THEY'RE NOT ALL BAD

Ok so in previous posts I talked about the benefits of eating brown carbs and how they stabilize your blood sugar levels and keep you fuller longer. I also noted how white carbs have a high glycemic value and peak your energy levels which later cause your body to crash. Well, despite the bad rap that white carbs get, they do come in handy. However, the key to eat them correctly is the timing.

After you finish an intense workout session your glycogen stores (your body's main fuelsource) are depleted and need to be replenished ASAP. The three hours following your workout your body is more open to accepting nutrients and it needs them quickly to recover. In this case the best foods to restore your body's energy levels are white carbs.

Huh!?!?!? Blasphemy you say? Well no it isn't.

High glycemic foods are an ideal choice to replenish your carb levels. Because white carbs are absorbed into the blood stream quickly your body makes better use of the energy. Studies show that poor car replenishment post workout leads to reduced training performances in later training bouts.

A good source to replenish your carb and protein levels are electrolyte drinks like power-aide. However, food or fruit would better fuel your body.

Happy Monday Folks...it's a gorgeous day here in Jersey and I am loving it ...ttyl peeps

Source: Advanced Concepts of Personal Training. Brian D. Biagioli

Good Carbs/Bad Carbs

The more I talk to people about being healthy and losing weight the more I realize the misinformation going on about carbohydrates. Because of the recent high protein craze, people tend to think that carbs equal fat and subsequent weight gain. Like I said before "Carbs are Not the Enemy." But if you prefer to hear it straight from the experts I recommend reading "Good Carbs Bad Carbs and Indepensible Guide to Eating the RIght Carbs for losing weight and optimum health.

Johanna Burani and Linda Rao tell you in plain english how carbs are a vital part to your diet. Contrary to popular belief, carbs should consist of a major portion of your diet. According to Burani and Dr. Rao as well as other sources the breakdown of macronutrients should be as follows:

55-60% Carbohydrates

10% Protein

30% Dietary Fats

Different huh? I know you are skeptical but trust these ladies are right. Carbs are an important energy source for your body and without it your body will use protein and fats which is not a good thing.

Now this doesn't mean that you can go buckwild at Dunkin Donuts or your favorite Italian eatery. Because all carbs are not created equal. Some carbs when digested cause your blood sugar to spike quickly and then come crashing down. This steep incline and decline of glucose can leave you feeling,"hungry, tired, and irritable." Hello hypoglycemia (low blood sugar)!!These carbs that cause your blood sugars to free fall are called gushers. Any food with a glycemic index greater than 70 earns this title. Sitcky rice, bagels, rice cakes, and instant oatmeal all qualify as gushers. However, if you want to keep your blood sugar levels at a constant flow than tricklers are your guy. Brown rice, rolled oats, and whole wheat bread keep your energy levels in cruise control. Check the back of the book for a list of gushers, tricklers, and intermediates* to aide you in your food shopping.

To go one step further the authors list the consequences of a high glycemic diet. Diabetes, out of control triglycerides, and coronary heart disease are some unwanted bonuses for a unhealthy diet. But don't fret alterations in your diet can turn steer you out of the danger zone. The book is complete with before and after case studies, low GI receipes, food guides, and a glycemic index food list.

So pick it up. I promise you will be enlightened.

P.S. Shoutout to Johanna Burani for commenting on the earlier glycemic index post. Had to check out the book girl :)

Intermediates- Are Carbs with a GI of 55-70

GI - Glycemic Index

Glycemic Index

Hi peeps!! Okay so last week I spoke about insulin sensitivity and how it affects your blood sugar levels. NEWSFLASH All carbs are not created equal. Certain foods will spike your blood sugar levels more rapidly than others. What you typically should eat are foods that have less of an impact on your blood glucose levels (ie fruits, vegetables, whole grains, and legumes [beans]) versus foods that will spike your insulin levels (bread, pasta, rice, cereal, and baked goods). Continuously eating foods that raise your blood sugar levels drastically can reduce your body’s insulin sensitivity. When this happens your body keeps on releasing insulin which in the long turns into triglycerides absorbed right in your fatty tissue. In the long term continuously eating processed or refined carbs can lead to higher body fat, heart disease, and diabetes.

Monitoring GI is a good start in the weight loss game but it is not the end all be all cure to eating right. I eat a lot of foods with high glycemic levels (i.e. white rice or red potatoes) right after a workout because white carbs restore your blood sugar levels faster than brown rice . So this doesn’t mean you should not consume foods with a high GI, rather it is a science of when to use it and common sense.

A food's GI should also be considered with:
1) The amount of fat or protein in the food,
2) How it is prepared (ie sweet potatoes fries are not the same as a regular sweet potatoes),
3) How your body reacts to the food.

Again stay away from overly processed foods. It is better to eat whole, organic products with as little to none modifications made to it. The more natural a food is the healthier.

Click here for a comprehensive list of GI levels.