Carbs and Protein: The role of the dynamic duo.
The pros and cons of carbohydrates and protein in our diets has received a lot of hype recently. Finding the truth amidst all of the media buzz has made finding the right diet plan difficult and confusing. Previously, many nutritionists have recommend a high carbohydrate, low-fat diet, for individuals who are trying to lose weight. Today, carbohydrates has become a dirty word. Although misnomers and confusion abound on how to lose weight, science can gives us clarity on the most successful way to lose weight and keep it off. Finding the right diet can be done simply- through the balance and moderation of carbs and proteins.
Undeniably, many people have quickly lost weight by cutting carbs from their diet, but it comes with a price. According to an article by fitday.com, carbs and protein “are the two nutritional building blocks of your metabolism, and they must be consumed in a healthy balance to keep your energy levels high.”
The value of protein
According to the article, the majority of our daily energy comes from fast-burning carbs. This energy is made accessible by consuming protein. Protein helps create and maintain muscles. It also creates hormones and enzymes. In short, protein stabilizes metabolism so that carbohydrates can fuel our bodies with energy. When we cut all carbs, we force our bodies to derive energy from protein, causing our bodies to perform less efficiently. Carb free diets that are high in protein also increase our chances of dehydration.
The Recommended Daily Allowance (RDA) of protein is 0.8 grams of protein for every 1 kilogram body weight (when involved in weight training or strenuous exercise, the RDA can be as much as 1.8 grams per kilogram of body weight). For someone weighing 154 lbs. (70 kg), his or her RDA would be 56 grams of protein a day. Protein consumed in excess will become fat- so it is important not to over eat it. Complete proteins, which come from animal products, soy, or quina, is the best protein because it has all nine essential amino acids. According to the article, incomplete proteins can become complete proteins by combining them. This is done by eating nuts and legumes, beans and rice, peanut butter and toast, etc. Making incomplete proteins complete occurs only when combining incomplete proteins within 24 hours of each other. For more information about where and how to get enough complete proteins visit the Center for Disease Control and Prevention’s website.
The value of carbohydrates
Everyone is a fan of protein. Proteins have us feeling fuller longer, they help us build muscle mass, they give us essential amino acids and hormones. Confusion lies in how carbohydrates treat our bodies. All carbs are sugar- it doesn't matter if it is honey, fruit, bread, or potatoes. This is why carbs get a bad reputation. Nonetheless, carbs are the bodies fuel, and allow us to perform at our best. According to the Fitday article, insulin moves sugar into the cells to be utilized as energy. Complex carbs, that are found in whole grains and whole wheat, are better than the simple carbs found in things like candy or honey. This is because complex carbs are slow burning, do not spike sugar levels, and keep us energized longer.
Everyone will need to consume a different amount of carbs daily. RDA or carbs is based on weight and the calories needed to be consumed each day. There are four calories received from a single gram of carbs. The USDA recommends that 45 to 65 percent of our caloric intake should come from carbohydrates. For someone on 2,000 calorie diet, 225 -325 grams of carbohydrates are recommended by the USDA daily.
Carbs come from three main sources: fruits, dairy products, starches and starchy vegetables. It is recommended by the USDA that half or more should of consumed grains and starches should be complex carbs. To learn simple ways of getting enough complex carbs into your diet visit this website.
For most people, in order to have a healthy metabolism to keep our bodies working efficiently and energetically- we need to eat carbs and proteins. The dynamic duo is what will give us our maximum energy. For the most effective workouts, eat complex carbs before exercise. According to Fitday, “[carbs] will convert quickly to energy, and give you the vigor you need to get through your workout. Eat simple carbs, preferably fruit, after exercising, to raise your glycogen back to a productive level.”
Kay’s Naturals is designed to do just that. All of our products are high in complete proteins and will give you a balanced amount of complex carbohydrates. We take the confusion and frustration out of maintaining an energy maximising diet. To see what Kay;s has to offer visit our website!