Misconceptions People Have About Carbohydrates

Carbohydrates or carbs are considered one of the three major building blocks of body nutrition. Along with protein and fat, a fine balance between these macronutrients ensures a strong and healthy body.

With high- to low-, to no-carb diet programs being bandied about by experts and athletes, there has to be a clear, understandable description for the consumer how carbohydrates are used by our body to serve our everyday needs. Then the public will be able to make informed decisions by themselves on what is in their best interest.

Fact of the matter is, with protein and fats, our bodies need carbohydrates for fuel. This macronutrient is the most readily and most commonly available food group available for consumption. It is easily metabolized by the body, requires less water to process unlike proteins and fats, and can be stored in limited amounts in the muscles in the form of glycogen for immediate use.

Carbohydrates per se do not make you fat. In fact, too much of anything will make you fat. Simple mathematics will prove this. If you eat anything more than your body can burn off in a day, the excess is stored as fat for future use.

Carbohydrates have two categories: simple and complex.

Simple carbs are represented by sugars whether they are in processed foods like candies, donuts, breads, and cookies or occurring naturally such as fruits. These carbs are easily digestible by the body. So much so that excess consumption of simple carbs cause the body to peak its energy levels for a short period of time, followed by a major valley, causing the body to experience massive hunger, mood swings, and fatigue. For fitness practitioners, It is recommended that natural sugars (fruits) are to be taken exclusively against all processed sugars, and to be taken in moderation.

Complex carbs are represented in two sub-categories: starchy and fibrous. Starchy carbs are represented by the starch in plant foods such as rice, oats, cereal, pasta, wholemeal breads, beans, etc. The body is able to absorb the full caloric content of starchy carbs and utilize them. Fibrous carbs represent the indigestible parts of the plant. These fibrous carbs do not have much energy to contribute to the process and therefore foods high in fiber makes the digestive system feel full and help encourage the body in burning fat instead.

Complex carbs should take up the bulk of a bodybuilder's diet regimen. Complex carbs take longer to digest and release energy in a level and slow manner, therefore providing the body with a steady stream of energy throughout the day. Fibrous carbs help regulate the flow of energy because of its indigestible nature and takes up space in the stomach.

Quantitative and qualitative facts about carbs:

• 1 gram of starchy carbs on average has about 4 calories of energy and takes a long time to digest (high thermic effect).

• 1 gram of fibrous carbs have 0 calories of energy and passes through the body undigested.

• 1 gram of simple carbs have 4 calories of energy as well but are absorbed quickly by the body (low thermic effect).

• The more processed the carb, even complex, the more easily they act like simple carbs, thus spiking your blood sugar to high levels.

• Regular meals should consist of 45%-50% complex carbs, 30%-35% protein and 15%-20% healthy fats for balance.

In closing, carbs are essential to the body's normal functions. Taken in moderation, carbs will provide the body with the energy for its needs to sustain growth and maintenance.

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Erwin Chua MCP, MCDST has been involved with martial arts since 1991, participating in matches in kendo and escrima during his college days. He has a still-pending Master of Arts in Philosophy from De La Salle University - Manila after he decided to leave the academe in pursuit of the true Way. Currently, he is based in Penang, Malaysia spending his time working out at the gym, practicing the Way, building web sites, and writing articles on health, nutrition, body conditioning, healing and travel.