PT Personal Trainers

Carbs, yes or no?

As we know, the consumption of carbohydrates associated to bread, pasta, cereal, rice, potatoes, some dairy products (containing lactose), and even some fruits (more rich in fructose) results in the increase of blood sugar levels.

On the other hand, we know that this does not happen when we consume meat, fish, vegetables and healthy fat sources such as nuts and seeds. This occurs because the carbohydrates are transformed into glucose and this is absorbed by the cells via the insulin that is secreted by the pancreas to glucose to reach the muscle, adipose tissue and liver.

Excess consumption of carbohydrates overwhelms the pancreas, forcing him to produce more insulin so that glucose reaches the blood and subsequently to those tissues and organs. Ultimately, this situation can cause Type II diabetes, characterized by too much sugar to constantly circulate in the blood without being transported to cells.

Apart from fat accumulation, excess insulin production is also associated with the production of other hormones that affect the functioning of the metabolism and inflammatory processes. There are also new studies linking neurological disorders with excess consumption of carbohydrates. Foods rich in gluten have also been associated with some degenerative processes.

Obviously does not want the elimination of carbohydrates, much less in the case of physically active but is chosen by hydrates that provide more vitamins, minerals and fiber and that do not stimulate the above cycle.

Unrefined grains such as oats, quinoa and rice, legumes such as beans and grains, tubers such as potatoes, sweet potatoes and yams, vegetables especially green vegetables and fruits with low glycemic index including berries, citrus fruits, peaches pears, apples, avocado, have a slower processing of glucose, since the glucose release is more continuous avoiding sugar peaks.

Personal Trainers Algarve recommends therefore reflect on the amount (varies depending on the purpose and body composition of each) and above all, the quality of carbohydrates consumed.

Prefer carbohydrates rich in fiber, vitamins and minerals, unrefined and that have no sugar added as whole grains, tubers, legumes and fruits with the lowest glycemic index. Also increase the consumption of vegetables healthy (rich in omega-3) and proteins (such as meat and fish) to which can reduce the consumption of carbohydrates.