Carbohydrates
Some of the latest food trends have cut carbs drastically or even disregarded them all together, giving people a skewed and inaccurate view of carbs. The truth is that they are a crucial part of the diet. However, it is important to keep in mind that not all carbohydrates are created equal. So how do we distinguish the good ones and the bad ones?
How does the body use carbs?
The body breaks down carbs into simpler units of sugar. Then, these smaller units are absorbed by the small intestine, where they enter into the bloodstream. Next, the liver will convert all the simpler sugars to glucose, once again carried by the bloodstream. Insulin helps convert this glucose into energy for the body to use by storing it, thus lowering blood sugar levels. If not immediately needed for energy, the body can store up to 2,000 calories of glucose in the liver and skeletal muscles in the form of glycogen. But once glycogen stores are full, carbs are stored as fat. But it is also important to get enough carbs because if you have insufficient carbohydrate intake or stores, the body will consume protein for energy, which degrades muscles. Using protein instead of carbohydrates as energy also puts stress on the kidneys.
Types of Carbs
Carbs come in three forms: sugars, starches, and fiber. Sugar is known as a simple carb because it is in the most basic form (monosaccharide). Starches and fibers are complex carbs made up of many simple sugars linked together (polysaccharide). In general, simple carbs are digested and absorbed into the bloodstream more easily and rapidly in comparison to complex carbs that are harder to break down and transport. Even though starches and fibers are both complex carbs, they do interact with the body in very different ways. And it comes down to the way the simple sugars are linked together to form the complex carbs. Starches are comprised of alpha-linkages, while fiber is made of beta-linkages. Alpha-linkages are much easier to cleave and break apart. So starches are absorbed into the bloodstream, while fiber is not. This is why simple sugars and starch will increase blood sugar levels, while fiber does not.
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sugars linked by beta linkages (harder to break)
sugars linked by alpha linkages (easier to break)
cellulose (fiber)
starch
Fiber
Carbs that are beneficial to the diet are complex carbs, like fruits, whole grains, veggies, and legumes. They are processed slowly since they contain a lot of fiber and contain many other nutrients. Because of this quality, fiber also helps you feel more full for a longer time. Fiber is not only crucial to digestion and healthy bowel movement, but it can also decrease the risk of cardiovascular issues. There are 2 types of fibers: soluble & insoluble. Because it does not get digested like starch and simple sugars, fiber plays a big role in maintaining the proper movement of stools.
Insoluble fiber bulks up to the stool and acts like a brush that sweeps through the bowel to keep everything flowing smoothly. This helps prevent gastrointestinal blockage and constipation. In doing so, it also lowers the risk of diverticular disease and colorectal cancer.
Insoluble Fiber
This is why it is important to limit refined carbs and replace them with whole, unprocessed carbs. Refined carbohydrates are processed for so long that the natural fiber is removed. They spike blood sugar levels, which leads to a crash that can trigger hunger and lead to food cravings. In general, refined carbs also lack nutrients, making them "empty" calories. Added sugars are added in the processing of foods and they are linked to an increased risk of weight gain, diabetes, and cardiovascular diseases, so it is important to try to limit those.
When introduced to water, soluble fiber creates a thick, gel-like substance that blocks fat from being absorbed and even slows the digestion rate of other carbs, which can help regulate weight and keep blood glucose in check. Studies have shown that soluble fiber can also lower blood cholesterol levels.
Soluble Fiber
refined carbs
Popcorn - 15 g (100 g, air popped)
Chia seeds - 34 g (100 g)
Almonds- 13 g (100 g)
Quinoa - 34 g (100 g)
Chickpeas - 17 g (100 g)
Raspberries - 7 g (100 g)
Artichokes - 5 g (100 g)
Lentils - 8 g (100 g, boiled)
Oats - 11 g (100 g)