Myth 4: Are Carbohydrates Harmful to Health? - The Truth About Athletes' Energy

Misconception

My husband, Doug, is an athlete; he is tall, strong, and determined. During the day,

Doug is an Emmy Award-winning sports producer. In his spare time, he enjoys exercising and many outdoor activities.

Outdoor sports, including mountain biking, rowing, and hiking. To maintain his physique, Doug...

He knows the exact figures for his waist circumference and muscle mass. When he overeats, he subconsciously touches...

I can feel my own waist, and I can intuitively tell when my waistline has increased or decreased.

I remember a very busy summer several years ago, Doug felt particularly tired after an event.

He didn't know why he was so tired. Before this, he had just finished a physical exam and received a health certificate.

Certificate of Health.

However, I think he should have checked his diet. At the time, Doug was consuming too many carbohydrates.

Confused by the claim that it was harmful to his health, he consumed large amounts of protein and vegetables. One aspect of his diet...

Part of it is milkshakes-I rarely walk into the kitchen and don't see a gooey blender. He

He likes to drink these milkshakes. He occasionally adds some fruit to his milkshakes, but rarely. So, from

He consumed very few carbohydrates in his milkshakes. Furthermore, Doug almost never ate breakfast.

I told him he was probably overtrained and malnourished-that's why he felt so tired.

Two simple reasons. When your body's carbohydrate levels drop, your body will draw from its stores...

You get your energy from carbohydrates (glycogen). When your body's carbohydrate reserves decrease, you'll feel...

You feel weak and listless. You will only feel better if you replenish your energy with carbohydrates from your diet.

Doug usually runs on an empty stomach, which depletes his energy. Therefore, his body urgently needs...

Replenish carbohydrates. Doug disagrees with me. He prefers protein and basically doesn't eat carbohydrates.

He also insisted that his diet was nutritious and that his fatigue was not caused by his lifestyle.

I said we should at least prove my theory. In the end, Doug took my suggestion.

We increased the proportion of carbohydrates in his diet: whole-grain cereal for breakfast; lunch...

Add a banana to your protein shake, and replace sandwiches with whole-wheat dark bread; eat brown rice for dinner.

Rice or baked potatoes-all of these are considered unhealthy by our carb-phobic society.

Healthy food.

A few days later, Doug felt his energy had returned. He provided ample time for his vigorous activity.

He's been telling me more than once that he feels incredibly energetic after changing his diet. He's benefited from this...

One lesson learned from this experience is that carbohydrates are not the enemy.

Basic knowledge of carbohydrates

Let's quickly learn about carbohydrates. What are carbohydrates? Carbohydrates...

Do carbohydrates make us fat? How much carbohydrate do we really need? How should we remember them?

Record your intake? These questions sound complicated, but with one or two methods, it's like...

It's as easy as dunking under the basket.

First, by definition, carbohydrates are the sugars, starches, and other carbohydrates found in our food.

Fiber. The most common type of sugar is sucrose, which is the granulated sugar you are most familiar with. Most plant-based foods contain fiber.

Grains, whole grains, pasta products, fruits, and vegetables are all starchy foods, also known as complex starches.

Carbohydrates. Sugars and starches are our body's best fuel. But the problem is, any food that doesn't...

Excess fuel from combustion is stored in our fat cells, and once they settle in...

Difficult to remove. Fiber is found in plant-based foods, particularly starchy foods and vegetables with lower starch content.

Indigestible residue. Fiber ensures regular bowel movements.

Carbohydrates are also a major source of various vitamins, minerals, and antioxidants. Foods containing carbohydrates...

Foods containing this compound include grains such as rice, wheat, barley, and oats; and cereals, including various packaged cereals.

Grains; bread and pasta products; pods and beans; all vegetables; all fruits and desserts.

Such as candy, soft drinks, jams and jellies, cakes, and all sugary foods.

Facts

Many dieters forget that our bodies need carbohydrates to burn fat.

When fat is broken down into energy, a series of complex chemical reactions occur within the cell. Fat is like a fireplace.

There's a piece of wood waiting to be lit. Carbohydrates are the match that ignites fat at the cellular level.

If there aren't enough carbohydrates in the main phase of the energy production process, fat will simply stagnate.

Burning. In other words, fat cannot be burned cleanly or completely.

Carbohydrates have always been considered junk food, and we have been encouraged to avoid bread.

They eat a variety of foods, avoiding white foods and replacing potatoes with pork skin. Why is this? Why do we do this?

Why are we so afraid of carbohydrates, and why are they so disliked? This is to some extent...

This is attributed to the low-carbohydrate diet craze that has been popular over the past decade.

Facts

A widely accepted belief is that sweets or "bad carbohydrates" can cause problems in the body.

These foods raise blood sugar and insulin levels, so consuming them could lead to type 2 diabetes.

It's not true that diabetes is caused by a combination of factors, including genetics and lifestyle. And...

Being overweight does increase your risk of developing type 2 diabetes, so you must be mindful of what you eat.

The calories you consume include carbohydrates. If you have a family history of diabetes, you must consider...

Consider how to balance the food you eat with your exercise. Good nutrition and a regular routine are key.

Exercise is one of the two powerful ways to reduce the risk of developing this disease.