Thursday, November 23, 2017
Health

Carbs play a key role, so don't cut them all out

RECOMMENDED READING


If you are starting off the new year with good intentions, making exercise a part of your life, it would be a good idea to remind yourself of the important role that carbohydrates play in supporting that activity. Every cell in our body uses carbohydrates for energy.

It seems many people tend to equate carbohydrates with weight gain and try to avoid them like the plague. Studies tell us that fatigue and a decrease in performance are associated with low-carbohydrate diets. When it comes to exercising, carbohydrates are considered to be the most efficient source of energy of all the nutrients.

When the body does not receive adequate carbohydrates, it is forced to get fuel for exercising from protein, which can be broken down to create glucose to produce energy. However, the main role of protein is not to supply fuel for energy, but to build and repair muscles. Protein and amino acids are known as the building blocks of muscle. When protein is forced into helping supply fuel, its ability to build and repair muscles that are broken down while exercising is reduced.

Simple versus complex

Carbs have gotten a bad rap for a very long time. You will even hear them referred to as "the bad carbs." It is true that all carbohydrates are not created equal.

Simple carbs, which are quick to digest, are basically sugars with very little fiber, very little nutritional value and a lot of calories, which puts them on the "limited eating" list. They include table sugar, corn syrup, candy, fruit juices, bread and pasta made with white four, all baked goods made with white flour, most packaged cereals and soda.

Complex carbs are "the good guys." They have the nutrients our bodies need, and because they are high in fiber and digest slowly, they are more filling, which helps with weight control. They include less-processed grains such as whole wheat pasta and quinoa, brown rice, oatmeal and beans. Fiber-rich fruits such as berries, apples and bananas also are considered complex carbs, as are fiber-rich vegetables such as broccoli, carrots and leafy greens.

Check with your doctor before starting a new exercise program. Sally Anderson is happy to hear from readers but can't respond to individual inquiries. Contact her at [email protected]

 
Comments
Big Tobacco’s anti-smoking ads begin after decade of delay

Big Tobacco’s anti-smoking ads begin after decade of delay

WASHINGTON — Decades after they were banned from the airwaves, Big Tobacco companies return to prime-time television this weekend — but not by choice. Under court order, the tobacco industry for the first time will be forced to advertise the deadly, ...
Published: 11/21/17

Owning dogs may be great for your heart and lower risk of death, study finds

Dog ownership correlates with lower rates of mortality and some fatal diseases, particularly cardiovascular disease, a study published this past week concluded.The study in the journal Scientific Reports found that canine ownership was associated wit...
Published: 11/19/17
New shingles vaccine touted as a breakthrough for older adults

New shingles vaccine touted as a breakthrough for older adults

Medical researchers and government health policymakers, a cautious lot, normally take pains to keep expectations modest when they’re discussing some new finding or treatment.They warn about studies’ limitations. They point out what isn’t known. They ...
Published: 11/17/17
BayCare’s HealthHub breaks ground behind Valrico shopping center

BayCare’s HealthHub breaks ground behind Valrico shopping center

VALRICO — Health care officials broke ground Thursday on the long anticipated HealthHub at Bloomingdale, which will bring about 150 jobs to an area that’s experiencing tremendous growth and provide patients with the latest in technological care.A pro...
Published: 11/16/17
Updated: 11/19/17
In Tampa Bay and elsewhere, early numbers show record sign-ups for Obamacare

In Tampa Bay and elsewhere, early numbers show record sign-ups for Obamacare

Despite the budget cuts, the attempts to repeal and replace, and reports of sharp rises in premiums, Floridians and other Americans are signing up for health insurance under the Affordable Care Act at record rates this year.Enrollment has surged 47 p...
Published: 11/16/17
Updated: 11/17/17
Study: Mental quickness exercises can lower risk of dementia

Study: Mental quickness exercises can lower risk of dementia

Where did I leave my keys?As we age, it can take longer to answer a question like that.Humans begin to lose cognitive ability at age 25. Dementia, or the decline of memory most commonly seen in aging adults, takes hold early on and is gradual, but ac...
Published: 11/16/17
Making a list: holiday gift ideas for the water warrior, runner, fit foodie ...

Making a list: holiday gift ideas for the water warrior, runner, fit foodie ...

Given Santa’s legendary girth, one could justifiably question his ability to choose suitable gifts for the fitness-focused folks on his "nice" list. Dasher, Dancer and Prancer (all clearly more inclined to stay active) are always there to offer some ...
Published: 11/22/17
Mayo Clinic Q&A: gangrene causes and prevention; irregular bleeding

Mayo Clinic Q&A: gangrene causes and prevention; irregular bleeding

PEOPLE WITH DIABETES, PERIPHERAL ARTERY DISEASE AT INCREASED RISK OF GANGRENEI have heard that a stubbed toe can lead to gangrene in some individuals. Is that true? What are the signs of gangrene, and how can it be avoided?Gangrene, which refers to t...
Published: 11/15/17
Updated: 11/22/17
Blood pressure of 130 is the new ‘high,’ according to update of guidelines

Blood pressure of 130 is the new ‘high,’ according to update of guidelines

The nation’s heart experts tightened the guidelines for high blood pressure Monday, a change that will sharply increase the number of U.S. adults considered hypertensive in the hope that they, and their doctors, will address the deadly condition earl...
Published: 11/13/17
Are Honey Nut Cheerios healthy? A look inside the box

Are Honey Nut Cheerios healthy? A look inside the box

I had a bowl of Honey Nut Cheerios recently. It had been awhile. Regular Cheerios are more my thing. But sometimes I finish my box faster than my kids do and find myself straying to their side of the cupboard.Honey Nut is America’s best-selling break...
Published: 11/11/17