Back to Basics: Carbohydrates
Carbohydrates are a macronutrient found in food. Fiber, starches and sugars are all carbohydrates and are are essential nutrients that your body turns into glucose which is converted to energy used to support body and brain function and physical activity.
Carbohydrates have 4 calories per gram and it is recommended that 40% of your daily caloric intake come from carbohydrate sources.
Carbohydrates are an essential part of a healthy diet and are found in almost all foods to some degree- bread, beans, milk, rice, potatoes, cookies, soda, broccoli, apples, chips and ice cream, however all carbohydrates are not created equally. Carbohydrate quality is important- some types of carbohydrate-rich foods are healthier than others.
Carbohydrates: Quality Matters
What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. While important, the amount of carbohydrate in the diet is less important than the type of carbohydrate in the diet. (however, for those following a carbohydrate restrictive diet such as Atkins or Keto this would not be true). For example, whole grains such as brown rice and quinoa are better choices than highly refined white bread or pasta.
Simple vs Complex Carbohydrates:
A food’s chemical structure, and how quickly your body digests, it determines whether the carbohydrate is complex or simple. Complex carbs are less likely to cause spikes in blood sugar. They also contain micronutrients (vitamins and minerals) and fiber that are essential to overall health. Too many simple carbs can contribute to weight gain. They can also increase your risk of diabetes, heart disease and high cholesterol.
There are 3 main types of carbohydrates:
1) Sugar: Sugar is a simple carbohydrate-it occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose). Added sugars can be found in many foods, such as cookies, sugary drinks and candy.
There are two types of sugars:
Naturally occurring sugars, such as those found in milk and fresh fruits and vegetables
Added sugars, such as those found in candy/baked goods/ice cream, canned fruit, juice and soda.
Your body processes all sugars the same. It can’t tell the difference between natural and added sugars. But along with energy, foods with natural sugars provide vitamins, minerals and sometimes fiber.
2) Starch: Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starchy foods provide vitamins and minerals. It takes your body longer to break down complex carbohydrates, and as a result blood sugar levels remain stable and fullness lasts longer.Starchy foods provide vitamins and minerals and can be found in:
Beans and legumes, such as black beans, chickpeas, lentils and kidney beans.
Fruits, such as apples, berries and melons.
Whole-grain products, such as brown rice, oatmeal and whole-wheat bread and pasta.
Vegetables, such as corn, lima beans, peas and potatoes.
3) Fiber: Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.
Carbohydrates and Exercise:
Carbohydrates are the bodys preferred fuel source for energy. During any type of activity, muscles use glucose from carbohydrate for fuel. For short, high-intensity exercise, the main source of energy is glycogen (glucose) stores in muscle and the liver, which comes from dietary carbohydrates.
Consuming carbohydrates after a workout is important as it helps replenish the energy stores (glycogen) that was used during exercise.
It’s a myth that carbs are “unhealthy” or that there are “bad” carbohydrates. In fact, many of the healthiest foods are high in carbohydrates. Carbohydrates are the body and brain’s preferred fuel source for basic functions, and are essential for exercise and muscle repair and recovery.
Refined carbs, such as white bread, pasta and sweets may be unhealthy in high amounts.
Enjoy nutrient dense carbohydrates in the form of whole grains, starches, fruits and vegetetables as part of whole-food lifestyle.