Carbs. Good or Bad?
Let's be honest, carbohydrates are the bad boys of the food world. They have a horrible reputation from rumors and haters. This is why many diets have come about that are 'low carbs' or 'carb free.' All carbs are not the same and lumping them all together into one category of 'bad' is like saying all guys are jerks because that one guy did not know how to behave. STOP stereotyping carbs and listening to the negativity!
Much of what you hear about these guys are somewhat true, but also embellished to the point people cut them completely out of their diets. I'm here to tell you if you eat the right carbs, at the right time, they are very beneficial to muscle growth and health. Carbs are important for energy purposes and weightless! Yes, I said weightless! So let's reset your thinking and erase everything you've learned about carbs and teach you how to use them correctly in your diet.
First thing's first. What are carbs? There are three types of carbs:
- Simple Carbs - These carbs are shorter strings of sugar. These come in the form of sweeter form like fruits, candies and sugary drinks. These carbs provide short term energy and break down quickly.
- Complex Carbs - These carbs are longer strings of sugar. They break down slower and come in a less sweet form such as grains, oats, potatoes, rice and pasta. It takes the body longer to break these carbs down so they provide a longer amount of energy.
- Fibrous Carbs - These carbs come in the form of roughage and greens such as spinach, broccoli and other vegetables.
What does all this mean?
The longer it takes a carbohydrate to break down in your system, the less you crave them. Complex and fibrous carbohydrates provide a great source of fiber and energy. These are the good guys so to speak. These carbs should be consumed at the beginning of the day in forms of oats, oatmeal and Ezekiel toast. I also make sure I have complex carbs for lunch. I'll have them in the form of: brown rice, Quinoa, sweet potato, whole grain tortilla or black beans. Fibrous carbs are all leafy greens which should be consumed all the time, at ANY time!
So what is a GOOD carb?
Good carbs are carbs in their natural state. Unprocessed. Good carbs are high in fiber, have a low glycemic index, high in nutrients, low 'energy-density and greater thermic effect. Basically, you want the carbs you consume to boost your metabolism, promote fat loss, help you stay full longer, provide energy, stabilize your blood sugar levels and be high in nutrients.
So what are BAD carbs?
Bad carbs come in the form of processed foods. Most of their natural nutrients and fiber have been removed for taste. A few examples are pasta, breads, snack foods, sodas, candy and sauces.
You know how when you eat a sugary cereal or breakfast and are immediately hungry after? That's because it was in the simple carbs category which will give you the boost you want at the moment but break down fast and leave you hungry again. Also, the sugars aren't so good for you. The sugar boost and then crash effect messes with your metabolism making it hard to build up. The sugar also will eventually turn to fat. YUCK!
These carbs don't process well in our bodies which throws off our insulin levels causing our metabolism to suffer. When your metabolism suffers, you don't lose weight. Let me say this again, YOU DON'T LOSE WEIGHT! So next time you think of stuffing that candy bar in your mouth, think about your unfortunate insulin level spiking which can not only cause health issues but slow down your metabolism.
So, eat the right carbs and you get the right nutrients, energy and satisfaction. Carbs are great when they are consumed properly!!
