Basics Of Nutrition...Carbohydrates
If you remember from the last Basics Of Nutrition...Protein we talked about how there are 3 different types of nutrients.
Protein, carbohydrates, and fats.
Each one is broken down into their own macronutrient.
Today we will discuss carbohydrates.
Disclaimer: I am not a dietitian and I am not a nutritionist. I am a personal trainer who has had some formal schooling and has done some self learning on nutrition. By law I am not able to provide meal plans for anyone. I can give you suggestions to help with your nutrition as long as it stays within my scope of practice.
If you are looking for a meal plan or want more guidance with food please consult with a dietitian or nutritionist. I am an exercise expert, they are food experts.
With that said let’s get to the good stuff.
Carbohydrates are in most foods. Sources you commonly associate to be a carbohydrate are fruits, vegetables, bread, pasta, and potatoes. However there are way more sources than just this.
There are different types of carbohydrates.
Complex carbohydrates are starchy foods and are made up of multiple sugar bonds. These types of carbohydrates take a longer time to digest and will raise blood sugars slowly.
Simple carbohydrates are sweet foods and these foods are digested quickly. These sugars can be found in whole foods like fruit. They can also be added to foods by using table sugar or even honey.
Fiber is a type of complex carbohydrate that our bodies cannot digest. Fiber is still a very important part of our diet. There are two types of fiber, soluble and insoluble. This is based on how they interact with water.
Insoluble does not dissolve in water. Actually, insoluble stays in bulk and helps promote bowel movement.
Soluble on the other hand absorbs water and increases in size. This helps with feeling full longer. They also bind with fatty acids and cholesterol to help remove them from your body.
A single gram of carbohydrates has 4 calories.
Carbohydrates are actually an amazing energy source. Carbohydrates are our main source of energy. Carbohydrates are the primary source of energy for intense work.
It is important to eat healthy carbohydrates before and after a workout. This will help with sustained energy during your workout and replenish used up energy after your workout.
Basic nutritional guidelines recommend that carbohydrates should make up about 55%-60% of your daily intake. That is over half, we do need to be careful though, it is pretty easy to overeat carbohydrates.
Carbohydrates are the main energy source for your body. They give you the energy you need to function throughout the day. Carbohydrates also help with digestion. There are different types of carbohydrates and many different foods that contain carbohydrates. It is also recommended that we eat a lot of them. It is a good thing that carbohydrates taste so good.