Fitness Tips: Think Carbohydrates

by David Garred,
Club Manager Dusit Resort Sports Club.

G’day readers, here is a little something that I picked up recently from one of the world’s highest regarded nutrition symposiums. I have summarised it so that we can all benefit from it.
This article will have something for everyone, from elite athlete to those of us who just are a bit careful about what we eat. So please read on, hopefully by the end of the article you will learn something new.
Complex vs. Simple; Forget it.
On the issue of Complex vs. Simple Carbohydrates, traditionally health industry workers believed that Complex were good and Simple were less desirable.
Up until now we have believed that complex carbohydrates, such as those in potatoes and rice, give us slow release energy and sugar gives a quick hit of energy and then lets us down quickly.
However, research into Glycaemic Index (GI) shows clearly that sugar has a lower GI than thought. This means that the release of glucose into the blood stream is not as rapid as originally thought.
One discovery of great interest is that there is no difference between refined and naturally occurring sugars in respect to GI. This means that the body treats them all as being the same and added sugar is not the bad guy we believe it to be.
High Carbohydrates are Healthy.
As a result of eating more carbohydrates, we tend to eat less fat and less fat means less heart disease, less cancer, less excessive weight gain and the other problems associated with that. Research also showed that High Carbohydrate diets supply all the nutrients needed for good health.
Carbohydrates and Sports Performance.
Carbohydrate is the most important fuel for exercise and, depending on the type and length of exercise, the type of carbohydrate chosen is important.
High GI foods e.g. potatoes, some types of rice, rice bubbles. These are foods to go for in the hour or so after exercise when your glycogen reserves need a boost. Low GI foods, e.g. pasta, are more beneficial for endurance in sport. Preferably eaten 2 to 4 hours before exercise.
Moderate GI foods like sugar are good at boosting your blood glucose throughout the day. Many sports drinks now contain a blend of sugars to maximise their Glycaemic effect.
Carbohydrates and appetite
There is now compelling evidence that carbohydrates are better than fat at giving you a feeling of fullness. The effect is that you stop eating sooner when you eat carbohydrates. On the other hand, fat does not “fill you up” and tends to encourage people to eat more because they don’t get the appropriate appetite messages. Sugar has an effect similar to any other carbohydrate and is better at leaving you satisfied than fats.
All calories are not created equal.
Fat, protein and carbohydrate are handled differently by the body and most importantly ONLY FAT is STORED. Excess carbohydrate calories are not generally converted to body fat and therefore, if a majority of your food is made up of carbohydrates, you are not likely to put on body fat ( gain weight ). If people eat a high carbohydrate, low fat diet, they need not worry so much about the amount they eat.
What it all means.
The old way of looking at carbohydrates - dividing them into complex and simple - is old hat. The GI has put paid to what we believe about sustained and “quick hit” energy sources.
Carbohydrate-rich food is the answer because it will leave you more satisfied and feeling more “full” than a high fat diet. It contains less than half the calories as fat so it is even easier to eat fewer calories. It helps lower blood cholesterol levels and it helps in sports performance.
In all of this, the ‘baddie’ in recent years - sugar - is now nutritionally much more legitimate. It has only a moderate effect on blood glucose levels . In fact its effect is about the same as most breads and much less dramatic than many starchy foods (complex carbohydrates) such as potatoes and rice.
Please put it to good use.
Carp’e diem.

Fitness Tips