Carb tolerance for your body type

Coming to the festive holiday season, we might need to be more aware of what our bodies can and cannot tolerate. In a previous blog post about BODY TYPES we discussed the characteristics of the different body types and how to eat for each type.

Regardless of your body type, body composition, or overall health status, your ability to handle carbohydrate-dense foods is greatly improved the more active you are.

This means that the best time to eat a majority of those starchy (or, less ideally, sugary) foods is when you’re most physically active. Depending on your body type, your carb tolerance and needs are different and your strategy should be different to match.

Many people think that “body type” just describes the way someone looks. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics.

Curious about your body type? Ask Dr. Anthony Ancell from Woollahra Dental

Typical body type: Ectomorph

Carb tolerance/needs: High
Carb timing ideas: Should include lots of carb-dense foods around exercise. Some starchy, whole grain, minimally processed carbs should also be eaten at other meals. Veggies and/or fruits (~3:1 serving ratio) should be eaten at each meal.

Typical body type: Mesomorph

Carb tolerance/needs: Moderate

Carb timing ideas: Should include carb-dense foods around exercise. Some starchy, whole grain, minimally processed carbs can also be eaten at other meals, though consumed in moderation. Veggies and/or fruits (~4:1 serving ratio) should be eaten at each meal.

Typical body type: Endomorph

Carb tolerance/needs: Low
Carb timing ideas: Almost all carb-dense foods should be included around exercise. Veggies and/or fruits (~5:1 serving ratio) should be eaten at each meal.

Sources:
Precision nutrition.com
Koleva M, Nacheva A, Boev M. Somatotype, nutrition, and obesity. Rev Environ Health 2000;15:389-398.
Simkin-Silverman LR, et al. Lifestyle intervention can prevent weight gain during menopause: results from a 5-year randomized clinical trial. Ann Behav Med 2003;26:212-220.