Carbohydrates is necessary for many peoples to function proper due to the energy that they provide to the body. People who are active or train often require more energy from carbohydrates. Carbohydrates provides fuel for the body, but different type of carbohydrates affect the body in different ways.
Some carbohydrates will cause blood sugar level to rise quick, while other carbohydrates will affect the body in such a way that they will slow release energy into the body. Understanding the differences between fast acting carbohydrates and slow acting carbohydrates can help people control the type of carbohydrates that they consumes throughout the day. Some of the best source of carbohydrates include grains and starches.
Different Carbohydrates and When to Eat Them
These types of foods are the main component of meals that are high in carbohydrates. Both white rice and brown rice contain similar amount of carbohydrates per cup. Brown rice, however, contains more fiber than white rice.
Because brown rice contain more fiber, it will slow the digestion process in the body. This results in the body release energy from brown rice more slow. White rice does not contain as much fiber as brown rice, which means it will lead to a faster spike and crash in blood sugar levels.
Pasta is another food that is high in carbohydrates. However, care must be taken with the portion size of pasta. Many people tend to serve themselves more pasta than they intends to.
This will lead to them consuming more carbohydrates than they plan to consuming. Starchy vegetable are another good source of carbohydrates for the body. Potatoes are high in carbohydrates and will quick provide energy to the body.
However, potatoes has a high glycemic index. Sweet potatoes will also provide energy to the body, but their effect on blood sugar is gentler then that of potatoes. Both corn and peas contain fewer carbohydrate than potatoes.
However, corn and peas also contain fiber and micronutrients that is beneficial to the body. Depending on the needs of the body and how quick the body needs energy, a person can choose a starchy vegetable that best suit those needs. Fruit is one of the best source of carbohydrates for individuals who are moving or training.
Bananas, mangoes, and grapes all contains carbohydrates. Additionally, the digestion of these fruits is much faster then the digestion of whole grains. A single banana contain a specific amount of carbohydrate energy.
Furthermore, eating a banana doesnt require to prepare. Raisins are a form of dried fruit. These contain a high concentration of carbohydrates in a small amount of food.
Because raisins are dried, they contain less water and less fiber than fresh fruit. Therefore, raisins are more concentrated in carbohydrates than fresh fruit. Legumes are a unique food source of carbohydrates because they contains carbohydrates and fiber.
Chickpeas and lentils is examples of legumes that contain high amount of fiber. Because these foods contain high amounts of fiber, they will slow the absorption of carbohydrates by the body. This will make individuals feel full for longer period of time.
While many people may think that legumes will cause discomfort in the digestive system, this is only true if individuals introduces these foods slowly into their diet or if they do not cook them properly before they are consume. The timing of when an individual consumes carbohydrates is just as important as the type of carbohydrate that they consume. Individuals should consume fast acting carbohydrates one or two hours before training to provide energy to the body.
Fast acting carbohydrates should also be consumed immediately after training. Finally, low glycemic carbohydrates should be consumed in the evening to support the bodys need while sleeping. It is important to avoid the mistake of thinking that all carbohydrates are the same.
A bagel with a high glycemic index will make an individual feel hungry more quick than if they ate a food like oats. Oats will keep an individual feeling full for longer period of time. Additionally, people should take care of portion sizes when consuming carbohydrates.
Many people do not account for the portion size of the foods that they consume. For example, a cup of cooked rice has a high portion of carbohydrates. Portion sizes should be accounted for when incorporating carbohydrates into the diet.
Finally, calculating the net carbohydrates that are in a food product will allow an individual to understand how much energy their body will actualy absorb from the food that they eat. Net carbohydrates are calculated by subtracting the fiber that is in the food from the total carbohydrates that are in the food. Foods like lentils and quinoa contains high amounts of fiber.
For these reason, the net carbohydrate count for these foods is lower than their total carbohydrate count. By understanding the information regarding fast carbohydrates, slow carbohydrates, and portion size, individuals can use carbohydrates effectively to meet the energy demand of their bodies during the day.
