Sat, Jan-28-23, 15:43
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Plan: Paleoish/Keto
Stats: 225/167/175
BF:18%
Progress: 116%
Location: Longmont, Colorado
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Carb Propaganda
Lots of good misleading information here!
https://www.cnet.com/health/nutriti...carbs-not-less/
Let's start with the title.
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Why You Should Be Eating More Carbs, Not Less
Carbs are an essential part of any diet.
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There are no essential carbs. Zero, none, nada.
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Carbs give you energy
When you eat carbohydrates, the body breaks them down into glucose, which is then used by the cells as its primary energy source. This gives you the burst of energy you need to do everyday functions like exercising, for example. Without carbohydrates, you'd feel exhausted and lack the energy necessary to get through a Crossfit class or a long run. Once the body uses the adequate glucose it needs from the carbohydrates, the rest is broken down as glycogen and stored within the liver and muscles.
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Fat is a better energy source and it keeps your body going much longer. I've been limiting carbs for over 20 years and can still do 100-mile bike rides without eating anything and not being hungry when I finish.
The muscles can store only 500g of glucose and the liver 100g. The muscle glucose cannot be moved from one muscle to another, so if your legs use theirs, you're out of luck as the rest of the body's glucose is worthless. The body's fat stores have no such limitation.
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Carbohydrates provide essential vitamins and minerals like magnesium, potassium, vitamin C, B vitamins and more. These also function as antioxidants, which are necessary to protect you against heart disease, cancer and other diseases. The best way to get many of these essential vitamins and nutrients is by eating a balanced diet with carbs to help support your system.
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Fatty foods also provide vitamins and minerals, including vitamin B12 which is not provided by carbs. Vegetables do have many more antioxidants than meats, eggs, and dairy but carb (glucose) foods generate more oxidants*.
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Carbs help with brain function
Carbs keep your brain functioning efficiently. The brain uses 20% of the total body energy burned daily. You've probably noticed on days when you've barely eaten carbs that you experience brain fog, moodiness and exhaustion. That's because the brain relies on carbohydrates as its primary source of fuel.
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The brain works quite well on ketones and the body makes all the glucose the body needs from amino acids. With fat-generated ketones, you don't get the brain fog, etc.
* https://www.hindawi.com/journals/jnme/2012/238056/
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We conclude that a high-carbohydrate meal may evoke a greater postprandial oxidative stress response, whereas both fat and carbohydrate increased IL6. We speculate that the observed increases in postprandial IL6, without increases in any other markers of inflammation, may indicate a normal IL6 response to enhance glucose uptake, similar to its role postexercise.
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