Understanding Carbohydrates and How They Affect Our BodyIntroduction “What should I eat?” used to be answered by “You can’t go wrong with carbohydrates.” Well, we have come a long way since then. Now we know that carbohydrates, the most consumed item in many diets, are not all good or all bad. Some carbohydrates promote health and others actually increase the risk of diabetes and coronary heart disease. The fad of the Atkins, and other low-carb diets had many Americans believing that carbohydrates were ‘bad’, the source of unflattering flab, and a primary cause of the obesity epidemic. This oversimplification, as well as “fat is bad”, has led many consumers to believe that an all protein diet is healthiest. Easily digested carbohydrates such as white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain and hinder weight loss. Carbohydrates like whole grains, beans, fruits, vegetables, and other sources of intact carbohydrates are opposite—they promote good health and help maintain important bodily functions. Do not let yourself be misled by blanket statements that say carbohydrates are dangerous. They are definitely an important part of a healthy diet. Carbohydrates provide our bodies with fuel that is necessary for physical activity and proper organ function. The best sources of carbohydrates of course are from fruits, vegetables, and whole grains. These types of foods give essential vitamins, minerals, fiber, and important phytonutrients. What are Carbohydrates? Carbohydrates are found in a many foods—bread, beans, milk, popcorn, potatoes, cookies, soft drinks, apples, spaghetti and cherry pie. They also come in different forms. The most common and plentiful forms are sugars, fibers, and starches. The basic building block of every carbohydrate is a sugar molecule, which is made up of bonded carbon, hydrogen, and oxygen. Starches and fibers are chains of sugar molecules; some contain hundreds of sugars. Some chains are straight and others are branched. Carbohydrates used to be grouped into simple and complex. Simple carbohydrates included sugars such as fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose). Complex carbohydrates included everything made of three or more linked sugars. It was once thought that complex carbohydrates were the healthiest to eat, while simple carbohydrates were not as healthy; it is much more complicated than that. The digestive system handles all carbohydrates in the same way—it breaks them down into single sugar molecules; only these single sugars are small enough to cross into the bloodstream. It also converts most digestible carbohydrates into glucose (blood sugar). This glucose is used as a universal energy source for cells. How Much Do I Need? Fiber Adults need at least 20 to 30 grams of fiber per day to maintain good health. Most of only get about 15 grams a day. Fiber is an exception, because it is put together in a way that cannot be broken down into sugar molecules. Because it is not broken down this way, it passes through the body undigested. There are two varieties of fiber: soluble fiber dissolves in water and insoluble fiber does not. Although neither type nourishes the body, fiber undoubtedly promotes health in many ways. Soluble fiber binds to fatty substances in the intestines and carries them out as a waste, thus lowering low-density lipoprotein (LDL, or bad cholesterol). It also helps to regulate the body’s use of sugars; this helps to keep hunger and blood sugar in check. Insoluble fiber helps to push food through the intestinal tract, encouraging regularity and helping prevent constipation.
When Sugar Management Goes Awry: Insulin and Diabetes In some people, this cycle does not function normally and this causes type 1 diabetes or type 2 diabetes. People with type 1 diabetes (also known as insulin-dependent or juvenile diabetes) do not make enough insulin, so their cells cannot absorb sugar. People with type 2 diabetes (also known as non-insulin-dependent or adult onset diabetes) start out with a different problem. Their cells do not respond to insulin’s “open up for sugar” signal. This type of insulin resistance causes blood sugar and insulin levels to stay high well after eating. Over a prolonged period of time, the demands made on the insulin-making cells wears them out, and insulin production declines and can eventually stop. For additional information about Blood Sugar and Diabetes click here. Carbohydrates and the Glycemic Index The glycemic index classifies carbohydrates on how fast and how high they boost blood sugar compared to pure glucose. Foods with a high glycemic index, such as white bread, cause sharp spikes in blood sugar. Foods with a low glycemic index, like whole oats, are digested slower and cause a lower and gentler change in blood sugar. Foods with a score of 70+ are defined as having a high glycemic index; foods with a score of 55 or below have a low glycemic index. For additional information about the Glycemic Index, click here. |