Are Carbs Bad?

Sugars, starches and fibers are all forms of carbohydrate that are found in the foods we eat. 

There are various types due to the similar chemical structure that they share. They are all made up of a collection of carbon, hydrogen and oxygen molecules. Uniquely, all carbs have a 2:1 ratio of hydrogen to oxygen.

Carbohydrates are classified according to the complexity of their chemical structure. The classifications are:

Monosaccharides – these are the simplest carbs as they have only a single sugar group. 

Oligosaccharides – these are a small grouping of monosaccharides. 

Polysaccharides – these are a chain of more than 10 linked monosaccharides.

Carbohydrates are easily broken down to be used as the body’s primary and preferred energy source. The process of carbohydrate digestion involves breaking down complex forms of carbohydrate (monosaccharides and oligosaccharides) into the monosaccharides glucose, fructose and galactose. It will eventually be released into the bloodstream as glucose.

Carbohydrate breakdown occurs in the small intestine. The glucose that results from the breakdown is then transported to the liver. The liver takes what it needs for energy transfer and glycogen storage and then sends the rest into the bloodstream as glucose monosaccharides.

Every hour, you have approximately 20 grams of glucose circulating in your blood. If the blood sugar level drops below that, your body will use stored glucose as a means to preserve the blood glucose level and to use as immediate energy. 

However, if there is too much glucose in the blood, your muscles and liver will try to mop up as much as they can. After that, the excess will be stored as body fat.

All of the tissues in your body are able to use glucose as energy. The brain, kidneys, muscles and heart all need carbs to function optimally and effectively.

Carbohydrates also participate in the synthesis of certain amino acids. Additionally, indigestible carbs, in the form of fiber, are necessary for intestinal health and are also responsible for the satiating feeling after a meal.

Carbohydrates are found in starchy foods like rice, grains and potatoes. They are also found in fruits, milk and yogurt. Vegetables, nuts, beans, seeds and cottage cheese also contain carbs, but in lesser quantities.

Simple carbohydrates taste very sweet, an example being fruit sugar. On the other hand, complex carbs tend to have a savory taste, such as potatoes.

Your body breaks down food into small particles that can be absorbed and then used to nourish cells and provide energy. Foods derived from plants, including fruits, vegetables and grains, contain fiber, which is the portion of the plant the human body can’t digest.

In other words the human body is not able to break down fibrous carbs. As a result, they travel through our digestive systems intact. During the process they collect up other waste products. That’s why fiber has been termed nature’s broomstick.

Good sources of fiber are: grain foods, green-leafy vegetables and fruit.

THE GLYCEMIC INDEX

The glycemic index (GI) is a measure of food’s ability to increase blood sugar levels. 

Foods that are high on the GI will raise blood sugar levels very quickly and also spike insulin levels.

 Examples of high glycemic foods are:

Sugar/Candy, Bagels, White Potatoes, Pastries, Breakfast Cereal, White Flour, Instant Oatmeal, and White Bread

Low GI foods will not cause a spike in blood sugar levels. Here are some examples of foods with a low GI:

Low GI Foods

Brown Rice, Steel-Cut Oats, Whole-Grain Bread, Leafy Greens, Ezekial Bread, Nuts, Beans, and Vegetables

It goes without saying that low glycemic foods are preferable over high glycemic foods. However, the GI doesn’t tell the whole story. When eaten in conjunction with other foods, the index can become meaningless. For instance, if you eat a meal that predominantly contains low GI foods, such as legumes, vegetables, proteins and then add a small serving of white potatoes, the low GI foods will actually slow down the digestion and absorption of the white potatoes.

A diet that is high in refined carbohydrates and added sugars will cause a person to experience a rapid spike in blood sugar, blood triglyceride levels, LDL cholesterol as well as having insulin resistance. That is why unprocessed carbs are recommended over processed carbs.

 A diet that is high in unprocessed carbs will also provide the body with micronutrients and fiber. In addition, it will make you feel full, allow you to control your blood sugar better and will also have a higher thermic effect. This means your body will have to expend more energy breaking down the carbs for nutrient partitioning. 

Although low glycemic carbs are usually the preferred carb choice…It can actually be beneficial to consume fast acting, high glycemic foods during and after exercise. 

It’s at this time that carbs store (glycogen) in the body and need to be replenished; also, insulin sensitivity is very high and uptake of glucose by the liver and muscle cells is prioritized. A lot of people like to utilize high glycemic carbs pre-workout as well for immediate energy utilization.

Depending on how your daily meals are set up and which type of nutritional strategy you are implementing, either one can be beneficial for muscle building goals; however, I actually prefer to utilize carbs for glycogen replenishment more than additional fuel for your workout. The carbs eaten earlier in the day will be enough to get you through your workout so the priority is making sure your supplying your muscles immediately after your workout with enough protein and carbs to induce a fast rate of glycogen synthesis.