The Truth About Carbohydrates & Dieting
With all the fad diets out there these days, most people associate carbohydrates with weight gain and bloating. They don’t understand the actual importance of carbohydrates in the diet and what they do for your body. Carbohydrates are the most important nutrient related to physical activity. They represent the primary fuel source for intense work and are necessary for the formation of ATP used by the central nervous system, making the nutrient an indispensable part of a healthy diet.
The most important form of carbohydrates are polysaccharides, otherwise known as “complex carbs” (oatmeal, brown rice, quinoa, potatoes, lentils, beans). The number of complex carbs that Americans consume has decreased 30% since the turn of the century. This decline is because of the significant increase in simple sugar consumption. It has been estimated that at least 25% of the American diet is simple sugar, a trend that significantly contributes to the increased risk for obesity, diabetes, and heart disease. It’s no wonder that over 35% of the American population are considered obese!! Examples of simple sugars are white bread, baked goods, fruit juice, table sugar, etc.
The current trend toward cutting carbohydrates should refer to reducing the amount of simple sugars and processed carbohydrate consumption, NOT cutting complex carbohydrates from the diet. The problem lies in the dissemination of information to the general public. In many cases, the popularized “low-carbohydrate diets” cause weight loss for all the wrong reasons. And the weight doesn’t stay off, this is why….
Cutting carbohydrates from the body reduces the amount of stored glycogen in the body (your bodies main fuel source) and is not appropriately replaced. Since glucose bonds with hydrogen to form glycogen, reducing these stores just reduces the body’s water content. Water weight is not significant for weight loss and will be gained back immediately once you start eating carbs again. Calorie control and exercise is what matters most; losing water weight will do nothing for you in the long term and will not reduce your body fat percentage.
Low carbohydrate diets are contrary to the metabolic functions of the body for activity. They are needed for daily activity and cognitive functioning. What most people don’t realize is that it is easier for your body to burn carbohydrates rather than fats. Carbohydrates are measured at 4kcal/gram, as fats are 9kcal/gram. AKA, your body burns off carbohydrates quicker and easier than fatty acids. When the body’s glycogen stores are low, so is work capacity. Low carbohydrate diets should not be recommended for physically active people. What dieters should be focusing on is cutting out the processed carbs and sugar from their diet, but focusing on consuming complex carbs that are loaded with fiber that help provide the energy you need.
Face it, if you are reducing your carbohydrate consumption, your energy levels are going to be extremely low. You may feel lethargic, confused, and sluggish. How are you supposed to get to the gym and exert energy if you are feeling this way? Carbs are GOOD for you!
