Carbs aren’t the bad guys that some diet plans make them out to be. In fact, if you work out, you need carbohydrates for fuel. If you don’t get adequate carbs in your diet when you exercise intensely, you run the risk of breaking down muscle for fuel. Most people don’t want that. That’s why it’s important to get enough healthy carbs in your diet, especially if you work out. Which carbohydrates should you choose?
The Importance of Healthy Carbs
Carbs have a bad reputation, because of their association with cookies, pastries, sugary soft drinks, and other empty calories. These types of carbohydrates are rapidly absorbed, causing a rapid rise in blood sugar and insulin levels. This insulin surge has the unwanted effect of increasing fat storage. Rapid rises and falls in blood sugar level can also lead to hunger and cravings for carb-rich foods.
Compared to simple carbs, complex carbohydrates have a different effect on blood sugar and insulin levels. Complex carbs are made up of three or more sugar molecules linked together to form a single unit. These carbohydrates are absorbed more slowly and lead to fewer glucose and insulin spikes than sugary carbs do. But not all complex carbohydrates are created equal. Ones that have the least impact on blood sugar and insulin levels are those that are high in fiber. Fiber helps to slow down how rapidly carbs are absorbed, which reduces their impact on insulin levels.
For example, white rice is a complex carbohydrate, but it’s very low in fiber because the fiber is processed out. Eating a meal of white rice without added fiber or protein will cause an insulin spike even though it’s a complex carbohydrate. The key is to eat more fiber-rich carb sources like non-starchy vegetables. Good choices include leafy greens, broccoli, cauliflower, cabbage, summer squash, and asparagus. These carb sources have minimal impact on blood sugar or insulin and are less likely to be stored as fat.
Other sources of healthy carbs include whole-grain foods like oatmeal and beans. These foods are higher in carbohydrates than vegetables are, but they’re excellent sources of fiber. This helps to prevent a rapid spike in blood sugar and insulin. On the other hand, these foods raise insulin levels more than non-starchy vegetables do, so eat them in moderation. Whole grains are good to eat several hours before an intense workout to make sure you have adequate glycogen stores for fuel.
Carbohydrate Timing: Does It Matter?
The best time to eat simple carbohydrates is immediately after a workout along with a source of protein. Half of a peanut butter and jelly sandwich is a good choice. Eating simple carbs at this time helps speed up recovery and triggers insulin release to help muscles take up more protein for growth and repair. The worst time to eat simple carbs is right before bedtime when they’re more likely to be stored as fat due to inactivity.
Don’t Be Afraid of Healthy Carbs
As you can see, now all carbohydrates are created equal. Enjoy eating healthy carbs to fuel your workout and prevent muscle breakdown. They have the added benefit of being a good source of vitamins, minerals, and antioxidants. Eat them to your good health.
References:
On Fitness Magazine. September/October 2010.
Exercise Physiology. Theory and Application to Fitness and Performance. 2009.
Related articles By Cathe:
3 Reasons You Need Healthy Carbs if You Work Out
Why You Should Eat Your Carbs with Protein
Is Going Low-Carb the Best Way to Get Lean?
All Fiber Isn’t Equal When It Comes to Reducing Your Appetite
