Contrary to popular belief, not all carbohydrates are bad; in fact, they serve as your primary source of energy. Think of carbohydrates as the fuel you put in your car; they provide the energy needed for movement and daily activities. Carbohydrates can be categorized into "starches, sugars, or fibers," and they are found in a variety of foods. Some examples of carbohydrate-rich foods include bread, pasta, cakes, and grains. However, it's important to note that many other foods also contain carbohydrates, such as fruits, vegetables, and dairy products. These carbohydrates contribute to a well-balanced and nutritious diet.
Chemically, carbohydrates are combinations of carbon (C), hydrogen (H), and oxygen
(O). The basic formula is: CnH2nOn.
All carbohydrates are made up of one or more molecules of simple sugars.
Carbohydrates are classified by structure as follows:
Monosaccharides
Monosaccharides are one-molecule sugars. Those commonly found in food are:
Glucose (dextrose or blood sugar)
Fructose (levulose or fruit sugar
Galactose (occurs mainly in milk)
Disaccharides
Disaccharides are two monosaccharides linked together. Those common to food
always contain at least one glucose molecule:
Sucrose (table sugar) = glucose + fructose
Lactose (milk sugar) = glucose + galactose
Maltose (malt sugar) = glucose + glucose
Polysaccharides
Polysaccharides (complex carbohydrates) are made up of simple sugars
(monosaccharides) or their derivatives linked together in different ways. Those found
in food include:
Starch, which is made up of several hundred glucose units linked together.
Dietary fiber, which consists of glucose, galactose, or other monosaccharides linked together in such a way that the long chains are indigestible.
Foods High in Complex Carbohydrates
Remember, complex carbohydrates are a complex chain of sugar units that the body
breaks down slowly to provide energy.
Complex carbohydrates are a vital part of a healthy diet because they are assimilated
more slowly, have a less dramatic effect on blood sugar levels, are less processed, and
include a variety of other nutrients.
Foods rich in complex carbohydrates tend to also contain fiber, protein, fat, vitamins,
minerals, and other nutrients. Examples are whole grains (such as wheat, rice, corn,
oats, barley, buckwheat, and millet), carbohydrate-rich vegetables (such as potatoes,
corn, and peas), and legumes.
Key points to remember:
The nutritional content of the grain will depend largely on the health of the soil and the conditions under which it is grown (this is true of all foods).
Whenever possible, buy organically grown foods.
Eat whole grains as much as possible. Milling removes a major part of the
nutrients, particularly the B vitamins and vitamin E.
Leave the skin on vegetables, such as potatoes, as most of the nutrients are just under the skin.
Refined simple sugars (monosaccharides and disaccharides) should be avoided as much as possible in the diet (such as table sugar, glucose, and processed foods containing sugar, like cakes, cookies, and sweets).
Refined complex carbohydrates should also be avoided (such as potato chips, white bread, and white pasta).
Select unrefined carbohydrates as often as possible and focus on complex carbohydrates. For sweets, select fresh fruit (organic if possible) and limited dairy (without sugar added).
Recommended Daily Allowance (RDA)
For most people, between 40-60% of total calories should come from carbohydrates,
preferably from complex carbohydrates (starches) and naturally occurring sugars.
Complex carbohydrates provide calories, vitamins, minerals, and fiber.
Foods that are high in processed, refined simple sugars provide calories, but they have
few nutritional benefits. It is wise to limit such sugars.
To increase complex carbohydrates and healthy nutrients:
Eat more fruit and vegetables.
Eat more whole grains, rice, and bread.
Eat more legumes (beans, lentils, and dried peas).
Limit dairy
The Hypoglycemic Effect
What happens if we eat many simple sugars or refined carbohydrates?
Absorption of simple carbohydrates (most usually sugar) is immediate.
Blood glucose levels rise quickly, causing the pancreas to release insulin.
When you consume high-sugar foods like cake, cookies, and candy, it can lead to a hypoglycemic effect. This effect provides a brief burst of energy, but it doesn't last long. As a result, insulin moves glucose out of the blood and into cells, causing lower-than-normal blood glucose levels. This leads to a feeling of disappointment and a craving for more sugar, creating a cycle of sugar cravings. Sugar and other processed carbohydrates like white flour lack other nutrients, which can mask the body's real need for nourishment. This reaction is known as the hypoglycemic effect, which can strain the adrenal glands and weaken the body's resistance to infection over time.
If you consume a diet high in simple sugars, it can lead to a lack of control over blood sugar levels. Insulin is constantly released, causing the body's cells to begin to ignore it, leading to insulin resistance.
Insulin resistance is linked to high blood sugar levels, high cholesterol and triglyceride levels, and hypertension. This condition is also called metabolic syndrome or syndrome X, and it increases your risk of developing type II diabetes. Hypoglycemia may also contribute to the exacerbation of many diseases, such as arthritis, asthma, digestive and weight problems, distended veins, hay fever, headaches (especially migraines), hyperactivity, lack of energy, low blood pressure, poor circulation, schizophrenia, skin problems, and even frequent colds. If you experience these symptoms, consider following a hypoglycemic diet.
It's essential to choose complex organic carbs when eating carbohydrates. Complex carbohydrates provide longer-lasting fullness and balance your blood sugar. Not all carbohydrates are harmful; they are your primary source of energy. You can compare carbohydrates to the fuel you put in your car to provide energy to move. Carbohydrates are found in many foods, which you may think of as "starches, sugars, or fibers. "When you consume high-sugar foods like cake, cookies, and candy, it can lead to a hypoglycemic effect. This effect provides a brief burst of energy, but it doesn't last long. As a result, insulin moves glucose out of the blood and into cells, causing lower-than-normal blood glucose levels. This leads to a feeling of disappointment and a craving for more sugar, creating a cycle of sugar cravings. Sugar and other processed carbohydrates like white flour lack other nutrients, which can mask the body's real need for nourishment. This reaction is known as the hypoglycemic effect, which can strain the adrenal glands and weaken the body's resistance to infection over time.
Foods High in Complex Carbohydrates
Remember, complex carbohydrates are a complex chain of sugar units that the body
breaks down slowly to provide energy.
Complex carbohydrates are a vital part of a healthy diet because they are assimilated
more slowly, have a less dramatic effect on blood sugar levels, are less processed, and
include a variety of other nutrients.
Foods rich in complex carbohydrates tend to also contain fiber, protein, fat, vitamins,
minerals, and other nutrients. Examples are whole grains (such as wheat, rice, corn,
oats, barley, buckwheat, and millet), carbohydrate-rich vegetables (such as potatoes,
corn, and peas), and legumes.
Key points to remember:
The nutritional content of the grain will depend largely on the health of the soil and the conditions under which it is grown (this is true of all foods).
Whenever possible, buy organically grown foods.
Eat whole grains as much as possible. Milling removes a major part of the nutrients, particularly the B vitamins and vitamin E.
Leave the skin on vegetables, such as potatoes, as most of the nutrients are just under the skin.
Refined simple sugars (monosaccharides and disaccharides) should be avoided as much as possible in the diet (such as table sugar, glucose, and processed foods containing sugar, like cakes, cookies, and sweets).
Refined complex carbohydrates should also be avoided (such as potato chips, white bread, and white pasta).
Select unrefined carbohydrates as often as possible and focus on complex carbohydrates. For sweets, select fresh fruit (organic if possible) and limited dairy (without sugar added).
In conclusion, it is essential to recognize that not all carbohydrates are bad for our health. Carbohydrates play a crucial role in providing the energy necessary for our bodies to function efficiently. They are the primary source of fuel for our brains, muscles, and organs, supporting our daily activities and overall well-being.
While it's true that some carbohydrates, particularly those found in processed and sugary foods, can contribute to health issues when consumed in excess, it's important to remember that the quality and type of carbohydrates matter significantly. Complex carbohydrates found in whole grains, fruits, vegetables, and legumes are nutrient-dense and offer a wide array of vitamins, minerals, and fiber that are vital for our health.
By embracing a balanced approach to carbohydrate consumption and focusing on incorporating whole, unprocessed foods into our diets, we can enjoy the benefits of sustained energy levels, improved digestion, and better overall health. Remember, the key lies in moderation, making informed food choices, and adopting a well-rounded diet that nourishes both our bodies and minds. So, let's savor the goodness of wholesome carbohydrates while being mindful of our overall dietary habits to lead a healthy and vibrant life.