Why Carbohydrates Matter

Why Carbohydrates Matter

Chris Bossert on Nutrition

 Carbs have a bad rap. With so many popular fads, the case for carbohydrates has been lost in hype. Are all carbohydrates calories equal? Not so fast my friend...

The following is an excerpt from Walter C. Willett, M.D.'s publication, Eat, Drink, and Be Healthy.  

"In the average American diet, carbohydrates contribute about half of all calories. And a staggering half of these "carbohydrate calories" come form just eight sources: 

• soft drinks, sodas, and fruit-flavored drinks;
• cake, sweet rolls, doughnuts, and pastries;
• pizza;
• potato chips, corn chips, and popcorn;
• rice;
• bread, rolls, buns, English muffins, and bagels;
• beer and;
• French fries and frozen potatoes

In other words, many of our calories come from sugars or highly refined and easily digested grains.

When you east a slice of bread, a potato, or a candy bar, the digestible carbohydrates it contains are broken down to their sugar components. Glucose molecules are rapidly adsorbed into the bloodstream and swiftly shuttled to the farthest reaches of the circulation. Because these simple sugar molecules are the primary fuel for most of the body's tissues, complex mechanisms are in place to make sure that the level of glucose in the bloodstream doesn't' shoot too high or drift too low (Willett 2001)."

IN REVIEW, eat more complex carbohydrates. These carbs contain whole grain products and keep the body's sugar control system on track. Additionally whole grains keep your full longer so you don't eat as much. Here are a few guideline to enjoying carbs without worrying about gaining weight or stretching your waistline: 

• Eat whole grains for breakfast; (try steel-cut oats)
• Discover whole-grain breads (check the label to make sure the first ingredient has the word whole)
• Forget the French Fries
• Whole-wheat pasta and whole-wheat rice can be a delicious alternative
• Bake with whole-wheat flour 
• fruits and vegetables 

A diet high in refined carbs (like doughnuts and chips) leads to weight gain and worse health complications. Whereas a diet high in unrefined carbs (at least half of your daily calories from fruits, veggies, and whole-wheat products).

Chris Bossert, Strength and Conditioning Specialist, Founder HomeFront Fitness