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What Carbohydrates to Eat

Carbohydrates are the macronutrients that provide us with most of our energy to function daily, from breathing, walking, digestion, to exercising. There are two categories for carbs which are simple carbs and complex carbs which is based on their chemical structure. Both are types contain 4 calories per gram and both are digested into glucose which is what we then use to fuel our bodies.

The difference between simple and complex carbs are simple carbs are digested quickly while complex carbs take longer to digest. Many simple carbs contain refined sugars and few vitamins and minerals and also cause fluctuations in your blood sugar level and cause weight gain in most people. Complex carbs are good for you because they keep your blood sugar levels constant due to the steady flow of glucose caused by the slow digestion which in turn reduces the storage of fat.

The bulk of your carbohydrate intake should come from complex carbs except for post workout. After a workout simple carbs should be eaten immediately due to the fact that after an intense workout, blood sugar levels are reduced and to get you blood sugar level back up fast, simple carbs should be eaten because of their fast digestion to get glucose in your blood stream faster. 45 to 60 min. after workout, complex carbs should be eaten to again have the steady flow of glucose (slow digestion).

Simple Carbohydrates

    Examples of Simple Carbohydrates:

  • Table sugar
  • Candy
  • Cake
  • bread made with white flour
  • Past made with white flour
  • Soda pop
  • Baked good made with white flour

    Examples of Complex Carbohydrates:

  • Whole grains
  • Complex Carbohydrates
  • Multi-grain bread
  • Oatmeal
  • Brown rice
  • Starchy vegetables (potatoes, yams, sweet peas, corn etc.)
  • Pasta ( whole wheat pasta )
  • Lettuce
  • Spinach
  • Zucchini
  • Asparagus
  • Oat bran cereal
  • Celery
  • Carrots
  • Cucumbers
  • Broccoli
  • Eggplant
  • Tomatoes

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