Carbohydrates

Carbohydrates have become quite controversial with many diets focusing on the restriction and elimination of this essential macronutrient. However, it is important to understand that carbohydrates are a diverse group of compounds that have a multitude of effects on bodily functions. Thus, trying to make blanket statements about carbohydrates is not a good idea.

Functions of Carbohydrates in the Body

Carbohydrates break down into a source of energy for the body, especially the brain. They also add fiber to the diet which helps protect against some diseases.

Providing energy

Carbohydrates are the body’s main fuel source. During digestion, complex sugars and starches are broken down into simple sugars (glucose, fructose and galactose). Glucose is the main type of carbohydrate used by the body for energy and moves to cells through the bloodstream (which is why glucose also is called blood sugar). From the bloodstream, the hormone insulin helps glucose get into the cells. If the body doesn’t need the glucose, it can be stored in other forms. The liver and muscles store glucose as glycogen. Glucose also can be stored as body fat.

Protecting against disease

Whole grains and dietary fiber from whole foods help lower your risk of heart disease and stroke. Fiber also may protect against type 2 diabetes, obesity, and colon and rectal cancers.

Controlling weight

Eating plenty of whole fruits, vegetables and grains can help lower the risk of weight gain over time.

• These foods tend to be low in calories and high in fiber, which can help people feel full with fewer calories.
• People also may take in fewer calories if they replace processed foods with high-quality carbs.
• The fiber in fruits, vegetables and whole grains may support a healthy gut, which some studies suggest may be linked to body weight and insulin response.

Types of Carbohydrates

Carbohydrates can be broken into three main categories: Simple,  Complex, and Fiber. Each type of carbohydrate provides specific benefits to the body as discussed below.

Simple Carbohydrates:

Sugars are a type of simple carbohydrate. Your body breaks down simple carbohydrates quickly. As a result, blood sugar levels rise — and then drop — quickly. After eating sugary foods, you may notice a burst of energy, followed by tiredness.

There are two types of sugars:

• Naturally occurring sugars, like those found in milk and fresh fruits.
• Added sugars, like those found in sweets, canned fruit, juice and soda. Sweets include things like cookies, candy bars and ice cream.

Limiting sugar is essential to keep your blood sugar levels in the healthy range. Plus, sugary foods and drinks are often higher in calories which can contribute to weight gain. Limit refined foods and foods that contain added sugar, like white flour, desserts, candy, juices, fruit drinks, soda pop and sweetened beverages. The American Heart Association recommends:

• No more than 25 g (6 teaspoons or 100 calories) per day of added sugar for most females.
• No more than 36 g (9 teaspoons or 150 calories) per day of added sugar for most males.

High-Fructose Corn Syrup

Food manufacturers are always searching for cheaper ways to produce their products. One extremely popular method for reducing costs is the use of high-fructose corn syrup as an alternative to sucrose. High-fructose corn syrup is approximately 50% glucose and 50% fructose, which is the same as sucrose. Nevertheless, because increased consumption of high-fructose corn syrup has coincided with increased obesity in the United States, a lot of controversy surrounds its use.

Complex Carbohydrates:

Starches are complex carbohydrates that also give your body vitamins and minerals (micronutrients). It takes your body longer to break down complex carbohydrates. As a result, blood sugar levels remain stable, and fullness lasts longer. Many starches (but not all) fit this category.

You can find complex carbohydrates in:

• Beans and legumes, like black beans, chickpeas, lentils, lima beans and kidney beans.
• Fruits, like apples, berries and melons.
• Whole-grain products, like brown rice, oatmeal and whole-wheat bread and pasta.
• Vegetables, like corn, peas and potatoes.

Fiber

The simplest definition of fiber is indigestible matter. Indigestible means that it survives digestion in the small intestine and reaches the large intestine. There are three major fiber classifications:

1. Dietary fiber: This type of fiber contains both nondigestible carbohydrates and lignin and is always intrinsic and intact in plants.
2. Functional fiber: This type of fiber contains nondigestible carbohydrates only and can be isolated, extracted, or synthesized. Functional fiber can be from plants or animals and produces beneficial physiological effects in humans.
3. Total Fiber: Fiber that contains both dietary fiber and functional fiber.

Recommended Intake

The amount of carbohydrates recommended for your body depends on a few factors such as how active you are, your age and any health conditions you’re managing.

Health research suggests that people need at least 130 grams of carbohydrates every day to meet the body’s energy needs. That amount represents about 25% of calories in a 2,000 calorie diet. But the Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories.

So if you aim to take in 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In general, sugar or starch gives you about 4 calories a gram, so that’s between 225 and 325 grams of carbs a day.

For packaged food, you can find the amount of carbohydrates on the Nutrition Facts label. The label shows total carbohydrates, which can include fiber, total sugars and added sugars.