Will consuming carbohydrates support my athletic performance?

Welcome to icliniq.com.

I have read your query, and I can understand your concern.

Consuming high carbohydrates leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity due to metabolic disorders like diabetes, high cholesterol, and hypertension. As well, consider carbohydrate loading when you get into activity or sports. First, you need to check your body mass index, which will let you understand your obesity stage. Your present diet and activity level, which comes from 30% of exercise and 70% from diet, determine your current weight. For a customized diet plan, I require more details like height, weight, age, medical issues, etc. But I can help you with quick tips for do’s:

1 Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) because they are high in fiber. Fiber helps in delaying the process of sugar release from foods.

2. You should include high-fiber foods such as sprouts, lentils, salads, green leafy vegetables, and entire fruits.

3. Take small and frequent meals.

4. Brisk walking for 30 minutes five days a week is compulsory.

5. Regular self-monitoring of blood sugars is essential if carbohydrate intake is high, more than 60 % of total intake.

Avoid the following:

1. Sodas and sweet drinks like aerated drinks and tetra-pack fruit juices are to be avoided because they are high in carbohydrates, which increase blood sugar. Also, their high fructose content is linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbohydrates like white bread, pasta, and rice are low in fiber and high in glycemic index. This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise blood sugar levels and cause weight gain.

7. Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins (Kismis) are high in glycemic index and load and thus need to be avoided.

8. Starchy vegetables, potatoes, Yam (Zimikand), Colocasia ( Arbi), beetroot, squash, corn, and sweet potatoes.

9. Eat less salt. Use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies with a very high salt content, and use a salt substitute.

I hope this will help you.

Thank you.