Carbohydrates are the "go to" source of fuel your body will choose first and foremost when you are in need of energy. They come in two forms, complex and simple. It's important to know the difference, which I will discuss. Carbohydrates are stored as glycogen in the bloodstream, liver, muscles and if consumed to excess - the fat stores.
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Although not all simple carbohydrates are problematic, a lot can be. Simple forms come as glucose, fructose and sucrose. They are a good energy kick but many lack nutrients (vitamins and minerals) and can result in sugar spikes. It is these "sugar spikes" that cause the secretion of insulin (released from the pancreas and used to control blood sugar levels), which in turn pumps excess glucose (sugar) into your fat stores, which ultimately results in flab. Complex carbs are evidently the better of the two, they produce relatively slow increases in blood glucose and modest insulin release. They also contain many important nutrients as well as fibre, which you may know, is important for a healthy digestive sysyem. It's a no brainer. Pick complex carbohyrdrates.
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Too many of us get our carbohydrates from concentrated or refined simple sugar. They are basically empty calories and this is why we are a fat nation amidst an obesity epidemic. Poor little Jimmy, guzzling cans of rola-cola and scoffing Maryland cookies with lack of sufficient exercise - keep that up young James and by 40 your arteries will be similar to that of congealed and gloopy rivers; further downstream - high cholesteral, high blood pressure, strokes, diabetes and heart attacks await.
FRUIT AND THE
GLYCEMIC INDEX
There's much debate over fresh fruit and whether it should be eaten when trying to reduce body fat. Although they contain simple sugars, they also contain a lot of important nutrients which your body will be requiring, particularly during times of increased exercise. Some fruits are more likely to cause sugar spikes than others and I will list those later which are more likely to do this. It is also worth knowing that new data has suggested that refined fruit juices are poor substitutes for fresh fruit and are little better than drinking sugary soda, so keep this in mind when you are eyeing up innocent smoothies and the like.
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While the foods and drinks we consume have a significant effect on blood glucose levels, they are not the only factors which make our blood sugar levels go up and down. For examples, after exercising our insulin levels typically decrease. Control your blood sugar levels and you control your insulin requirements, thus controlling the amount of excess energy stored as fat. This is why a healthy diet and regular exercise typically result in you having lower levels of body fat.
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Whilst I would advise limiting carbohydrates during a body fat reduction program, I wouldn't recommend a diet which typically consists of virtually zero carbohydrate intake (keto is one example). The reason for this is that carbohydrates play a part in other important roles other than them being a fuel source. Some of these include helping the gastro-intestinal functions of the body - as bacteria lives off carbs consumed by the GI tract and it is these beneficial bacteria which make complex B vitamins (which boosts HDL (good) cholesterol and keeps the body's nerve and blood cells healthy). Carbohydrates such as lactate, also helps us to absorb calcium better.
KEY POINT: Carbohydrates break down into glucose (sugar) before being absorbed into the bloodstream. Excess sugar caused by a calorie surplus will increase body-fat. By controlling the amount of sugar in the bloodstream, you can help to control the amount of body-fat that you have.
Carbohydrate is important for muscle contractions and useful post workout to replenish depleted glycogen stores. There's debate as to whether consuming carbs alongside protein post workout can also encourage protein synthesis (muscle repair and growth) due to a better utilization of amino acids caused by insulin release. I'd also argue that none of us want to live our lives on little to no carbs. It's horrendous and leaves you feeling like a bear with a sore head. The secret is to wise up on what carbs you are consuming and generally I would recommend a diet controlling the portion sizes of the carbs you are consuming and typically going for carbs which are lower on the glycemic indiex. .
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The glycemic index is a good reference with regards to picking foods which limit sugar spikes www.glycemicindex.com
