Introduction to Carbohydrates
Carbohydrates are a macronutrient that provides the body with glucose, which is converted to energy used to support bodily functions and physical activity. The healthiest carbs (unprocessed or minimally processed) deliver minerals, vitamins as well as fiber. Processed or refined carbs are easily digested but not eating them in moderation can lead to weight gain and interfere with weight loss.
Carbs – A Taboo?
Because carbohydrates are converted into glucose, which is sugar, they get a bad name. We’re here to tell you that all carbs are not bad. It’s about moderation and knowing WHEN to eat both types of carbs that’ll lead you to success.
Carbs and Physical Training
Our bodies need an energy source for physical activity. Because of this, you’d want to eat your fast digesting carbs at least 1 hour BEFORE your workout. If less than 30 minutes, focus on liquid carbs. Think “burn sugar”. Fast digesting carbs are white bread, bagels, bananas, etc.
AFTER your workout (and your protein of course) you’d want to focus on your slower digesting carbs such as whole grain pasta, wheat bread, bran cereal, etc.
Strategies for Appropriate Intake of Carbs
Try these tips for hitting your carb count:
Start the day with whole grains. Try a hot cereal like steel cut or old fashioned oats (not the instant oatmeal). Try a cold cereal that lists whole grain as its first ingredient and is low in sugar.
Use whole grain breads for lunches and snacks. Look for bread that is whole wheat. The best type of whole grain carbs is made with ONLY whole grains such as Ezekiel bread.
Look beyond the bread aisle. Bread isn’t the only source of carbs. Look for other sources of whole grains such as quinoa and brown rice.
Choose whole fruit instead of juice. Most juices contain a lot of sugar. Whole fruit will typically contain twice as much fiber as juice would. We need fiber to regulate our gut health.
Pass on some fulfilling carbs like potatoes, and bring on the beans. Beans are an excellent source of slowly digested carbs. Beans, chickpeas, and other legumes also provide a healthy dose.
