Carbohydrates are an essential part of our diet. Misinformation has lead weight and health conscious people to avoid them altogether. Learn why this is not necessary.
As a self proclaimed "food geek", I was happy when people like Dr. Robert Atkins came along and made carbohydrate a common word in the average American's vocabulary. Of course, as a nutritionist, I was disturbed by the litany of confusion and misinformation surrounding the topic. Suddenly everyone was an expert on "good carbs" and "bad carbs" but no one seemed to be getting any healthier. Consequently, I've written the following tutorial on carbohydrates: what they are, why we need them, and what the best sources are for getting them.
Carbohydrates are one of three macronutrients that provide calories for the human body. The main function of carbohydrates is to supply the body with energy. They are found almost exclusively in plant foods and can be classified in many ways. One way is to separate them into simple or complex.
Both forms are converted into glucose (sugar) which is either used directly to provide energy or stored in the liver for future use. When consumption of carbohydrate calories exceeds the body's expenditure, it may also be stored as fat.
Carbohydrates are considered simple or complex based on their chemical structure. Simple carbohydrates are one, two or, at most, three units of sugar linked together in single molecules while complex carbs are hundreds or thousands of sugar units linked together. Simple carbs taste sweet while complex carbs are identified as starchy.
Simple carbohydrates (sometimes called simple sugars) include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar). Simple carbs digest quickly, causing a spike in blood sugar and a rapidly triggered insulin response. Insulin levels may stay elevated for hours. The more often and the longer blood insulin levels remain high, the more likely a person is to accumulate excess body fat.
Many simple carbs may contain refined sugars and few essential vitamins and minerals. Examples include candy and fruit juice. Such simple carbs are considered "empty calories" and can lead to weight gain. Fruit is one of the richest natural sources for simple carbs, but it also supplies the body with many essential vitamins and nutrients.
Complex carbs are digested slowly and produce a more mild and progressive elevation in blood sugar and insulin levels. Whole grains, starchy vegetables and legumes are all examples of complex carbohydrates. Individuals must be cautious of refined complex carbs such as bread, pasta, or products made with whole wheat that has been refined into fine flour. These complex carbs are rapidly converted into simple sugars and trigger the same elevated blood sugar and insulin response as simple carbs. Processing carbohydrates also strips away its fiber and vitamin content.
Ideal complex carbohydrates are those that are unrefined, as close to their natural state as possible. Vegetables, legumes and whole grains are ideal because they have lots of fiber, are rich sources of vitamins and minerals, and don't cause drastic spikes in blood sugar or insulin levels. Read my article on Whole Foods for Whole Health to learn even more on ideal food choices.
Carbohydrates help the body perform many important functions and are a vital part of our diet. Special care needs to be taken in selecting quality carbohydrates. Unrefined, complex carbs should make up the majority of carbohydrate intake.
For more articles like this, check out Vegetarianism and Kick the Sugar Habit.
