Scoop On Carbs

Good Morning Sunshines!  How is everyone doing?  Today, I’m going to shake things up and dig into carbohydrates.  I’ve learned so many things that are already making a difference in the way I eat.  This information is going to help you be more aware of what type of carbs you are consuming when.

 Carbohydrates are preferred by the body as the main macronutrient source of energy.  It’s priority is to make sure that the brain has sufficient glucose to function and to provide energy for muscular work.  Carbohydrate is unique in that it is the only macronutrient that in its stored form, is used for energy when the body is at rest. That means, carbs are used to provide the energy that keeps your body functioning:  heart pumping, lungs expanding and contracting, mouth chewing, blinking, EVERYTHING!  Carbohydrates are stored as glycogen (simple sugar for energy) in both the liver and muscles. 

FitBits:

•         Adults need 45%-65% percent of their total calories from carbohydrates.
•  Focus on getting more fiber (Americans do not get nearly enough fiber in their diet).
• Focus on whole grain carbohydrates for all meals, except during and post workout. (Takes longer to digest.)
•  Get fiber through a variety of bright, colorful vegetables and fruits. (Veggies anytime, fruits closer pre or post workout. Fruits are higher in sugar and will provide immediate energy for better workout performance.)
•  Consume high glycemic, rapidly absorbed simple carbohydrates after a workout.

 Simple carbs are:

•  Table sugar
• Brown sugar
• Powdered or confectioners sugar
• High fructose corn syrup
• Turbinado
• Honey
• Corn Syrup
• Molasses
• Maltodextrin
• Dextrose 

Simple carbohydrates are rapidly converted to glucose, so there is no real chance for the body to use them for sustainable energy. They are better consumed for workout energy. 

Complex carbohydrates are derived from plants that contain both starch and dietary fiber. This
includes vegetables, potatoes, dried beans, grains and fruits.Complex carbohydrates should be the greatest part of the daily intake - but again,at the right time.  The energy from these complex carbohydrate molecules is more of a slow, steady burn, and prevents peaks and valleys in your energy levels. The secretion of insulin is also more controlled in the presence of complex carbohydrates. Focus on fiber rich foods! Fiber will also act to slow how food is digested after being consumed. This will help you to have enough energy to complete your daily workouts. 

These are:
• whole grains
• vegetables
• fruits
• beans (dried)

Recommended fiber intake: 
Men 19-50 yrs old -  38 grams
Women 19-50 yrs old 25 grams 

Your assignment for this week:
Research fiber rich carbs and share your findings with us and others.  Signup for a free app like My Fitness Pal and track your fiber intake.  Let us know what you are consuming to get your fiber up.  Have fun!