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From Fellrnr.com, Running tips
→Carbohydrates
===Carbohydrates===
* '''Avoid Sugar (most of the time).''' Sugar is calorie dense but nutritionally poor, as is High Fructose Corn Syrup (HFCS). Sugar is okay during or following exercise, as noted in [[Nutrient Timing]]. This avoidance does not apply to the sugar in milk (Lactose), as it is slow to digest and does not contain fructose. There are significant health concerns<ref name="fructose"/> around the fructose in sugar and HFCS.
* '''Limit Artificial Sweeteners.''' Given a choice between a regular soda and a diet soda, the diet soda is generally less bad. However, there is evidence<ref name="sweetener"/> that artificial sweeteners can confuse the body’s internal gauge of calories consumed. This can lead to increased hunger and overeating. They can also damage the good bacteria in your gut and may cause cancer.
* '''Cut out high GI foods.''' The Glycemic Index (GI) is a measure of how fast a food raises your blood sugar. Obviously sugar has a high GI, but so do most bread and many other carbohydrate rich foods. Whole grain breads do not have much lower GI than white bread, as the flour is grown so fine that the fiber does not slow digestion. See [[Carbohydrates and Glycemic Index]] for more details. Also check out http://www.montignac.com/en/ig_tableau.php and http://nutritiondata.self.com/
* '''Sufficient Carbohydrate.''' Ultra-low carbohydrate diets (Atkins, etc.) are slipping in popularity, but there is evidence that they work as well, if not slightly better than other diets in the short term. It is possible to exercise at moderate intensity on an ultra-low carbohydrate diet, but the lack of carbohydrate will impair performance and training intensity. The key seems to be in getting the carbohydrate from low Glycemic Index foods. Following [[Nutrient Timing]] reduces the issue somewhat, as you will be taking in plenty of carbohydrate during and immediately following exercise. This will lead to improved Glycogen levels. http://www.befoodsmart.com/images/how-to-choose-a-sweetener-flowchart.jpg
===Fats===
* '''Cut out all trans-fats.''' Trans-fats are bad for your health, so cut them out totally, even if you’re not trying to lose weight. The labels on food will show the level of trans-fats, but levels below 1g per serving will be shown as 0g. To double check that there are no trans-fats, avoid any food with the words 'partially hydrogenated' in the ingredients. (Fully hydrogenated is not toxic - that’s making saturated fat out of unsaturated fat.)
