Carbs Continued
Last week’s blog took a deep dive into the function of carbohydrates in the body, but we barely scratched the surface of the source of carbs: food. This week, we’ll talk more in-depth about the types of carbs, the foods that contain them, and what these different macronutrient forms mean for your body.
REMINDER: I am NOT a registered dietitian. None of the information here should be taken as specific nutrition advice or a prescription. This is an explanation and discussion of more general information related to nutrition topics.
For a more personalized take, I recommend scheduling an appointment with an RD! These licensed professionals are highly educated and can help you learn what works for you!
A Quick Recap
Last week’s Fitness Fact or Fiction established a few facts. Let’s go over them!
Carbs are one of the three macronutrients the human body needs (the other two being fats and proteins)
They serve a vital purpose: providing the body with energy
that carbs are not bad or unhealthy and would potentially only cause weight gain when eaten in excess, just like the other macros
Simple sugars and complex carbohydrates are eaten, digested, absorbed, and either used for immediate use or converted to glycogen and stored in the muscles and liver for later use.
All forms of carbohydrates can fit into the diet regardless of starch or sugar.
With this reminder of how carbs function in the body, the rest of this post will focus on how to apply this knowledge when it comes to eating foods with carbs.
For a deeper read into the chemical side of this topic, check out this chapter from the book Nutrition for Consumers by Priscilla Connors.
Sources of Carbohydrates
When we think of carbs, the most common foods that come to mind are bread, pasta, potatoes, and rice. While these are all sources of the energy-providing macronutrient, there are plenty of other options as well, each with its own benefits.
Again, all sources of carbs can fit into a nutritional diet! This isn’t about what you should and shouldn’t eat, it’s about what types of carbs to prioritize and why.
Complex carbohydrates
Complex carbs are also known as starches and occur naturally in plants. Beans, whole grains like wheat and oats, and starchy vegetables like potatoes, carrots, and green peas are great sources of starches.
Starches offer the most benefits compared to most other sources of carbs because of the additional nutrients found in them. Because most of these sources are minimally processed, they still contain a high level of vitamins, minerals, fibers, and other macronutrients. Not only can we find satisfaction in the taste, but our hunger is also often satisfied thanks to the fiber content, leaving us full. In addition, the breakdown of these carbs takes longer, meaning a slower and more stable release of energy and an increase in blood sugar levels.
Naturally Occurring Simple Sugars
Fruit, milk, and milk products contain simple sugars. Many people avoid foods containing simple sugars, even if they occur naturally. However, things like fruit also contain a ton of other nutrients like fiber and vitamins, making them a great addition to any diet. Hearing someone talk about the high sugar content of fruit can be triggering or upsetting, but this misinformation is not supported by the scientific community.
Added Sugar
All added sugars are monosaccharides or disaccharides, or simple sugars. These include honey, maple syrup, turbinado, and more intimidating-sounding carbs like maltose, dextrin, and high fructose corn syrup. There’s no denying that added sugars are delicious, but the lack of additional nutrients and quick digestion means our body doesn’t get much out of them besides a good taste and flavor and a spike in blood sugar. Foods with added sugars are best in moderation so that more nutrient-dense forms of carbs can take the front seat.
Refined Grains
White bread, pasta, crackers, and pastries are examples of refined grains. Refined grains are technically classified as starches, but some of the additional nutrients are gone due to processing. Less fiber, protein, and lower vitamin content can mean our bodies get less out of these foods and we may be left feeling unsatisfied or hungry soon after eating.
Many people prefer pasta made with white flour over whole wheat pasta, which is understandable! Again, refined grains shouldn’t be off the menu, but remember to turn them into part of a balanced and filling meal. We’ll discuss how to do this below!
Are All Carbs Created Equal?
As you might recall reading in last week’s newsletter, all carbohydrates must be broken down into monosaccharides to be absorbed. So, though you might consume complex carbohydrates (aka or polysaccharides) they all become monosaccharides in the end.
However, the process between consumption and absorption makes a difference. Because monosaccharides must be broken down first, the energy provided takes longer to enter the bloodstream. This longer digestion time creates a slower effect on the bloodstream.
Another factor to consider is what else you're getting out of the food. Besides carbohydrates, what does your food have to offer? Are there other macros? Any vitamins or minerals? How about fiber?
Though carbs might all end up the same, the accompanying nutrients make a difference as well. When your options are a nutritious, filling meal or an empty snack that leaves you unsatisfied and leads to an energy crash, making a choice that supports your body is important!
Can I Eat Simple Sugars and be Healthy?
As many of my clients know, I don’t like the word healthy (which is a tangent I’ll save for another newsletter). Instead, let’s ask the question “can I eat simple sugars but still have a nutritious meal?” And the answer is yes!
It’s not that you can’t have white bread and white flour pasta, but I encourage you to think about what you can add to a meal including the these foods that can increase the nutritional value– vitamins, fiber, and other macros. If you’re craving spaghetti, throw in some chicken and veggies for a balanced meal.
Then there are things like donuts, cookies, and chips. Though we often think of these foods as satisfying in flavor, they provide very few other benefits for our bodies. Though often calorically dense, virtually no nutrition can be found in most refined sugars, and the quick digestion leaves us hungry much sooner than a meal including fats, proteins, and fiber. These factors don’t mean you need to stop eating such foods, but prioritize foods that will benefit your body and leave you sated. Chips won’t help if you’re hungry, but a sandwich and a side of chips can quell your cravings and fill you up!
Fiber
A conversation about carbs in food isn’t complete without discussing fiber! I’ve briefly mentioned fiber a few times already as a benefit of eating starches and whole foods.
Fiber is a polysaccharide, meaning it contains more than 10 single sugar units. The structure of this polysaccharide is a block, meaning there are no open ends. For this reason, it can’t be broken down by digestive enzymes in the intestine.
Fiber is typically categorized into two groups: soluble and insoluble. Soluble dissolves or swells in water and can actually be digested by the bacteria in the large intestine. Examples of soluble fiber include oats, beans, fruits like apples, and vegetables like leeks and artichokes. This group of compounds is also associated with glucose control and heart health benefits.
Insoluble fiber doesn’t dissolve in water and is not easily digested. However, it has plenty of benefits as well! These benefits include improving regularity, reducing the risk of cancer, and promoting a feeling of fullness by delaying gastric emptying. Examples of foods with insoluble fiber are whole-grain wheat, quinoa, and broccoli.
Both forms of fiber come from parts of plants and are removed as food is processed and the structure is broken down. For example, though both contain vitamins and minerals, a single orange contains much more fiber than orange juice.
Again, there’s nothing wrong with enjoying a glass of orange juice or white bread. However, fruits, vegetables, legumes, and whole grains are delicious forms of carbs that are also full of fiber, which offers numerous benefits to your body and digestive system!
Don’t Be Afraid!
Again, the goal of this post was not to make you afraid of some sources of carbs or encourage you to restrict your diet. Regardless of nutrition content, no food is “bad” or “good.”
It’s true that food is more than just a source of energy for most people. It’s a form of entertainment, an important part of many cultures, and an enjoyable experience. None of this has to change just because we’re learning the role nutrition plays in our health and wellness.
Knowing what foods to prioritize and what foods to eat in smaller quantities can help us change the way we feel and how our bodies work when we’re doing things that require energy. Please don’t use this information to make harmful decisions or treat your body poorly. You only have one!
If you want to talk more about carbs or have any questions, feel free to contact me!
This is also a topic we can discuss during your free consultation! The goal of Sprout’s consultations is to help guide you in a beneficial direction on your fitness and wellness journey. Feel free to reach out and sign up!