Carbohydrates, the
Bodies Preferred Source of Energy
By Matthew Johnson
Are carbohydrates the bodies preferred source of energy?
By the time you finish reading this article you will understand
the bodies need, function and the roles carbohydrates play in our
nutrition. We start our discussion by comparing complex and
simple carbohydrates.
Complex carbohydrates include bread, pasta and cereals. They
are digested at a slower rate than simple carbohydrates. This
slower digestion offers a more continual and stable flow of energy.
Simple carbohydrates deliver the same amount of energy, four calories
per gram, but at a far more rapid pace. Therefore, simple carbohydrates
provide an immediate boost in blood sugar. But the boost comes
with a price -- it wears off quickly and more is needed to sustain
blood sugar levels. As a result, excess food cravings are experienced
and may cause individuals to increase their calorie consumption.
Thus, simple carbohydrates should be avoided within your diet. They
include sugar, honey, soda and candy.
Sugar and Carbohydrates are broken down into smaller versions called
glucose. All cells in the human body depend on glucose. This
makes carbohydrates the body's number one energy source. The
brain and nervous system run directly off glucose. The human
body will convert protein to glucose without enough carbohydrates
in the diet. Carbohydrates spare other nutrients (protein),
and allow these nutrients to carry out their intended functions.
Carbohydrates offer a thermogenic effect that will increase calorie
burning. This will cause your body to burn more calories every
time you eat. If your diet is high in fat, the fat is put
faster into storage. To top if off, fat is much harder to
take out of lipid (fat) stores and used as energy. Carbohydrates
on the other hand, use 23 percent of consumed calories to store
carbohydrates. In contrast, fat uses only 3 percent of consumed
calories.
Carbohydrates should make up 50% to 60% of your calories.
The majority of your calories should come from complex carbohydrates.
Less then ten percent of your calories should come from refined
sugars. This will decrease low blood sugar, increase energy
expenditure, increase satiety and satisfaction. Carbohydrates
are glucose, glycogen, sugar, starches, fiber, cellulose and various
saccharides. In plain English, complex carbohydrates are the most
desirable because they burn more slowly. Foods such as breads
made from whole grains, fruit in its natural state (raw), and raw
vegetables are examples of excellent carbohydrates.
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Matthew Johnson is a personal trainer
and an on-line fitness consultant at Changing Shape. |
References
Nutrition Concepts and Controversies. West Publishing Company: New York, 1978.
Mattfeldt-Beman, Mildred. Corrigan, Sheila A. Stevens, Victor J. Sugars, Carolyn
P. Dalcin, Arlene T. Givi, M. John. Copeland, Karen C. Journal of the American Dietetic Association Jan. 1999: v99 il p66(6).
"The Secret of High-protein diets; what you need to know before you give up pasta (includes evaluations of popular high-protein diets)." Prevention June 1997: v49 n6 p85(7).
Whitney, Eleanor Noss., III, et al, Understanding Normal and Clinical
Nutrition. New York: West Publishing Company 1991.
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