Carbohydrates 101


Last month I wrote about protein which is one of the three macronutrients that can make up a calorie.
This month I want to focus on the dreaded “c-word” – carbohydrates. Well, let’s start with what a
carbohydrate is not. Carbohydrates are not the enemy and should not be treated as such. Carbs play a
vital role in our health. Carbohydrates are essentially just another energy source for your body to use
and is actually your bodies preferred source of energy.

It is important to note that not all carbs are created equal. Complex carbs that come from whole-food
sources like vegetables, fruits, legumes, tend to keep us feeling fuller longer. They also tend to keep our
blood sugar and insulin levels stable.

Simple, refined and highly processed carbohydrates digest quickly but tend to leave us unsatisfied, they
stimulate our appetite and leave us wanted more which can lead to increased calorie consumption and
fluctuating blood sugar and insulin levels.

I often get asked, how many carbs should I eat? And that is a tricky question and the answer is almost
always, “it depends”. It depends on;

● Your size
● The amount of lean mass or body fat you have
● How active you are
● The intensity, type, duration and frequency of your activity
● Your age
● Genetic
● And more!

In general, I recommend my clients get about 30% of their calories from carbohydrates. I like to see
those carbohydrates come from whole, unprocessed foods and I typically like to see at minimum a 3:1
vegetable to fruit ratio.

If you have any questions, please email me directly at cyrus.lemon@andaspa.com

Cheers to a healthy February!
– Coach Lemon, CSCS