chemical structure than simple carbs as they are composed of 3 or more sugars, making it more difficult for the body to break down. This means that your glucose levels do not rise as quickly and you get a longer duration of energy from these food sources. They are typically higher in fiber, vitamins and minerals as well, making them a good choice for consumption. Examples of complex carbohydrates are fruits, vegetables, beans and whole grains.

So now that we got that covered I’ll talk about how carbs work within the human body. Basically, carbohydrates are the bodies easiest source of energy to use. They digest quickly making them a faster source of energy than protein or fat and they are the main energy source for our brain! Carbohydrates are really just an energy source for our body. This is why a person who tries a low carb diet or a zero carb diet feels a “crash” and has no energy. They are not supplying their body with the amount of carbs that it is used too. Their body then has to figure out what else to use to keep itself functioning which ends up being fat and protein (muscle). So why are carbs thought to be so bad if they are our primary energy source? The answer is insulin.

Insulin is secreted by the pancreas. When sugar enters the blood stream as glucose the pancreas is signaled to release insulin. The insulin is then responsible for transporting that glucose to cells in the body for energy. However, when there is a lot of glucose or a dramatic rise in glucose, such as when you eat simple carbohydrates, the insulin actually prevents your body from using fats and proteins for energy. These fats and proteins are then transported to your fat cells for storage, causing the fat cells to grow and as a result you gain weight. When you limit carb consumption or do not eat them you do not have insulin blocking the fats and proteins from being used by your body as energy. This is why low carb and zero carb diets are so effective. However, the results are temporary. What happens is that you become insulin sensitive. So when you begin to introduce carbs back into your diet your insulin levels shoot through the roof which causes you to rapidly gain the weight back that you had just lost. Make sense?

Ultimately carbohydrates are not your enemy. You need them. Athletes need them even more than non-athletes because of their high amount of activity. Their bodies need carbohydrates to continuously perform at a high level. The key is to intake complex carbs rather than simple carbs. There is 1 exception though. After a vigorous workout when your glucose levels are depleted you should consume simple carbs such as Gatorade. This will replenish your glucose levels and help your body absorb your post-workout protein. This is also why you see NFL players drinking Gatorade on the sideline. They need to keep their glucose levels up during the game so that they can continuously perform their best. For the average person though I would not recommend drinking a lot of Gatorade or other sports drinks. Stick to complex carbs. Fruits, vegetables, beans and whole grains should make up most, if not all, of your carbohydrate intake. I recommend about 40-50% of your daily caloric intake be composed of carbohydrates, which is a little lower than the FDA recommended 60%. I hope this all makes sense to you. If it doesn’t, please comment with a question and I will be happy to answer!