A Guide to Carbohydrates and Weight Loss
Carbohydrates are nutrients that your body breaks down to create sugar. Like other nutrients, carbohydrates also provide vitamins and minerals. But what does this have to do with losing weight?
Why Does The Body Need Sugar?
The cells
in our body use sugar to make energy and your brain runs off of it exclusively
for fuel. So, just like gas for your car, carbohydrates keeping the motor
running. And while it is also true your body can run off fat and protein for a
while, it will eventually need to switch back to carbohydrates, otherwise it
will start eating its own muscle for fuel – not a good idea when dieting since
it lowers your overall rate at which your body burns calories.
There are two types of carbohydrates: simple and complex. Simple carbohydrates are easily absorbed and provide quick energy to the body. Have you ever reached for a candy bar when you were feeling tired? That’s you feeding your body simple carbohydrates to get the boost you needed. More examples of simple carbohydrates are honey, breakfast cereals, breads and biscuits made with white flour, fruit juice, and most crackers.
Complex
carbohydrates aren’t as quickly digested as your body since they usually
contain fiber and as a result, don’t cause the spikes in blood sugar. They also
carry a lot more nutrients than simple sugars. Some examples of complex
carbohydrates include whole grains, fruits, vegetables, and legumes.
There has
been a lot of talk about carbohydrates and how they hinder weight loss. To a
certain extent that is true – if you eat too many carbs, then your body will
end up storing them as fat. In addition, when you continue to go overboard on
carbs, you become sluggish, overweight and retain water. But here’s the thing: you body needs
carbohydrates to fuel your brain, to create red blood cells (a key component of
blood) and to repair wounds. So how much is too much?
Recent scientific studies show that daily carbohydrate intake between 100 grams and 150 grams per day is right where you want to be; enough carbs to run your body in a healthy, efficient manner but not get in the way of weight loss. Of course, if you are exercising strenuously on a daily basis, are recovering from illness or surgery, or have other health issues like diabetes, your optimum carbohydrate intake level may be different – and in some case, dramatically different. It’s best to check with your doctor to be sure.