Carbohydrate Confusion!
I think the role of carbohydrates in a healthy diet is one of the most confusing elements of diet and nutrition today. Ten years ago, fats were the enemy. Today, there seems to be a war on carbs. Is this war justified? Are all carbs created equal? Is there an ideal time to consume carbohydrates? Let’s try to quickly clear up some of the confusion.
- Cutting Out Carbs is (Probably) Not the Answer
With the popularity of the Ketogenic diet, a lot of people are trying to eliminate carbohydrates entirely from their diets. While there is no question that a Ketogenic diet works for many, it is not appropriate or enjoyable for all. Other intermediate steps can be taken before going full on “keto.”
The major appeal of a ketogenic diet is the elimination of simple sugars and refined carbohydrates. This is a positive step that can and should be implemented by almost everyone. In relation to body fat, sugar and simple carbohydrates elevate blood glucose levels, causing frequent hunger and an impaired ability to burn and use body fat.
Eliminating simple sugars and fast-digesting carbs (white breads, potatoes, white rice, and fruits) in favor of low-glycemic, slow-digesting carbs (sweet potatoes, vegetables, whole wheat breads, and brown rice) can give your body a better chance to keep body fat low while not suffering from “carb withdrawal.”
2) Is There an Ideal Time to Consume Carbohydrates?
This is nutrition we are talking about, so answers to this question will vary widely. Nutrition “science” is about the only field in the world (other than politics) where you can have two highly respected and qualified individuals advocating for 100 percent OPPOSITE positions—both with “science” and “research.”
That being said, many will agree that the body responds positively to carbohydrates post exercise, as the repair process begins. This is an ideal time for blood glucose to elevate, as this enables the body to absorb nutrients at a higher rate and thus recover at a more optimal level. If you are going to consume fast-digesting, simple carbohydrates, this is the time. A good rule of thumb is to earn your carbs.
Favor satiating, fatty foods (meats, nuts, avocado, coconut oil, etc.) before training sessions (especially endurance sessions) will keep blood sugar levels stable and your stomach feeling full. Fats pack more calories per gram, enabling you to feel satisfied longer with a more stable, sustained energy. Spike your blood sugar with a sports drink or jelly sandwich on white bread before a hike or round of golf, and you can count on feeling a “crash” midway through your session.
It is important to remember that all carbohydrates are NOT created equal. Substituting simple for complex carbohydrates is a small step that can make a big impact in the long run. I don’t recommend cutting out all carbohydrates for most people—just making better choices. Most of us know what foods to avoid. The whiter the bread and the higher the sugar content, the faster your blood glucose levels will rise and then fall. Earn your carbs, and make them work for and not against you!
