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Carbohydrates
Carbohydrates Articles
Carbohydrates or Carbs
By Brian Gokey, CFT, BSMET
What are Carbohydrates?
Carbohydrates are one of the four main nutrients required by our bodies,
the others being protein, fats, and water. Carbohydrates are chemical compounds made up of carbon, oxygen, and hydrogen. Carbohydrates
supply the body with the energy to function and are more readily used for energy production than proteins or fats. There are two main
types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates or simple sugars include fructose (fruit
sugar), sucrose (table sugar), lactose (milk sugar) and others including the dreaded high fructose corn syrup (HFCS). Complex carbohydrates
are also made up of sugars, but the sugar molecules are strung together to form longer chains, hence the term complex. Complex carbs
consist of fiber and starches and are found in vegetables, whole grains, peas and beans. Our diet should normally consist of about
50% carbohydrates, with most of that number being from complex carbohydrates.
Simple Carbohydrates
These types of carbohydrates
are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you would find in a sugar bowl. These
sugars are found in many foods today. Ice cream, sodas, and candy are examples of foods with lots of simple carbohydrates or sugars.
However, you will also find simple sugars in more nutritious foods, such as fruit and milk. The better choice to get your simple sugars
would be from fruit. Why? Because fruit contains vitamins, fiber, and important nutrients. Simple carbohydrates are the target of
many fad diets out there such as the Atkins diet. Carbs are cut out of this so-called diet, including the simple carbs. Is this a
natural way to consume food? No, the human body needs simple carbohydrates to survive.
If we were to imagine back to caveman days, I can easily imagine cave dwellers eating fruits and berries as a daily routine.
Why would we crave sweets if our body did not need them? The problem is that with all the processing our food goes through today,
the sweets we get are not as good for us as the sugars the cave dwellers were getting. Any diet that rules out carbs needs to be avoided.
All the Atkins crowd accomplished is limiting your food choices and limiting your food supply. Most who get off the Atkins type diets
regain the weight amazingly fast afterwards. The problem is not carbs.
Complex Carbohydrates
These types of carbohydrates are
also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex
carbohydrate foods are better choices than others. Refined grains, such as white flour and white rice, have been processed, which
removes nutrients and fiber. However, unrefined grains still contain these vitamins and minerals. Unrefined grains also 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. That
explains why a bowl of oatmeal fills you up better than sugary candy that has the same amount of calories as the oatmeal. Complex
carbs should make up most of your daily intake of carbs. If you feel fuller longer, you are less likely to overeat and eat in-between
meals.
Carbohydrates role in the Body
When you eat carbohydrates, the body breaks them down into simple sugars. These sugars are
absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed
to move sugar from the blood into the cells, where the sugar can be used as a source of energy. When this process goes fast, as with
simple sugars, you are more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you will be
satisfied longer. These types of complex carbohydrates give you energy over a longer period of time.
Fiber
Complex carbohydrates
contain a good amount of fiber. Although fiber is not digested, it delivers several important health benefits. Fiber retains water,
resulting in softer and bulkier stools that prevent constipation and hemorrhoids. Fiber enriched diets reduce the risk of colon cancer
and keep the digestive tract clean. In addition, fiber binds with substances that would normally produce cholesterol and eliminates
these substances from the body. In this manner, a high fiber diet reduces the risk of heart disease.
More Information on Carbohydrates
To
find out more detailed information on Carbohydrates, look in the Carbohydrates section of www.wellness4everyone.com.
References
James
and Phyllis Balch, Prescription for Nutritional Healing, (2007)
