Carbohydrates - Good or Bad?

Lets go back to school for a minute and learn what carbohydrates actually are and what the body uses them for. Foods containing sugars and starches are carbohydrates (fruit, plants, grains). These foods are digested and broken down into glucose (form of sugar) which the body absorbs. This is released into the bloodstream and used by the brain or muscle as required for energy or it is stored in the liver and muscle.

The recommended daily intake of carbs should be 55%-65%. If you are a physically active person you may need more.

Carbohydrate (CHO) Needs

Minimal activity
2-3g CHO per kilogram body weight per day

Light activity (3-5hr/week)
4-5g CHO per kilogram body weight per day

Medium activity (10hr/week)
6-7g CHO per kilogram body weight per day

Professional athlete (20hr/week)
8+g CHO per kilogram body weight per day

Most of you will be the top two groups unless you have a strenuous job or work out for more than 6hrs per week at 70%.

Wholegrain, mixed grain and white breads, cereals, legumes, fruits, milk, yoghurt, potatoes and refined sugar all contain carbohydrates. These all affect blood glucose levels in many ways. Cereals and pasta also contain other nutrients that the body requires such as dietary fibre, riboflavin, folate, calcium, magnesium, iron, zinc and protein. The body easily absorbs these nutrients in this form. If you take a mulitvitamin it is only if your diet is lacking the above nutrients and a less effective way to ensure that you have the nutrients your body needs to function.

The main fact to remember is that weight gain occurs from energy intake being more than energy outtake. If you cut out or lower your carbohydrate intake your main energy intake is from protein, fats and alcohol. Think about it, you need 0.75g of protein a day only... that leaves a LOT of FAT to intake to ensure your daily intake is correct. The body doesn't store protein (which contain amino acids). So if you are on a low carbs diet, high protein diet you are putting your body under stain, see below for what the body has to go through.

If the body doesn't receive enough dietary carbohydrate, it will break down muscle tissue to make glucose. This causes muscle wastage, reduced metabolism and a build-up of ketones (byproducts of protein metabolism).

Low fibre intakes can result in constipation, bowel disorders and increased risk of colon cancer.

High intake of animal products (which is usually recommended in such diets) can also be high in saturated fats and cholesterol, which is associated with a range of conditions including heart disease.

The liver and kidneys are put under strain because they have to detoxify and eliminate unusually high quantities of protein by products. Kidney problems may be exacerbated in people with diabetes.

There is an increased risk of developing gout and gall bladder colic.

Greater losses of body calcium may increase the risk of osteoporosis.

Increased risk of dehydration puts the body under pressure.

Recent research shows that weight loss over one year is not greater on a high protein diet when compared to safer low fat eating patterns.

The basic principle of any low carbohydrate diet is that carbohydrates cause weight gain. This is misleading. You gain weight if you consume too many kilojoules (or calories) - it doesn't matter whether they are from carbohydrates, proteins or fats.

Carbohydrates are the ONLY FUEL SUPPLY FOR THE BRAIN, CENTRAL NERVOUS SYSTEM AND KIDNEYS.
Short term side effects from low carbohydrate intake are nausea, loss of appetite (lowers metabolism), dehydration, lethargy, bad breath, constipation and dizziness.

Recommended daily intake is four servings of bread/cereals, two serves of fruit, five serves of vegetables and two cups of milk. Ensuring that most dairy products are low fat (checking panel on side). Cut fats of protein

Find out what your daily intake should be, don't blame the carbohydrates for NOT LOOSING weight. It will be that your daily intake is more than your output. Things like added sugar intake with deserts and soft drinks will be added intake, dressings, butter, oils etc you get the picture.