Carbohydrates. These are probably the most misunderstood of all the nutrients, due in great part to the latest diets, like Atkins, that advocate low- or no-carb eating plans. But you absolutely need carbohydrates in order to perform your best both physically and mentally throughout the day. The type of carbs you eat, and when you eat them, has a lot to do with getting that hip-hop hardbody.

When ingested, carbohydrates are broken down into simple sugars, or glucose, and are either used by the body right then and there for energy or are stored in the muscles and the liver as glycogen. When your body runs out of ready glucose and glycogen, it begins to use protein from your muscles to fuel it’s daily functions. To avoid this catabolic state and keep from eating your muscles for breakfast, you need to have a steady intake of carbohydrates in your diet. There is a saying that goes, “fat burns in the flame of carbohydrates,” meaning that when you have enough carbs in your system, your body will use fat for fueling daily functions and activities instead of muscle tissue, therefore keeping you from becoming catabolic, meaning your body is feeding off your own muscle tissue.

That being said, however, the carb choices you make are very important when trying to lose weight and get lean. To understand the kinds of carbs available, when to eat them and why, you have to understand the Glycemic Index. Now stay with me, because this can get technical, but it’s essential to understand in order to further your weight-loss goals and get that sculpted shape.

foods Moderately glycemic foods Low glycemic foods

Baked potato 85 Orange juice 57 Apple 36

Corn Flakes 84 White rice 56 Pear 36

Cheerios 74 Popcorn 55 Skim milk 32

Graham crackers 74 Corn 55 Green beans 30

Honey 73 Brown Rice 55 Lentils 29

Watermelon 72 Sweet potato 54 Kidney Beans 27

White bread/bagel 70 Banana 50 Grapefruit 25

Raisins 65 Orange 43 Barley 25

The Glycemic Index rates foods according to their glycemic response. Foods with a high score are quickly broken down into glucose, elevating blood sugar immediately. (Remember: The higher your blood sugar, the higher your level of secreted insulin and the greater the potential for the ingested nutrients to be stored as body fat!) These high-glycemic, or “simple,” carbs are usually processed food products that contain little fiber and often have added sugar, such as pasta, white breads, candy bars and cereals.

Carbohydrates with a lesser number on the glycemic index, conversely, take longer to digest, elevate blood sugar to a lesser degree, and keep insulin production to a minimum. These “complex” carbohydrates are usually unprocessed, whole foods with lots of fiber such as brown rice, fibrous vegetables and sweet potatoes.

So keep in mind its not always how many carbs you eat but what what kind.

Peace Mark