The FACTS about Carbohydrates

            Through the years of being a Fitness Professional, I have heard many misconceptions regarding the consumption of carbohydrates and their responsibilities for our body. I’m going to define what a Carbohydrate is and how we can use the consumption of carbohydrates in order to lose weight.

            Carbohydrates are a major source of energy for all body functions and muscular exertions.  This leads to a rapid depletion of available and stored carbohydrates which creates a continual craving for this macronutrient. Carbohydrates also help regulate digestion and help utilize protein and fat. Carbohydrates are compounds containing carbon, hydrogen and oxygen and are generally classified as sugars (simple), starches (complex) and fiber. The definition of sugar is any mono- or disaccharide. A monosaccharide is a single sugar unit which many are connected to make starches (the storage form of carbohydrate for plants) and glycogen (the storage form of carbohydrate in humans). More importantly, Monosaccharide’s include glucose (commonly referred to as blood sugar), Fructose (or fruit sugar) and galactose. Disaccharides (two sugar units) include sucrose (or common sugar), lactose (or milk sugar) and Maltose.

            Carbohydrates present in foods occur in the form of simple sugars, cellulose and starches. Simple sugars, such as fruits and honey are digested very easily. Double sugars, such as table sugar, require some digestion action but are not as complex as starches such as whole grain. Starches require more enzymatic action in order to be broken down into sugars (i.e. glucose) for utilization.  Make sure not to consume a high quantity of starches prior to bedtime. Starches take longer to break down and deliver a greater source of energy to the body. The last thing you need to do is to take in energy when your going to bed.

            The rate in which your blood sugar level is raised by the consumption of a carbohydrate and its effect on insulin release from the pancreas is referred to as the Glycemic Index (GI). Don’t place too much emphasis on the Glycemic Index.  You may here that some foods with a high GI lead to fat storage, regardless of the calories. This leads to foods being categorized as “good” or “bad” which is based solely on the GI value. Mixed meals of protein, carbohydrates and fats can alter the glycemic effect of single foods. Please remember that weight gain or weight loss is directly related to total energy (calories) intake, not the source of the food eaten. When total caloric intake exceeds output, any excess carbohydrates, dietary fat or protein may be stored as body fat until energy expenditure (calories burned) exceeds energy (calories) consumed.  Carbohydrates should generally make up the highest percentage of macronutrient calories when one is attempting FAT loss or muscle gain. According to the National Academy of Sports Medicine, it is recommended that most active adults should consume a carbohydrate intake between 50 to 70 percent.

            Despite the popularity of Low-carbohydrate diets and the perpetuation of erroneous claims regarding the type or time of carbohydrate intake, there is no need for one to reduce carbohydrate percentage to lose fat. Again, Weight loss or gain is related to total caloric intake, not the macronutrient profile of the diet.  There are two factors that attribute to the weight loss on a low-carbohydrate diet:

Low caloric intake and loss of fat-free mass. When one begins dropping carbohydrate-rich foods from their diet, it is inevitable that the caloric intake is reduced. With the reduction of calories is the reduction of glycogen stores. * For every gram of glucose taken out of glycogen, it brings with it 2.7 grams of water. This loss of muscle glycogen including water can be quite significant in the first week of a low carb diet, and adds to the pounds lost on the scale. This is how the low-carbohydrate fad diets can promise such a dramatic weight loss in such a short period of time. In closing, remember that long-term success in weight loss is associated with a realistic eating style, not one that limits or omits one of the macronutrients. For further questions regarding this topic or others, please feel free visit our web site at www.purefitnesstraining.com or e-mail me directly  with your questions at abel@purefitnesstraining.com  or call 361-949-7373.