can someone red pill me on the simple carbs vs complex carbs discussion, if read a lot of shit so far
pic related
What is it that you read so far OP?
>>36702654
its only bad because they contain only cals and no nutrition. if you just need calories then pasta and rice are fine
white rice is not "bad". It just means the parts of the grains that provide the fiber were removed, so its no longer "whole". If you get enough fiber, there's absolutely nothing unhealthy about white rice. Also too much fruit can be bad, because of the sugar. Certain fruits are healthier than others.
>>36702733
All calories provide nutrients you dweeb.
>>36702732
That they slow your metabolism significantly down, that they are mostly "bad" calories stored as fat, that they etc.
White "complex carbs" (white bread, white pasta, pretty much anything not whole grain thats been refined) has a higher glycemic index than their whole grain or "brown" counterparts. This means they spike your blood sugar levels since your body can convert them into glycogen and glucose faster. They also lack the nutrition (micronutrients and fiber usually) that gets pulled out of them when they are refined. Same thing for refined sugars found in shit like HFCS and sugar.
These fast digesting carbs aren't evil, and have have their uses. Having sugar and fast digesting protein (like whey) post workout helps with recovery time. Consuming sugar while exercising gives you energy to continue the workout if its a long one. Consuming complex carbs with a low GI before working out helps that too.
Worrying about it mostly for people that want certain performance or to lose weight or are diabeetus.
>>36702783
not him, but you are fucking retarded, just stop posting
>>36702774
>too much fruit can be bad, because of the sugar
There's no scientific basis for that. Sugar in fruit isn't harmful like isolated sugars are.
>>36702654
basically all you need to know is that complex carbs are typically more nutrient dense than simple ones and will satiate your hunger longer meaning you consume less calories but get equal if not greater health benefits. Obviously this is great if you are trying to build muscle or lose fat, but not optimal for becoming a feminist.
>>36702840
I think he means "bad" in the sense of increased insulin response and caloric gain
>>36702854
He's wrong then
>>36702840
this is mostly true, the sugars in fruit are largely beneficial to mental focus versus an isolated sugar because of the way the body digest and utilizes the natural sugars. However if you were to be retarded and eat a truck load, you would still become a fat ass.
>>36702864
Freelee pls go
>>36702816
To kind of add to this here's a really simplified layout of how your body uses carbs.
Basically whenever you eat carbs you body wants to fill up its glycogen and glucose stores. These are easy for your body to break down and convert into ATP, which is what your body uses to do work. Your body has finite stores in the blood and liver for the carbs to be there so once it fills these up it starts switching to mostly bodyfat sources of energy, which are pretty hard to break down and convert to ATP since they are more complex and the process is longer.
Your body loves using carbs for energy, which is why you feel like shit when you run out of the carb stores and try to do moderate to high intensity exercise. This is what happens to runners when they "hit the wall". Usually your body is using some ratio of fat/carb sourced ATP for energy. Fat for low intensity primarily and the ratio switches to mainly carbs as the intensity increases.
The problem with the fast digesting carbs is that your body processes them quickly into glycogen, glucose, and ATP and those finite stores get filled. Your body then starts dumping them into bodyfat to save the energy for later. Eat "too many" carbs your body will fill the stores up and you get fat, so eating the slow digesting carbs helps kind of curb how fast your finite stores get filled up and lessens how many carbs get converted to bodyfat, while helping you not run out of carbs during the moderate-high intensity shit you do.
What really matters for weight loss/gain though is overall Calorie intake, not so much your macros.
Processed carbs have a lot of the nutrients and fiber removed, which also makes them worse for your blood sugar, triglycerides, and insulin levels
Natural carb sources like whole grains, legumes, and fruits are usually rich in fiber, micronutrients, and antioxidants.
Carbs are also not easily converted into fat. That carbs are immediately stored as fat if not quickly used is a myth pushed by fad diet books. Carbs do hold water though, and make your muscles look more full.
>>36702816
oops meant to say white "simple carbs"
