Simple carbs are made of just one or two sugar molecules and are the quickest source of energy as they are very rapidly digested. Sources of simple carbs are table sugar, brown sugar, corn syrup, jams, jellies, fruit drinks, soft drinks and candy.
Complex carbohydrates are sometimes referred to as dietary starches which are made of sugar molecules strung in long branches. Complex carbs are found in whole plant foods such as green vegetables, whole grains, and starchy vegetables such as potatoes, sweet potatoes, corn and legumes such as beans, lentils and peas. Complex carbohydrates can vary in how they are processed.
While whole foods such as fruits, vegetables, whole grains and beans are considered less processed, white refined foods such as potato chips, white bread, cereals, candy and fried foods are considered more processed. When foods are processed, many of the nutrients and fiber are stripped away and other ingredients are added such as fat, sugar and salt may be added to enhance flavor but results in an unhealthy food.
The primary role of carbohydrates in the body is to supply the cells with glucose for energy. Glucose is stored in the liver and muscles in the form of glycogen that releases into the bloodstream as needed. Our bodies can only store enough glycogen to provide energy for a short period of time, less than a day during rest and a few hours at most during exercise. After we meet our energy needs, excess carbohydrate is converted to make and store body fat. If you are trying to drop those few pounds, be cautious about the carbohydrates you eat and how much you consume at any given meal or snack. Complex carbohydrates should be consumed within one hour of exercise. Carbohydrates should never be eaten alone! Add in a little protein or healthy fat ( 2 tbsp. almonds ) to slow down that insulin surge. This will keep your metabolism stable. A stable metabolism will allow your body to burn fat at rest, which is optimal.
Read food labels! I tell all of my Doylestown campers everyday to READ LABELS. Educate yourself and your family. Look for the word “whole” in front of the word grain. Limit or eliminate foods that contain added sugars, such as high-fructose corn syrup. Spread out your carbohydrates through the day. Do not over indulge in a high carbohydrate meal anytime! Remember, as stated before…..Your body can only consume so many carbohydrates before it stores the excess into body fat.
Doylestown Boot Camp provides you with basic nutrition counseling in Doylestown needed to maintain a healthy weight while engaging in an exercise program that will keep you heart healthy and physically fit!