Not every type of carbohydrate helps build lean muscle mass and maintain a lean, sculpted figure. You can get the right carbs by eating unprocessed, whole foods such as fruits, vegetables, legumes, and cereals. Some carbohydrates are found in milk - thanks to lactose, a milk sugar. In contrast, the "wrong" kinds of carbohydrates we get from processed foods - including sugar, fructose-rich corn syrup, white flour, white rice, baked goods, most packaged foods and alcohol. They are devoid of important nutritional factors, including fiber. Because of their lack of the latter, you can easily have a huge amount of calories and not feel satiated. This is why you should avoid these foods whenever possible Does carbohydrate consumption lead to obesity?
Some time ago, literally broke sales records several books, which argued that diets high in carbohydrates contribute to an increase in fat and therefore harmful. Their authors based their theory on the fact that some people (about 25% of the population) are immune to insulin. That is, in order to maintain normal blood glucose levels after consuming carbohydrate-rich foods, their pancreas secretes increased amounts of insulin. Theoretically, this circumstance causes carbohydrates to be deposited in subcutaneous fat.
But while this is true of people who lead sedentary lifestyles, this is not the case for athletes and active people. In fact, for bodybuilders, insulin is an anabolic hormone that fuels muscles and helps build muscle mass.
As a person with an active lifestyle, you are already maintaining insulin levels at the right level. Although the exact mechanism of this process is unclear, exercise makes muscle cells more sensitive to this hormone. In order for glucose to enter them, it needs the help of insulin. Once it reaches the outer surface of the cell, it acts as a kind of key, unlocking the tiny receptors surrounding the cell. The cell opens up and lets in glucose, which is used as fuel. Maintaining muscle tissue during strength training helps to normalize the amount of glucose carried by the blood to the muscle cells, where it is properly converted into energy.
Should you be worried about pasta or bread? No! But in addition to bread and pasta, you should eat a variety of whole foods that contain carbohydrates - such as beans, whole grains, fruits and vegetables. Even assuming that you are insulin insensitive, such a varied diet will minimize unwanted effects, as well as provide you with essential proteins and fats. In addition, an active lifestyle helps you control your body weight and build muscle tissue.
Insulin and carbs are not bad helpers when it comes to excess fat. You accumulate subcutaneous fat when you choose the wrong foods and consume more calories than you burn. It's as simple as that.
Not surprisingly, people who consume the right kinds of carbohydrates, compared to those who eat mostly simple sugars, tend to have less weight and their bodies have better control over blood lipid levels and carbohydrate metabolism. For example, increased consumption of whole grains reduces the risk of obesity, cardiovascular disease, type 2 diabetes, insulin insensitivity and many other diseases. Thus, by replacing the wrong kinds of carbohydrates with the right ones, you will better control most of the physiological and metabolic risk factors associated with the development of obesity and other chronic diseases.
Increased fiber content.
The right kinds of carbohydrates contain increased amounts of fiber, which is only found in plant-based foods - primarily whole and nearly unprocessed. Read more in this article: fiber
