Swole Food (Carbohydrates)

Carbohydrates

In the second part of my Swole Food series, I will talk about carbohydrates or carbs for short.  Carbs is the body's main source of energy.  Like protein, each gram of carb is made up of 4 calories.  Carbs can come in two different forms - complex carbs or simple carbs.

Complex Carbs

Complex carbs are also know as slow digesting carbs.  Meaning these type of carbs stay longer in your system.  Complex carbs are also rich in fibers, vitamins, and minerals.  Examples of complex carbs are brown rice, sweet potatoes, oatmeal, whole wheat bread, beans, yams, or any vegetables.  People should eat more complex carbs than simples carbs because they are more nutrient dense and provide better source of energy for the body to use.  Generally before workouts, consuming complex carbs will help with providing energy throughout the workout.

Simple Carbs

Simple carbs are basically sugar.  They are also known as fast digesting carbs.  Meaning these carbs are digested faster and enters your blood stream faster.  These type of carbs have less nutritional value than complex carbs.  People with diabetes should try to avoid eating simple carbs as opposed to complex carbs.  Simple carbs are best for consumption after a workout to help with restoring energy back into the muscle fibers.  Examples of simple carbs are white rice, white bread, donuts, cake, or candy.

In my opinion, people should consume more complex carbs than simple carbs.  As mentioned before, they have better nutritional value and provide better source of energy.  A simple rule to remember is if the carb is brown, chow down.  If the carb is white, don't bite.  The recommended amount of carbs to consume per day should make up around 45%-65% of your calories.  Carbs should make up the majority of your diet as in vegetables and whole grains.