Guest article on CARBS! Check it out

Guest article from Ellie Heidel!


"You've heard it all: low carb, high carb, carb cycling, zero carb diets. What's-what and why do we care so much about carbs?? Do they really have that much of an impact on our bodies? In short, yes. Here are a few facts and tips about carbs, both simple (quickly absorbed) and complex.

First, you have to understand that cutting dietary carbohydrates to zero is not an option. A certain amount of sugar is needed to help maintain, and more importantly, build muscle. And the use of carbohydrates to maximize muscle building while minimizing fat storage will depend on choosing the right carbs, eating them at optimal times and in the correct amounts.

Simple carbohydrates (aka High Glycemic Index foods) will increase the body’s sugar levels rapidly whereas low glycemic index foods will increase the body’s sugar levels slowly. Simple carbs include items like watermelon, dried fruit, sweets, pasteries, etc. These carbohydrates are most often not 'clean eating' items and therefore should be limited to a cheat meal or directly following an intense workout.

Complex carbs (lower on the GI chart) are great choices for both the average joe-shmoe to the top athletes. They include lower sugar fruits, starchier veggies, and whole grains like: apples, pears and berries, potatoes, yams, and beans, oatmeal, rice, and quinoa, etc. But remember that they do need to be monitored because they also cause a spike in blood sugar. Although it's not as quick as simple carbs, if complex carbs are eaten too frequently, in larger portions, or at the wrong time (just before bed), a spike in blood sugar will release excess insulin, helping to convert and store excess carbs as fat. 

Therefore, complex carbs are best earlier in the day. Eating 5-6 small “meals” throughout the day, spaced by 2-3 hours, rather than 3 larger square meals is based on the idea of maintaining an elevated metabolism. It helps your body never reaching the point at which it thinks it is starving, leading to fat preservation. For best fat-loss results, the first 2-4 meals (depending on your fat loss goals) should contain a starchy carbohydrate choice in a portion size. Eating starchy carbs earlier in the day will assure that they will be used for energy during daily activities, rather than towards storage when eaten closer to bed. The final 1-2 meals of the day should really contain only lean protein and non-starchy vegetables.

In the end, the #1 best choice carb is vegetables. Yes, they are technically considered carbs, though most are low enough on the glycemic index (a measure of how fast sugar is absorbed into the blood) that their impact on our blood sugar is very small. All leafy greens and non-starchy veggies can be eaten liberally and are optimal carb choices for fat loss and general health! 

So to sum up: 
1. Choose wisely what you eat - simple vs. complex carbs
2. Think twice about WHEN you are eating carbs (earlier in the day, after a workout)
3. Stick to small, appropriate portions
4. Individualize your carb intake. It's really all based on your individual fat loss goals, metabolism, and daily activity level. 
5. Choose veggies first! 

Thanks! ~ Ellie Heidel"


http://ellieheidel.wordpress.com/