Sometimes it may seem like there is too much fuss about carbohydrates. Rarely, if ever, are they neglected in a diet or nutrition conversation? But is their importance overstated? And just how accurate is the information spread about carbohydrates?These are profound questions beyond the scope of this discussion. That said, we will touch on these topics indirectly as we talk about timing and consumption of carbohydrates.
Type 2 diabetics are aware their carbohydrate intake has an effect on their body’s blood sugar. Which leads us to our first point: carbohydrates need not be totally avoided, because they are not altogether harmful. It is only under certain circumstances the situation gets out of hand leading to a continual rise in blood sugar and in turn pre-diabetes or Type 2 diabetes. Being…
- physically inactive,
- eating an unhealthy diet containing too many sugary foods, and
- lacking in control of portion sizes,
are some of the culprits.
Timing and the consumption of carbs are essential to healthy living. By choosing to eat your carbs at the wrong time, you leave yourself vulnerable to elevated blood sugar and weight gain, which act as catalysts in the development of Type 2 diabetes.
In short, you should aim to consume most of your carbohydrates around the time you engage in physical activity. Eating carbs before exercise will give you a boost in energy, which is useful if you are going to have a moderate to an intense workout. A fruit like an apple or banana is an excellent choice.
More importantly, the carbs you consume after exercise will be used to replenish the carbohydrates your body spent for energy. Provided you do not over consume, eating carbohydrates after exercising is beneficial to the body. A blood sugar spike following a workout is not harmful because nutrient partitioning is necessary at this time.
Furthermore, it is unlikely you will eat all of your daily carbohydrates before or after exercise: this is why it is important to eat healthy sources throughout the rest of the day. Complex carbs such as…
- whole grains,
- fruits, and
do not have adverse effects on blood sugar. Not to mention they contain vitamins and minerals as well.
Carbohydrates are essential. And the importance of their timing and consumption should not be understated.
You will be doing yourself many favors health wise if you structure most of your carbohydrate intake around your exercise routines. Whether it is a walk, a jog, or a resistance training routine is irrelevant. After all, by this point in time, you already know you have no choice but to exercise in some way if you expect to be healthy.