What are Carbohydrates?!?
There seems to be a lot of confusion about carbs. When we analyze what carbs are and objectively look at their function in our bodies via backed up nutrition research, their importance seems quite clear! Carbohydrates are formally defined as containing carbon, hydrogen, and oxygen in the ratio of 1:2:1. Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others. Carbohydrates originate in plants via photosynthesis. They have many functions such as providing structure for cell walls and nucleic acids, being the body’s primary source of energy, and providing vitamins, minerals, fiber, and many other phytonutrients. The 3 main types of carbs are sugar, starch, and complex carbohydrates. Sugar is the simplest form of carbohydrate and occurs naturally in some foods, including fruits and vegetables. Types of sugar include fruit sugar (fructose), table sugar (sucrose), and breastmilk sugar (lactose). Complex carbohydrates are digested more slowly and supply a lower more steady release of glucose into the bloodstream. Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
Fiber and Digestion
Fiber or non-starch polysaccharide is a plant carbohydrate that is not digestible by human enzymes. Fibre and resistant starch provide, to varying degrees, a substrate for colonic microbial fermentation, leading to the production of short-chain fatty acids that provide a direct energy source for colonic epithelium and influence hepatic insulin sensitivity. Fiber can be classed as soluble (viscous or non-viscous) and non-soluble, properties that influence gastrointestinal absorption and metabolic effects. Viscous fibers such as vegetable gums and those derived from fruits, legumes, and psyllium slow down digestion and reduce postprandial glycemia and cholesterol absorption, whereas insoluble fibers (eg, from wheat bran) have limited metabolic actions. It is important to know the glycaemic load and index of foods to ensure you are getting nutritious carbohydrates without negatively affecting insulin resistance.
Refined and Processed foods
Most health authorities agree that overconsumption of added sugars, and particularly sugar-sweetened drinks, has contributed to the obesity epidemic. In the higher-quality prospective observational studies, changes in consumption of sugary drinks are directly associated with changes in energy intake and body weight. In meta-analyses of trials in adults consuming unrestricted diets, reduced intake of added sugars is associated with a modest decrease in body weight, while the higher intake is associated with a comparable gain. The quality of carbohydrates is shown to have a major effect on the development of chronic diseases.
Refined grains, such as white flour and white rice, have been processed, which removes many nutrients and fiber. Many foods containing refined grains like white flour, sugar, and white rice lack B vitamins and other important nutrients unless they’re marked “enriched.” By contrast, unrefined whole grains retain many of these vital nutrients and are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods.
Healthy Recommendations
Get more complex carbohydrates and healthy nutrients by eating more fruits and vegetables! Harvard School of Public Health recommends that at least 50% of everyone’s Healthy Eating Plate should be fruits and vegetables (except potatoes) with another 25% coming from whole grains. Fill the rest with nuts, seeds, and legumes. Legumes are emphasized by the U.S. Dietary Guidelines (about 3 cups a week) and the DASH Eating Plan of the National Heart, Lung, and Blood Institute (4-5 half-cup servings a week). They are rich in protein, folate, iron, phosphorus, polyunsaturated, and monounsaturated fatty acids!
Key Takeaways:
Limit foods that are high in processed, refined simple sugars provide calories but they have very little nutrition.
Get more complex carbohydrates and healthy nutrients by eating more fruits and vegetables, and focus on whole-grain rice, bread, and cereals, and don’t forget the legumes — beans, lentils, and dried peas.
Keep carbohydrate intake within 60-75% of your caloric intake
At least half of each meal should be fruits and veggies
Carbs are the primary source of bodies energy and fuel for metabolic processes
Fiber can help problems with insulin resistance, digestion, and removing toxins and waste
Sources Cited
Great information! Thanks!