|
PHYSICALLY TWEAKED by Cat Smiley, ISSA
Low-carb ice-cream, low-carb beer.
Just when you were getting used to the miracles of fat free, carbohydrates
are now taking their turn to wallow in the sinners’ food group.
Finding the optimal ratio of carbohydrate, fat and protein intake
depends on the kind of physical training you are involved in. Excess
calories of any kind will directly lead to an increase in body fat
levels. No doubt the attraction of a low carbohydrate diet is the
initial weight loss, caused by glycogen depletion. Perhaps our society
has become so wrapped up in being thin, that any successful weight
loss method gets the thumbs up. There’s no joy in slimming down,
feeling fabulous…then watching it all come back once you start
to eat normally.
Carbohydrates are found in the form of starches and sugars such as
sucrose, lactose, glucose and fructose. During the digestive process
the body breaks these down to glucose and fructose (monosaccharide)
which are then absorbed into the blood primarily through the small
intestine. One of the monosaccharides - glucose - is called blood
sugar and is crucial to our physiology.
When you eat a meal high in carbohydrates (such as pasta, potatoes
or bread), your blood sugar levels will skyrocket - usually within
an hour. Refined sugars (foods high on the glycemic index), will cause
your blood sugar level to rise even higher. Balanced meals are essential
to maintain a normal blood sugar level - without this your metabolism
will slow down.
True enough, blood sugar may be converted and stored as fat, but only
when the dietary carbohydrate combines with the caloric intake of
the other nutrients, to exceed the energy demands of the body and
storage capacity of the liver and muscles for glycogen.
If sufficient amounts of carbohydrates are not consumed on a regular
basis, the functioning of the central nervous system will be affected,
and you won’t be able to produce blood sugar or glucose internally
if your reserves are depleted through a low-carbohydrate or starvation
diet (a low-carbohydrate diet is loosely defined as less than 100
grams of daily carbohydrate intake). In a recent study at the University
of Connecticut, exercisers switched from a balanced diet to one of
low carbohydrate. There was a 7 - 9 percent drop in muscle power and
6 percent drop in maximal rate of oxygen consumption during cardiovascular
performance with those participants on a low-carbohydrate diet. The
end result was muscle fatigue, decreased muscle power and, consequentially,
poor athletic performance.
Henri Schauffler, a middle aged man who had been on the Atkins low
carb diet for years, was shocked to find earlier in the year that
his cholesterol, tri-glycosides, blood pressure and weight were all
beyond unhealthy levels. True enough, Dr Atkins may have promised
that the low carb diet would solve all these problems, but he probably
assumed common sense as well. For example, fat is low-carb but that
doesn‘t mean you can eat as much as you like. Carbs must be
counted just like calories.
Part of the reason behind the popularity of Dr Atkins theory, is that
western society has loaded its plates with excess carbohydrates since
World War II. Cutting back on carbohydrates is just going back to
the conscientious way people were eating before our super-sized portions
and obesity statistics.
With an estimated 2,000 low-carbohydrate packaged food products on
the market, the trend towards low-carbohydrate consumption has become
a lifestyle choice for many. Although these products can be a valuable
grocery item, drastically dropping your carbohydrate intake can backfire.
You’re better off finding an eating plan that compliments your
lifestyle and keeps you at a permanently healthy weight, while providing
adequate fuel sources to support exercise.
So are carbohydrates good or bad? My theory is to eat a healthy blend
of protein, fats and complex carbohydrates every day. Carbohydrates
are good for you, when eaten as part of your nutritionally balanced
diet and bad when you eat them in excess. There’s no such thing
as bad food, just bad portions. Simple.
Cat Smiley is a journalist, pro skier and personal trainer.
Her Smiley Fitness Co. runs boot camps, fitness vacations and personal
training in Whistler.
Check out Whistler fitness vacations www.smileyfitness.com
1-604-902-0698.
 Top |
|
