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Nutrition Series: Volume 2, Article 1 Not all Carbohydrates are Bad

NOT ALL CARBS ARE BAD

Many of the clients I work with avoid carbohydrates when they try to lose weight. They mention that this method led to some success in the past. This is clearly the reason they go back to it as a method for weight loss. The challenge comes when I ask them that while it worked for them temporarily, why didn’t it work long term? 

When trying to make changes to your lifestyle it is common to go back to what has worked for you in the past. Relying on past success is a good starting point, but when you want to make changes to your life that will last, you may have to consider a new and sometimes more challenging approach. New approaches will make you question if it will work because you’ve never tried it before. This is why there is some resistance and a lack of adherence when I work with clients. 

I understand that it’s part of the process as a coach. I encourage my clients to ask questions, be skeptical, and have an open mind. If it doesn’t work, we will change the plan. Our gym and nutrition coaching is a lab and we use methods we’ve proven will work, but each client brings their own variable to the experiment. 

To begin to answer the question we have to understand what carbohydrates are and what they do for us. Once we do this, we can begin to understand how to effectively make changes to our nutrition that will lead to long term success and a sustainable way of eating. 

All carbohydrates we consume are digested and broken down into simple sugars called monosaccharides before being absorbed by the body. When we say all carbohydrates, we mean everything from table sugar to broccoli and every carbohydrate in between. It is important to note here that all vegetables are carbohydrates and all vegetables get broken down into simple sugars (monosaccharides) before being absorbed into the body.  

The difference between table sugar and vegetables is that the less healthy “simple” carbs (like table sugar) are digested and absorbed quickly, while healthier “complex” carbohydrates (like vegetables) are digested and absorbed much slower. 

Either way, these monosaccharides go to the liver to fill energy stores. After that, they enter the bloodstream and are sent to other cells in the body. Insulin is then released to regulate blood sugar levels in the body. The difference is the rate at which this happens. Simple carbs are broken down quickly, while complex carbs are broken down slowly. 

Carbohydrates are primarily a source of immediate energy for the body’s cells. They also cause a release of insulin which is necessary for regulating our blood sugar levels. After intense activities it may be important to include simple carbs so that blood sugar levels can be regulated quickly. For general activity and inactivity it may be more beneficial to include complex carbohydrates so that blood sugar levels are regulated at a steady rate. 

Here is an excerpt from the article “All About Carbohydrates” that further explains this process. https://www.precisionnutrition.com/all-about-carbohydrates

“When the diet consists of simple sugars and refined carbohydrates (which the body breaks down rapidly), one may notice elevations in blood triglyceride levels, bad cholesterol, and insulin resistance.

On the other hand, carbohydrates that are digested and absorbed slowly, such as whole grains, fruits, and vegetables, can help to control insulin response, energy levels, and body composition. Such unrefined, unprocessed, complex carbohydrate sources may reduce triglycerides and improve one’s cholesterol profile (Jenkins et al 1987). Other benefits of a lower glycemic diet include increased vitamin and mineral intake, increased fiber intake, enhanced satiety, a higher thermic effect of feeding, and blood sugar control (Ludwig & Eckel 2002; Ludwig 2000).”

If your goal is weight/fat loss and improved health, understand that what has worked best for our clients is to avoid simple carbs such as sugar, refined carbohydrates, processed foods and foods with preservatives. This does not mean that you should avoid all carbohydrates. The benefits of including more whole foods such as vegetables, fruits, and whole grains are increased energy levels, weight/fat loss, improved body composition, and improved health markers.

-Coach Dan

NEED MORE HELP

Please remember that everyone is different. Our goal is to help you improve the quality of your life. If you want more information or are feeling stuck, please visit our contact page and ask us. We’re happy to help!

References: https://www.precisionnutrition.com

RADD CrossFit
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Demi Otis
Demi Otis
22:38 23 Feb 21
RADD is more than a gym, it is an amazing community filled with people who will help you grow to become the best... version of yourself in every possible way!! I have been a member for almost 2 years now and I am so grateful for all of the support they have to offer ❤️read more
Caitlin Hamberger
Caitlin Hamberger
20:30 23 Feb 21
RADD’s attention to members ensures our safety when working on strength and fitness and is key in avoiding injuries.... The RADD community is welcoming and full of motivation, without a cut throat competitive culture. Diana is a rockstar coach and truly cares about every single athlete who walks in the door. The custom modifications RADD provides for every movement makes the workouts obtainable to anyone at any level. Get ready for the best, sweat dripping workout you’ve ever had!!read more
Michael Battaglia
Michael Battaglia
21:03 16 Feb 21
About 7 years ago I started looking into some CrossFit gyms. I went to 3 gyms in my local area. When I walked into 2... of them they handed me a piece of paper saying this is our schedule and how much it costs. When I walked into RADD one of the owners Diana had a conversation with me. When I walked out the door I knew this would be the gym I’d try out first. Fast forward 7 years later I can’t say enough good things about them. Not only did they teach me about getting fit but they helped me create a better lifestyle for myself and in turn my family. RADD Crossfit constantly goes over the top to help benefit not only their members but the community around them as well. I’m a school teacher in the Glen Cove school district and on multiple occasions they have invited students into their facility to exercise and share information about running a business and nutrition. If you have any second thoughts about joining RADD CrossFit just go in and chat with the owners. The first step is walking in the door. They’ll help guide you from there.read more
Xuefei Shan
Xuefei Shan
20:17 16 Feb 21
I saw a friend lose 50 pounds within half a year and keep going to cross fit for more than 2 years to become healthier... and healthier. I joined crossfit 2weeks ago and felt amazing. Today my big daughter enrolled ptivate sessions,too. Can't wait to see her become stronger.read more
Tristyn Hudson
Tristyn Hudson
20:14 16 Feb 21
All of the instructors are amazing and genuinely care about every one of their members. I am so glad I joined this gym... as each class is the highlight of my morning. As an athlete my entire life I have always loved working out but RADD CrossFit is just on another level!read more
stevens alvarez
stevens alvarez
17:10 22 Dec 20
Started working out on July 6 and haven’t stopped since. The team at RADD is motivational and holds me accountable. ... If you are looking for a gym with a great sense of community look no further than RADD.read more
Alexis DeMolina
Alexis DeMolina
16:11 22 Dec 20
The best place in town ! Not an understatement either. RADD truly lives up to there family dynamic and has created a... community of acceptance, accountability, knowledge, and progress. And most importantly love / support and fun ! RADD’s handling of the pandemic has been second to none. What they have done to make a healthy lifestyle available and affordable to the community in one of the most challenging times is unparalleled. The RADD staff looks at there clients as family. The progress made by clients is amazing. And it’s not just the workout and exercise science. Each staff member is well versed in life coaching. Mentality is critical when it comes to training and staying consistent and happy.read more
Chemnitz Daniel
Chemnitz Daniel
23:53 21 Nov 20
I have been a member at RADD for two and a half years. The owners and coaches are knowledgeable and passionate about... what they do. The individual attention provided to their members is what has given me the confidence, motivation and accountability to reach my fitness and nutrition goals. Although a Crossfit gym, they are much more. They strive to provide individual support when it comes to fitness, nutrition and mindsetread more
brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness community.read more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long member.read more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and welcoming.read more
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