Are Carbs And Sugar ‘Bad’ For You?

Have you ever heard the blanket advice that you should avoid sugar and other carbohydrates if you want to be healthy?

this red flag One of many examples food culturea belief system that promotes certain bodies and ways of eating while demonizing others (and oppressing people who fit into the latter category). They want us to believe that carbohydrates (and other macronutrients) are just plain bad for us.

Nutritionists have something to say about that. Their beliefs are a little different, especially for athletes and other athletic people. Below, they explain some of the myths and truths they want everyone to know.

Nutritionists can go on for days about food myths, especially when it comes to carbohydrates and sugar, but most of them revolve around one misconception: that all carbohydrates and sugars are “bad” or “useless” for you. .

It is true that eating too much sugar is not good for your health. recent review A meta-analysis published in the journal BMJ found that dietary sugar intake is associated with negative health outcomes such as diabetes, high blood pressure, heart disease, cancer, tooth erosion, and depression. I did. Listening to your body, practicing so-called intuitive eating, and eating enough each day can help limit your excess sugar intake.

But sugar may still have value, and it’s more than we often hear.

“They are the life force of our bodies,” he said Jessica Yeagera registered dietitian and private practice owner specializing in eating disorders, intuitive eating, and sports nutrition.

She adds that restricting carbohydrates can lead to nutritional deficiencies, fatigue, moodiness, gastrointestinal problems, changes in hormone production, and more.

“Carbs and sugar have been unfairly demonized for years, but the reality is that we can rarely say with certainty whether any food group or macronutrient is good or bad,” he agreed. cara herb street, Registered dietitian with experience in sports nutrition. “Nutrition is much more nuanced than that.”

This point is especially important for athletes (or other athletic people). Sarah Schlichter, A “non-diet” nutritionist specializing in sports nutrition said carbohydrates are “preferred” for people who exercise. her adCarbohydrates have been found to be effectiveo Provides vitamins, minerals and fiber.

Glucose, a type of sugar, is found in carbohydrates, and our bodies and brains love it.

“The brain, organs, and skeletal muscles all function better when properly fueled, especially during high-intensity endurance exercise,” Herbstreit says.

“While it is possible to tap into stored fat, it takes time and training due to the inefficiency of metabolic pathways. After all, simple carbohydrates (aka sugar) are the ones that help you perform best and work harder. It helps you feel better inside.”

“If athletes don’t consume adequate amounts of carbohydrates, glycogen stores can become depleted and performance can suffer,” Jaeger said.

So, without carbohydrates, your ability to give your best during a workout may be reduced.

This relatively fast digestive process is useful for two reasons.

First, Herbstreit says, it reduces the risk of gastrointestinal upset during a workout.

Second, your body will be able to acquire and utilize energy faster.

“Carbohydrates are broken down into glucose. Glucose is the fastest fuel for contracting muscles and uses less oxygen than other food sources, making it a more efficient fuel source for work.” ‘ said Schlichter.

“Increased availability of glucose within muscles prevents episodes of hypoglycemia during exercise and improves performance because the fuel is available almost instantly compared to breaking down fat and protein. ”

That’s true. Without carbohydrates and sugar, hydration is not as powerful. Registered dietitian Anna Sweeney writes: Instagram post“Carbohydrate-free electrolytes are a no.”

“Carbohydrates help your body absorb water because of their water-loving molecular structure,” says Jaeger.

Basically, carbohydrates help salt and water enter the bloodstream, and sugar intake can balance blood sugar levels, stimulate appetite and thirst, and potentially prevent further dehydration, Schlichter says. he explained.

“Sodium and other pairings” electrolyte “Eating water and glucose together is an easy way to rehydrate at a molecular level,” Herbstreit added. “Instead of just gulping down water, this supports fluid balance, helps you feel better, and improves performance.”

Not sure if you’re getting enough carbs and sugar to fuel your body and your workouts? Think about how you’re feeling physically and mentally.

“Even if you’re tired (from training or racing), you’ll feel focused, energized, and able to recover before your next training session,” Herbstreit said. “It’s normal to feel hungry, but you shouldn’t feel like you’ve lost your appetite, are overly hungry, or feel drained.”

Schlichter shared some signs you might not I’m eating enough carbohydrates,Feeling hungry frequently, not recovering from training, feeling like your performance is decreasing, low blood sugar, thinking about food frequently, waking up hungry in the middle of the night, frequently getting injured, losing your hair. , loss of menstruation, etc.

Since everyone is different, Jaeger recommended not only consuming carbohydrates on a regular basis, but also consulting a sports nutritionist for personalized recommendations. “Athletes should take it.” carbohydrates It includes most, if not all, meals and snacks,” she said.

Food can help you maximize your workout and enjoyment. For best results, it’s best to consume simple, low-fiber carbohydrates before and during training to reduce the chance of gastrointestinal upset, and complex carbohydrates (to support post-workout recovery). Nutritionists agreed that consuming foods with added protein is best.

Schlichter said simple carbohydrates are typically found in fruits, bagels, waffles, white bread, electrolyte drinks (with sugar), juices and crackers.

complex carbohydrates It is found in beans, potatoes, corn, green peas, oats, brown rice, and quinoa, among others. If you’re not hungry after a workout, Herbstreit recommends choosing easy-to-consume options like protein recovery shakes or chocolate milk.

“There are pros and cons to choosing between whole food carbohydrate sources and sports nutrition sources, but don’t be afraid to experiment to find what works for you,” Herbstreit says. “Something is generally better than nothing.”

Again, carbohydrates and sugar are important for all of us, not just athletes. Our bodies are constantly working and burning calories and energy, even when we don’t realize it.