Simplifying the complexity of complex carbs: Are you eating the wrong foods?

By Garnet Patel

You have heard the expression— “Your body is a machine, so feed the machine”. While being a very true statement most people have no plan of attack of what to properly feed their body. For those who are trying to build muscle with protein the old rule of eating the equivalent of your body weight in grams still holds true. However, you need to help your body utilize those proteins and provide an easier transition for glycogen and insulin level conversions. Ok, now that I have made you say– “Huh, what?” Let’s break this down into simple terms you can understand. Our bodies go through an amazing conversion process when utilizing food. What people have the hardest time understanding is the necessary consumption of sugars. We have been made to believe that sugar is not our friend. Folks learn to accept this fact—not all sugars are bad. In fact, sugar is a necessity to maintain balance. The good foods we consume must have a combination of protein, fat and carbohydrates (sugar).

There are two types of sugars. For the purpose of this article let’s define them as Complex Carbs (good sugar) and Simple Carbs (bad sugar). So that you understand the difference– processed foods like cereal, white rice and candy are categorized as Simple Carbs. Complex Carbs are food likes potatoes, brown rice and natural oatmeal. So where does fruit come in. By definition fruit is not a processed food and is categorized as a Complex Carb. However, you should be mindful of which fruit and how much fruit to consume. Some fruits may consist of water and a high concentration of sugar. Thus I usually instruct my clients to eat fruits with a high water content. Think watermelon, orange, apples. Fruits that I do not recommend are bananas, thick melon, raisins or any dried fruit. If you are planning to do a high cardio workout or go for a long run then I would suggest eating pineapple. Otherwise it is not something I would recommend. These fruits are delicious but are loaded with sugar which spikes glycogen levels– trust me that is not a good thing. It creates a Low which brings about that craving feeling thus makes you eat more. Your body is always trying to maintain balance so when Simple Carbs (bad sugar) causes a glycogen spike your body has to create a Low to maintain proper balance and that is why we get hungry and tired. Also referred to as Crash or coming down from a Sugar High. With Complex Carbs (good sugar) you avoid the Crash. They are ideal for creating energy to use for a longer period of time. This will aid in preventing you from getting tired too quickly.

Adjust your life style to include Complex Carbohydrates and you will find you have more energy and an overall better feeling.