wellness CARBS PROTEIN Haitham Khalid, a veteran chef and personal trainer, speaks with us about the ever-controversial subject of carbohydrates versus protein as sources of energy and calories, if and why we need them and how we can best incorporate these macronutrients into our diets. VS. BY: HAITHAM KHALID, FITNESS WITH FOOD Most of us have heard the common myths spread by people on high impact diets, such as those designed to make you lose weight rapidly or bulk up by enlarging muscles. Haitham tells us that he has seen people drive themselves crazy over this conundrum throughout his career as a personal trainer. He suggests we consider the following: • Carbohydrates provide a source of energy but consuming more carbohydrates than you need can easily make you gain weight. But don't listen to people or diets that state you should cut out carbohydrates completely! This deprivation cannot be maintained and the right carbohydrates provide a greatly needed source of energy and are good for your body. • Protein is essential for building and repairing your body including your muscles but protein itself will not help you build the muscle. Consuming too much protein may put your other bodily systems under stress. •Monitor the amount of protein and carbohydrates that you consume, know how much you should be consuming and understand the sources and different types. What are Carbohydrates? Carbohydrates have gained a bad reputation mainly because excessive consumption of the wrong type of carbohydrates can cause weight gain. Carbohydrates actually provide your body with the energy it needs to help you function throughout the day and is like the fuel that keeps your body moving, similar to the way gas functions for a car. Your body converts carbohydrates into glucose, which is a form of energy that can be used right away or stored for use later (as seen in diabetics or long distance runners). There are two different types of carbohydrates: refined and complex. Refined Carbohydrates Refined carbohydrates are typically digested and absorbed faster in the body. Refined carbohydrates are commonly found in processed foods such as candy, cookies, fizzy drinks and in the ‘white’ foods that contain large amounts of starch such as white bread, white pasta and white rice. Refined carbohydrates have extremely low nutritional value. Complex Carbohydrates Complex carbohydrates are found in the ‘brown’ processed foods such as brown bread, brown pasta and brown rice. Foods high in complex carbohydrates also include beans, lentils, oatmeal, whole grain cereals and vegetables (such as peas and corn). Incorporating more of these foods into your diet will help provide you with energy. What are Carbohydrates good for? Carbohydrates are essentially a source of energy but also play a critical role in the proper functioning of the immune system, fertilization, pathogenesis, blood clotting and human development. A lack of carbohydrates can impair the functioning of these bodily systems. What are Carbohydrates bad for? Excessive consumption of carbohydrates (especially refined carbohydrates like sugar or corn syrup which is found in so many processed foods), without using the energy that is generated can lead to serious health conditions such as obesity and diabetes. What is Protein? Proteins are basically made up of long chains of amino acids. There are 22 different types of amino acids and the body needs all of them to function properly. What is Protein good for? Protein is required by the body for the growth, maintenance and repair of all cells. There are many forms of protein, which all play an important role in the functioning of the body. The compounds contained in protein are vital for keeping our hair shiny and healthy, our nails strong, our skin fresh and glowing and our bones strong and healthy. It is also necessary for the production of antibodies, which fight against infection and illness. What is Protein bad for? Too many people try to do a low carbohydrate and low fats program When you restrict carbohydrates, your body searches for another fuel source and automatically focuses on protein as an alternative but your body should not use protein as a fuel source. Excessive protein consumption could put additional stress on the kidneys. 58