Benefits of Carbohydrates And How To Effectively Include Them In Your Diet
Today we will discuss the benefits of carbohydrates, why they are important in the journey of attaining fitness milestones. By reading the article I’m sure you will fall in love with carbohydrates..!!!
Hey, everyone, The topic that I want to touch upon today & clear your myths about it is “carbohydrates”.
Today I am bit tensed on a topic that everybody seems to have myths on & it is very shocking that the people that don’t understand nutrition tend to talk about it as if they are the pro’s in this field.
Well, people have the misconception about carbohydrates.
They have myths like:
- carbohydrates are bad for health,
- you cannot lose fat if you eat carbohydrates,
- you will gain weight if you eat them,
- if you eat them you will get diabetes,
- if you eat them your testosterone levels will drop,
and much more…
I just want to assure you that these are all just myths and none of this is true and I want to let you know that you can lose fat, you will increase your testosterone levels, elevate your mood and much more.
The thing about carbohydrates is that a gram of carbohydrate has 4 calories that are the same amount of calories that a gram of protein contains.
So if you eat more protein & exceed your daily calorie intake then also you will gain fat. So focus on the energy balance principle as explained in previous articles.
It’s the type of carbohydrates that will decide whether it is healthy or not. Ie whether it will be useful to the body or not.
However, before we jump into the topic I just want to discuss the pro’s and con’s that carbohydrates have on us.
- Carbs are primary fuel source to your body & it is needed in moderation for the functioning of your brain.
- Carbs help you to work out more with more intensity & frequency.
- Carbs raise your testosterone levels.
- If you deprive your body of carbs, your body will raise the level of cortisol which will keep you tired & fatigued & stressed. If you have a moderate intake of carbs you will be able to workout more that will help you sleep better & will raise your testosterone levels.
- Carbs elevate your mood.
These are just some few pro’s of eating Carbs but there are lot more.
Con’s of eating Carbohydrates is only for diabetic patients. Why?
Because they have insulin sensitivity issues so if they eat Carbs then their blood sugar levels rise which cannot be utilized by the body if a person is diabetic without taking insulin.
Now there are a different type of carbohydrates that you should know about if you want to achieve optimal health and fitness.
So there are two types of Carbohydrates:
- Complex Carbohydrates
- Simple Carbohydrates
So talking about complex Carbohydrates:
Complex Carbohydrates are the types of Carbohydrates that are difficult to break down or rather take more time to break down and turn into glucose.
These Carbohydrates are best for your overall health & fitness. These complex Carbohydrates have lower glycemic index & they turn into glycogen slowly & steadily without getting into a spurt of glucose that can be dangerous for the diabetic patients.
Complex Carbohydrates have low glycemic index. Glycemic index is a measure of the impact on your blood sugar from eating Carbohydrates.
The foods that are low in GI are:
- Whole grain foods
- Brown rice
- All bran
- Wheat bran
- & much more.
These foods if you eat throughout the day then they will keep your energy levels stable rather if you eat simple Carbs that provide a spurt of energy for a couple of minutes & then crashes down and makes you lethargic.
Complex Carbs have high thermic effect in comparison to simple Carbs that keeps your metabolism on fire which in turn helps you to lose fat if you are in a calorie deficit.
The reason is that the complex Carbs are high in fiber that is good for your body & help in digestion.
Now let’s talk about simple Carbohydrates:
Simple Carbohydrates are sugar chains that break down easily as soon as they are consumed.These simple Carbohydrates are responsible for sugar rush & sugar crash which provide a high amount of energy as soon as you eat them but after a couple of minutes you again feel lethargic & think that you need to eat more.
They make you hungry again within a couple of minutes. Now, this is the reason why people get fat because they keep on piling sweets, soda, biscuits that are of high GI to that direct you to eat more.
Another reason that simple Carbohydrates are bad if you eat in excess is when you eat them your body releases dopamine & the brain tells you that it want more of it.
That’s why people are addicted to sugar, sweets & sodas & they cannot quit on them.
The foods that are high in GI tend to raise blood sugar levels quickly which is not good for anyone.
They also cause you to lose focus easily as you eat them & your sugar levels crash after some time that can be dangerous if you are at a job or doing some important task.
Also if you want to get a great workout & want to push more weight in the gym all the pros eat complex Carbs with some high-quality protein. The reason is the proteins provide amino acids to protect muscles while working out while Carbs provide stable energy so you can perform & crush the weight.
The reason for discussing this topic with you is I want you to have great fitness levels & I don’t want you to make mistakes that I made & almost had screwed my health.
So long story short you need to eat 90% of complex Carbs from your diet while only eating 10% from simple Carbs so that you remain in charge of your body the whole day also keeping your mind and heart happy.
Well, this is it for this blog post. I hope all the doubt regarding Carbs are now cleared and are ready to eat healthy Carbs without worrying much about another person opinion.
If you like this blog post then please to take the time to rate this article and comment below. Share this article with the one’s you care about & please feel free to tell us about any problem that you are facing regarding health and fitness and I will be very happy to help you.