The Carb Controversy

sherbearee

The Carb Controversy


"Cut down on carbs to lose weight!"


"Eat Healthy: Skip the Carbs"


"Carbohydrates cause weight gain!"


blah blah blah.


Just like protein and fat, carbohydrates are one of the three essential macronutrients. This means that they're one of the main sources of energy for your body. Carbohydrates provide the most efficient source of energy, allowing for muscles to function properly and the brain to process normally. Speaking from a health standpoint, it's not carbs themselves that you should be weary about, but rather the type of carbohydrate being consumed.


Life would be pretty slow without any carbs... literally.


Glucose


There are many types of carbohydrates, including fructose, galactose, sucrose, maltose, lactose, starch, cellulose, etc. Some of the molecular chains of the carbs are longer than others, and so your body breaks all these types of carbs down into a simple sugar called glucose.


The Carb Controversy

Glucose provides energy for muscle function and acts as the primary fuel for the brain.


Glycemic Index


The glycemic index (GI) refers to how much the food increases the blood glucose level after eating. A higher blood glucose level means more insulin has to be released. (Insulin is a hormone released by the pancreas necessary to metabolize sugars)


High GI foods raise blood glucose levels rapidly for a short period of time. (Insulin spike) Foods include candy, cake, white bread, etc.


Low GI foods raise blood glucose levels slightly, for a longer period of time. (Gradual insulin release) Foods include whole grains, veggies, lentils, fruit, etc.


The Carb Controversy


For most people, it is recommended that low GI foods be consumed throughout the day. For prolonged physical activity, a high GI food may be needed to to maintain blood glucose levels. Within 2 hours after physical activity, high GI foods should be consumed to replenish glycogen stores.


Glycogen


Glycogen is the stored glucose chains in your body. Think of it as a backup tank of fuel... you body begins to run on it after depleting the immediate glucose sugar in your blood. Generally, a person has about 1 lb of glycogen in their body, and 3-4 lbs of water bonded with it. Once you run out of glycogen as well... dun dun dun dunnnn.


This is where the interesting phenomenon of low-carb diets comes in.


Low-Carb Fad Diets


Avoid all carbs for one day, and drop 4 pounds. I've tried it, and it works. But does the weight stay off? If only things were that easy...


Low-carb fad diets eventually cause a depletion of the glycogen in your body. Like I mentioned earlier, 1 lb of glycogen has about 3-4 lbs of water bonded with it. So as you burn off that glycogen store, the water comes off with it. However, the minute you consume carbs again, that "water weight" will come right back, with venegence. In fact, you might even gain back more weight than you lost. :O


Fiber


Fiber is a type of carbohydrate, and so if you're cutting out carbs, you're likely cutting out fiber too. Fiber helps you feel full, improve digestion, and regulate blood glucose levels. Both types of fiber, soluble (becomes goop in your stomach) and insoluble (the bulk of your poop), are good for you. Since fiber generally cannot be broken down and absorbed by the body, oftentimes, fiber contributes very few to no calories.


The Carb Controversy




All in all, carbs aren't nearly as horrible as they are sometimes made out to be. In fact, understanding the different types of carbs, when to eat them, and their portion sizes may be the only "diet" you'll ever need.


Obviously, don't forget the protein (for the amino acids that build and repair cells) and the fat (necessary to absorb certain vitamins and produce cell membranes) as well!


Stay healthy :)

The Carb Controversy
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