Carbohydrates are perhaps one of the most misunderstood nutrients due to many of the fad diets and misconceptions that are widespread today. Carbohydrates are the body’s primary source of energy. When exercising rigorously it is important to have carbohydrates in your diet.

Why are carbohydrates perceived to be so detrimental to achieving a lean, fit physique? The answer: consuming inferior sources of carbs and consuming too many carbs.

The BEST choice of carbohydrates:

The best choice of carbohydrates are those ranked low on the glycemic index. The glycemic index is a ranking of foods based on their immediate effect on blood sugar levels. High glycemic carbs are those that break down quickly with a fast and high blood sugar response. Focusing on low glycemic foods can have the following benefits:

Reduce the risk of heart disease, obesity and type 2 diabetes
Lower insulin and reduce fat storage
Control blood sugar levels
Provides a better feeling of fullness, reducing overeating

You will not only feel and look better, but you will be healthier as well! Low glycemic foods include whole grains, oats, legumes and most fruits. Carbs that contain more fiber and less sugar are generally optimal. The more processed a food, the more likely it will break down into sugar rapidly. Relying on whole foods is always the better choice.

Low Glycemic Examples - Old fashioned Oats, 100% whole-wheat bread, brown rice, sweet potatoes, kidney beans, black beans, whole-wheat pasta, apples, oranges, berries and grapefruits

High Glycemic Examples - Most cereals, white bread, short-grain white rice, white potatoes, mashed potatoes, crackers, pretzels, dried fruits, pineapple and dates

Too much carbohydrates:

Controlling your carbohydrate intake will also help you achieve a leaner physique. Utilizing portion control and avoiding carbohydrates later in the day are important. Serving size awareness is critical as excess carbohydrates can increase insulin release and rack up unnecessary calories.

Also, consume the majority of your carbohydrates earlier in the day including breakfast and be sure to consume some after your workout as well to enhance recovery. If you are hungry later in the evening, stick to protein-dense foods and fibrous vegetables. Those who are more inclined to gain body fat (e.g. endomorphs) and who are older need to be particularly cautious of the amount of carbs consumed.