I'm currently training to be a Nutrition Coach and am learning so much juicy information that I can't wait to share it with you! This time it's the turn of carbohydrates.
Carbs often get a bad rep, mainly due to particular diets. They are perceived as unhealthy or responsible for weight gain, both of which are untrue. I'm hoping to clear up some of the confusion and explain a little about why carbs are an essential part of the diet.
Getting straight to the point, carbohydrates are your body's primary energy source, they are our fuel. Fats follow closely behind, your body will only use protein as an energy source as a last resort. Therefore, ensuring you consume enough carbohydrate can help to avoid your body breaking down muscle for energy. If this happens, you begin to lose all of those hard won gains!
Carbohydrates are often over looked post exercise as the fashion right now is to consume a load of protein straight away after a workout. However, what if we considered replenishing our depleted energy stores instead? As I mention in my previous blog on protein, scientists are yet to find a significant benefit from consuming protein right after training, they suggest it might be more beneficial to have carbohydrates instead.
As per protein, it's important to understand that not all carbs are created equal. Carbohydrates include not just starches like pasta, bread and vegetables but also sugars such as those we find in sweets, fruit and milk.
It's somewhat obvious that eating a load of sweets isn't the healthiest choice but when it comes to starches, I feel like many people know that they should have wholegrain over white but may not be quite sure as to why: refined carbohydrates (such as white pasta and white rice) tend to act in the same way in the body as sugar, meaning you often get a blood sugar spike. This happening over and over results in your body becoming resistant to insulin which can lead to type 2 diabetes.
Another important reason for consuming more unrefined carbohydrates is that during the refining process the outer layer of the grain is removed. This is where a whole host of important nutrients sit, including: B vitamins, minerals and antioxidants, as well as fibre.
So, if carbs are so great why do specific diets suggest cutting them out? In order to get the fast results our society desires, you create a large calorie deficit (alongside exercise) by cutting out or severely restricting a food group. The downside to this is that it isn't sustainable, nor is it promoting health. A more manageable way is to reduce the amount you're consuming yes, but only by about 10%. This still creates that deficit which, along with other sensible food & drink choices and exercise, will still help you lose fat but most importantly, you will be able to keep it off!
A note of caution: there is some evidence to suggest that consuming excess amounts of certain carbohydrate results in it being stored as fat in the liver, which can be harmful to heath.
The key take away is: carbohydrates are essential if you want to improve or maintain your health and performance, however we should consume only what our body needs.
Try and stick to unrefined most of the time, however the odd bit of white pasta or bread isn't going to move the needle, so don't be too strict with yourself!
Lastly I am here to promote a positive body image and positive relationship with food and exercise, so nothing is really off limits just try and get a good balance, where the majority of what you consume is nurturing your body 💖.
C xx
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