What Types Of Carbohydrates Should You Eat?
Carbohydrates are the main fuel source for our body. Your body uses energy for walking, working, repairing, breathing, sitting and so on. Your body is always in the need for fuel to survive. There have been many misleading stories on carbohydrates being bad for your weight. The fact is if you eat the right carbohydrates at the right time and right amounts you will be filled with energy and maintain a healthy body fat percentage. What types of carbohydrates shout you eat? How much carbohydrates should you eat?
Glucose is the fuel that gives your body energy. The body uses carbohydrates to make glucose. Glucose is stored in the muscles and liver for energy and is used when needed. If your muscles and liver stores are filled with glucose and you are not expending it, the extra glucose will be stored as fat cells for future energy. This is where the amounts of carbohydrates you ingest is crucial to maintain a healthy body weight.
Carbohydrates come from:
Fruits
Vegetables
Breads and grains
Milk
Sugar added foods
There are two different types of carbohydrates.
Complex carbohydrates
Simple carbohydrates
Complex carbohydrates are a starch and dietary fiber. These take longer to digest and must be broken down to supply energy to the body.
Starches are found in grains, bread, cereals, potatoes, dry beans, corn and peas.
Dietary fiber are found in whole grain, fruits and vegetables.
How much fiber do you need?
Men:
14-18 years of age
31 grams
19-30 years of age
34 grams
31-50 years of age
31 grams
51+ years of age
28 grams
Female:
14-18 years of age
25 grams
19-30 years of age
28 grams
31-50 years of age
25 grams
51+ years of age
22 grams
Choose foods high in fiber to meet these needs. For snacks eat fruits. Try to have 2-3 servings of vegetables with every meal. Incorporate legumes in your meals. Eat whole grain foods instead of white breads, pasta and rice.
Simple carbohydrates are foods that have natural sugar such as fruits, milk and some vegetables. Foods with added sugar are also a simple carbohydrate. For simple carbohydrates eat fruits and foods with natural sugar. Stay away from foods with added sugar. These foods have a low nutrient value and are higher in calories.
Ingredients to watch out for to avoid added sugars:
Syrup, sucrose, honey, high-fructose corn syrup, sugar, glucose, fruit juice concentrate, raw sugar, fructose, molasses, dextrose, corn syrup, malt syrup, maltose, lactose, corn sweetener, and brown sugar.
A general rule is to have 50% of your calories from carbohydrates. So for example if your daily caloric budget is 2,000 calories then 1,000 calories should come from carbohydrates. A gram of carbohydrates equals four grams. This would equal 250 grams of carbohydrates. This is a general rule and should get you started in the right direction. Keep in mind everybody handles exercise and nutrients differently. Your body might not handle carbohydrates well or your body might burn through them. I recommend keeping a journal and assess your results weekly. This will give you a clear picture if you need to add or subtract carbohydrates depending on your goals.
What types of carbohydrates should you eat?
A good rule of thumb is eat simple carbohydrates if you earned them. If you exercised then you earned them. Eat them within two hours of your workout. This will replenish your glucose stores. All other times eat complex carbohydrates. Eat a complex carbohydrate with every feeding.
Never start a nutrition program and or exercise program without getting clearance from your physician.
