– Carbs – What you need to know!

There are 2 types of carbohydrates: SIMPLE and COMPLEX

  • Complex Carbohydrates or “Smart Carbs” are polysaccharides. Since they have more than 2 sugar groups linked together.
  • Simple carbohydrates contain smaller more easily processed molecules known as mono and disaccharides. They contain either 1 sugar molecule or 2 linked together.

Examples of Carbohydrates

  • Dairy – Milk, Yogurt, and Ice Cream
  • Fruit – Whole Fruit and Fruit Juice
  • Grains – Bread, Rice, Crackers, and Cereal
  • Legumes – Beans and other plant based proteins.
  • Starchy Vegetables – Potatoes, corn and certain squash.
  • Sugary Sweets – Soda, candy, cookies and other desserts

How Does your body process Carbs?

  • All Carbohydrates we consume are broken down and digested into simple sugars before they are absorbed by the body.
  • It doesn’t matter if the source is simple sugar cube or a high fiber low glycemic index bowl of oatmeal.
  • The difference is that the “Smart Carbs” are digested and absorbed much slower while the “non-smart” carbs are digested very quickly.

Why are Carbohydrates important?

  • Carbohydrates are primarily a source of immediate ENERGY for all of your body’s cells. ESPECIALLY FOR ATHLETES!
  • Carbohydrates are key for maximum: Energy Speed Stamina Concentration Recovery Better fluid balance
  • Think of carbohydrates as the gas needed to fuel a car. Without gas, a car won’t run. Without carbohydrates, your body will NOT have the fuel it requires to support your daily mental and physical activities.

How many carbs should we consume?

  • EXAMPLE: Active Adult Female – Exercises about 4-5 times per week – Healthy Body mass Eating approximately 2,000 calories to maintain body weight 40% of her recommended calories would come from Carbohydrates (4cals per 1 gram) 2,000 x .40 = 800 calories 800 calories / 4 cal = 200 grams
  • If you know your recommended calories you could estimate that approximately 35-40% of your calories could come from Carbohydrates. If you need a recommendation reach out.

If we are not tracking our food and good rule of thumb is: 1 Cupped hand = A serving of carbs (20-30 grams) 3-6 times per day.

Can overconsumption of Carbohydrates be bad?

What does that mean? If you are over consuming carbs and not using them thru daily activity and movement those excess carbs can be stored as fat. It’s important to be conscious of not only the amount of carbs we consume but also our activity.

I think you get the idea.

Making a few important swaps can make a huge impact on your carbohydrate impact. Focus on quality fuel by eating MORE Smart carbs and Less refined simple carbohydrates.

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