What is a Carbohydrate?
A carbohydrate is an organic compound that is primarily used as an energy source, in the form of food.
Why are some carbs called 'good' carbs, whilst others are called 'bad' carbs?
Carbohydrates can be measured by their glycemic index (GI). The GI is a numerical indication of an increase in blood glucose levels, upon consuming a specific food. High blood glucose levels can lead to a myriad of health problems such as diabetes and obesity.
Good carbs have a low GI whereas bad carbs have a high GI. Good carbs are generally less processed than bad carbs. If you're still not sure, take a look at the ingredients list found on the food product. Enriched flour is a good indication that the food is largely constitued of bad carbs.
So what if good carbs have a low GI. What benefits would I get from consuming them? I hear that carbs are just bad in general.
The benefits of good carbs include:
- Low GI results in stablized blood glucose and insulin levels. These levels are instrumental in preventing diabetes and obesity
- Good carbs are generally high in fiber. Fiber results in a lower cholesterol level. Fiber has also been proven to induce a feeling of 'fullness', thus supressing appetite. On a side note, foods rich in monounsatured fats such as olive oil and avacados are healthy means of promoting 'fullness'.
- the Thermic effect is much more extensive for good carbs and protein-rich foods. I know I discussed the thermic effect in a prior post. However, Thermic effect is the additional amount of energy required to digest food, above and beyond the typical caloric intake. Greater energy expenditure results in goading one's metabolism and fat loss.
Any recommendations for foods rich in good carbohydrates?
An exhaustive list of good carbohydrates can be found at this website:
http://lifestyle.iloveindia.com/lounge/list-of-good-carbs-and-bad-carbs-4522.html
No I didn't pick the iloveindia website because I'm brown. It covers a great range of foods. One powerfood that isn't include on this list is Qunioa. Quinoa is a great complex-carb, protein-rich food that can be found at most health food stores such as Whole Foods.
Also, shoot for 100% whole grain or 100% whole wheat bread. Be careful to make sure that the label says 100%. Many brands deceive consumers by advertising the product as being 'whole wheat', implying that the product is largely constituted of good/complex carbs. Generally, these products consist of a blend of good and bad carbs and may have high GI's. My favourite pick for bread is Miltons 100% Whole Grain. Costo sells 2 loaves for a little under five bucks.
At what time of the day should I avoid carbs?
I understand that we are all human and sometimes, we want to consume foods that have high levels of bad carbs such as bagels or beer. If you're going to do this, please follow this rule of thumb: If you must, Eat bad carbs before 5pm. Most nutritionist and fitness experts agree that you should consume these foods before 5pm, so the body would have sufficient time to burn the glucose and thus abate some negative effects
I'm a weightlifter. How much carbs should I consume?
A few of my friends and I are addicted to weight lifting and we all know how important it is to consume carbohydrates and protein after a weight-training session.
Consume 50-100 grams of carbs after weight lifting over an hour period. Half of this should be simple carbs (i.e fruit) within the first half hour, followed by more complex carbs (i.e whole wheat pasta), after the first hour. These levels assist in muscle recuperation.
