Just Say No to Carb Phobia
by Dave Soucy
zone3
Anyone who has been in a grocery store recently knows that food
companies are tripping over themselves in the rush to introduce “low carb”
versions of everything from bread to candy to soda to cereal. Do not think
for a minute that these companies are motivated by the health interests of
consumers. The reality is that they are mainly concerned with the wallets
of consumers and will market anything that they think a gullible public
will buy. Low carb junk food is still junk food.
I know some of you reading this may already be raising your defenses
because you have lost weight by cutting your carb consumption. Let me
first congratulate you on your weight loss, and secondly say that this is
not an anti-Atkins or anti-South Beach piece. This article is simply meant
to educate readers on the reality of carbohydrates, “good” carb choices
vs. “bad” carb choices, what they do, why your body needs them, and how to
make better nutrition choices than food company marketing efforts want you
to.
The first thing to understand is that carbohydrates provide the body
with its main source of fuel, glucose (blood sugar), which is stored in
the muscles and liver as glycogen. Any muscle contraction, whether during
exercise, getting out of bed, or blinking an eye, is fueled primarily by
glycogen. So, for those of you engaging in resistance training, this
should immediately point out the fact that you need carbs for fuel in
order to maximize your efforts in your resistance program. The next fact
to understand is that your brain (which burns more calories than any organ
in the body) and nervous system can only use glucose for energy. This is
why, especially in the early or induction phases of carb restricted diets,
dieters often feel sluggish and less alert than normal. By cutting out
carbs, you are cutting off your brain’s main source of fuel.
Some of you are probably thinking, “That’s exactly what I want, because
now my body will need to burn fat for energy!” Yes and no. Yes, your body
will burn some fat for energy; however it will also generate glucose by
breaking down protein stores in the muscles, organs and other tissues.
This will severely compromise tissue growth, repair, and maintenance, and
as discussed in previous articles, slow down your metabolism. Certainly,
that is not the result you are looking for.
As I said, this is not an
anti-(insert your favorite low-carb guru here) piece. But, the truth is,
carbohydrates are a nutrient, and a nutrient is defined as a “substance
that an organism must obtain from its surroundings for growth and the
sustainment of life”. So, does it make sense to follow a program that
calls for the wholesale abandonment of vital nutrient? Of course not. What
is needed is an understanding of the difference between supportive,
quality carbohydrates that provide essential nutrients and fuel, and
overly processed and refined carbohydrates that provide empty calories and
support fat storage.
What do I mean by overly processed and refined carbs? Think about white
bread, donuts, muffins, pastries, white rice, candy, sugary breakfast
cereals, white pasta, potato chips, crackers, soda. Foods like these
digest very quickly and give your body a rapid spike in blood sugar,
which, when fat loss is the goal, is something we want to avoid. After
your body takes the blood sugar it needs to replenish muscle glycogen,
whatever is left over from that spike will get stored as fat.
What makes supportive, quality carbs different? They digest more
slowly, producing a more gradual rise in blood sugar and providing a more
even source of fuel. Look for breads and cereals made from whole grains,
pasta made from whole wheat flour, brown rice instead of white rice, sweet
potatoes instead of white potatoes, fruits in moderation and vegetables in
abundance. Whole grain carbs will keep you feeling satisfied longer, and
not looking to devour a bag of chips within an hour of eating your plain
bagel.
So, the lesson is to not get taken over by carb phobia and fill your
shopping cart up with all of the new low carb products. Just like in the
early 80’s when the food manufacturers were frantically trying to come up
with low fat versions of every product under the sun, they are doing the
same now in order to sell more products, not because they are concerned
with your health. Back then, consumers were tanking up on SnackWell
cookies. They are low fat, so they must be okay right? Well, since the low
fat boom of the 80’s, the obesity rate in this country has skyrocketed.
That is not because the true culprit is now carbs. No, the reason is
because junk food, whether low fat, low carb, or low whatever, is still
junk food.
ABOUT THE AUTHOR
Dave Soucy, Fitness Consultant and Certified Personal Trainer, is the
owner of Perfect Fit, LLC. Dave can be reached at (603) 641-8297, via
email at news@perfectfitonline.com, or through http://www.perfectfitonline.com/
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Exercise Nutrition: How To Keep That Energy Up!
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