Carbohydrates: What You must know
me to death, every day you walk down the street it is becoming more and more
apparent that the average person is becoming larger and this trend has
escalated over recent years. Why are they getting fatter? Here are some
• Automated and computerized lifestyle
• Longer working hours and less leisure
• Increased consumption of processed foods
• Our food servings are larger than ever
Being overweight, or obese, has now moved from a social nuisance and domestic
embarrassment to an official disease. The American Heart Association has
announced obesity is a major risk for heart disease.
Obesity itself has become a major and dangerous epidemic. More than 70% of US
adults are overweight and that figure is rapidly increasing.
What do most people do to rid their body of unwanted fat? They diet! Dieting is
now a trillion dollar industry and just about every month a new diet is
announced. If you do have weight problems how do you find a diet that is safe,
effective and sustainable?
What you do is try to find a diet that includes a variety of foods that you can
live with comfortably. You have to take a long-term view and include plenty of
exercise. A good diet is one that supplies all of the essential vitamins and
minerals, and is not high in fat or protein.
Research on people, who have successfully lost a lot of weight and kept it off
long term, shows that the vast majority succeeded by consuming a low fat diet
high in fibre coupled with strength training and cardiovascular activity.
Be wary of diets that
• Ban a specific food group
• Promise a quick fix
• Replace a balanced meal with a drink or a snack bar
• Make recommendations based on single studies
• Make recommendations to help sell a single product
Excess weight does not appear overnight and nor will it disappear overnight! In
fact the faster you lose weight, the more likely you are to pile the pounds
back on. Seek out a program that will help you maintain long-term body fat
losses by providing attainable solutions such as a program that promotes
lifestyle changes, healthy eating and regular exercise.
Regular exercise is important (i.e. strength training) as it burns fat, boosts
metabolism and also increases your energy levels. Dietary changes can lead to
initial weight loss, but this is only for the short term. Exercise is essential
for maintaining weight loss for the long term.
Now let’s take a closer look at what food is made up of and then you will have
a good idea of what to look for in your daily eating plan. Firstly we need a
wide range of nutrients to perform various functions for a healthy life.
These nutrients include carbohydrates, proteins and fat and are all present in
the food we eat on a daily basis.
The foods containing these nutrients are cereals, legumes, nuts, vegetables,
fruits, milk products and flesh foods (fish, meat and poultry).
We need all these nutrients to live and thrive and since we receive them
through the food we eat, our food must be well balanced and in the proper
proportions. Food is a fuel; the body requires this fuel for energy, which is
measured in fats, carbohydrate and protein.
Each of these nutrients provides different amounts of energy and these are
measured in calories.
Nutrient Calories per Gram
Let’s look at carbohydrates first, carbohydrates supply energy for our body,
they provide fibre for the prevention of disease and taste and texture to food.
They are found in cereals, potatoes, fruits and vegetables.
They come in two basic forms, simple and complex. Simple carbs are easily
identified by their taste and are sweet. Complex carbs, such as potatoes are
pleasant to the taste buds, but are not sweet.
They are then divided into two groups, high fibre and low fibre.
High-fibre foods are the healthiest choices for nutrition and the intake of
these foods is associated with a lower incidence of cancer and diabetes.
Carbohydrates supply the sort of calories easily burned during cardiovascular
They are often wrongly feared and considered fattening, but the most important
factor in weight control is balancing the energy (calories) consumed.
Energy In is more than
Energy Out = Weight gain
Energy In is equal to
Energy Out = Weight maintenance
Energy In is less than
Energy Out = Weight loss
Different foods affect the ability to exercise at different levels. High levels
of exercise (cardio and strength training) require carbohydrate as a fuel
source; at lower levels it is fat.
A lack of carbohydrate in the diet will lead to fatigue, the inability to
exercise effectively, and excess fat consumption. When our food is digested,
carbohydrates are broken down into simple sugars.
These sugars are absorbed by the body and used by the muscles or stored as
glycogen in the muscles and liver. As our glycogen storage capacity is limited,
carbohydrate needs to be continually topped up by the foods we eat.
But the body has an unlimited storage capacity for fat!
The average person is extremely vulnerable to fad diets and extreme dieting
behaviours. The low carbohydrate diet is one of the latest eating plans to hit
the streets. This current diet craze is very popular but there are safer and
more effective methods based on scientific research, to reduce body fat levels.
Low carbohydrate dieting is simply wrong.
Why is this? Just as a car runs better on a certain fuel, so does the human
body. Unfortunately the latest low-carbohydrate fad diets are not the fuel mix
the human body was designed to run on.
Carbohydrates contain 4 calories per gram, whereas fats contain 9 calories per
gram. For weight loss, the priority is to decrease total calorie intake.
Reducing the amount of fat in the diet will make the biggest difference in
reducing total daily calorie intake and hence weight loss.
Carbohydrate intake is not fattening, excess calorie intake is fattening.
If you aren’t having enough carbohydrates in your diet you will experience:
• Fatigue due to low blood sugar levels inadequate intake of vitamins and
• Low fibre intake, which may affect bowel movements
• ‘Bad’ breath due to the breakdown products of fats (called ketones)
The bottom line for carbohydrates and weight loss is to:
• Try to balance carbohydrate intake with activity levels
• Maintain energy levels by eating carbohydrate rich foods on a regular basis
• Carbohydrate rich foods are normally low in fat and nutrient-rich
A real weight loss program includes all the food groups, strength training, and
low-level aerobics, a slight decrease in your daily calorie levels and a
program that can be followed for life.
In conclusion try to achieve a balanced diet, eating a balanced variety of
foods will help you to feel great every day, ensure better long-term health and
improve weight control.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss
and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now
for your ‘free’ weight loss or muscle building e-courses.