It is really the type of carbohydrate that determines how your body makes use of it. There are 3 primary types of carbohydrates: sugar ("simple" carbohydrates), fiber and starches ("complex carbohydrates"). These three types when consumed properly can give your body the energy it needs when it needs it. However, when eaten in excess and at the wrong times, you can increase your body's potential to store bodyfat.
Sugar
Sugar is known as a "simple" carbohydrate because it is made up of 1 saccharide (a monosaccharide) as opposed to a complex or polysaccharide. This type of carbohydrate is very quickly absorbed. Most people tend to overconsume this type of carbohydrate when their body doesn't have much of a use for it. It's main purpose is to give you quick energy. The best time to make use of this type of energy is when you are currently being active. If you are out on a long run and want to keep running, if you are currently lifting weights and you feel you need a little more energy to help you do a few more sets, if you are hiking a mountain and are only half-way done and you are starting to feel a bit fatigued, then this can be a very effective way to get your energy that you need. Unfortunately, because of the taste and how it makes you feel, many people way overconsume this type of carbohydrate.
Consuming simple carbs can give you a happy feeling because it is such a fast acting carbohydrate. Our brains make use of sugar (glucose) for all of its activity. Certain hormones are released in our brains that make us feel good when we overconsume sugar (serotonin). This feeling tends to make us want to eat more of it. Unfortunately, unless if we are currently active, our body has nothing else to do with the sugar except try to store it into muscle tissue and our liver (which is where it is supposed to go) and if there is an overabundance of this stored already, our body will store this sugar as bodyfat.
In addition to it being stored as bodyfat, we typically get an energy crash about 15-30minutes after we consume something very sugary because our body sends out the blood-sugar-killer-hormone insulin, and because sugar hits our brain so fast, a lot of insulin is produced, typically more than what our body needs. With the overabundance of insulin, our body is left with less blood sugar than before we actually ate the sugary food and we feel even more tired and possibly even more hungry.
Fiber
Fiber is a type of carbohydrate that gives our body very little energy. Depending on the type, we can't break down fiber and our body does not typically use it for energy. However, even though we don't get energy, there are tons of amazing benefits to consuming a high fiber diet (high means over 25grams of fiber/day).
Fiber has 2 types: soluble and insoluble. Soluble fiber binds bile acids (which are made from cholesterol) in our intestine and gets rid of it. This forces the liver to pull more cholesterol out of the blood. These foods include: Oats, legumes and nuts, some fruits and vegetables as well.
Insoluble fiber is the type of fiber that can't be broken down at all. This helps to move all food out of our intestine. Having bowels that move faster are actually a good thing (as disgusting as that sounds! :). Colon cancer is prevented by consuming more insoluble fiber. Having stool that lingers around for awhile, actually creates potential cancers. When stool moves faster, the body doesn't have the ability to create more cancerous agents. Most cruciferous vegetables (broccoli, cauliflower, asparagus, etc) apply here.
Starches
These are the foods that give your body lots of energy. These are the "polysaccharides". These types of carbohydrate include: pasta, bread, potato, corn, oatmeal and most beans (not green beans). These are the foods that when eaten often, you can give your body the energy that it needs to train harder and get the results you are looking for.
However, eating the wrong type of these carbohydrates will end up acting a lot like sugar. It is really the fiber that makes all the difference. Fiber will help to delay absorption of these foods. Just like with sugar, when a starchy carb is absorbed quickly, you will end up with a similar energy crash. Although if the starch has about 3 grams of fiber per serving, this will help to delay the absorption and give you more prolonged energy. Fiber slows stomach digestion.
In order to make sure you are eating the right type of carbohydrate, check the label. If you see at least 3 grams of fiber/serving than you will probably be getting the right type. You can also check the ingredient list. If the first ingredient is "whole wheat" than you are doing well. However if the first ingredient is "enriched flour" than you know the product is stripped of fiber and its like eating sugar.
So, the right types of starches include:
bread (100% whole wheat)
pasta (100% whole wheat)
rice (brown)
potato (with the skin)
oatmeal (not variety pack instant)
corn (lightly buttered, if at all)
These types of starches will give your body plenty of prolonged energy. This is what can really help your workouts get to the next level!
Cutting Carbs
Carbohydrates give your body the immediate energy that it needs during exercise. If you start to cut carbs dramatically, you may not have the ability to push yourself nearly as hard. However, this does not mean that you won't lose weight, because more than likely you will. Many people lose plenty of weight following low-carb diets. The main reason is because you cut out what typically makes up at least 50% of what your diet would normally be. By cutting that much out of your diet, you are going to dramatically reduce your total caloric intake and your body has no other choice but to lose weight. Now in addition to that, when you are not consuming that many starchy carbs, you may not feel that hungry either. Since the only other types of food to consume are primarily fat, protein and fiber, all of these sources of food don't cause fast energy surges. That's why your energy levels won't change that much and you may not be as hungry. However, realize that your body's stored energy will be very low, your brains ability to function at its peak will be diminished and you may be lacking essential vitamins and minerals when you are following these low-carb diets.
Remember these key points about carbs:
- It's best to eat quality carbs throughout the day, to give you lots of energy.
- Focus on decreasing sugar content and increasing quality starches.
- Fiber is the key to carbs.
- Remember your calorie targets to help you lose weight.
- It's total calories, not carbs that determine weight loss.
Doing this will help you have the energy and body you desire and also give your body the proper nutrients it needs long-term!
"We proclaim him, admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ. To this end I labor, struggling with all his energy, which so powerfully works in me." Colossians 1:28-30 (New International Version)
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