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 By
Catherine Kruppa, MS, RD, LD
This
time of year your friends may be trying to drop a few pounds
and are most likely adhering to the South Beach or Atkins
Diet to do so. Low carb is the current fad. There are scores
of low carb products on the market now: bread, pasta, energy
bars, smoothies and even beer. These diets are based on high
protein and a limited amount of carbohydrates. They incorrectly
maintain that carbohydrates are bad and that they turn directly
into fat.
The truth is that carbohydrates, protein and fat are all good
in the correct proportions. Carbohydrates in particular are
an essential nutrient for athletes. Eating the appropriate
combination of the three can help you lose weight, feel better
and be a better athlete.
Carbohydrates are essential for training and competing and
are the preferred fuel for the working muscles. Carbs provide
more energy, more rapidly, to working muscles than protein
or fat. Carbohydrates are the only fuel that can be used anaerobically
(without oxygen) and are the only fuel for the brain.
Carbohydrates include whole grains (such as whole wheat bread,
pumpernickel, whole wheat pasta, brown rice, quinoa, oatmeal),
vegetables, and whole and dried fruits. Most Americans are
not eating enough of these foods and instead eat too many
refined carbohydrates—white rice, pasta, white bread,
and high-sugar sodas
and desserts. These refined carbohydrates are digested quickly,
leading to hunger and potential weight gain. The complex carbohydrates
provide fiber to keep you full, as well as the vitamins thiamin,
riboflavin, niacin and folate and the minerals iron, chromium,
magnesium and phosphorus. They also contain antioxidants that
protect the body from free radicals, which can cause conditions
from heart disease to cancer.
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