An in depth look at sugars and carbohydrates

Wrapping Things Up Have you ever wondered the following:

An in depth look at sugars and carbohydrates

Have you ever wondered the following: Do whole gains have more nutritional value than refined grains? To avoid fructose overconsumption should you cut down on fruit? There are many classifications for carb based foods and even terms for specific types of carbohydrates.

People believe that sugar is very fattening, and calorie to calorie is more fattening than other carbs. There are others who will preach all carbs will turn to glucose within the digestive system and also agree to the fact that a calorie is a calorie.

There are a whole load of varieties of food, all of which have different effects on your metabolism and they all have different absorption rates, which is one of the reasons why calorie for calorie whey is less fattening than fat. It is important to keep pragmatics and academic when it comes to your research on nutrition.

To make a more accurate decision we need to get out of the mind frame of: It is apparent that most research on different carbohydrates on body composition is actually methodologically flawed.

There is a lot of research on sugar that is actually tested on rats, to get a more clear understanding on sugar we would ideally want tests done on different groups of people, composed of different body types ectomorph, mesomorph etc. Luckily for you I have gone through an enormous amount of literature to find some great examples of science studies that show us the information we are looking for.

Classification of carbohydrates depends on the chemical structure of the food and the rate of sugar digestion and absorption. Simple Carbohydrates will contain either one or two sugars whist complex carbohydrates will contain three of more sugars, as defined by the Medline Plus Medical Encyclopedia.

Simple carbs will contain: Complex carbs which can sometimes be called starches will contain: Please note that the distinction of complex and simple carbohydrates is totally arbitrary. When we reach molecule 3 of sugars we start to classify it as complex, so given this, will it have much bearing on a bodybuilder if a carbohydrate is simple or complex?

A study I found, which consisted of people, had one group eat a diet which was high in complex carbs and had another group eat a diet which was high in simple carbs.

It is to be noted both of these diets contained the same amount of carbohydrates and calorie count. The study found that there were no differences in fat loss or muscle depletion; they did find identical effects on blood lipid levels. To further support these findings, other reports and studies have found that diets containing different amounts of sugar intake resulted in the same body composition changes.

Another recent study found that changing fructose for other iso-caloric carbohydrates causes no effects to weight gain. The Food and Agriculture Organization and The World Health Organization are hoping these terms can be deleted and replaced with the GI value and the total carbohydrate content of the food.

The GI glycemic Index is a way to rank the carbohydrate content within food on a 0 — scale, defined by the extent to which blood levels are raised after eating.

Foods which are absorbed and digested at a rapid rate will result in fluctuated blood sugar levels, these will be high GI foods. Low GI foods, due to their nature of slow digestion and absorption, will produce a slow gradual increase in blood sugar levels.

A recent study using different weight loss diets, that contained the same energy content and macronutrient composition but had different glycemic index levels, found no changes in fat loss or muscle retention amongst the groups.

Further analysis showed that the glycemic load within the diets had no effect on appetitive as perceived by fullness, ad libitum food intake, hunger and compliance.

Even more analysis found no changes to health markers such as: The only affected changes were a decrease in LDL cholesterol within the low glycemic load group. If you are wondering, the above would also apply to bulking as these tests were performed with weight gain as the target, instead of weight loss.

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A review that included in-depth meta-analysis and systematic analysis supported the above results and concluded that the effects on health markers are highly dependent on their initial values.

They also found low glycemic load diets were only affected on people who were unhealthy in the first place, think obese of diabetic people; to healthy people there was little effect.

An in depth look at sugars and carbohydrates

The GI rates of the foods you eat make no difference to your performance levels when participating in anaerobic strength training. Needing carbs for energy is a psychological idea anyway. Energy is measured in calories, energy in psychological terms is the result of sympathetic nervous system activity, and the intake of carbohydrates actually decreased this.

Replacing sugar based products with grain products, and swapping white rice for brown rice, as was done in some of the above studies did show changes to the glycemic index and load, and also insulin index. To sum it up glycemic levels and insulin index do correlate strongly with the only differences being down to the fat and protein content within the food, not the carbohydrate content.

This means the above statements about glycemic index also holds true for insulin index. You can get ripped and shredded without limiting yourself to just brown rice as your only source of carbs. The total amount of carbohydrates is what matters because carbohydrates contain calories.

To bodybuilders the sugar and insulin levels are irrelevant, what is important is what else is in the food.

To sum it up, a carb is a carb.Sep 18,  · In-Depth Look at Carbohydrates Everything you need to know about carbohydrates including carb types, GI, digestion, fiber, glucose and relationship with fat storage and physical activity.

Carbohydrates are the human body’s key source of energy, providing 4 calories of energy per Doug Lawrenson. Low-carb, no-carb, slow carb? We take a close look at the research on carbs and weight loss. In-Depth Look at Carbohydrates Author: Doug Lawrenson Simple carbohydrates or sugars may cause a fast rise in blood sugar, thereby stimulating excess insulin production, which causes a fast drop in blood sugar.

Glucose and Maltose have the highest glycemic effect.

An in depth look at sugars and carbohydrates

Carbohydrates are an essential part of a healthy diet, and provide many important nutrients. Still, not all carbs are created equal. Here's how to make healthy carbohydrates work in a balanced diet: Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar.

Carbohydrates and Sugars Carbohydrates are one of three basic macronutrients needed to sustain life (the other two are proteins and fats). They are found in a wide range of foods that bring a variety of other important nutrients to the diet, such as vitamins and minerals, phytochemicals, antioxidants, and dietary fiber.

As an example of what a good diet plan based on all of this information would look like it should be very high in vegetables and protein, with moderate amounts of healthy fat (high in omega-3), and very low in sugars and carbohydrates.

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