Carbohydrate or carbs are our third macro, now like protein and fats, there a lot of crazy carb diets out there and a lot of confusing about carbs. So what are carbohydrates?
Carbs are a third macro, and provide our main sources of energy and usually provide fibre, vitamins and minerals. But unlike the first two, carbs are non-essential, meaning that awe can like without carbs, since our body can produce energy mainly in the liver from fats and protein.
There are two main types of carbs:
- Simple (high glycaemic )
- Complex (low glycaemic)
- Fibrous carbs
So the reason for their grouping is the way the body response to them.
When you eat high-glycaemic carbs, your body processes them rapidly, absorbs them in the intestines, and delivers them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout to help restore the muscle glycogen levels, but it’s not great at any other time of day. Reason being it can lead to increased fat storage.
You don’t digest low-glycaemic carbs as rapidly. They don’t create the same sharp spike in blood glucose, so they offer a steadier supply of energy. These carbs should be your main source of carbs throughout the day.
Fibrous carbs, provide very little energy and mainly consist of water but are a great sources of dietary fibre, which aid in digestion and help us keep regular help us absorb nutrition.
Good sources of complex carb
- Sweet potato
- Brown rice
- Brown pasta
Sources of simple carbs
- Raw sugar
- Brown sugar
- Corn syrup and high-fructose corn syrup
- Glucose, fructose, and sucrose
- Fruit juice concentrate
- Green beans
So we know why Carbs are important and where to get it from, but how much should we be eating? Will for an active person, who body fat is within the healthy range and trains on a regular basis I would recommend 1g-1.3g per pound of body weight, which will help promote energy and maintain muscle growth and strength.
So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.