Carbohydrates and Sugar have been the ‘Wrong Demon.’ Here’s Why We Need Them.

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

This red flag is one of the many examples of food culturea belief system that promotes certain body types and eating habits while oppressing others (and oppressing people who fall into the latter category). It likes to make us think that carbs (and other macronutrients) are bad for us, no questions asked.

Dietitians have something to say about that. Their belief is somewhat different, especially for athletes and other people who exercise. Below, they explain some of the myths and facts that they want everyone to know.

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

Of course, too much sugar is not good for you. A recent review of meta-analyses in the journal BMJ found that consumption of dietary sugar is associated with adverse health outcomes such as diabetes, high blood pressure, heart disease, cancer, erosion of the teeth, stress and more. Listening to your body, or practicing mindful eating, and eating enough food each day can help prevent excess sugar intake.

But sugar can still have value – more than we often hear about.

“It’s the life force of our bodies,” said Jessica Jaeger, a registered dietitian and private practice owner who specializes in eating disorders. and sports nutrition.

He added that restricting carbs can lead to malnutrition, fatigue, mood swings, gastrointestinal upset, altered hormone production and more.

“Carbohydrates and sugars have been wrongly demonized for years, but the truth is that we can rarely declare a food group or macronutrient good or bad,” he agrees. Harbstreet Roada registered dietitian with experience in sports nutrition. “Nutrition is much more powerful than that.”

This point is very important for athletes (or anyone who exercises). Sarah Schlichter, a “dietist” specializing in sports nutrition, said that carbohydrates are “selective” for those who work out. He adCarbohydrates are known to helpprovides vitamins, minerals and fiber.

Glucose, a form of sugar, is found in carbs – and our bodies and brains love it.

“Your brain, organs and skeletal muscles all work better when they’re properly fueled, especially during intense endurance exercise,” Harbstreet said.

“Although it is possible to accumulate fat, it is a metabolically inefficient process and therefore takes time and training. At the end of the day, simple carbohydrates (aka sugar) can help you perform better and feel better while doing it.”

“If an athlete does not consume enough carbohydrates, their glycogen stores will be depleted, and as a result their performance may suffer,” said Jaeger.

So without carbs, your ability to get the most out of a workout can suffer.

This relatively fast digestion method is helpful for two reasons.

First, it reduces the risk of stomach upset while working out, according to Harbstreet.

Second, it allows the body to harvest and use energy more quickly.

“Carbohydrates are broken down into sugar, which is the fastest fuel for muscle contraction and uses less oxygen than other food sources, making it an efficient source of fuel for work,” Schlichter said.

“The increased amount of glucose in the muscles also helps the body to prevent a decrease in blood sugar during exercise and aids in performance because fat is available almost immediately, compared to destroy fat or protein.”

It’s true: Your hydration game isn’t as strong without carbs and sugar. As registered dietitian Anna Sweeney wrote in Instagram post“electrolyte without carbs is a no.”

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

In fact, carbs help salt and water get into the bloodstream, Schlichter explained, and eating sugar can balance blood sugar, which can stimulate appetite and thirst, preventing dehydration. more water.

“Combination of sodium and other electrolytes with fluids and sugar is the fastest way to rehydrate at the molecular level,” Harbstreet added. This, rather than gulping down large amounts of water, is what supports the type of fluid that will help you feel full. better and better performance.

Not sure if you’re eating enough carbs and sugar to fuel your body and exercise? Think about how you feel physically and mentally.

“You should feel focused, energized (even if you’re tired from training or racing) and able to recover before your next training session,” Harbstreet said. Although feeling hungry is normal, you should not feel ravenous, overly hungry or drained.

Schlichter shared some signs that you may not be there eating enough carbohydrates, such such as feeling hungry more often, not recovering from exercise, feeling like you’re not doing well, having low blood sugar, thinking about food often, waking up hungry at night, having frequent injuries, hair loss and loss of menstruation.

Jaeger says everyone is different, so he recommends talking to a sports nutritionist for specific recommendations, as well as regular carbohydrate intake. “Athletes need to eat carbohydrates most, if not all, food and snacks,” he said.

Food can help you improve your exercise and the enjoyment you get from it. For the best results, nutritionists agreed that simple, low-fiber carbohydrates are best before and during exercise to reduce the likelihood of stomach upset, while complex carbs (along with protein) are best after that to support recovery.

Schlichter says simple carbs can be found in fruit, bagels, waffles, white bread, electrolyte drinks (which contain sugar), juice and crackers, for example.

Complex carbs it can be found in beans, potatoes, corn, green peas, oats, brown rice and quinoa, among other things. If you’re not hungry after a workout, Harbstreet recommends choosing a lighter option, like a protein recovery shake or chocolate milk.

“There are pros and cons to choosing whole-food sources of carbs versus sports nutrition, but don’t be afraid to experiment and find what works for you,” Harbstreet said. “Generally, something will be better than nothing.”

Also, carbs and sugar are important to all of us, however, not just athletes. Our bodies are constantly working, burning calories and energy even when we don’t realize it.