So what’s the lowdown on carbohydrates? Are they really fattening? Carbohydrates consist of sugars, starches and fiber. Sugars are broken down into glucose and glycogen. Glucose is the simplest form of sugar the body is able to utilize.
So why are carbohydrates important? Carbohydrates assist in the process of breaking down fat. Without carbohydrates, ketosis will occur. Ketosis happens because of the absence of glucose. It is the incomplete breakdown of fat. Ketones are produced and released into the blood stream making the blood acidic. Carbohydrates are important because it provides your body with energy. Carbohydrates are needed to fuel the body. Not having enough carbohydrates can cause fatigue and hinder workouts.
There are simple carbohydrates and complex carbohydrates. Simple carbohydrates increase blood glucose levels. They are simple sugars that provide energy for a short period of time creating a high/low effect. Complex carbohydrates, however, cause a smaller rise in blood glucose levels and can provide sustained energy. Complex carbohydrates are healthier.
There are many diets out there; one is the high carbohydrates diet. This diet consists of eating more carbohydrates and less fat. The downfall of this diet is that it overworks the pancreas increases insulin levels to maintain blood sugar and may result in hyperglycemia (increase in blood sugar). Low carbohydrate diets, for example the Atkins Diet of the South Beach Diet, consist of eating little or no carbohydrates. This diet focuses on eating more protein. With a low carbohydrates diet, there is an increase in fat intake especially saturated fats. This may cause fatigue, limits food selection and may lead to ketosis. If people lose weight on these types of diets, it’s usually because they are limiting their food intake.
These diets are not the best way to lose weight or maintain health. It is all about calories eaten versus calories expended. In order to lose weight, there needs to be a negative balance. This means that the calories you take in from food have to be less than the calories burned.
Carbohydrates are not fattening. They are your friend. Eating more than what your body needs or burns causes weight gain. It is very important to pick the right kind of carbohydrates. It is recommended to eat complex carbohydrates, such as wheat bread, oats, grains, sweet potatoes, brown rice, or food with high fiber. Avoid eating refined or processed sugars, foods with added sugar, candy, soda, white bread, or white rice. For an average individual, it is recommended to consume 50-60 percent carbohydrates, 15-20 percent protein, and less than 30 percent fat per day.
For more nutrition information, check out the Department of Agriculture’s Center for Nutrition Policy and Promotion at www.usda.gov/cnpp.
Exercise is also important for weight loss. Aerobic exercise should be done for a minimum of 30 minutes three to five times per week. Resistance training should be done two to three times per week. The PE complex at NEIU offers free personal training to help get into a routine or answer any questions. Free group exercise classes are also available. For more information, stop by the PE Complex or call (773) 442-4135.