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Carbohydrates, the low down
Carbohydrates give our body the most readily available source of fuel or ‘energy’ for our body. However its all about getting the consuming the right type of CHO in sufficient quantities on a daily basis

Carbohydrate (CHO) provides the most readily available source of fuel or ‘energy’ for our body. We store CHO as glycogen in our liver to maintain our blood ‘sugars’ and in muscle for use during rest and physical activity. However, these stores are relatively limited, therefore we must consume the right type of CHO in sufficient quantities on a daily basis


BLOOD GLUCOSE REGULATION

•    Glucose is absorbed into the bloodstream causing an increase in insulin secretion from the pancreas.
•    Insulin promotes glucose uptake primarily into liver and muscle cells.
•    Glucose can be directed towards storage as glycogen or used for energy production.
•    Excess glucose can be converted into fat in the liver and released into the blood or taken up directly by fat cells.

The hormone insulin maintains blood glucose within a fairly narrow range (4-8 mmol/L) in an individual with normal insulin sensitivity. However, high and low blood glucose levels can occur due to food intake, exercise and other demands on the body.


HYPERGLYCEMIA – HIGH BLOOD SUGAR

If blood glucose remains elevated for prolonged periods, high levels of insulin are secreted from the pancreas.

There is some evidence that elevated fasting plasma insulin linked to development of Coronary Heart Disease (CHD) - independent of other risk factors.

In type I diabetics, prolonged hyperglycemia can result in retinopathy, nerve damage (peripheral neuropathy), renal failure and an increased incidence of atherosclerotic cardiovascular and peripheral vascular disease.

Some individuals experience reactive hypoglycemia in response to a large sugar load (insulin can overcompensate for a quick rise in blood glucose).

Signs and symptoms of hyperglycaemia include:

•    Increased thirst and urination
•    Weakness, stomach pains and general aches
•    Heavy, laboured breathing
•    Loss of appetite, nausea and vomiting
•    Fatigue


HYPOGLYCEMIA – LOW BLOOD SUGAR

Reduced blood glucose can be caused by a low energy intake or restricted intake of CHO’s (ie. Atkins), excessive exercise, illness, stress or medical conditions such as type I diabetes.

The symptoms of hypoglycemia are outlined below and should be treated with high glycemic index CHO as soon as possible:

➢    Hunger - a strong desire to eat,  particularly sugary foods
➢    Tiredness, lethargy
➢    Shaking, trembling
➢    Weakness
➢    Sweating
➢    Anxiety, emotional behaviour, confusion
➢    Headache


DIETARY CARBOHYDRATES

In the past, carbohydrates were classified as ‘simple’ and ‘complex’. It was presumed that simple sugars (sugar, lollies) were broken down quickly and absorbed rapidly. Whereas complex carbohydrates (bread, pasta, rice) were presumed to be slowly digested and produce a slower effect on blood glucose.

Extensive research has now shown that a carbohydrate's effect on blood glucose is determined by a number of factors, not only the total sugar content. This gave rise to a new classification - Glycemic Index


Article contributed by:

Australian Fitness Academy
701 Glenhuntly Road
Caulfield South VIC 3162
03 9532 7800
www.fitnesseducation.com.au

 

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