Are Carbs Bad For You? A Scientific Breakdown of What Carbs Are, When to Use Them, and When Perhaps Not To!
Introduction:
Carbs are often blamed for being the culprit behind weight gain and various health issues. But are they such a villain, or could they be an essential macronutrient that plays a vital role in our body's energy metabolism? In this comprehensive blog, I will answer some common questions about carbohydrates and explain what they are, their role in our body, and how we can utilize them as a part of a healthy diet to optimize performance and recovery in the gym! Additionally, I will discuss popular topics like is there something like bad and good carbs, whether we should spike our blood sugar, and what might be the cases when we should not increase our blood sugar and spike our insulin levels. So without further ado, let's dive deep into the topic of carbohydrates!
What are Carbohydrates?
Carbohydrates are an essential macronutrient that, together with fats, fibers, and protein, should be a part of a healthy and balanced diet. Carbs are organic compounds composed of carbon, hydrogen, and oxygen atoms. Carbohydrates can be divided into three main types: sugars, starches, and fibers.
What are sugars?
Sugars are naturally found in fruits, vegetables, and dairy products and can be added to processed foods like cookies, ice creams, cakes, and other sweets. Glucose is the most common type of sugar, and our body uses it as the primary energy source. Simple sugars also include fructose (found in fruits) and lactose (found in dairy products).
Glucose and fructose are simple sugars, but they have different chemical structures and are used differently in the body.
Glucose:
Glucose, as mentioned earlier, represents the primary energy source for our cells.
It is found in various carbohydrate-containing foods, such as:
Fruits,
Vegetables,
Grains, and
Starchy foods.
When we consume glucose, it is broken down and absorbed into the bloodstream. When glucose is broken down in our bloodstream, our cells can use it for energy production.
Glucose is readily metabolized by all cells in our body and is a fuel for the following:
brain,
muscles, and
other organs.
Fructose:
Fructose is a simple sugar like glucose but has a different chemical structure. Fructose is present naturally in fruits, vegetables, and honey. It is also a component of table sugar (sucrose) and high-fructose corn syrup, commonly used to sweeten up processed foods and beverages. Unlike glucose, which is metabolized by all cells, fructose is primarily metabolized by our liver.
When you consume fructose, it is transported to the liver and converted into various metabolites, including:
glucose,
glycogen,
lactate, and
triglycerides.
When fructose is metabolized in the liver, it can promote the metabolism and the synthesis of fatty acids, which can contribute to fat accumulation in the liver. For this to happen, it has to be consumed in excessive amounts. Excessive Fructose consumption can lead to metabolic disorders such as non-alcoholic fatty liver disease (NAFLD) and insulin resistance.
To find out more about how high fructose intake contributes to hepatic insulin resistance click here!
Important Note:
Fructose occurs naturally in fruits and vegetables and is safe to be consumed. It is excessively consumed because it is present in highly palatable processed foods and sweetened beverages. There is no need to remove fruits from your diet out of fear of overconsuming fructose. Excessive fructose consumption happens through added sugars in processed foods and has been associated with an increased risk of obesity, type 2 diabetes, and other metabolic problems.
In summary, glucose is the primary energy source for the body and is metabolized by all cells. In contrast, fructose is primarily metabolized in the liver and can contribute to liver fat accumulation when consumed in excess. Drinking fructose in moderation from natural food sources and limiting the intake of added sugars high in fructose is recommended to maintain overall health.
What are starches?
Starches are complex carbohydrates made up of long chains of glucose molecules. They are commonly found in plant-based foods such as:
Grains (e.g., rice, wheat, oats),
Legumes (e.g., beans, lentils), and
Tubers (e.g., potatoes, yams).
Starches serve as a basic energy storage form in plants.
When we consume starches, our saliva, and digestive system enzymes break down the complex starch molecules into simpler glucose units. These glucose molecules are then absorbed into the bloodstream, where they can be utilized as a source of energy by cells throughout the body.
Unlike simple sugars (glucose and fructose), starches require more time and enzymatic activity to be fully digested. Thanks to this slower digestion process, starches help regulate blood sugar levels by providing a more sustained release of glucose into the bloodstream. That can contribute to better glycemic control and a more gradual and prolonged energy release.
Some other benefits that starch provides thanks to its higher fiber content are:
Promoting digestive health,
Regulating bowel movements, and
Helping to maintain healthy cholesterol levels.
Additionally, fiber in starches can contribute to feelings of fullness and aid in weight management.
Important Note:
Different types of starches will affect your blood sugar levels differently. Some starches have a lower glycemic index, like grains and legumes, which will gradually increase your blood sugar levels, unlike highly processed starches like white bread or refined grains. Unprocessed starches will provide more essential nutrients, higher fiber, and a more sustained energy release, but there is still a place for higher glycemic starches in your diet!
To summarize, starches are complex carbs made up of glucose molecules. They are found in plant-based foods and serve as a source of energy and dietary fiber. The digestion of starches is a slower process than simple sugars, leading to a more gradual release of glucose into the bloodstream and providing sustained energy. Opting for whole, unprocessed starches is generally recommended for their nutritional value and beneficial effects on blood sugar control and overall health.
What are fibers?
Fiber, also known as dietary fiber, is a carbohydrate in plant-based foods that the human body cannot fully digest. Unlike other carbohydrates, fiber passes through the digestive system relatively intact.
There are two main types of dietary fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, while insoluble fiber does not dissolve in water and adds bulk to the stool.
Soluble Fiber:
Soluble fiber is found in oats, barley, legumes, fruits (e.g., apples, citrus fruits), and vegetables (e.g., carrots, Brussels sprouts). When consumed, soluble fiber absorbs water and forms a gel-like substance in the digestive tract. This gel can slow down the digestion and absorption of nutrients, including sugars and fats, leading to a more gradual release of glucose into the bloodstream. As a result, soluble fiber can help regulate blood sugar levels and improve glycemic control. It also helps lower LDL (bad) cholesterol levels and may benefit heart health.
Insoluble Fiber:
Insoluble fiber is commonly found in whole grains, nuts, seeds, and the skins of fruits and vegetables. It adds bulk to the stool and helps promote regular bowel movements. Insoluble fiber passes through the digestive system largely intact, preventing constipation and promoting gastrointestinal health. It also contributes to feelings of fullness, which can assist in weight management.
Fiber has numerous health benefits, including:
Promoting digestive health:
Fiber adds bulk to the stool, softens it, and helps maintain regular bowel movements, reducing the risk of constipation and digestive disorders like diverticulosis.
Supporting heart health:
Soluble fiber can help lower LDL cholesterol levels, which may reduce the risk of heart disease.
Aiding in weight management:
High-fiber foods tend to be more filling and can help control appetite. Additionally, fiber-rich foods often require more chewing, slowing eating and promoting portion control.
Regulating blood sugar levels:
Soluble fiber slows down glucose absorption, helping maintain more stable blood sugar levels and potentially reducing the risk of type 2 diabetes.
Consuming various fiber-rich foods from different sources is recommended to obtain the benefits of both soluble and insoluble fiber. The daily fiber intake recommendation varies by age and sex, but most guidelines suggest aiming for 25-30 grams of fiber per day for adults.
In conclusion, fiber is a type of carbohydrate that the body cannot fully digest. Soluble fiber forms a gel-like substance in the digestive tract, helping regulate blood sugar and cholesterol levels. In contrast, insoluble fiber adds bulk to the stool and promotes regular bowel movements. Various high-fiber foods can provide several health benefits, including improved digestion, heart health, weight management, and blood sugar control.
Do Carbohydrates Make Us Gain Weight?
In contrast with popular belief, carbs do not directly cause weight gain. Weight gain occurs when we consume more calories than we burn, regardless of the macronutrient breakdown (ratio of protein, fats & carbs). However, consuming high-sugar and refined carbohydrate foods that are calorie dense and addictive can lead to weight gain as they contribute to overeating, aka excess calorie consumption.
To read more about the association between carbohydrate containing foods and body weight click here!
What Happens in Our Body When We Ingest Carbohydrates?
When we consume carbohydrates, they are broken down into glucose, the primary energy source for our cells. Glucose is transported through the bloodstream to provide energy to various organs and tissues. Any excess glucose beyond immediate energy needs is stored in the liver and muscles as glycogen for later use. If glycogen stores are full, excess glucose can be converted into fatty acids and stored as fat in adipose tissue. This process is known as lipogenesis.
How to Optimize Performance and Recovery in the Gym with Proper Carbohydrate Intake Pre and Post Workout?
Consuming carbohydrates around the time of your workouts, including pre, during, and post-workout, can provide immediate energy and replenish glycogen stores. Here's why:
Pre-workout:
Consuming carbohydrates before your workout can provide readily available energy for exercise. Carbohydrates are broken down into glucose, used as a fuel source during physical activity. Consuming carbohydrates before a workout can help optimize performance, enhance endurance, and delay the onset of fatigue.
During workout:
For prolonged or intense workouts lasting more than an hour, consuming carbohydrates during the workout can help maintain energy levels and sustain performance. The additional carbohydrates can provide a continuous supply of glucose to working muscles, helping to prevent glycogen depletion and promoting better exercise performance.
Post-workout:
After a workout, your muscles' glycogen stores may become depleted or partially depleted, depending on the intensity and duration of the exercise. Consuming carbohydrates post-workout is essential for replenishing these glycogen stores. During the post-workout period, insulin sensitivity increases, which helps facilitate glucose uptake into the muscles for glycogen synthesis. Consuming carbohydrates within the post-workout window can enhance glycogen replenishment and promote efficient recovery.
The amount and type of carbohydrates you consume should be tailored to your needs and goals. People should take factors such as the intensity and duration of their workouts, body composition goals, and overall dietary considerations should be taken into account. If your goal is to optimize performance and replenish glycogen stores, consuming a combination of complex and simple carbohydrates in an appropriate amount around your workouts can be beneficial.
However, it's also important to consider that carbohydrate intake throughout the day plays a role in overall energy balance and macronutrient distribution. It's not solely limited to pre, during, and post-workout periods.
To read more about the effects of carbohydrate intake on strength and resistance training performance click here!
Why Spiking Insulin Is a Good Thing Post Workout?
Insulin is vital in regulating glucose metabolism and promoting muscle protein synthesis. Post-workout, consuming carbohydrates with a moderate to high glycemic index leads to a spike in insulin levels, which helps shuttle glucose and amino acids into muscle cells for replenishment and repair. This spike in insulin enhances muscle recovery and growth.
Mechanism of Insulin Action and How Insulin Works:
Insulin is a hormone released by the pancreas in response to elevated blood glucose levels. It acts on various cells throughout the body, including muscle, fat, and liver cells. Insulin facilitates glucose uptake into cells, promotes glycogen synthesis, and inhibits the breakdown of stored glucose. It also stimulates the uptake of amino acids into muscle cells, supporting protein synthesis and tissue repair.
Cases in Which a Low-Carb Diet and Not Spiking Insulin Levels Might Be Recommended:
While carbohydrates are an essential energy source, there are situations where a low-carb diet or avoiding insulin spikes may be recommended. These include certain medical conditions such as diabetes, insulin resistance, and metabolic disorders. Additionally, some individuals may benefit from a low-carb approach for weight loss or specific dietary preferences.
Low Carb VS Moderate Carb Diet For Insulin Resistant Individuals!
When considering individuals with insulin resistance, a balanced macronutrient and low-carb diets can have potential benefits, but the long-term effects may vary based on individual factors. Here are some key points to consider:
Balanced Macronutrient Diet
A balanced macronutrient diet that offers a sufficient amount of all three macronutrients can still effectively promote weight loss and improve insulin sensitivity. Individuals can lose weight and improve insulin resistance by creating a caloric deficit and engaging in regular physical activity. This approach ensures a diverse intake of nutrients and can be more sustainable for some individuals, providing them with a broader range of food options.
Low-Carb Diet
A low-carb diet, particularly one that restricts or minimizes the consumption of refined carbohydrates and sugars, may also benefit individuals with insulin resistance. By reducing carbohydrate intake, the low-carb diet can help regulate blood sugar levels and improve insulin sensitivity. This approach may lead to weight loss, decreased insulin levels, and improved glycemic control in some individuals. However, long-term adherence to a low-carb diet can be challenging for some people if not adequately planned due to limited food choices and potential nutrient deficiencies.
It's important to note that individual responses to different diets can vary. Factors such as metabolic rate, genetic predispositions, overall food quality, and adherence play a role in long-term success.
Important Note:
Maintaining a caloric deficit and regular physical activity are critical factors for weight loss and improved insulin sensitivity, regardless of the specific dietary approach.
Ultimately, choosing between a balanced macronutrient diet and a low-carb diet for an insulin-resistant individual should be based on their personal preferences, health goals, and consultation with a fitness professional or registered dietitian. Regular monitoring of blood sugar levels, lipid profiles, and overall well-being is important when implementing any significant dietary changes.
Conclusion:
Carbohydrates are not inherently evil or responsible for weight gain. They are a crucial macronutrient and a critical fuel source for the body. Consuming carbohydrates during workouts can improve exercise performance, optimize recovery, and replenish glycogen stores. However, the timing and type of carbohydrates you consume should be tailored to your needs and goals.
A balanced macronutrient and low-carb diet can benefit individuals with insulin resistance. Ultimately, the decision should be based on personal preferences, health goals, and consultation with a fitness professional or registered dietitian. Regular monitoring of blood sugar levels is essential when implementing significant dietary changes.
Regardless of the specific dietary approach, maintaining an overall caloric deficit and engaging in regular physical activity are vital for achieving weight loss goals and improving insulin sensitivity.
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