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Babyfaced Assassin
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Thought I'd share this article i received
Critical Carbs
How Dietary Carbohydrates Play a Vital Role in
Building Tissues, Igniting Energy and Improving Your
Survival Capabilities
Dietary carbs are currently regarded as the culprit for most modern
human diseases including diabetes, cardiovascular disease and
neurodegenerative diseases. Indeed, numerous studies demonstrate the
association between over consumption of carbs and a high percentage
of blood sugar problems, obesity and cognitive impairments among
modern humans from all age groups.
Consequently, carb-bashing today is at an all-time high. Many people
develop carb phobia and low or no carb diets are now the darling of
the media. So it seems, the two most popular dietary methods are
currently carb or calorie restriction. Most, if not all diets are
based on either one or both methods.
Yet, in spite of the growing awareness of the hazards of over
consumption of carbs and calories, the rate of weight gain, obesity
and blood sugar related diseases is still accelerating. To make
matters worse, people who follow extreme low calorie or low carb
diets often face unpleasant symptoms including mental and physical
fatigue, chronic cravings for carbs (in particular sweets), loss of
libido and severe mood swings. Bodybuilders, who try to slim down
via low calorie low carb diets, often face similar adverse symptoms
in addition to loss of muscle mass and strength.
Obviously, something must be wrong with the assumption that chronic
carb and calorie restriction is the practical solution for most of
modern disease. Even though the idea of carb and calorie restriction
may very well work theoretically, in practical terms (in vivo) it
fails.
The purpose of this article is to shed some light on the critical
role of dietary carbs in human metabolism as well as to challenge
the notion that carbs aren't essential for human survival. Finally,
conclusions are presented together with some practical methods as to
how to take advantage of dietary carbs for reaching a desired
metabolic potential to build lean tissue (including muscles), burn
fat and increase energy production.
Maximum Oxygenation
Maximum oxygenation is a biological term that describes maximum
energy production from metabolic processes that require oxygen.
Active individuals, including athletes and bodybuilders, should note
that maximum oxygenation is a principal key to maximum performance.
The upcoming paragraph may be somewhat technical. Nevertheless,
understanding this topic could mean the difference between average
and superior capability to build muscles and ignite energy.
Living organisms derive most of their energy from
oxidation-reduction (redox) reactions, which involve the transfer of
electrons to the respiratory chain complex (an aerobic
energy-yielding metabolic process that involves interaction between
hydrogen protons and oxygen). Aerobic energy production requires
oxygen and yields most of the energy needed for survival. In fact,
the electron transfer system (oxidative phosphorylation) yields ten
times more energy than the Krebs cycle itself.
Dr. Otto Warburg, one of the world's foremost leading biochemists,
won a Nobel Prize for his basic work with respiratory enzymes and
cellular energy production. He discovered and characterized certain
nucleotide compounds and proteins, which are necessary for the
actions of the respiratory chain, which, as noted, yields most of
the energy needed to maintain an optimum metabolic state.
Dr. Warburg suggested that energy released in the oxidation of
foodstuff may be conserved and transferred via a special mechanism
for use in synthesis and growth. On the other hand, anaerobic
respiration (an energy yielding metabolic process that does not
require oxygen) may adversely catabolize and damage healthy tissues.
Dr. Warburg and other researchers showed that there is indeed a
relationship between anaerobic respiration, tissue destruction and
cancer. Dr. Abram Hoffer and Dr. Morton Walker, in their book
Smart Nutrition (Avery 1994), suggested that anaerobic respiration is
the most primitive energy producing method compared to aerobic
respiration which is a later development in the evolution of life
from unicellular to multicellular organisms. It is likely that
multicellular organisms did not develop until cells became aerobic.
According to this theory, the switch back from aerobic to anaerobic
respiration brings the cell back to a primitive condition that may
cause uncontrolled cell division and a resultant catastrophic damage
to the whole organism. As you're about to see, aerobic respiration
clearly depends on dietary carb utilization and the production of
substrates and enzymes that serve as energy molecules. All energy
molecules are, in fact, made from nucleotides. Most important, all
nucleotide material, including all energy molecules, are derived
from glucose that is then predominantly derived from dietary carbs.
The Essential Role of Carbs
It is commonly assumed that carbs serve as fuel and nothing more.
This assumption is wrong and quite misleading since it fails to
recognize the main biological functions of carbs, which go far
beyond being just a sheer substrate for energy. Evidently, optimum
carb utilization from food is critically necessary in order to
afford full activation of two vitally important metabolic pathways,
which are bound together: i) the pentose phosphate pathway and
ii) the uronic acid pathway.
As you'll soon see, these pathways play essential roles in
facilitating DNA, RNA and nucleotides synthesis as well as steroid
hormones production, enhancing immunity and generation of energy. As
such, these pathways regulate hormonal actions, rate of tissue
regeneration as well as protection against DNA damage and disease.
Most important, both pathways' actions depend upon dietary carb
consumption and utilization.
The Pentose Phosphate Pathway
The pentose phosphate pathway (PPP) is an anabolic process that is
derived from glucose metabolism and occurs mostly (but not
exclusively) in the liver. It utilizes pentose (a five-carbon sugar)
from and glucose (a six-carbon sugar).
The pentose phosphate pathway's primary functions are:
To generate the energy molecule NADPH for biosynthesis reaction
in the cells
To provide ribose-5 phosphate for the synthesis of nucleotides
and nucleic acid including DNA and RNA
To metabolize dietary pentose from the digestion of nucleic acid
To biosynthesize steroid hormones and fatty acids (by utilizing
in NADPH)
To regenerate the most powerful antioxidant glutathione enzyme
and thereby protect cells and mitochondrial DNA from oxidative
stress and aging
To support the production of UDP glucuronic acid, that is
essentially important for overall detoxification. Hormonal transport
production of proteoglycan and glycoproteins and the synthesis of
sphingolipids (lipids that are necessary for detox and neural
protection)
The Adverse Effects of Low Calorie and Low Carb Diets
As you can see, the pentose phosphate pathway controls critical
metabolic functions. However, in times of a desperate need for
energy, such as during prolonged fasting or due to low calorie
diets, the pentose phosphate pathway may shut down its main
functions and instead switch into sheer energy production. It is
likely that energy demand is a top priority for the body and
therefore, in times of desperate need for energy, the body would
suppress certain important metabolic pathways to accelerate
immediate energy production. In fact, 30 percent of liver glucose
oxidation can occur via the pentose phosphate pathway.
Consequently, dietary carb utilization is a factor that can
significantly influence the pentose phosphate pathway's actions.
Since the synthesis of glucose from protein or fat (gluconeogenesis)
is in fact a limited metabolic process that occurs mostly in the
liver (muscle can't produce glucose), it is reasonable to conclude
that severe low carb diets, for active individuals in particular,
which chronically over-restrict dietary carb consumption (under 100g
of carbs per day), may adversely affect the pentose phosphate
pathway due to insufficient glucose supply and increased energy
demand.
The pentose phosphate pathway's actions also decreases with age, a
fact that may contribute to the decline in steroid hormone
production, muscle waste, increased vulnerability to disease and
reduced energy production. Finally, it's important to note that
insulin sensitivity is necessary for optimum glucose utilization and
the activation of the pentose phosphate pathway.
Glucuronic Acid Pathway (or Uronic Acid Pathway)
The glucuronic acid pathway, or as it is called, uronic acid
pathway, is also derived from glucose metabolism, mostly in the
liver. Its active compound UDP glucuronic acid is a co-enzyme
responsible for binding with toxins to facilitate their elimination.
In that respect, UDP glucuronate conjugates with endotoxins such as
bilrubine (a toxin metabolite of hemoglobin and dietary meat) as
well as sulphoric acid and thereby protects the body from
endotoxicity and exposure to carcinogens.
SIDEBAR: Meat Eaters and Coffee Drinkers
Meat eaters and coffee drinkers should be aware of the important
role that glucuronate plays in overall detox, in particular with
regard to the digestion and assimilation of animal protein and the
neutralization of coffee acid toxin compounds.
The Uronic Acid Pathway is a primal evolutionary metabolic process
that initially synthesizes Vitamin C (ascorbic acid) in mammals,
except in primates including humans. Nevertheless, UDP glucuronic
acid's primal actions include:
Detoxification
The transport of fat soluble hormones and substances to target
tissues for subsequent release
The production of proteoglycans and glycoconjugated compounds
such as glucosamine glycan and glycoproteins, which perform critical
immune and hormonal signaling functions on the cell surface and in
the extracellular matrix. Some proteoglycans serve as growth factor
receptors.
The uronic acid pathway also regulates the production of
sphingolipids (lipids which are based on a lipophilic amino alcohol
backbone rather than glycerol). Sphingolipids play an important role
in transduction signals, protection against toxins, viruses and
bacteria, activation of cell receptors and neuroprotective actions.
The glucuronic acid pathway functions depend on the pentose
phosphate pathway and therefore depends on overall glucose
metabolism. Evidently, both pathways' optimal actions requires
sufficient dietary carb utilization.
In summary, dietary carbs and glucose utilization go far beyond just
sheer energy production. Chronic carb or calorie over restrictions
may help one lose fat in the short run. However, in the long run,
such dietary methods may diminish the essentially important pentose
phosphate pathway with its related UDP glucuronic acid functions and
thereby adversely affect critical metabolic processes including
steroid hormone synthesis, nucleic acid and nucleotides production,
tissue repair, removal of toxins and overall generation of energy.
Bodybuilders and athletes should never overlook the important role
of carb utilization in muscular development and overall performance.
Nonetheless, the question remains - how can one practically consume
carbs in order to maximize all the beneficial effects without
causing insulin resistance or fat gain?
How To Take Advantage of Dietary Carbs for Building Lean Tissue,
Removing Toxins, Burning Fat and Igniting Maximum Energy
Avoid prolonged low calorie or crash diets to grant sufficient
energy supply necessary for optimum function of the pentose
phosphate pathway and the related uronic acid pathway
Avoid chronic carb over restriction due to prolonged very low or
no carb diets. Insufficient carb utilization may adversely affect
the pentose phosphate pathway and its related UDP glucuronic acid
functions.
Limit your carb consumption to one meal per day, preferably at
night. That way you may be able to keep high insulin sensitivity
toward the end of the day and thereby afford optimum carb
utilization.
You can opt to cycle between days of low carbs and days of
moderate to high carbs. This method could be highly effective in
protecting against insulin resistance and preventing fat gain, while
maximizing carb utilization for overall regeneration of tissue and
ignition of energy. For instance, you can incorporate a high carb
day followed by two days of low carbs (high fat), followed by a
moderate carb day, followed by a low carb high protein day, and so
on.
Minimize simple carb consumption. Prioritize your dietary carb
intake. Always choose complex carbs with low a glycemic index and
those that are naturally high in fiber. The best choices for carb
food are legumes, roots, squashes, barley, oats, wild rice and
quinoa. Whole complex carb food releases glucose at a slower rate
than simple carb food and therefore may afford better glucose
utilization with a decreased risk of insulin and blood sugar
fluctuation.
Do not eat carbs alone, in particular grains or roots. Always
combine these carbs with protein or fat to decrease their glycemic
effect. Carbs alone may provoke an insulin spike and a consequent
low blood sugar with symptoms such as dizziness, fatigue,
irritability, headaches and a craving for sweets. Bodybuilders and
athletes should carefully design their pre-workout recovery meals to
contain a high ratio of protein to carbs.
Eating low glycemic whole fruits such as apples, berries or
kiwis on an empty stomach is ok. Nonetheless, it is highly
recommended to squeeze lime or lemon juice on the top. Acid slows
the rate of carb absorption. The fiber in whole fruits significantly
reduces the sugar impact and effectively enhances overall detox.
Take multivitamin and multimineral supplements as well as EFAs
to facilitate optimum assimilation of all essential nutrients. A
lack of even one essential nutrient may lead to severe metabolic
impairment and compromise the ability of the body to utilize glucose
and energy. B vitamins, in particular, are precursors to co-enzymes,
which are vitally important for glucose and energy utilization.
Antioxidants are necessary for protection against oxidative free
radicals and overall detox. Note that active individuals, including
bodybuilders and athletes, need to increase essential nutrients and
antioxidant intake due to higher food consumption and increased
oxygenation with their respective waste and toxin metabolites.
Final Notes
Dietary carbs should be regarded as a double edge sword.
Nonetheless, in times of so much confusion as to what to eat and how
much, it's important to present another way of looking at food,
including carbohydrate-rich foods.
Food should be regarded as a source of complete nourishment and as
such, it should satisfy three requirements:
Food should supply all essential and conditionally essential
nutrients
Food should be clean of chemical toxins. It should smell and
taste well and be fully digestible.
Food should supply an optimal amount of energy substrates
(including glucose) to satisfy the body's metabolic needs. Optimum
means: the right amount needed - no less, no more!
Dietary carbs are a most viable source of conditionally essential
glucose as well as fiber, minerals, oils and phytonutrients. Carbs
add unique taste, smell and aroma to food and are considered the
cleanest and most digestible fuel. One should never dismiss the
importance of smell, taste and overall satiety from food. Hunger and
satiety mark the presence of most powerful neuropeptides that aside
from regulating feeding cycles, also regulate hormonal secretion,
sleep-awake cycles, aggression and relaxation, regeneration of
tissues (growth), overall energy expenditure and rate of fat
burning.
From that aspect, both sensation of hunger and satisfaction from
food are necessary for maximum nourishment. Food works as a source
of nutrients and also as a neurocatalyst for other numerous critical
metabolic functions that regulate the rate of growth, fat burning
and energy production. Chronically over restricting or eliminating
dietary carbs from one's diet may lead to severe consequences
including hormonal and neural impairments, stunted growth, sluggish
metabolism and advanced aging, notwithstanding chronic hunger, in
particular craving for sweets, mood swings, depression and fatigue.
Saying all that, carbs should always be treated as the fastest to
assimilate and most aggressive component of food. As noted, they
should never be consumed too often during the day to avoid insulin
resistance and blood sugar fluctuation.
Finally, use your instincts and common sense. Through trial and
error, you can find the right amount of carbs that your body needs.
Using old dietary methods such as carb depletion followed by carb
the loading will enable you to periodically consume a large amount
of carbs without gaining fat. Remember, what you see is what you
get, and in a related matter, what looks good, smells good and
tastes good is generally good.
Regardless of what many low carb advocates say, our human body is
well preprogrammed to ingest and utilize carbs. Therefore,
chronically over restricting or avoiding carbs may be biologically
perceived by the body as a suppression of a primal need. When you go
against your true nature, your body may come back with a vengeance
to reclaim what was taken away from it, and it will do so by
inducing an excruciating hunger with a chronic cravings for sweets,
that often leads to compulsive binging on carbs and undesirable fat
gain. Do not deny your body from its primal need to eat carbs. Do
not tempt to fool your body with carb substitutes and artificial
sweeteners. Nothing can take the place of real dietary carbs and
their critical function in your body.
NOTE: People suffering from diabetes and blood sugar related
problems should consult their physician or health professional
before adopting any dietary regimen.
Critical Carbs
How Dietary Carbohydrates Play a Vital Role in
Building Tissues, Igniting Energy and Improving Your
Survival Capabilities
Dietary carbs are currently regarded as the culprit for most modern
human diseases including diabetes, cardiovascular disease and
neurodegenerative diseases. Indeed, numerous studies demonstrate the
association between over consumption of carbs and a high percentage
of blood sugar problems, obesity and cognitive impairments among
modern humans from all age groups.
Consequently, carb-bashing today is at an all-time high. Many people
develop carb phobia and low or no carb diets are now the darling of
the media. So it seems, the two most popular dietary methods are
currently carb or calorie restriction. Most, if not all diets are
based on either one or both methods.
Yet, in spite of the growing awareness of the hazards of over
consumption of carbs and calories, the rate of weight gain, obesity
and blood sugar related diseases is still accelerating. To make
matters worse, people who follow extreme low calorie or low carb
diets often face unpleasant symptoms including mental and physical
fatigue, chronic cravings for carbs (in particular sweets), loss of
libido and severe mood swings. Bodybuilders, who try to slim down
via low calorie low carb diets, often face similar adverse symptoms
in addition to loss of muscle mass and strength.
Obviously, something must be wrong with the assumption that chronic
carb and calorie restriction is the practical solution for most of
modern disease. Even though the idea of carb and calorie restriction
may very well work theoretically, in practical terms (in vivo) it
fails.
The purpose of this article is to shed some light on the critical
role of dietary carbs in human metabolism as well as to challenge
the notion that carbs aren't essential for human survival. Finally,
conclusions are presented together with some practical methods as to
how to take advantage of dietary carbs for reaching a desired
metabolic potential to build lean tissue (including muscles), burn
fat and increase energy production.
Maximum Oxygenation
Maximum oxygenation is a biological term that describes maximum
energy production from metabolic processes that require oxygen.
Active individuals, including athletes and bodybuilders, should note
that maximum oxygenation is a principal key to maximum performance.
The upcoming paragraph may be somewhat technical. Nevertheless,
understanding this topic could mean the difference between average
and superior capability to build muscles and ignite energy.
Living organisms derive most of their energy from
oxidation-reduction (redox) reactions, which involve the transfer of
electrons to the respiratory chain complex (an aerobic
energy-yielding metabolic process that involves interaction between
hydrogen protons and oxygen). Aerobic energy production requires
oxygen and yields most of the energy needed for survival. In fact,
the electron transfer system (oxidative phosphorylation) yields ten
times more energy than the Krebs cycle itself.
Dr. Otto Warburg, one of the world's foremost leading biochemists,
won a Nobel Prize for his basic work with respiratory enzymes and
cellular energy production. He discovered and characterized certain
nucleotide compounds and proteins, which are necessary for the
actions of the respiratory chain, which, as noted, yields most of
the energy needed to maintain an optimum metabolic state.
Dr. Warburg suggested that energy released in the oxidation of
foodstuff may be conserved and transferred via a special mechanism
for use in synthesis and growth. On the other hand, anaerobic
respiration (an energy yielding metabolic process that does not
require oxygen) may adversely catabolize and damage healthy tissues.
Dr. Warburg and other researchers showed that there is indeed a
relationship between anaerobic respiration, tissue destruction and
cancer. Dr. Abram Hoffer and Dr. Morton Walker, in their book
Smart Nutrition (Avery 1994), suggested that anaerobic respiration is
the most primitive energy producing method compared to aerobic
respiration which is a later development in the evolution of life
from unicellular to multicellular organisms. It is likely that
multicellular organisms did not develop until cells became aerobic.
According to this theory, the switch back from aerobic to anaerobic
respiration brings the cell back to a primitive condition that may
cause uncontrolled cell division and a resultant catastrophic damage
to the whole organism. As you're about to see, aerobic respiration
clearly depends on dietary carb utilization and the production of
substrates and enzymes that serve as energy molecules. All energy
molecules are, in fact, made from nucleotides. Most important, all
nucleotide material, including all energy molecules, are derived
from glucose that is then predominantly derived from dietary carbs.
The Essential Role of Carbs
It is commonly assumed that carbs serve as fuel and nothing more.
This assumption is wrong and quite misleading since it fails to
recognize the main biological functions of carbs, which go far
beyond being just a sheer substrate for energy. Evidently, optimum
carb utilization from food is critically necessary in order to
afford full activation of two vitally important metabolic pathways,
which are bound together: i) the pentose phosphate pathway and
ii) the uronic acid pathway.
As you'll soon see, these pathways play essential roles in
facilitating DNA, RNA and nucleotides synthesis as well as steroid
hormones production, enhancing immunity and generation of energy. As
such, these pathways regulate hormonal actions, rate of tissue
regeneration as well as protection against DNA damage and disease.
Most important, both pathways' actions depend upon dietary carb
consumption and utilization.
The Pentose Phosphate Pathway
The pentose phosphate pathway (PPP) is an anabolic process that is
derived from glucose metabolism and occurs mostly (but not
exclusively) in the liver. It utilizes pentose (a five-carbon sugar)
from and glucose (a six-carbon sugar).
The pentose phosphate pathway's primary functions are:
To generate the energy molecule NADPH for biosynthesis reaction
in the cells
To provide ribose-5 phosphate for the synthesis of nucleotides
and nucleic acid including DNA and RNA
To metabolize dietary pentose from the digestion of nucleic acid
To biosynthesize steroid hormones and fatty acids (by utilizing
in NADPH)
To regenerate the most powerful antioxidant glutathione enzyme
and thereby protect cells and mitochondrial DNA from oxidative
stress and aging
To support the production of UDP glucuronic acid, that is
essentially important for overall detoxification. Hormonal transport
production of proteoglycan and glycoproteins and the synthesis of
sphingolipids (lipids that are necessary for detox and neural
protection)
The Adverse Effects of Low Calorie and Low Carb Diets
As you can see, the pentose phosphate pathway controls critical
metabolic functions. However, in times of a desperate need for
energy, such as during prolonged fasting or due to low calorie
diets, the pentose phosphate pathway may shut down its main
functions and instead switch into sheer energy production. It is
likely that energy demand is a top priority for the body and
therefore, in times of desperate need for energy, the body would
suppress certain important metabolic pathways to accelerate
immediate energy production. In fact, 30 percent of liver glucose
oxidation can occur via the pentose phosphate pathway.
Consequently, dietary carb utilization is a factor that can
significantly influence the pentose phosphate pathway's actions.
Since the synthesis of glucose from protein or fat (gluconeogenesis)
is in fact a limited metabolic process that occurs mostly in the
liver (muscle can't produce glucose), it is reasonable to conclude
that severe low carb diets, for active individuals in particular,
which chronically over-restrict dietary carb consumption (under 100g
of carbs per day), may adversely affect the pentose phosphate
pathway due to insufficient glucose supply and increased energy
demand.
The pentose phosphate pathway's actions also decreases with age, a
fact that may contribute to the decline in steroid hormone
production, muscle waste, increased vulnerability to disease and
reduced energy production. Finally, it's important to note that
insulin sensitivity is necessary for optimum glucose utilization and
the activation of the pentose phosphate pathway.
Glucuronic Acid Pathway (or Uronic Acid Pathway)
The glucuronic acid pathway, or as it is called, uronic acid
pathway, is also derived from glucose metabolism, mostly in the
liver. Its active compound UDP glucuronic acid is a co-enzyme
responsible for binding with toxins to facilitate their elimination.
In that respect, UDP glucuronate conjugates with endotoxins such as
bilrubine (a toxin metabolite of hemoglobin and dietary meat) as
well as sulphoric acid and thereby protects the body from
endotoxicity and exposure to carcinogens.
SIDEBAR: Meat Eaters and Coffee Drinkers
Meat eaters and coffee drinkers should be aware of the important
role that glucuronate plays in overall detox, in particular with
regard to the digestion and assimilation of animal protein and the
neutralization of coffee acid toxin compounds.
The Uronic Acid Pathway is a primal evolutionary metabolic process
that initially synthesizes Vitamin C (ascorbic acid) in mammals,
except in primates including humans. Nevertheless, UDP glucuronic
acid's primal actions include:
Detoxification
The transport of fat soluble hormones and substances to target
tissues for subsequent release
The production of proteoglycans and glycoconjugated compounds
such as glucosamine glycan and glycoproteins, which perform critical
immune and hormonal signaling functions on the cell surface and in
the extracellular matrix. Some proteoglycans serve as growth factor
receptors.
The uronic acid pathway also regulates the production of
sphingolipids (lipids which are based on a lipophilic amino alcohol
backbone rather than glycerol). Sphingolipids play an important role
in transduction signals, protection against toxins, viruses and
bacteria, activation of cell receptors and neuroprotective actions.
The glucuronic acid pathway functions depend on the pentose
phosphate pathway and therefore depends on overall glucose
metabolism. Evidently, both pathways' optimal actions requires
sufficient dietary carb utilization.
In summary, dietary carbs and glucose utilization go far beyond just
sheer energy production. Chronic carb or calorie over restrictions
may help one lose fat in the short run. However, in the long run,
such dietary methods may diminish the essentially important pentose
phosphate pathway with its related UDP glucuronic acid functions and
thereby adversely affect critical metabolic processes including
steroid hormone synthesis, nucleic acid and nucleotides production,
tissue repair, removal of toxins and overall generation of energy.
Bodybuilders and athletes should never overlook the important role
of carb utilization in muscular development and overall performance.
Nonetheless, the question remains - how can one practically consume
carbs in order to maximize all the beneficial effects without
causing insulin resistance or fat gain?
How To Take Advantage of Dietary Carbs for Building Lean Tissue,
Removing Toxins, Burning Fat and Igniting Maximum Energy
Avoid prolonged low calorie or crash diets to grant sufficient
energy supply necessary for optimum function of the pentose
phosphate pathway and the related uronic acid pathway
Avoid chronic carb over restriction due to prolonged very low or
no carb diets. Insufficient carb utilization may adversely affect
the pentose phosphate pathway and its related UDP glucuronic acid
functions.
Limit your carb consumption to one meal per day, preferably at
night. That way you may be able to keep high insulin sensitivity
toward the end of the day and thereby afford optimum carb
utilization.
You can opt to cycle between days of low carbs and days of
moderate to high carbs. This method could be highly effective in
protecting against insulin resistance and preventing fat gain, while
maximizing carb utilization for overall regeneration of tissue and
ignition of energy. For instance, you can incorporate a high carb
day followed by two days of low carbs (high fat), followed by a
moderate carb day, followed by a low carb high protein day, and so
on.
Minimize simple carb consumption. Prioritize your dietary carb
intake. Always choose complex carbs with low a glycemic index and
those that are naturally high in fiber. The best choices for carb
food are legumes, roots, squashes, barley, oats, wild rice and
quinoa. Whole complex carb food releases glucose at a slower rate
than simple carb food and therefore may afford better glucose
utilization with a decreased risk of insulin and blood sugar
fluctuation.
Do not eat carbs alone, in particular grains or roots. Always
combine these carbs with protein or fat to decrease their glycemic
effect. Carbs alone may provoke an insulin spike and a consequent
low blood sugar with symptoms such as dizziness, fatigue,
irritability, headaches and a craving for sweets. Bodybuilders and
athletes should carefully design their pre-workout recovery meals to
contain a high ratio of protein to carbs.
Eating low glycemic whole fruits such as apples, berries or
kiwis on an empty stomach is ok. Nonetheless, it is highly
recommended to squeeze lime or lemon juice on the top. Acid slows
the rate of carb absorption. The fiber in whole fruits significantly
reduces the sugar impact and effectively enhances overall detox.
Take multivitamin and multimineral supplements as well as EFAs
to facilitate optimum assimilation of all essential nutrients. A
lack of even one essential nutrient may lead to severe metabolic
impairment and compromise the ability of the body to utilize glucose
and energy. B vitamins, in particular, are precursors to co-enzymes,
which are vitally important for glucose and energy utilization.
Antioxidants are necessary for protection against oxidative free
radicals and overall detox. Note that active individuals, including
bodybuilders and athletes, need to increase essential nutrients and
antioxidant intake due to higher food consumption and increased
oxygenation with their respective waste and toxin metabolites.
Final Notes
Dietary carbs should be regarded as a double edge sword.
Nonetheless, in times of so much confusion as to what to eat and how
much, it's important to present another way of looking at food,
including carbohydrate-rich foods.
Food should be regarded as a source of complete nourishment and as
such, it should satisfy three requirements:
Food should supply all essential and conditionally essential
nutrients
Food should be clean of chemical toxins. It should smell and
taste well and be fully digestible.
Food should supply an optimal amount of energy substrates
(including glucose) to satisfy the body's metabolic needs. Optimum
means: the right amount needed - no less, no more!
Dietary carbs are a most viable source of conditionally essential
glucose as well as fiber, minerals, oils and phytonutrients. Carbs
add unique taste, smell and aroma to food and are considered the
cleanest and most digestible fuel. One should never dismiss the
importance of smell, taste and overall satiety from food. Hunger and
satiety mark the presence of most powerful neuropeptides that aside
from regulating feeding cycles, also regulate hormonal secretion,
sleep-awake cycles, aggression and relaxation, regeneration of
tissues (growth), overall energy expenditure and rate of fat
burning.
From that aspect, both sensation of hunger and satisfaction from
food are necessary for maximum nourishment. Food works as a source
of nutrients and also as a neurocatalyst for other numerous critical
metabolic functions that regulate the rate of growth, fat burning
and energy production. Chronically over restricting or eliminating
dietary carbs from one's diet may lead to severe consequences
including hormonal and neural impairments, stunted growth, sluggish
metabolism and advanced aging, notwithstanding chronic hunger, in
particular craving for sweets, mood swings, depression and fatigue.
Saying all that, carbs should always be treated as the fastest to
assimilate and most aggressive component of food. As noted, they
should never be consumed too often during the day to avoid insulin
resistance and blood sugar fluctuation.
Finally, use your instincts and common sense. Through trial and
error, you can find the right amount of carbs that your body needs.
Using old dietary methods such as carb depletion followed by carb
the loading will enable you to periodically consume a large amount
of carbs without gaining fat. Remember, what you see is what you
get, and in a related matter, what looks good, smells good and
tastes good is generally good.
Regardless of what many low carb advocates say, our human body is
well preprogrammed to ingest and utilize carbs. Therefore,
chronically over restricting or avoiding carbs may be biologically
perceived by the body as a suppression of a primal need. When you go
against your true nature, your body may come back with a vengeance
to reclaim what was taken away from it, and it will do so by
inducing an excruciating hunger with a chronic cravings for sweets,
that often leads to compulsive binging on carbs and undesirable fat
gain. Do not deny your body from its primal need to eat carbs. Do
not tempt to fool your body with carb substitutes and artificial
sweeteners. Nothing can take the place of real dietary carbs and
their critical function in your body.
NOTE: People suffering from diabetes and blood sugar related
problems should consult their physician or health professional
before adopting any dietary regimen.
