Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren't all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates to function well. But some carbohydrates might be better for you than others.
Understand more about carbohydrates and how to choose healthy carbohydrates. Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates occur naturally in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar.
Terms such as "low carb" or "net carbs" often appear on product labels. But the Food and Drug Administration doesn't regulate these terms, so there's no standard meaning. Typically "net carbs" is used to mean the amount of carbohydrates in a product excluding fiber, or excluding both fiber and sugar alcohols.
You probably have also heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. Weight-loss diets based on the glycemic index typically recommend limiting foods that are higher on the glycemic index.
Foods with a relatively high glycemic index ranking include potatoes and white bread, and less healthy options such as snack foods and desserts that contain refined flours. Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally lower on the glycemic index. The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories.
So, if you get 2, calories a day, between and 1, calories should be from carbohydrates. That translates to between and grams of carbohydrates a day. You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The label shows total carbohydrates — which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. The label might also list separately total fiber, soluble fiber and sugar.
Carbohydrates are your body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into your bloodstream, where they're known as blood sugar blood glucose. From there, glucose enters your body's cells with the help of insulin. Glucose is used by your body for energy, and fuels all of your activities — whether it's going for a jog or simply breathing.
Many people believe a no carb diet is a requirement for getting in shape but it can often lead to more severe health problems. Schedule a consultation with a Nutritional Therapist at Behavioral Nutrition for help finding a healthy diet for your specific situation.
Office: Fax: Email: info behavioralnutrition. Contact Us. Facebook Twitter Google Instagram. Here are a few reasons that carbohydrates are important for our mind and bodies: Glucose breakdown of most carbohydrates is what our brain utilizes for energy Fiber source of carbohydrate plays an important role in digestive health Your brain and gut communicate — the brain is part of the control system for the gut 1 Complex carbohydrates can increase healthy gut bacteria 2 Gut bacteria is associated with mood and mental disorders 3 Carbohydrates are essential for the production of serotonin — serotonin is a neurotransmitter that regulates mood Inadequate carbohydrate intake can increase cortisol levels, the stress hormone 4 Carbohydrates regulate blood sugar — without carbohydrates, your blood sugar can drop too low and cause lethargy and irritation It is important to find the appropriate balance with carbohydrate intake — eating too few or too many carbohydrates can alter the production of T3, the thyroid hormone.
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Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. That said, when resistance training, your body relies significantly on carbs as a source of fuel, so a carb-rich pre-workout meal or snack may help you perform better in the gym 1. In addition, carbs have a protein-sparing effect, which means that your body prefers to use carbs for energy instead of proteins.
As a result, it can use protein for other purposes, such as building muscle, when your carb intake is higher Moreover, eating carbs after a workout may slow the breakdown of protein that occurs post-workout, which may aid muscle growth Still, for most people, eating adequate amounts of healthy complex carbs throughout the day is more important for building muscle than timing. Research shows that eating carbs before and after a workout can help athletes perform longer and recover more quickly.
It also reduces muscle damage and soreness 1. Consuming carbs at least 3—4 hours before a workout can help athletes exercise for prolonged periods, while consuming them within 30 minutes to 4 hours after a workout can help restore your glycogen stores 1 , The ketogenic, or keto, diet is a very-low-carb, high-fat, moderate-protein diet, often used to lose weight. It typically involves restricting carb intake to less than 50 grams per day to reach and maintain ketosis , a metabolic state in which your body burns fat for fuel instead of carbs Currently, evidence to suggest that timing your carb intake to aid weight loss on a keto diet is lacking.
This is known as a targeted ketogenic diet Furthermore, if you experience insomnia while on a ketogenic diet, eating carbs closer to bedtime may help you relax and fall asleep faster, according to some research 23 , Eating carbs at certain times does not appear to improve weight loss on low-calorie or ketogenic diets.
However, timing carb intake around workouts can benefit athletes and people who exercise heavily. Athletes and people who exercise multiple times a day may improve their performance by eating carbs before a workout and speed up recovery by eating them afterward. Still, for the average person, timing seems to be less important than choosing high-quality, complex carbs and watching your total calorie intake.
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