Carbohydrates Are Not the Enemy: You Need Them for Energy
Foods high in carbohydrates have been vilified by many popular fad diets, and they continue to get a lot of negative press. But your body needs carbs to function optimally—the key is eating the right kinds of carbs.
“In reality, carbs are the main source of fuel for your brain and an extremely important source of energy for your entire body. In fact, 40 to 60 percent of your total calorie intake should come from this essential energy source,” says Rachel Neifeld, RD, a clinical dietitian at Weill Cornell.
Carbohydrates are not all created equal, however. Some are good sources of nutrients and fiber, while others are primarily sources of empty calories.
WHAT YOU CAN DO
To get more healthy carbs and fewer unhealthy carbs into your diet:
➤ Choose whole grains. Look for the word “whole” as one of the first three ingredients, as well as at least 3 grams of fiber per serving.
➤ Eat beans. Beans are packed with fiber and protein, which will help keep you full, and they are also rich in other heart-healthy nutrients, such as magnesium and potassium.
➤ Limit juice. Juice provides only simple carbs, while whole fruits or vegetables contain fiber and other nutrients.
➤ Limit added sugars. These carbs are nothing but empty calories that can lead to sugar spikes and weight gain. Terms for sugar include:
- Sucrose
- Glucose
- Fructose
- Dextrose
- Maltose
- Lactose
- Honey
- Molasses
- Agave syrup
- Malt syrup
- High-fructose corn syrup
- Fruit juice concentrate
- Dehydrated cane juice
Differences in carbs
Sugar molecules form the basis of all foods that contain carbohydrates.
Simple carbohydrates are the most basic form and are made up of only one or two sugars. These include glucose, sucrose, fructose, galactose, and lactose.
“Because of their basic structure, simple carbs are the most easily absorbed by your body. These types of carbohydrates are found naturally in foods such as fruits, milk, and vegetables. They also are added to processed foods in the form of refined sugar,” explains Neifeld.
Complex carbohydrates, also called starches, are made of three or more linked sugars. Foods that contain complex carbs include grains (wheat, rice, barley, rye, and products made from them), and some starchy vegetables, including corn, peas, winter squash, potatoes, and beans.
Beyond simple vs. complex
It’s an oversimplification to designate all simple carbs as “bad” and all complex carbs as “good,” however.
“Starch must be broken down through digestion into simple sugars before your body can use it as energy. Because complex carbs take more time to digest, they may be thought of as being a better choice than simple carbs, which are easily absorbed and can quickly elevate blood sugar. However, this doesn’t mean that they are necessarily healthier,” explains Neifeld.
For example, though grains are complex carbs, they may be refined, meaning that the nutrient- and fiber-rich portions of the grain have been removed. Refined carbs, which include white rice and breads and pasta made from white flour (often appearing as “enriched flour” on the ingredient list), are more easily absorbed into the bloodstream, so they cause blood sugar to spike more quickly.
Conversely, all foods that contain simple carbs aren’t unhealthy.
“For example, fruits contain fructose, a simple, easily absorbed natural (not added) sugar, but they also contain fiber when consumed in their whole form. The fiber in fruit absorbs water, making contents of the stomach more gelatinous and viscous. This binding nature causes nutrients from foods, including sugars, to be absorbed more slowly into the bloodstream, thereby reducing rapid spikes in blood sugar after eating,” explains Neifeld.
Bottom line
“When it comes to consuming healthy carbs, whether they are simple or complex, choosing whole, natural sources is simply the way to go,” advises Neifeld. “It’s also important to consider portion size, especially for people with diabetes. Even if healthy carbs are consumed, too much at one meal can cause blood sugars to get too high. And, for everyone, consuming too many carbs of any type increases your chance of weight gain.”
The post Carbohydrates Are Not the Enemy: You Need Them for Energy appeared first on University Health News.
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