Common Myth: "Carbs are Bad"
I'm sure we have all heard that carbs are bad. I am here to explain this common misconception for you.
Yes SOME carbs can be bad. It all depends on where you are getting your source of carbs.. Lets break it down.
Carbohydrates are the bodies main source of energy. On average, one's total caloric intake should be taken up of around 40-50% of Carbs. So on a lets say 2000 calorie diet we should be getting approximately 800-1000 calories from carbs. This equals out to about 200-250 grams of carbs per day.
I know this sounds like a lot but.. if you can get most of these from complex carbs you are doing great.
There are two types of carbohydrates that are categorized into simple and complex.
Our simple carbs digest quickly and can be stored as sugar. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance and an increased risk of diabetes. Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy, and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes
Good carbs (complex) include:
Unrefined whole grains - whole wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal
Non-starchy vegetables - spinach, green beans, Brussels sprouts, celery, tomatoes
Legumes - kidney beans, baked beans, peas, lentils
Nuts - peanuts, cashews, walnuts
Fruit - apples, berries, citrus fruit, bananas, pears
Complex carbs will digest slower in the body allowing for optimum amount of energy source and the least amount to be stored as sugars.
Unlike Simple carbs, that digest fast, give you less energy and breakdown into sugars during digestion.
Here are some basic foods that will allow you to switch your simple carbs into complex carbs.
We are looking for foods that are higher in fiber, low in sugar and come from good grains.
Instead of white pasta lets switch over to whole grain pasta. Switch your regular potatoes for sweet potatoes. White bread for whole grain or wheat. If you are having oatmeal lets try to stick to the non instant kind that is loaded with sugar. If you need to have the instant buy the lower in sugar kind. (Rolled oat are best)
Remember, your body needs carbs for fuel. Having enough carbs a day when burning calories through exercise will be burnt from this energy source vs. taking away from your protein that are fueling your muscles.
I hope this has helped. I will be writing another article going over calories and macro-nutrients. Stay tuned!
As always, I am always happy to help so feel free to reach out to us at Get Fit Boot Camp and let us help you reach your fitness goals!