Carbohydrates, friend or foe?
First some science.
Carbohydrates, or carbs, are one of three macronutrients. The others are fat and protein. Carbohydrates come from either sugar, starch, or fiber and can be further broken down as simple and complex or whole and refined.
Simple carbohydrates are a type of carbohydrate that is quickly absorbed by the body, providing a rapid source of energy. They are made up of sugars, such as glucose, fructose, and sucrose, which are digested and absorbed into the bloodstream rapidly. Foods high in simple carbohydrates include candy, soda, pastries, and white bread.
While simple carbohydrates can give you a quick energy boost, they are also known for causing spikes in blood sugar levels, leading to a crash in energy later on. Consuming too many simple carbohydrates regularly can contribute to weight gain and an increased risk of chronic diseases like diabetes.
It is important to be mindful of your intake of simple carbohydrates and focus on incorporating more complex carbohydrates, such as whole grains, fruits, and vegetables, into your diet. Balancing your carbohydrate intake with protein and healthy fats can help regulate blood sugar levels and provide sustained energy throughout the day.
Complex carbohydrates are a category of polysaccharides made up of long chains of sugar molecules linked together. Foods rich in complex carbohydrates include starches found in grains, beans, legumes, and starchy vegetables like peas, corn, and potatoes. These complex carbohydrates are composed of multiple glucose molecules, providing a steady source of energy for the body. Incorporating these nutrient-dense foods into your diet can help maintain stable blood sugar levels and promote overall health and wellness.
The primary function of carbohydrates is to provide us with energy. All carbohydrates will break down into glucose in the gut., then are absorbed by our cells to produce ATP (adenosine triphosphate) to supply us with energy.
Benefits
1. Energy
The glucose in carbohydrates is converted into energy that our brains and muscles need to function. We should be getting 50 to 60% of our daily calories from carbohydrates such as whole grains and other complex carbs. Did you ever try one of those low carb diets? Remember how you felt? No energy, sleepy, probably angry. Yep, that’s what a lack of carbohydrates will do to you. Now, not all carbohydrates are created equal. When we eat processed foods or simple carbohydrates such as candy bars, white bread, fruit juice, we are giving our bodies empty calories and here’s where the “carbs are bad for you” mentality comes from. Stick to whole wheat, brown rice, vegetables, and beans just to name a few.
2. Helps with weight loss
High-fiber, healthy carbs like fruits, vegetables, whole grains and legumes are especially beneficial when it comes to weight loss. Fiber moves slowly through the digestive tract, helping keep you feeling fuller for longer which helps us to cut down on cravings between meals. Fiber increases the bulk of the meal making you feel fuller which helps with the amount of food you eat at each meal. Along with lean protein at every meal, the right carbohydrates can help with weight loss or weight maintenance.
3. Boost Mood
Back to that hangry feeling you may have had without those carbs. There are studies out there about people who followed a low-carb diet for a year. What was the outcome of the study? These people experienced mood disturbances, including increases in depression, anger, hostility and anxiety.
4. Heart health
Carbohydrates can help support heart health. By eating whole grains, vegetables and legumes we are feeling fuller by eating less and getting more nutrients with the complex carbs than with the simple carbs contained in refined and processed foods.
The ‘good carbs’ vs the ‘bad carbs’
Not wanting to classify good vs bad carbohydrates as they are known on all those social media platforms, let’s define them. Good carbs are the whole foods consisting of vitamins, minerals and antioxidants. These carbs are the ones we need to consume.
The bad carbs are the cookies, donuts, sugary drinks, processed foods that contain very little nutritional value. These carbs are the ones we don’t want to consume.
Summing up carbohydrates
As individuals, we all have different dietary needs. I personally eat a well-rounded diet consisting of lean protein, vegetables and a grain. I do sneak in a few deserts here and again. We can’t be good all the time, but a good rule of thumb is 80/20. Be good 80% of the time and allow for some not so great for you snacks 20% of the time.
A low carb diet the way you want to go, that’s great too. Just make sure they are the nutritional ones.
Overall, eating the “right” kinds of carbs will keep you energized, feeling fuller so you eat less which helps contribute to weight loss.
