Unfounded Negative Reputation
Carbohydrates have gained a negative reputation in recent years among fitness and weight loss advocates, especially with the rise of diets that drastically reduce carbohydrate intake.
This has led to confusion among people, who now believe that carbohydrates in general are harmful to the body and detrimental to weight loss, which is untrue.
The Importance of Carbohydrates for the Human Body
Carbohydrates are essential nutrients that are crucial for the human body and its health, including maintaining a healthy weight and building muscle, in addition to providing the energy needed to maintain body temperature at normal levels and to perform all daily activities. Therefore, any healthy diet should include between 45-65% carbohydrates.
Types of Carbohydrates.
There are essentially two types of carbohydrates: beneficial and harmful. The beneficial type is complex carbohydrates, which are digested slowly, thus providing the body with a balanced and sustained energy supply throughout the day.
This type of carbohydrate is found in fiber-rich foods such as whole grains, vegetables, and fruits. In addition to providing the body with energy, fiber has numerous other health benefits, such as lowering cholesterol levels, preventing constipation, and improving overall health. Fiber is found in concentrated forms in the outer layers of vegetables and fruits, such as potatoes, legumes, and others. Nutritionists recommend that individuals consume at least 18 grams of fiber per day.
The second type of carbohydrate, which is considered detrimental to weight loss and may pose some health risks, is simple carbohydrates. The danger of this type lies in its rapid digestion, providing the body with a large and sudden surge of energy that is also quickly dissipated. It also contributes to the formation of large amounts of insulin, which leads to fat storage in the body and prevents its burning. This harmful type of carbohydrate is found in sugar, honey, various types of sweets, dairy products, jams, chocolate, and processed drinks (sodas and juices). For this reason, it is preferable to consume these foods in moderation, rather than completely eliminating them, as they also have important benefits in other areas. So let's always remember that sugars are a type of carbohydrate, but not all carbohydrates are sugars.
The Best Times to Eat Carbohydrates During the Day
The human body needs a lot of energy during the early morning hours and throughout the day to perform its various daily activities. At the same time, the body's energy production decreases during this period.
Therefore, nutritionists recommend eating foods rich in carbohydrates and fiber during the daytime, as this will generate the energy needed to function normally, without any excess being converted into stored body fat.
At night, the opposite occurs. People tend to be more sedentary and sleepy, while the body's energy production increases. For this reason, nutritionists advise avoiding carbohydrates—even complex and beneficial ones—during the evening and nighttime hours, as the energy generated will not be used and will instead be converted into stored body fat.
It is also recommended to eat foods rich in beneficial carbohydrates after exercising for an hour or more, in order to replenish the energy lost during exercise.
So, are carbohydrates the enemy of fitness?
After all that has been explained above, you should know that the answer to this question, "yes," only applies to the second type of carbohydrate, which is based on sugar and its derivatives and products made from it. This does not apply to complex carbohydrates, which are based on fiber. Any balanced diet should include moderate amounts of these carbohydrates,
while keeping in mind the need to reduce the intake of high-fiber foods in the evening.