The Truth About Carbs

Since my protein blog (which you can find here) was really well received, I thought I'd shift the focus to carbohydrates. How much do you really know about them?

Carbs often get a bad rep, mainly due to particular fad diets. They are perceived as unhealthy or responsible for weight gain, both of which are untrue.

Here I will clear up 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, you need to consume enough carbohydrate to avoid your body breaking down muscle for energy.

Carbohydrates are often over looked post exercise as the fashion 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 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 most optimal 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 too much results in your body becoming resistant to insulin which can lead to type 2 diabetes.

Another important reason for consuming more unrefined carbohydrates is: 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?

To be brutally honest: in order to get results fast. By cutting out or severely restricting a food group, you easily create a large calorie deficit (alongside exercise) . 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 but only by about 10%. This still creates that deficit which, along with other sensible food & drink choices plus exercise, will still help you lose fat but most importantly, you will be able to keep it off!

Did you know...

That your body is biologically programmed to regain lost weight within 2 years of losing it? This is why so many people remain locked in a yo-yo dieting pattern. If this is you, it's not your fault, you are not weak, you have not "fallen off the wagon", you simply haven't been taught how to maintain a weight 💖.

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

Want to know how I can help you? Drop me an email: claire@clairepaynefitness.com More information can be found on the rest of my website: clairepaynefitness.com