Getting toned arms has never been more confusing in the entire history of womankind.
Why? Because there is an overload of contradictory and confusing information EVERYWHERE. One source of confusion is carbohydrates.
So without further ado, here is everything you need to know about carbohydrates for getting toned arms:
What do they do?
- Provide fuel for the brain
- Provide energy for muscles
- Hydrate muscles
- Affect mood
What are they made of?
What types are there?
- Starch (rice, pasta, bread)
- Sucrose (fruit, honey)
- Lactose (dairy)
Dangers of having too little (less than 125g a day):
- Ketosis and acidosis
- Mental fogginess
- Depressive moods
- Inability to recover from exercise
- Rapid exhaustion
- Muscular dehydration
Dangers of having too much (more than 55-60% of calories):
- Elevated insulin levels (i.e., inability to burn arm fat)
- Unstable insulin levels (i.e., hunger spikes)
- Increased blood sugar
- Whole grains are optimal for arm fat loss. You should only have whole grains if you’re very active. Otherwise, stick to legumes.
- Having large amounts of a single superfood is healthiest. Having a bowl of oatmeal with a mixture of fruit (cranberries, raspberries, blueberries, blackberries, apples) is much healthier than a bowl of oatmeal with a mountain of blueberries. In this case, the whole is greater than the sum of the individual parts. If you are serious about getting toned arms, more variety is better.
- Fiber supplementation is healthy. Having more than 3.5 grams a day of supplemental fiber can increase colon cancer risk. Besides, if you need supplemental fiber than something is seriously wrong with your diet!
- Fructose is ok because it enters the blood stream slowly. But it also turns on triglyceride and LDL production in the liver. This doesn’t mean you should cut out fruits, just don’t turn into a fruit bat.
- Organic is healthier. While organic foods are better for the environment, they have not been shown to be healthier than regular food.
- Regular food is better than genetically modified food. Again, while there are ethical and ecological arguments here, a direct negative impact on health has not yet been shown.
- The glycemic index is the end all be all. Protein, fat and vegetable content also alter the glycemic effect of a meal, not just carbohydrates. Moreover, the serving sizes in the glycemic index can be misleading. Finally, the glycemic index doesn’t say anything about the nutrient density of a food.
Getting toned arms doesn’t have to be confusing. Learning the ins and outs of carbohydrates doesn’t have to be confusing either. Bottom line: legumes are the best carbohydrates you can eat, period. Forget about all the hype surrounding whole grains. Unless you are extremely active, whole grains could potentially hold back your flabby arms goal. Good luck!