Carbohydrates have developed a bad rap in current diet trends. From the Atkins diet to keeping keto, there has been a big shift away from carbs in our diet over the past twenty years. But all carbs aren’t created equally, and while there are reasons to minimize carbs, particularly those coming from simple sugars, they still play an important role in the functioning of our bodies.
Why do we need carbohydrates?
Carbohydrates are one of three major groups of nutrients, called macronutrients, that are essential to cellular function (the other two are fats and protein). Carbohydrates are important for providing energy for physical activity, fueling the brain and nervous system, and regulating blood sugar levels. They also play a role in the structure of cells and tissues, and can be stored in the body as glycogen for later use.
Carbohydrates also play an important role in muscular endurance and recovery. During exercise, particularly during high-intensity or prolonged endurance activities, carbohydrates are the primary fuel source for energy production. Carbohydrates are stored in the body as glycogen in the muscles and liver, and are broken down into glucose for energy production.
During prolonged endurance exercise, the body relies on the glycogen stores in the muscles for energy. As glycogen stores in muscles and in the liver becomes depleted, fatigue sets in and performance declines. This is what happens when athletes “hit the wall” or “bonk.” Fueling with carbohydrates during exercise is vital for endurance events to delay fatigue and improve endurance by providing a continuous source of glucose for energy.
After exercise, consuming carbohydrates can help to replenish the depleted glycogen stores in the muscles, which is essential for muscle recovery and growth. Additionally, consuming carbohydrates along with protein after exercise can further enhance recovery by stimulating muscle protein synthesis and promoting glycogen storage.
Are some carbohydrates better than others?
Carbohydrates aren’t all the same. They can be either simple or complex, depending on their chemical structure. This structure influences how quickly they are broken down during digestion and thus also how quickly the energy is available and how quickly the body must respond to changing blood sugar levels.
Simple Carbohydrates Simple carbohydrates, such as glucose and fructose, are sugars found in foods like fruits, candy, and soda. These are broken down quickly and so provide a quick burst of energy. These carbs can be useful to athletes to help quickly refuel during a sustained effort.
However, as part of a healthy diet, you would typically want to minimize how many of your daily carbs come from refined sugar rather than more nutritious sources of complex carbs, such as whole grains. Because they break down easily, simple carbs raise blood sugar levels quickly, requiring a stronger insulin response, and potentially leading to insulin resistance in the body.
Complex Carbohydrates
Complex carbohydrates, such as starch and fiber, are found in foods like whole grains, beans, and vegetables. Like simple carbs, complex carbs are also converted to glucose in the body to provide energy. However, because they require more time to break down into glucose, they provide more sustained energy (think how a time-release medicine continues to work throughout the day).
With complex carbohydrates, changes to blood sugar levels are more gradual, requiring a less intense insulin response. Food rich in complex carbs also tend to be whole foods and more nutritionally dense, providing more health benefits overall.
Picking the carbs for your diet
So, if you can eat two different foods, both with the same amount of carbs listed on the nutritional label, but they have different effects on your body, how do you know which foods to choose? There are two guides that can help you identify the best sources of carbs for the majority of your diet.
The first is the glycemic index, which indicates high- and low-glycemic foods. Aim to eat low-glycemic foods, such as legumes, green vegetables, and fibrous fruits. These are foods that demonstrate a lower and slower rise in blood sugar levels in the two hours after they are eaten.
A second guide, which can be useful for those who are specifically concerned about developing insulin resistance, is the insulin index. While the glycemic index looks at blood sugar levels, the insulin index looks specifically at the amount of insulin in the blood two hours after eating.
At Body By Ford, we work with you to develop nutritional plans that support your fitness goals. This means fueling for greater recovery and athletic success, as well as maintaining overall nutritional health! If you’d like to talk to one of our trainers, please reach out today for a free consultation!
