Carbohydrates have received a bad name due to popular diets that advocate restricting their intake to lose weight. However, the body needs carbohydrates to survive and not all types of carbs are bad. The goal is not to cut out carbs, but to eat the right kind. The wrong kind can contribute to weight gain and fatigue, while the right kind can promote weight loss and even help you feel less tired.
Carbohydrates
Carbohydrates are broken down into glucose, which is the body's main source of fuel. There are different types of carbohydrates, including simple and complex. Simple carbohydrates occur naturally, such as fructose in fruits and lactose in milk. Simple sugars are the type that is added to foods and beverages to affect taste. Complex carbohydrates include foods high in dietary fiber and starchy foods such as potatoes, dry beans, peas, corn, breads, cereals and whole grains. To provide the body with the nutrients and energy it needs, a general goal is that between 45 to 65 percent of total caloric intake should come from carbohydrates, says the Centers for Disease Control and Prevention. Most of that should come from fruits, vegetables, low fat dairy and whole grains.
Warnings
Different types of carbohydrates are metabolized by the body at different rates. Simple sugars that are added to foods and found in baked goods, sugary drinks and refined carbohydrates such as white bread, white rice and others are digested very quickly. This can cause an abrupt rise in blood sugar levels and a quick burst of energy, but the burst of energy does not last long, reports the Harvard Medical School. When eating these types of carbs, blood sugar levels can drop just as quickly, leaving you feeling run down. To avoid spikes in blood sugar, avoid simple sugars such as honey, molasses, syrups and foods with lactose, fructose, maltose and other types of simple sugars added to them. Instead, go for fruits, vegetables, low fat dairy and whole grains, as they are digested more slowly, which keeps blood sugar and energy levels more steady.
Considerations
To fight fatigue, an article published in 2003 in "Psychology Today" recommends combining carbohydrates and protein at lunchtime. Proteins contain the amino acid tyrosine, which helps to produce the neurotransmitters dopamine and norepinephrine. Both of these neurotransmitters create feelings of alertness and improve the ability to concentrate. When carbohydrates are eaten at the same time as protein, the brain may be able to absorb these neurotransmitters more quickly. Having a healthy lunch that contains low-fat protein with a carbohydrate source such as fruits, vegetables or whole grains, can help the body fight fatigue later in the day.
Solution
Along with eating the right kind of carbs, eating several small, healthy meals throughout the day, including breakfast, is also helpful. Eating throughout the day supplies the brain with a constant supply of glucose to keep energy levels high, according to the Cleveland Clinic. For breakfast or a quick snack, go for oatmeal, oat bran, blueberries, bananas, oranges, brown rice, bell peppers, broccoli, asparagus or dark green leafy vegetables. To add protein, include an egg, low fat cheese, low fat yogurt or unsalted nuts such as almonds, walnuts, peanuts, pecans or soy nuts.
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