Feb

8

Carbs Fuel The Body

February 8, 2010 |

As your preferred source of energy, the function of carbohydrates is to fuel the body.

This is why many people who go on severe low carbohydrate diets often become very lethargic. Just like with protein, one gram of carbohydrates contains 4 calories. But one of the most important things to be aware of is the glycemic index of any given carbohydrate. The glycemic index is a numerical rating given to every carbohydrate food that determines how quickly insulin is released in the bloodstream whenever you eat that food. Lower glycemic foods cause a much slower insulin spike, while high glycemics create a faster, greater release of insulin in the bloodstream when eaten. The glycemic index is used by diabetics to make sure that their insulin levels are appropriate throughout the day. Examples of low gylcemic foods include a lot of fruits: apples, peaches, grapes, any type of berry, pears, apricots. Other ones include slow-cooking oatmeal, yams, lentils, and most green vegetables. Examples of high glycemic carbohydrates are generally in the starchy category: breads, pasta, rice, white potato, carrots, corn, and fruits like pineapple and bananas.

Now you might be saying that every diet you have ever seen tells you to eat rice, potatoes, rice cakes–many of the foods in the high glycemic category. The problem is that those diets fail to recognize the insulin response to those foods. While they may be okay calorically (and may even be low in fat), these high glycemic foods are not good choices from a weight loss perspective either. You see, high glycemic foods frustrate your fat burning capability. In the presence of elevated insulin levels in your bloodstream, it is very difficult–if not impossible–for your body to burn and metabolize fat. So, be sure to choose the majority of your carbohydrates from the low glycemic category. The only point in the day that I would consider eating high glycemic index carbohydrates is the meal that immediately follows your workout, if you do one, as there is an indication that the body prefers them at this time to aid recuperation.

So, how many carbohydrates should you eat? This largely depends on your nutritional goals and your activity levels. One thing I would caution against is dropping your number of carbohydrates under 50 grams. Your brain requires at least 50 grams per day in order to function properly. Additionally, severely limiting carbohydrates raises the risk of dehydration, lack of energy and fatigue, and could also negatively impact other health issues.

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