In our past installments, we have concentrated on whole meal plans and good combinations of food to eat whether you are preparing the meals yourself or if you are eating while on the road. Now we will delve a bit further into what carbohydrates are, when they should be eaten throughout the day and what foods are good sources of this nutrient.

We first need to understand what a carbohydrate is.  Carbohydrates are essential nutrients that provide energy to all humans and animals. They are one of the three building blocks (fat, protein and carbohydrates) that are important to building and maintaining a healthy lifestyle. We will learn about three types of carbohydrates that your body will efficiently use as energy and to maintain a healthy digestive system: starches (or complex carbohydrates), simple sugars and fiber.

Starches are a form of carbohydrates that are processed and utilized by the body over a long period of time. When these types of carbohydrates are consumed, it takes time for your body to break down these foods to digest. Thus due to the slow digestion process, they are used as energy throughout the day. Complex carbohydrates are best consumed in the morning with breakfast, in the afternoon with lunch and after a training session on the mat or in the gym. During these times, starches become beneficial because they are used to sustain energy levels between meals to give you the energy you need to get through your busy day. The types of starches that are best for your body are potatoes (white, red or sweet), oatmeal, rice (brown or white) or beans (dried, pinto or kidney).  Stay away from any starches that are made from white flour (breads, pastas and fast foods). These foods containing white flour are refined and will be stored in the body as pure sugar thus become more susceptible to turning into fat in your body. A good rule of thumb is to always have a source of protein with these carbohydrates so that the digestive process is slowed down even further, sustaining your energy levels for a longer amount of time.

Simple sugars are the carbohydrates that your body burns more readily and provide a quick burst of energy to the body. When these carbohydrates are consumed they are quickly broken down by the body. These types of carbohydrates are commonly referred to as fast acting carbohydrates. These carbohydrates are best utilized between your larger meals and before a training session.  They are good to have as a snack in between breakfast, lunch and dinner. Good sources of simple sugars come from certain fruits (apples, oranges, pears, berries and melon). These types of carbohydrates should be used sparingly because they are sugars and could hinder the process of reducing stored bodyfat. Simple sugars that you want to avoid are table sugar, cookies and candy, soda and cereals. These sugars are refined and contain fat storing ingredients such as high fructose corn syrup, modified corn starch and partially hydrogenated oils, all of which are processed forms of sugar and fat. So the next time you pick up a cookie, remember that an apple is much better on energy levels.

Fiber is the third form of carbohydrate.  Many people who follow a certain diet fail to realize the importance of fiber to the body. Fiber serves multiple purposes: (1) it helps keep a healthy digestive system, (2) reduces the chances of developing colon cancer and (3) helps burns fat by wasting excess calories.  To maintain a healthy lifestyle, a good dose of dietary fiber is 10 grams taken twice a day. A good fiber supplement like Metamucil will help you consume the intended amount. Fiber also comes from certain vegetables such as broccoli, salad and cauliflower. Good sources of starches that also contain fiber are barley, oats and wheat germ.

Carbohydrates is one of the three essential food sources to leading a healthy lifestyle. You have just learned the different types of carbohydrates there are, what are good sources of each and when the best time to take them is. Picking the right source of carbohydrates can mean all the difference. So now all you have to do to make this work for you is to make the decision to use what you just read and learned. You know from TSMMA that it takes DISCIPLINE to be good, same applies here when you choose to eat right, DISCIPLINE.

John "SCHAK" Hnatyschak