Myth or reality: “Are all carbs the same?”
While all carbs when burned release about 4 calories per gram, that’s pretty much where the similarities end, at least in relation to how your body breaks them down and digest.
For example, high glycemic index carbohydrates are quickly digestible means that decompose and catabolized fairly quickly from the body. This causes a rapid rise in your blood sugar followed by a sharp increase in insulin levels. Simple carbs can leave you a fullness until approximately 45 minutes after your workout and provide you a recovery after this, but until there, it is a very good idea right after your workout. Examples of these include fruit juices, most grains and anything made with white flour.
The low glycemic index carbohydrates, on the other hand, broken down and digested much more slowly and allow the steady release of glucose in your blood, so u have energy for a long period. These carbs should make up the bulk of your diet, as will keep you fuller for a longer period of time, and often contain more vitamins and minerals than simple carbohydrates. Examples of these include most vegetables, brown rice, beans, and sweet potatoes.
by Kostas Mitsaris
certified personal trainer
sport & fitness nutritionist
