We’re here to clear up confusion about these energy sources.
and hard and you need easy fuel fast. But if you consistently take in lots of simple carbs , that can lead to chronic levels of higher blood sugar, which can be hard for our bodies to move out of the bloodstream, Hussain says. Blood sugar is essential, but when it is elevated consistently for prolonged periods of time, it can raise your risk of developingPlus, if you eat simple carbs by themselves , you tend to get hungrier quicker and not stay satisfied for as long.
Complex carbs like fiber, though, can be a more filling choice because your body can’t really digest them—most of it passes through your digestive system. Plus, fiber slows down the movement of food through your system, improving satiety. When you eat carbs with fiber, “your blood sugar won’t spike as quickly because it’s not releasing and dumping all at once,” Hussain says. “It’s gradually releasing out to the bloodstream.
Aim for a diverse mix of moderate- and high-carb foods like fruits, vegetables, and whole grains so you take in plenty of fiber and a variety of important nutrients,, professor and director of the Center for Advancing Exercise and Nutrition Research on Aging at Florida State University, tells SELF. “We should diversify our food sources rather than eating the same thing,” he says.
More than 90% of people don’t eat enough dietary fiber, so odds are that you need to ramp it up too. It’s okay—and, actually, a good idea—to start slowly. “If you have not been eating a lot of fiber, I wouldn't just jump right to 30 grams of fiber per day,” Hussain says. “You would want to gradually increase your fiber intake because if you take too much at once, it can cause a lot ofand other G.I. problems.
As you assess your diet for how many carbs per day you need, also consider your workout habits. If you aren’t taking in enough carbs to fuel your exercise—remember, they’re your bodies’ preferred macronutrient for fuel during it—your exercise performance can falter, and it can feel much harder, as SELF recently
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