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The War On The War On Carbs

For those of you who love carbs, you’ve been taking a beating lately. Don’t eat carbohydrates, they make you fat say the “experts”. There has been a complete war on carbs lately and as someone who loves their carbs…its time to start a war on the “war on carbs”

Carbohydrates are essential, there’s no way around it. Whether your goal is to lose weight or increase sports performance, you’ll be doing yourself a disservice if you ditch our carb friend. For all short-duration, high-intensity activity, muscle glycogen is the energy source, and muscle glycogen comes from… carbohydrates. Even moderate-intensity endurance activities use glycogen as 50% of your energy needs. In fact, the only limiting factor on your sporting performance will be the low availability of carbohydrates. Even during low-intensity exercise, when your body is using a higher percentage of fat as a fuel source, you need a good supply of carbohydrates to fuel that process. Have you ever played a sport or engaged in a high intensity training program and hit the proverbial “wall”…that’s because your body has a low supply of glycogen EVEN THOUGH your body has a large supply of fat. You want to perform better… eat your carbs.

What if you want to lose weight; you definitely need to reduce your carbohydrate intake. After all, carbs make you fat, right? Carbohydrates provide you with variety, needed nutrients, and volume for your diet.

The recommended ranges for carbohydrate intake are between 45 and 65% of your total intake. Weight loss occurs when there is a calorie deficit and not a particular macronutrient profile.

The weight loss that occurs on low-carb diets is generally attributed to 2 things… lower overall calorie intake and loss of body mass. Have you ever started a diet that restricts your carbohydrate intake and seen great results in the first few weeks? Lower carbohydrates mean lower muscle glycogen stores. For every gram of glucose lost through glycogen, 2.7 grams of water are also lost. This glycogen loss combined with water loss is the contributing factor to the large initial losses observed.

Some studies you’ll read (actually the headlines you’ll read…very few read the actual studies) will tell you that we’re gaining weight faster than ever even though our fat intake has decreased. This is partially true. The PERCENTAGE of fat intake in our total diets decreased, but the actual grams of fat consumed remained the same while the total calories consumed in our diets increased. Also, most studies are based on self-report, and people generally report eating less than they actually do.

Consider that in 1900 the typical diet included a higher intake of carbohydrates and a lower intake of fat. Even though our dreaded enemy, carbohydrate, has been consumed at an increased rate, we have only seen an increase in weight problems in recent decades. In short, the increased weight gain we see as a society is largely due to increased calories and decreased activity.

So, here’s what’s so good about carbs:

1. They provide nutrients that you can’t get from fat or protein

2. Adds bulk to your diet

3. Stabilizes blood sugar levels

4. An adequate amount of carbohydrates in your diet prevents your body from relying on protein for energy, which means that protein can do the job.

5. It is the body’s preferred source of energy

6. Your brain only uses carbohydrates as an energy source

7. You need carbohydrates to fuel the fat burning process

All of this doesn’t mean running out of a dozen donuts. Select a good choice of vegetables, fruits, whole grains… eat them… yum!

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