Carbohydrates often get a bad name, but there are so many benefits of carbs for your health, fitness routine and nutrition goals.
Over the recent years, fad diets and meal plans have sometimes singled out carbohydrates out of the three macros to be the culprit of certain health issues like weight gain, fatigue, and PMS, so they usually recommend eliminating food sources of these nutrients. While it is true that we tend to over eat foods that are high in carbs and especially processed sugars, we’re here to remind you that carbs are not our enemies.
The benefits of carbs
Carbohydrates are our primary source of energy and we need them so we can perform our daily tasks, as well as exercises in the gym. Aside from that, they have other functions that are important for women’s health.
Energy source for the brain
Our brain is one of the most hardworking organs in our body and it constantly needs glucose as a source of energy to function properly. A very low and sustained supply of glucose may decrease your cognitive performance, concentration and possible brain damage.
Reserve energy supply
Extra glucose intake is converted into glycogen and is stored in the liver and muscle for future use. Glycogen is used during exercise, sports or whenever you are not getting any glucose from food. A quick depletion of glycogen can cause fatigue especially when training or working out.
Protein
Using protein for energy may also hinder your progress for weight or fat loss. Proteins have other vital functions like for muscle repair and hormone production, so it is important that they are not always used as a source of energy.
Have you ever heard of the saying “Fat burns in the flames of carbohydrates”? It simply means that in order to burn fats properly, our body still needs carbs to prevent excessive build-up of ketones that can be detrimental to fitness and sports performance, affect electrolyte balance and cause more health issues.
Healthy heart and regular bowel movement
In general, foods high in fibre are complex carbs and divided into two types:
- Soluble fibre holds water with food and increases your good bacteria in your gut. It also helps reduce blood sugar and cholesterol levels. It was also found that moderate carbohydrate intake in women is good for a healthier heart and reduced risk for cardiovascular disease for women.
- Insoluble fibre serves as a ‘broom’ in the colon so as to promote healthy stool forming, movement and reduces constipation or colon disorders.
Sources of carbs
Good sources of carbohydrates come in many forms so you have a wide array of options to choose from when planning your next meal. Here are some of them:
- Wholegrains (Rice, wheat*, barley*, rye*, amaranth, millet, buckwheat)
- Fruits and vegetables
- Quinoa
- Pasta and noodles
- Oatmeal*
- Couscous*
- Dairy products (milk, cheese, yoghurt)
- Corn and polenta
- Root crops (potato, sweet potato)
* If you are sensitive or allergic to gluten, you may want to consider avoiding these food sources and focus on gluten free options.
For more healthy recipes using these good carb sources, check out our library in Fernwood Pulse.
