Carb your Curiosity!
Carbohydrates have certainly been the cause for a lot of curiosity! Am I eating too much? Am I eating enough? Will carbohydrates cause weight gain? The questions are plentiful - and with so many mixed messages out there, this is one misunderstood macronutrient!
What we need is a simpler approach to carbohydrates. So, what exactly are carbohydrates and why are they important?
Carbohydrates are one of the building blocks required for our bodies to function. Carbs are one of the three macronutrients - the others being protein and fat - and they have an important part to play when it comes to creating a healthy body. Carbohydrates provide us with energy, they help regulate metabolism, and they support the healthy function of our internal organs, nervous system, and muscles. You will find carbohydrates mostly in plant foods - including grains, vegetables, fruits, and legumes. Sounds simple enough, right? But when we delve a little deeper into carbs, things get a little more...complex.
Monosaccharides, disaccharides, polysaccharides, oligosaccharides, starches, fibre...oh my! Carbs come in a lot of shapes and sizes. For the purpose of this blog post, I’m going to keep things simple and break them down into two categories - simple and complex. Breaking carbs down into simple and complex will help you identify foods that will serve your body best and foods that, in excess, may cause harm. So what do we mean when we talk about simple and complex carbohydrates? Let’s take a look.
Simple Carbohydrates
Simple carbohydrates are easily digested and quickly used by the body. Refined foods of most kinds can typically be categorized into the simple carbohydrate category, as they are typically stripped of nutrients and fibre. Simple carbohydrates, in excess, can have a negative effect on blood sugar levels and contribute negatively towards other health concerns. Foods referred to as simple carbohydrates will often be stripped of fibre and nutrients.
Some simple carb foods include:
White sugar and flour and the foods made with them (examples: bagels, bread, pastries, cakes, etc.)
Fruit and soft drinks
Candy
Syrups
Complex carbohydrates
Complex carbohydrates are found in whole, unprocessed foods. These carbohydrates have a different effect on the body. Instead of being quickly absorbed like simple sugars, complex carbohydrates are absorbed after they have been digested - with the help of enzymes (our body produces these). They don’t spike blood sugar the same way simple carbs will, as the body absorbs them more slowly, and the nutrients and fibre you obtain from the wholefoods provide a positive effect on overall health. Fibre is the undigested part of the plants we consume. Fibre provides support a healthy colon, helping to prevent constipation, gastrointestinal disorders and other health concerns.
Some complex carbohydrate foods include:
Sweet potatoes
Bananas
Whole grains (examples: brown rice, buckwheat, quinoa)
Dates
Legumes
Apples
Leafy greens
Berries
Recommended daily amount
As with most things good, how much you need depends on the individual. Required carb intake may look very different if you are dealing with a health concern, or if you are training for your next marathon! Also, taking into consideration the type of carbohydrates you are eating and if you are also eating adequate amounts of protein, fat, and fibre - this all comes into play because these other nutrients will all have an effect on how carbohydrates are absorbed.
To simplify, focus on eating wholefoods. When we focus on eating wholefoods that are unprocessed, we provide our body with the carbohydrates it needs for energy, supporting the function of our muscles, stabilizing blood sugar levels, and helping to regulate a healthy metabolism.
Working with a nutritionist will help you create healthy habits when consuming carbohydrates to reach your specific goals.