Burn the Fat, Feed the Muscle by Tom Venuto

Author:Tom Venuto [Venuto, Tom]
Language: eng
Format: epub
ISBN: 978-0-8041-3785-0
Publisher: Crown Publishing Group
Published: 2013-12-09T16:00:00+00:00

SIMPLE CARBS

Structurally speaking, there are two broad categories of carbs: simple and complex. Simple carbs consist of a single sugar molecule (monosaccharide) or two sugar molecules linked together (disaccharide).

Monosaccharides include fructose, glucose, and galactose. The two you hear about the most are fructose and glucose. Glucose is found naturally in food or your body can produce it by breaking down complex carbs. Fructose is the type of simple carb found in fruit.

Disaccharides are formed by the combination of two monosaccharide molecules. Examples include sucrose (table sugar), which is formed by the combination of fructose and glucose, and lactose (dairy sugar), which is composed of galactose and glucose.

In general, simple carbs are digested quickly and cause a rapid rise in blood sugar, especially when you eat a lot of them alone or in meals with no fat, fiber, or protein. When there’s a blood sugar spike, there’s a large release of insulin from the pancreas. The insulin quickly clears the sugar from the bloodstream, leading to a blood sugar dip known as hypoglycemia. You probably recognize low blood sugar by its common symptoms: low energy, shakiness, weakness, mood swings, and hunger. The hunger leads you back to more sugar and perpetuates a vicious cycle of ups and downs throughout the day.

When you hear about simple carbs, you usually think about white sugar and white flour products. These processed carbs are well-known as the “bad” kind. They’re the ones that cause your blood sugar to spike and crash; they come with lots of calories but no nutrition, and they contribute to obesity, diabetes, and other diseases. But not all simple carbs are bad for you. Foods that contain natural sugars are fine if you eat them in balance with the other macronutrients and stay inside your calorie limits. Some of them are very nutritious and actually help you lose fat.

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