Carbohydrates are often seen as the bad guys that have a negative effect on your health and figure. A bulk of weight loss diets focus on reducing the intake of these substances. However, carbs are also used by our body as a primary energy source and have a lot to do with maintaining your good health and shape. A well-structured diet does not avoid them altogether, but aims at separating the wheat from the chaff. Namely, not all carbs are alike.
The bad ones serve as an instant energy booster, but high consumption of these nutrients can lead to various health issues. So, one needs to keep a close eye on the nutrient value, the level of fibers and sugars, and the nature of carbs in one’s diet. Limiting yourself to only one group of nutrients is, naturally, very very wrong, and you will thus deprive your body of an all-round diet, making it work overtime to produce the results you desire.
The good, the bad and the ugly truth
The difference between the good and the bad is rooted in the chemical makeup. Bad carbs are called simple sugars. They are easy to digest due to their molecular structure, unlike good carbs. One can find them mostly in processed food: sugars, sodas, candies, white breads, syrups, and other sweetened products, in other words the products we most often turn to when we are feeling down on the dumps. Yes, they provide an energy push and allow us to focus better.
However, these benefits are short-lived. On the other hand, complex carbs have a more consistent energy release, and are found in natural, fiber-rich food. Their slower digestion means that people are kept full for a longer period of time, and the nutritional values they contain are also much higher.
Simply the worst
Simple sugars owe their bad reputation to their low, almost nonexistent nutritive value. Our body needs vitamins, minerals and phytochemicals to function normally, but bad carbs have none of that. Although they are also referred to as empty calories, professional athletes use them as a post-workout meal which replenishes their muscles with energy. That comes at a cost though.
Simple carbs are tied to serious health problems like heart disease, type 2 diabetes and obesity. Therefore, it is advised to tone it down on refined or added sugar and opt for complex carbs instead. Of course, it is impossible to base your diet on complex carbs alone, but finding a proper balance is certainly something you need to strive for in your everyday lifestyle choices.
Good carbs are required for the seamless functioning of the organism. Therefore, a low carb intake can cause fatigue, weakness, make us more prone to viruses and infections. Complex carbs contain the energy, but more importantly, the beneficial nutrients as well. As a result, fiber-packed sweets with natural ingredients are usually a much better option than things like donuts and ice cream.
Fruits and vegetables also have a fair share of bad carbs, but the fibers mitigate their negative impact, and make them resemble their complex counterparts. So, when you next feel like you are in need of a little bit of sugar, try to sate your cravings with a piece of fruit. It may not provide you the sense of pleasure you were looking for, but it will send your brain the signal it needs.
It is best to use simple carbs as an occasional snack, not as a main energy source. Furthermore, utilize simple sugars only when engaging in physical activity. Do not beat around the bush anymore. Just purchase some quality sports equipment from online stores like Ryder and you are ready to hit the pavement.
If you are unsure of how certain foods affect your routines, pay attention to the glycemic index, which indicates how high and quickly your blood sugar will rise. Most often, reading the label should give you a clear idea about the type of carbs inside the package. At least that way you will know what goes into your body, and will not be surprised by the numbers on the scale.
A friend or foe?
Carbohydrates are an essential part of any diet, enabling the human body to generate energy. Bad guys give a quick energy spike, and help people recover from intense physical activity. They are an easy-to-digest fuel, but they bring little value to our organism. Moreover, simple sugars may impede your ability to lead a healthy life.
On the contrary, good carbs go hand in hand with essential nutrients like vitamins and minerals, nourishing our living cells. Thus, there is no need to write off all carbs. Just know who your friend is, and steer clear of those carbs that create a temporary improvement, but cause harm over the long haul. An occasional snack is more than acceptable, just make sure you don’t make it a lifestyle choice.