Carbohydrates are macronutrients - foods we need to eat in reasonably large quantities. The two other macronutrients are protein and fat. Carbs are easily converted to energy by the body, so they supply most of our energy needs.
There are basically two main types of carbohydrate:
simple carbs and complex carbs - although this classification of carb-types has been superceded by the Glycemic Index (GI) and Glycemic Load (GL).
Simple carbs are sugars, like glucose, fructose and lactose. Common sources are table sugar (sucrose), boiled sweets, syrups and honey.
Complex carbs are either starches, or indigestible dietary fiber. Common sources of starches include rice, pasta, bread, beans and some vegetables.
Common sources of dietary fiber are fruits, vegetables, beans,
and the indigestible parts of wholegrains like wheat bran and oatbran. Complex carbohydrates are rich in micronutrients like: Vitamins, Minerals and Phytochemicals.
About 55% of the carbohydrates we eat are starchy complex carbs, about 5% are dietary fiber (another type of complex carb) and about 40% are sugary simple carbs.
To understand the importance of carbohydrates in our diet, and how carbs differ from protein and fats, remember two things:
• The human body runs on glucose. Therefore all foods need to be converted into glucose before they can provide energy.
• Carbohydrates are more readily converted into glucose than protein or fat, and may be considered the body's "preferred" source of energy.
Note: Carbs may be a very efficient source of energy, but this doesn't make them more important than fats or protein. Indeed, both fat and protein are absolutely vital for good health, and without a balanced diet of carbs, fat and protein, the human body quickly becomes malnourished.
Also, it's important to realize that nearly all foods (except for oils/fats) contain a mixture of carbs, protein and fat.
Effects of Simple or Complex Carbohydrates
on Blood Sugar:
Due to their differing chemical structures, simple carbs and complex carbs
affect the body in different ways.
Simple carbs (with the exception of fructose, fruit sugar) are basically sugars (glucose) so they are immediately absorbed into the bloodstream, causing a rise in blood-sugar levels. Because blood sugar-levels must be kept within a certain range, the body responds by telling the pancreas to secrete insulin into the digestive system. Why? Because insulin helps to "mop up" excess blood sugar and disperse it to other parts of the body.
Unfortunately, the pancreatic gland typically "overreacts" to this sudden rise in blood sugar (thinking a huge amount of food has been eaten) and secretes too much insulin. Result? Within an hour or so, the insulin has mopped up too much blood sugar, so levels drop too far and this triggers hunger.
This rapid rise and fall in blood sugar levels caused by excess production of insulin, is not good for our health or our eating habits. Over time, these "sugar spikes" can lead to impaired glucose tolerance, insulin insensitivity and type 2 diabetes.
For more info, download Carbohydrates And Nutrition, a free ebook.
By comparison, complex carbs need more time to be broken down into glucose. They don't raise blood sugar levels as fast as simple carbs. This is why nutritionists recommend that we restrict our consumption of simple carbohydrates and eat complex carbohydrates instead.
Very complex carbohydrate (dietary fiber) has such a complicated chemical structure that the human body cannot metabolize it (break it down into glucose or other nutrients) at all. So it passes through the body mostly undigested. However, fiber remains very important for both health and weight control because it helps the body to process waste efficiently and helps us to feel fuller for longer. Fiber also helps protect us against some serious diseases, including various cancers.
Rating Carbohydrate Foods by the Glycemic Index: Recently, the Glycemic Index (GI) has become the benchmark for classifying carbohydrates. The glycemic index is a measure of how rapidly a particular food causes blood sugar to rise, compared with glucose. Foods are divided into high, medium or low glycemic index foods.
Although a valuable tool, especially for diabetics, the glycemic index confines itself to measuring a standard amount of carbs (50g). Since some foods contain only a small percentage of carbs, their glycemic index value may not be as relevant as their Glycemic Load , which takes into account portion size and carb content.
Calorie Count is a useful tool for calorie intake calculation and diet planning. Calories do count and it's also important how efficiently your body burns them. Calorie Count also contains a diet planner with professional advice on food combining, detox, suggested daily calorie intake for men and women, calorie intake from beverages consumed, as well as some useful guidelines for speeding up the metabolism and making the most of it. People make the mistake of thinking they have to make drastic changes to lose weight and get in shape, but the secret is to make small changes and incorporate them into their lives permanently.
