Carbs - Are They Really That Bad For You?

This is a quick video where we explore the question of carbs and whether they are really that bad for your health as we have been led to believe. Make sure you read the detailed article that features more information about this in the link below
https://noregretspt.com.au/index.php/resources/blog/43-2014/435-stop-measuring-your-health-by-what-the-scales-say
The first thing that is often brought up about food when anyone asks what they need to do to get in shape, is: Do I need to cut back on the carbs? We have all heard this hundreds of times and in recent years with the evolution of the Ketogenic eating and Paleo style food plans this has become very popular. We now assume that carbohydrates are the enemy and basically fattening foods. Is this really true?
Unfortunately, the answer I am going to give you is not that simple for I will say it is both no and yes!

Over the many years of being in the health industry I am becoming more and more open to many ideas and different methods and appreciate the fact that we may sound contradictory at times. I always wanted to have a template or simple way that would work for everyone, whether it was for exercise or nutrition and teach people how to do it themselves. I found that every time I went down that path I would encounter big problems.

For every person I would be able to help there would be someone that would be worse from using that identical approach. On a biochemical level each of us is as unique as we are in our fingerprints meaning the way we respond to exercise and nutrition will be different. It is up to each of us to find what works best for you by experimenting and finding the right balance in your training and eating habits. Once you find the right mix it is easier to stay on track and maintain optimal health.
How Much Carbohydrate Should We Eat?

This is impossible to give a clear cut recommendation as carbohydrate demand is going to vary from person to person and is going to depend on physical activity level, but here is some general guidelines.

The liver stores about 90 grams of carbohydrate, skeletal musclestores300 grams, and bodily fluids contain 30 grams. A completely sedentary person will primarily be tapping into the liver’s glycogen stores in order to stabilize blood sugar between meals. In the absence of physical activity, then, it makes sense to use about 100 grams per day as an initial target.

Someone whose physical activity is no more intense than walking is unlikely to begin tapping into their muscular glycogen supply. Greater intensities, however, such as running or weight lifting, will do so. It is almost impossible for someone to more than guess how much muscular glycogen they would burn through with any particular physical activity pattern, but it is reasonable to say that a very active person could add another 300 grams of carbohydrate on top of the initial 100 grams.

In fact, the primary metabolic consequence of consuming 500 grams of carbohydrate in an otherwise healthy person, regardless of physical activity, is to shift that person’s metabolism almost entirely toward burning carbohydrate for energy. These numbers should not provide more than an initial guideline.

If someone wishes to restrict carbohydrates to less than 100 grams per day a careful approach to safety would be to monitor stress, thyroid, and sex hormones, to ensure they all remain in optimal range. Physically active people should be aware that they may need considerably more than 100 grams to prevent these hormones from going out of range.

Some may do very well with low carbs but for most of us, keeping carbs too low for too long can have disastrous consequences. People who are sedentary and cannot work out as they are very limited with their movement it makes sense that their carb intake needs to be lower. They will do great with more restriction as it will be easy for them to put excessive weight on as they do not burn enough energy throughout the day.

However, for those people who like to run and cycle 2-3 times per week and lift weights 3 times per week, restricting the carb intake too drastically can have a negative effect on the body’s performance and potentially lead to problems like:

Decreased thyroid output
Increased cortisol output
Decreased testosterone
Impaired mood and cognitive function
Muscle catabolism
Suppressed immune function
Digestive issues

In other words: metabolism might slow, stress hormones go up and muscle-building hormones go down. This is when you begin to feel crap, tired all the time, sluggish, cranky, and don't sleep too well, which ultimately affects my digestion. And when this happens my health takes a downward spiral.
As you can see it is not quite as simple as it seems

Видео Carbs - Are They Really That Bad For You? канала Noregretspt