Most people who diet to create a slim body demonize carbohydrates and sugar.
Carbohydrates are the number one food to avoid, but they are essential for hormone production and nutrition. It is common knowledge that eating too much sugar is not good. Sugar has been linked to diabetes, high blood pressure, heart disease, cancer, tooth erosion, depression, and more. Even this sugar still has value. The American media ‘HuffPost’ looked into why carbohydrates are necessary for the body.
“Carbohydrates and sugar are the lifeblood of our bodies,” said Jessica Jagger, a nutritionist who specializes in eating disorders. “Restricting carbohydrates can cause malnutrition, fatigue, mood swings, gastrointestinal problems, and changes in hormone production,” she added.
“Carbohydrates and sugar have been unfairly demonized for years, but that’s not really the case,” says Kara Habbstreet, a nutritionist who specializes in sports nutrition. “Nutrition is nuanced.”
Carbohydrates are an essential intake element for athletes and can provide minerals and fiber. Glucose is a source of energy needed for the body and brain. Glucose, a type of sugar, is also found in carbohydrates. “The brain, organs and skeletal muscles perform better when properly fueled during high-intensity endurance exercise,” Habrist said.
The body can use fat reserves instead of carbohydrates, but the metabolic pathway is less efficient than carbohydrates, so it takes time and training. Simple carbohydrates (aka sugar) are effective in supporting activity.
Carbohydrates are stored as glycogen in the muscles and liver to enhance function. If athletes do not consume adequate amounts of carbohydrates, their glycogen stores can be depleted, potentially reducing performance.
Carbohydrates are an efficient fuel source because they are broken down into glucose, the fastest fuel for muscle contraction, and use less oxygen than other food sources. Increased glucose availability in the muscles helps prevent hypoglycemia during exercise.
Carbohydrates help the body absorb water due to their water-loving molecular structure. Carbohydrates help salt and water enter the bloodstream. Sugar stimulates appetite and thirst, helping to balance blood sugar, which can prevent dehydration.
How many carbohydrates should you eat?.
Food can help you maximize exercise and enjoyment. Nutritionists advise that simple, low-fiber carbohydrates before and after exercise are good for reducing the risk of gastrointestinal diseases, and complex carbohydrates (including protein) are good for helping the body recover.
Simple carbohydrates include fruit, bagels, waffles, white bread, electrolyte drinks (including sugar), juice, and crackers. Good carbohydrates include beans, potatoes, corn, peas, oats, brown rice, and quinoa.
“If you are not hungry after exercise, it is better to choose something that is easy to consume, such as a protein recovery shake or chocolate milk,” said Habstreet. “You need to experiment to find what suits you.”
How do you know if you’re consuming enough carbohydrates and sugars to fuel your body and exercise? “Hunger is normal, but you should eat enough to not crave food or feel depleted,” he said.
Symptoms such as feeling hungry often, not recovering from exercise, low blood sugar, thinking about food frequently, waking up hungry at night, getting injured frequently, losing hair and missing periods are all symptoms of not eating enough carbohydrates. It’s a sign that it exists.
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Source: kormedi.com
