The type of food you choose is important for optimizing your energy level. When you eat carbohydrates, make the majority of them high-quality: whole grains, fruit, starchy vegetables (i.e. potatoes, corn, peas and winter squash), and beans. All carbohydrates supply your body with energy in the form of glucose, also referred to as blood sugar. High-quality carbohydrates provide you with sustained energy because they help to keep your blood sugar stable. Contrarily, low-quality carbohydrates such as white bread, corn flakes or candy, which are more processed, have little or no natural fiber and are usually higher in sugar, cause your blood sugar to spike. This gives you a burst of energy for a short period of time (typically 20 – 30 minutes). Then your blood sugar rapidly drops leaving you feeling tired and drained. Think of how you feel after eating sugary candy or drinking regular soda. Do you tend to experience an increase in energy but not long afterwards can’t figure out why you feel tired and worn out? Perhaps it’s a result of how you are fueling your body. Use these sugary foods as occasional treats, not a replacement for a mid-day meal or snack. High-quality carbohydrates are also superior to low-quality carbohydrates because they have abundant naturally occurring vitamins, minerals, phytochemicals, and fiber. Fiber is important for digestion and helps to maintain a controlled absorption of glucose, keeping you feeling fuller for longer.
Excerpt taken from article first published in The Times, February 2010.
For additional information, visit http://www.active.com/nutrition/Articles/Why-Are-Carbs-Important.htm
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Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT. She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. For more information, call 860-917-6131 or go online to www.fitnutrition.net. Join FitNutrition, LLC on Facebook.
