Carbohydrates are the main source of energy for the body, which is used while running, swimming, cycling or even while relaxing. Once in the body, carbohydrates are converted into glucose, which goes to the needs of the body immediately or is stored in reserve. Carbohydrates – the only nutrients that the body needs solely for energy, so you need to eat them in sufficient quantities. But aren't carbs the main culprits for body fat? Is it enough to limit the amount of carbohydrate food in the diet to lose weight? You will find answers to these questions about carbohydrates in the article prepared for you by estet-portal.com.
What is the difference between simple and complex carbohydrates?
The quality of the carbohydrates you eat is just as important as the quantity. Complex carbohydrates, which are rich in starchy vegetables and whole grains, are associated with healthier weight and a lower risk of type 2 diabetes and heart disease.
The body breaks down complex carbohydrates slowly, which slows down the release of sugar into the bloodstream. Therefore, the level of sugar in the blood and, accordingly, insulin is normal. This means that the body does not rush to store fat in reserve.
Most complex carbohydrate foods are also rich in fiber, which helps keep sugar levels in check and keep you full longer.
How can carbohydrates harm the body?
Refined carbohydrates, such as white bread, biscuits, chips, etc., act differently on the body than complex, unrefined carbohydrates. Their absorption leads to a sharp increase in blood sugar, followed by the release of large amounts of insulin.
Refined carbohydrates contribute to impaired metabolic function, elevated triglycerides, obesity, and characteristic chronic diseases.
If you eliminate almost all of these carbohydrates from your diet, the extra centimeters will leave your waistline.
When you eat fewer carbs, your body uses up muscle glycogen stores, which burns a lot of water. Therefore, in the initial weight loss, the effect is achieved more due to water than fat.
To stop weight gain associated with simple carbohydrates, you need to monitor your diet. Be aware that foods labeled "low fat" often contain a lot of processed sugar – it quickly turns into body fat. The same goes for "gluten-free" products.
In general, when buying products, try to follow a simple rule: the fewer ingredients in their composition, the better.
Also, do not forget that simple carbohydrates are also found in fruits, but their harm is neutralized by a large amount of fiber.
Is it true that physically active people need more carbohydrates?
Unused carbohydrates are stored as glycogen in the muscles and liver. These reserves are used by the body for energy during high-intensity training and endurance exercises. If you train intensively, for example, preparing for a marathon, you need to eat about 40-60 g more carbohydrates than usual. So says Dr. Stuart Galloway, who studies exercise metabolism at the University of Stirling (Scotland).
For physically active people, nutritionist Willow Jerash advises to start with a combination of 50-60% carbs, 15-20% protein and 25-30% fat, and then adjust the ratio depending on the needs of the body.
According to a study published in 2013 in the journal Sports Medicine, carbohydrates improve performance during endurance and high-intensity exercise.
After intense physical activity, the ratio of carbohydrates and proteins consumed should be 1:1 or even 2:1.
Therefore, before such workouts, you need to provide the body with carbohydrates. And after intense physical activity, the ratio of carbohydrates and proteins consumed should be 1:1 or even 2:1.
Is it true that carbs make you fat?
The main reason carbohydrates are considered fattening is that they don't fill us up the way fats or proteins do. Carbohydrates stimulate the production of insulin, so if they are not consumed with fiber, protein and/or fat, blood sugar swings can lead to feelings of hunger, causing us to overeat frequently.
Reducing the amount of carbohydrates in the diet judiciously and combining them properly with other nutrients really allows many to lose weight by reducing calories and moving water out of the cells. However, it is important to remember that a return to the original high-carbohydrate diet will quickly lead to weight gain, therefore, to maintain the result, it is necessary to maintain a balanced diet at all times.
Carbohydrates are needed by the body to function properly, but too little or too much of these nutrients can be harmful. Remember that the amount of these nutrients a person needs depends on their level of physical activity and metabolic characteristics. Individual approach is important in everything, including the use of carbohydrates.
Add a comment