"Carbohydrates" are probably one of the most discussed food subjects of the last ten years , maybe starting back at the time of the Atkins Diet (Low carb intake, High fat) through to more recently Dr Natasha Turner` s 2012 book " Carbohydrate Sensitivity there has been a massive amount of information released across all aspects of the particular food group. Dr Turners book is an interesting read as it discusses the relationship between weight reduction, and the maintenance thereof when carbs are re introduced back into a persons diet where it has previously been removed .For some people the reintroduction of a particular carb produced weight gain for some the maintenance of the weight loss remained. Hence " all carbs are not created equal in their effect on different people" Everybody needs carbs as they are essential for life.The brain and the central nervous system require glucose ( made from carb breakdown) , if the dietary sources are insufficient then lean muscle mass is metabolized to make up the demand. The established daily minimum recommended intake is 130 grams.This level is affected by size, shape, demand, activity levels,however excessive carb intake will be stored as body fat for future use.
The speed at which carbs are digested and absorbed has a big influence on individual health and body composition.Lower glycemic ( slow release) carbs enhance satiety, blood sugar levels,insulin concentrations,energy levels, and composition are found in vegetables,fruit, legumes and whole grains and should feature highly in a diet.
Conversely,high glycemic, refined carbs such as bread, white pasta,cereals, added sugars enter the body quickly , raising the blood sugar levels, LDL cholesterol and insulin resistance.This quick absorption can you leave you feeling like you need to eat more, and sooner than you would should you have rated slow release carbs.
Occasionally during and after exercise the body may require rapid refuelling , at this time insulin sensitivity is high, muscle uptake of glucose is rapid and carb resynthesis . This is the only time I tell my clients that they can have processed rapidly digested high GI carbs.This will quickly restore the bodies needs.