Carbohydrates are the body’s primary fuel source and are essential for peak performance and optimum health.  Recently, there has been a lot of bad publicity due to the type of carbohydrates found in the average diet.  Sugar and processed grains comprise the majority of carbohydrates most people eat.  These types of carbohydrates are extremely acidic and lead to many unwanted side effects like weight gain and tooth decay.  Getting a majority of your carbohydrates from water-rich, live vegetables like spinach, cucumber, kale, and broccoli and a smaller percentage from whole grains and starchy vegetables, will lead to increased levels of energy and health.

 

FUNDAMENTALS

 

• There are a wide variety of carbohydrates.  Some are extremely beneficial, others very harmful.

• The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system.  In fact, they are the easiest form of food for your body to convert to energy.

• The body breaks down starches and sugars into a substance called glucose, which is used for energy by the body.  Glucose is stored in your muscles and liver as glycogen for future use.  Excess glucose, along with excess protein or fat is converted and stored as fat in your body.

 

CARBOHYDRATES ARE GENERALLY DIVIDED INTO TWO CLASSES:

 

1. Simple carbohydrates (sugars).  These will tend to taste sweet and provide energy very quickly.

2. Complex carbohydrates (starches).  Release energy over a period of time.

 

Carbohydrates are stored as glycogen in your muscles and liver until it’s needed.  When you are exercising, glycogen is released for quick energy.  Your body decides to use the stored glycogen or fat depending on the type of activity you are doing and how long you are doing it.

 

If you are sprinting or doing another quick or explosive exercise, your body calls on glycogen for energy. But if you are exercising with less intensity over an extended period of time, your body turns to its “reserve tank” of fuel for energy--fat.  How you exercise will determine which fuel your body predominantly burns.

 

USES

 

The primary function of carbohydrates is to supply your body with fuel for energy.

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SOURCES

 

Vegetables (The majority of your carbohydrates should come from this group.)

• lettuce

• cucumber

• broccoli

• avocados

• green pepper

• cauliflower

• sprouts

• asparagus

• beets

• spinach
   

Complex carbohydrates (starches) (preferably whole grain varieties of bread, pasta, and cereal)

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• breads

• grains

• cereals

• pasta

• lentils

• beans

• rice

• squash

 

Simple carbohydrates (simple sugars) *eat sparingly

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• table sugar

• molasses

• honey

• maple syrup

• maple sugar

• coconut sugar

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REQUIREMENTS

 

Carbohydrates should form the majority of your diet.  The key is to have vegetables make up the largest component of the carbohydrates you eat.  Concentrated complex carbohydrates like whole grains, yams, and soba noodles should comprise a smaller percentage.  Avoid simple sugars like table sugar and corn syrup as much as possible.