Nutrition 101
Part 3
What is a Carbohydrate?
What are carbohydrates?
Yesterday I defined what a calorie was and that it did not display nutritional value, calorie measurement marks the energy units in foods. Once you break foods down they go into 3 categories Fat, Proteins and Carbohydrates. Within each of these three groups there are a numbers of subset groups in each. Today we will focus on one category and that is Carbohydrates.
The simplest way to understand carbohydrates is to break down what they do for us. Our bodies break down carbohydrates in order to make glucose. Glucose is a sugar that our body uses to give us energy. Carbohydrates generally provide us with fiber, vitamins and minerals.
What Are the Different Kinds of Carbohydrates?
There are two kinds of carbohydrates: simple and complex. We get our simple carbohydrates from foods such as milk, milk products, fruit or table sugar. Complex carbohydrates, on the other hand, come from starches like whole grain-cereal, whole grain bread, beans, potatoes, and starchy vegetables.
As I stated before there are subset categories in each of the three nutrient groups. Simple and complex is a basic subset yet we can further break these groups down into the types of sugars these foods contain. We can also measure them on a ratio scale like the Glycemic Index Ratio. This scale measures the speed at which the carbohydrate is broken down into fructose and glucose in the body. The higher the number the faster the carb converts to sugar in the body. The lower the number the slower the carb converts into usable energy. Too high of a number is typically found in simple carbs and the lower numbered carbs are typically found in the complex carbohydrates.
The trick to staying lean is to keep your blood sugar normal all day long by eating complex carbs based on your activity levels for the next 3 hours. By keeping blood sugar levels in normal range your body can not store fat and makes it difficult to burn muscle fiber.
That is why it is so important to understand what type of carbs you need throughout the day.
As I have already mentioned there are many subsets in carbohydrates so I will briefly give you the description of these different catagories. Carbohydrates may be classified into monosaccharides, disaccharides, oligosaccharides, polysaccharides, and heterosaccharides. The most fundamental type is the simple sugars called monosaccharides, such as glucose, galactose, and fructose. These simple sugars can combine with each other to form more complex type. The combination of two simple sugars is called disaccharide whereas carbohydrates consisting of two to ten simple sugars are called oligosaccharides, and those with a larger number are called polysaccharides.
Carbohydrates are produced in green plants by photosynthesis and serve as a major source of energy in animal diets. They also serve as structural components, such as cellulose in plants and chitin in some animals. Their derivatives play an essential role in the working process of the immune system, fertilization, pathogenesis, blood clotting and development.
Bottom line is understanding carbohydrates can be made very complex. Each and everyone of us eat or have eaten carbohydrates on a daily basis. However simple carbs have become the general populations worst enemy. The introduction of fructose and in particular high fructose corn syrup (HFCS) has become societies number one problem. You see our bodies are not designed to eat high amounts of the sugars and the proof is in the population. HFCS can be compared to crack rock cocaine in its ability to cause addiction. It triggers L-Dopamine response in the brain the exact same way as cocaine or a number of illegal and legal prescription drugs do. HFCS triggers the pleasure center in the brain and it shuts down the production of Leptin (a protein hormone that controls hunger). The more HFCS you consume you more damage you do to your body and its functions. The list of damage HFCS is far too long to list here in this article,
Fact: Obesity is at an all time high, diabetes and cancer are also at epidemic levels. 50% of all Americans are now overweight! Obesity rates in some states are passing 30% of the population.
Fact: Look back in history and you will see a distinct relationship between disease and sugar consumption. The history goes back several hundred years. However HFCS is the new kid on the block and disease and obesity have exploded since it entered our food supplies.
I will be posting a 5 part series on the history of Sugar and the health damages it causes.
Nutrition 101
The basics on Protein.....
This page is designed to educate you and help you understand the
importance of proper exercise and nutrition. So over the next few weeks I
will post basic knowledge articles to help you understand some of the
more detailed and more specific articles on down the road. I encourage
you to follow us daily here because articles will post daily. All of
theses articles can be read in less than 10 minutes, they are short and informative.
What is Protein?
You probably know you need to eat protein, but what is it? Many foods
contain protein, but the best sources are beef, poultry, fish, eggs,
dairy products, nuts, seeds, and legumes like black beans and lentils.
Protein builds, maintains, and replaces the tissues in your body.
Your muscles, your organs, and your immune system are made up mostly of protein.
Your body uses the protein you eat to make lots of specialized protein
molecules that have specific jobs. For instance, your body uses protein
to make hemoglobin, the part of red blood cells that carries oxygen to
every part of your body.
Other proteins are used to build
cardiac muscle. What's that? Your heart! In fact, whether you're running
or just hanging out, protein is doing important work like moving your
legs, moving your lungs, and protecting you from disease.
All About Amino Acids
When you eat foods that contain protein, the digestive juices in your
stomach and intestine go to work. They break down the protein in food
into basic units, called amino acids. The amino acids then can be reused
to make the proteins your body needs to maintain muscles, bones, blood,
and body organs.
Proteins are sometimes described as long
necklaces with differently shaped beads. Each bead is a small amino
acid. These amino acids can join together to make thousands of different
proteins. Scientists have found many different amino acids in protein,
but 22 of them are very important to human health.
Of those 22
amino acids, your body can make 13 of them without you ever thinking
about it. Your body can't make the other nine amino acids, but you can
get them by eating protein-rich foods. They are called essential amino
acids because it's essential that you get them from the foods you eat.
Different Kinds of Protein
Protein from animal sources, such as meat and milk, is called complete,
because it contains all nine of the essential amino acids. Most
vegetable protein is considered incomplete because it lacks one or more
of the essential amino acids. This can be a concern for someone who
doesn't eat meat or milk products. But people who eat a vegetarian diet
can still get all their essential amino acids by eating a wide variety
of protein-rich vegetable foods.
For instance, you can't get
all the amino acids you need from peanuts alone, but if you have peanut
butter on whole-grain bread you're set. Likewise, red beans won't give
you everything you need, but red beans and rice will do the trick.
The good news is that you don't have to eat all the essential amino
acids in every meal. As long as you have a variety of protein sources
throughout the day, your body will grab what it needs from each meal.
Eat for a Healthier YOU
Key 1: Eat Some Fat
Okay, not a popular conversation but I have to do some myth-busting here. Eat some fat. Remember, fat is good for you as long as it’s not trans-fat AND it comes from things like fish, nuts, some oils, some dairy, red meat, whole eggs and avocados. It helps your joints, gives you energy and is necessary in maintaining healthy skin, proper brain function and much more.
It should also come from both plant and animal products. The man-made fats or chemically altered “Franken-fats” are the ones to avoid whenever possible.
Key 2: Shop Local
Try to shop locally at multiple grocery stores and health food locations like Fresh Market, Whole Foods and Trader Joes to name a few. Visit the local farmer’s market for some of the best “seasonal” produce at super low prices.
This allows for variety and freshness. Colorful foods are rich in vital nutrients, antioxidants and best of all, they aren’t processed!
Key 3: Eat REAL Food
Thirdly, spend most of your time eating REAL food and not “space” food. I like to entertain myself with funny names for things but if it sounds like an astronaut should be eating it in outer-space, how healthy is it on a daily basis?
On occasion,it’s hard to avoid but if you can’t read the word because it has nine syllables, it probably isn’t fantastic for you.
Key 4: The Less the Ingredients the Better
Lastly, try to go with food items that have fewer ingredients on the label. The less processed and chemically treated the better and that’s always reflected in the ingredients. Get good at reading the labels and understanding what you’re fueling your body with.
If it will last for months and years, how detrimental to your health is that food item? Actually, the quicker the food spoils, the better it is for your body and your overall health!
It all comes down to educating yourself and reprogramming yourself to “enjoy” healthy, fresh, unaltered foods that provide the necessary macro and micro nutrients our bodies require to live long productive lives.
Eating should be easy and not stressful. Make intelligent decisions and do some research to be sure you’re consuming quality foods that aren’t harmful. Treat the body like the temple that it is and in return it will carry you to new heights.
Eat your way to a Leaner Body
Exercise is important when you want to look great in or out of cloths.
However if you don't eat right all the exercise in the world can save
you from eating junk foods and sugar. Here are some simple steps that
will get you eating for a leaner body!
Fish is an excellent source of protein that should be consumed regularly. Varying in fat content, some types of fish are
high in healthy fats while others are low in fat altogether. Unlike
other tissue proteins, though, fatty fish provide a host of benefits to
you.
Salmon and sardines, for example, are excellent sources of
omega-3 fatty acids, which support the immune system and assist with
muscle recovery and growth, in addition to many other benefits. Fish
that are lower in fat, such as tuna, also make an excellent source of
protein. Everyone, regardless of their phase of diet or training goals,
should strive to take in eight ounces of fatty fish at least 2-3 times a
week.
Vegetables are one of the most overlooked components of
our nutrition. Many of us are rigorous about our protein and complex
carbohydrate consumption, but lax about eating a sufficient quantity and
variety of vegetables. Everyone should strive to take in five or six
servings every day.
To meet your needs, include more than one
serving at a meal. Not only do vegetables provide nutrients that other
foods may lack, but they also provide bulk and fiber, helping your body
more efficiently process a high-protein diet.
A very important supplement, L-Glutamine
Known for its immunity-enhancing properties, L-Glutamine is not only
one of the most prevalent aminos in the body, but also one of the most
important for protein absorption. If you're overly stressed from dieting
or training, supplementing with L-Glutamine allows your body to
maintain its storage supply of L-Glutamine in muscle tissue, enhancing
overall muscular growth and recovery. Take 10-40 g of L-Glutamine a day.
The digestion system can not absorb protein without having L-Glutamine
present in the gut. So make sure you keep your levels high all day long!
Anti-oxidants are crucial too
Take a mix of antioxidants; a good cocktail has an anti-catabolic
effect by quenching free radicals formed during and after intense
exercise. In your antioxidant regimen include 400-800 international
units (IU) of vitamin E, 500-1,000 milligrams (mg) of vitamin C, 200
micrograms of selenium (from selenium yeast). Get the rest from five or
six servings of fruits and vegetables per day.
Get your minerals in or you won't get the results you desire!
Take extra calcium and magnesium. If you look at the label of any
once-daily multivitamin, you'll notice a "mineral gap"—a place where
certain minerals should be listed. Even if they're included, most multis
contain only a small percentage of the Daily Value (% DV) of calcium,
magnesium and potassium.
Calcium is important for fat-burning
metabolism, magnesium for training performance and potassium for muscle
cell volume. A once-daily multivitamin simply doesn't cut it. Correct
the situation by taking 1,000 mg per day of supplement-source calcium
(or two to three cups of fat-free dairy products), 450 mg of magnesium,
and five or six servings of fruits and vegetables per day (for potassium
as well as other micronutrients).
The Mighty Egg!
In the past, eggs have gotten bad press because of their cholesterol and fat content. Fact: Eating cholesterol does not elevate cholesterol levels and the fats found in eggs are healthy fats that help turn on the fat burning engine in our metabolism. . Few things match nature’s great engineering at packing such nutritional power in such a small, but deliciously satisfying package, particularly for those looking to build muscle or burn fat. The amino acid profile found in eggs is second to none! So stop throwing that nutrient dense yolk down the drain and take advantage of the healthy fats and added benefits of the protein and healthy fats found in that yolk!
Just one egg can supply over 12 percent of the daily recommended intake of protein. The quality of egg protein is so high that the World Health Organization (WHO) uses it as a reference standard against which the protein quality of all other food is judged. Egg protein is a complete protein and thus includes a number of amino acids such as leucine, isoleucine, valine, methionine, cysteine, lysine, tryptophan, and other essential amino acids that contribute to the repair and regeneration of muscle.
Fact: The more muscle you carry, the more calories you burn at rest, making it easier for you to lean out or lose weight or both.
Fact: Conjugated linoleic acid, or CLA, is derived from animal sources. Chickens fed their natural diet and raised organically produce eggs with higher levels of CLA. CLA has been found to have antitumor activity at levels achievable through your diet. In other animal studies, CLA has been shown to help with regulation of glucose and to decrease the percentage of bodyfat. CLA is found in the yolk of the egg. CLA also lowers cholesterol in the body! So why are you not eating the yolk again?
Fact: Some studies, where the cholesterol did increase, found it was the HDL or “good” cholesterol that was on the rise. The data has been so compelling that the American Heart Association was forced to retract its recommended ban on the consumption of eggs and, in fact, today considers their inclusion part of a healthful, balanced diet.
Fact: Omega-3 fatty acids include the essential fatty acid ALA, or alpha linolenic acid, and the conditionally essential fatty acid DHA, or docosahexaenoic acid. These polyunsaturated fatty acids are critical in helping the body reduce levels of inflammation. They are also critical in the maintenance of heart and brain health.
Fact: Additionally, DHA has been shown to turn on genes that increase fat burning while deactivating genes that increase fat storage.
Fact: Eggs contain a plethora of other important nutrients including a number of minerals, vitamins, carotenoids and choline. The majority of these are found in the yolk, with the exception of vitamin B2 (riboflavin) and B3 (niacin). They contain heart- and brain-healthy fats, support muscle growth, and fat loss.
The next time you’re looking for a truly tasty treat that is nutritionally dense (the average egg clocks in at about 80 calories) and metabolically friendly (a glycemic index rating of low) it's time revisit the humble, but still incredible egg.
We recommend frying your eggs in coconut oil, this will add additional omega 3 fats into your diet and kick start your metabolism to burn fat all day long!
Start your day with an Anabolic Breakfast!
While you’ve likely heard breakfast is the most important meal of the day, let’s be realistic for a second. No meal is more special than the next; what you do during the course of the day or week is what matters most. Now, for those who love their breakfast, some recent research suggests you may want to rethink the amount of carbohydrates you include in that first meal. Your breakfast should be based on your current performance or physique goals.
You should also try to find something that you enjoy and won’t have a problem being consistent with. I recommend a high-protein breakfast with a moderate amount of dietary fat from medium-chain triglycerides, or MCTs. Here’s why: A recent study compared the results from three different breakfasts to determine how “anabolic” they are. The participants of the study had either protein only or protein plus carbohydrates, or fasted during breakfast.
The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an increase in metabolism. Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.
ANABOLIC BREAKFAST OPTIONS
Coconut Oil: High in MCTs (66%), specifically lauric acid, which helps with cholesterol.
Organic Eggs: High in protein (and its associated leucine) as well as healthy dietary fat, which is high in omega-3s.
MCT Oil: Made of 100% MCTs and very easy to throw into a protein shake if you’re in a hurry.
Grass-Fed Beef: When cooked in coconut oil, it tastes amazing and delivers the protein and nutrients you need to grow muscle.
Any High-Quality, Low-Carb Protein Powder: Mix with water and a serving of MCT oil if time is an issue.
Fact: The MCT s in coconut oil have been shown to increase HDL (good) cholesterol, which can improve your overall cholesterol ratio.
