What Do You Know About Carbohydrates?
In this article, we will learn the basics that I believe ALL people should know.
So let’s start from the beginning. There are three primary macronutrients: carbohydrate, protein, and fat. I hope you know by now that one of the important roles of the protein is to build (essential). Fats, however, are not so much popular but have an important role as well – they regulate the production of hormones and helps the intestines absorb vitamins into the body (essential). And carbs, you ask? The answer is simple – carbohydrates has one major role – energy source for the body (main fuel source for the brain and central nervous system – remember that). That’s the way you should see them. As energy source.
What Happens When We Consume Carbohydrates?
When we’re eating carbs, they’re making their way into our stomach which is only the second digestive process. The first digestive process is in our mouths. Our teeth and saliva working first by mechanically break down (the teeth) and chemically break down by the saliva enzyme “amylase” (“amylase’s” job is for carbs only). Carbs are broken down into glucose. Like protein that is breaking down to amino acids. fats that are breaking down to free fatty acids (or FFA for short) – carbs breaks down to glucose. In the moment the carb had broken to glucose, the body starts to ingesting it into the bloodstream, and from there into the targeted cells. Eating carbs (and proteins as well) will raise the hormone “insulin” in the blood stream which will help the glucose to enter targeted cells.
What Is The “Glycemic Index”?
You must have heard about the glycemic index of certain carbs. Remember the digestive process in the stomach? the glycemic index of a carb determine how fast or slow a certain carb will be digested. If you would eat a low glycemic carb, for example: brown rice, whole grain pasta, whole grain bread – the digestive process will be slower due to the fiber content (indigestible by the stomach) of the food, therefore insulin secretion will be moderate and steady. If the opposite will occur and you would eat a high glycemic carb such as: white rice, pasta, white bread and candy, the digestive process will be much faster, i.e faster glucose uptake by the bloodstream and much greater insulin secretion.
Will Carbohydrates Make Me Fat?
It depends. In what? in you. The body knows how to store carbohydrates (glucose). The body stores them in two particular places: in the liver and in your muscles (this called “glycogen stores”). glycogen stores are where the body stores the glucose he needs for later on use for energy output. So what do you think will happen when your glycogen stores are all filled and you continue eating carbs? I’ll tell you what, the body will take the, now, “unnecessary” glucose into another storage. And those storage has an unlimited space of energy absorption. Did you guess what it is? YOUR FAT CELLS! *muhahahaha*
So, yeah, too many carbs = fat accumulation. Pay attention to the keyword “too much”, Because “too much” of everything will, eventually, make you fat. “too much” proteins will make you fat and “too much” fats will make you fat also.
Is The Human Body Can Live Without Carbohydrates?
The answer is yes. Actually, the human body knows how to manage without the carbs pretty good (to all the gym-goers – don’t start partying yet). As you read above, protein and fat have essential roles in the body, without one or the other, the body WILL NOT function.
OK, are you ready? let’s do this.
What will happen if one day I’d stop eating carbs?
Have you ever tried? you will be grumpy, upset and crave carbs.
But how? you clearly wrote that the body knows how to manage without carbs pretty good!
The body needs to be slowly used to handle a no carb diet. cutting carbs all of a sudden will cause stress and shock for your body.
OK, so what should I do if I want to start a no carb diet?
Adaptation to a no carb diet takes time. And that time changes from person to person. For some, it’ll take one week or two weeks and for others even a month. It depends on how fast your body capable of adjusting his main energy source to “ketones body” and feed the brain and central nervous system with it.
Whoa! hold a second… ketones body?
Don’t panic. The brain and the CNS using only two things: glucose and ketones. When you on a low carb diet and the body couldn’t find glucose to feed the brain and the CNS, he does a smart move: takes a FFA (free fatty acids) from your fat storage (most of the cases, if not, from a meal you just ate), deliver the fat into the liver, and the result you get – ketones. The new ketone now can be used by your body to feed the brain, CNS and sometimes your muscles.
How do I know when my body adjusted perfectly to a no carb diet?
one of the tell-tale signs is that you no longer crave carbohydrates (that include sweets). another is you don’t get the crash of energy you experience usually in the middle of the day due to a drop in blood sugar levels. The coolest sign is an elevated mood. Think about that, your body has an unlimited energy source: your stored fat cells. He can make as many ketones as he desires, without the concern when will be his next carb meal. Your blood sugar levels are not swingings up and down every time you eat or fast. If that kind of life sounds great to you, you should definitely try a “ketogenic diet” (a no carb diet). Don’t get excited yet, there’s more.
Did I read correctly? Will I no longer crave carbs? and I will burn more fat?
That is correct. When your body switches to ketones (this is called “ketosis”), you will no longer crave any carb whatsoever. A reminder: this takes time.
Is it recommended to do anaerobic exercises while I in ketosis doing a no carb diet?
Anaerobic exercise is short-lasting, high-intensity activity, where your body’s not oxygen dependent. To make it simple, it’s activities that don’t allow you to breathe regularly, for example: high-intensity sprints, vertical or horizontal jump in maximum effort and lifting heavy weights. I don’t recommend any kind of anaerobic exercises on a ketogenic diet. Why? simple answer: when you do anaerobic exercise, your body uses ONLY GLUCOSE!
OK, so what would happen if I’ll lift some heavy weights on a ketogenic diet?
Your body will search for amino acids to convert it to glucose (this process takes place in the liver) and then use for energy. Where he will get amino acids, you ask? from your hard earned MUSCLES! doesn’t sound like a smart move, right?
Is ketogenic diet recommended?
Ketogenic diet fits people who don’t do anaerobic exercises in their free time. The majority of their activities are aerobic activities. Aerobic exercises are high-lasting, low-intensity activity that depended on oxygen, for example: a walk, light jog, and lifting very light weights.
Do you want part 2? let me know in the comment section below!
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