Why Carbs Matter

 

Carbohydrates are naturally found in plant-based foods, and these are typically good carbs. This type of carb is also called a complex carb, which promotes a healthy digestive system and metabolism.

 

Bad carbs are added to processed foods as starches and sugars, which have a variety of consequences. These are called simple carbs, which are absorbed into the bloodstream and become blood sugar.

 

Carbohydrates are the primary energy source for your body, particularly during high-intensity workouts like CrossFit. When we cut out visible sugars and reduce hidden sugars, it’s crucial to replace those energy sources with high-quality carbs that provide sustained energy.

 

Let’s delve into what constitutes good carbs and why they are essential for your performance and overall well-being.

 

Good Carbs: The Energy Sustainers

 

Good carbs, also known as complex carbohydrates, are digested slowly, providing a steady release of glucose into your bloodstream. This slow digestion helps maintain stable blood sugar levels, preventing energy crashes and keeping you fueled throughout your workout.

 

Here are some of the best sources of good carbs:

 

Whole Grains

 

Foods like quinoa, brown rice, oats, barley, and whole-grain bread are packed with fiber, vitamins, and minerals. These nutrients help sustain energy levels over a more extended period compared to refined grains.

Starchy Vegetables

 

Sweet potatoes, and butternut squash are excellent sources of complex carbs. They’re rich in vitamins like A and C, fiber, and antioxidants, making them a powerhouse for sustained energy and recovery.

 

Legumes

 

Beans, lentils, chickpeas, and peas are not only high in complex carbs but also provide a good amount of protein and fiber. This combination makes them an ideal food for maintaining energy and muscle recovery.

Carbs to Avoid

 

While incorporating good carbs into your diet is essential, it’s equally important to avoid or minimise carbs that can cause rapid spikes and drops in blood sugar levels. These include:

Refined Grains

White bread, white rice, and regular pasta are stripped of their fiber and nutrients, leading to quick energy spikes followed by crashes. Choose whole-grain versions instead.

Sugary Cereals

 

Many breakfast cereals are loaded with added sugars and refined carbs. Opt for whole-grain cereals with minimal added sugars.

Processed Snacks

 

Foods like chips, crackers, and snack bars often contain refined carbs and added sugars. Look for healthier alternatives like whole-grain crackers or homemade snacks.

Pastries and Sweets

Cakes, cookies, doughnuts, and other baked goods can be tempting but are usually high in refined sugars and carbs. Reserve these for occasional treats rather than daily consumption.

Conclusion

Cutting out visible sugars and reducing hidden sugars is a fantastic step towards better health and improved workout performance. By introducing good carbs into your diet—such as whole grains, starchy vegetables and legumes —you can ensure that your body is fueled with sustained energy.

 

Avoiding refined carbs and sugary snacks will help you maintain stable energy levels, prevent crashes, and support overall well-being