Carbohydrates – The Latest Story
No doubt you’re aware of the debate over carbohydrate intake and whether or not we should cut back on them or include them in our diet. This debate has been going on for years and has created much confusion in the world of health. Some experts say we should have a balanced diet that includes carbohydrates while others state we should limit our carb intake to almost nothing. From a consumer’s perspective, this debate does raise some questions about our personal diets, but it doesn’t hold much value. The questions that we should be asking regarding carbohydrates are 1) What exactly are carbohydrates?, 2) How does the body process them?, and 3) What are their effects on the body?
What are Carbohydrates?
To start things off, let’s take a look at what carbohydrates are. On a molecular level, carbohydrates are sugar molecules. A sugar molecule is a simple union of carbon, hydrogen, and oxygen. The sugars and starches found in carbohydrates are the most efficient source of energy for the body.
Carbohydrates are found in breads, beans, milk, potatoes, pastries, pastas, and corn, and can be broken down into two separate groups: simple carbohydrates and complex carbohydrates. Simple carbohydrates include fructose (found in fruit sugar), dextrose or glucose (found in corn or grape sugar), and sucrose (found in everyday table sugar). Complex carbohydrates, on the other hand, are anything made of three or more linked sugars.
Carbohydrates and the Body
The digestive system breaks down carbohydrates into single sugar molecules. That’s because only single sugar molecules are small enough to be absorbed into the bloodstream. Your body also converts carbohydrates into glucose (also known as blood sugar). Your cells then use the glucose as an energy source.
The only exception to this rule is fiber. Fiber ca not be broken down into sugar molecules. Therefore, fiber is passed through the body undigested.
The Effects of Carbohydrates
Some people will try to avoid carbohydrates in their diet, especially if they’re trying to lose weight. That’s because when you over indulge on carbohydrates, your pancreas produces large amounts of insulin. When this happens for an extended period of time, the insulin receptors throughout the body become resistant to insulin. Insulin drives glucose into your cells. When you body becomes resistant to insulin, glucose isn’t driven to your cells, and the glucose is, instead, stored in your body as fat.
However, eating carbohydrates is not a major health problem. Even though they are easier for the body to absorb, simple carbohydrates contain few vitamins and minerals. Complex carbohydrates, on the other hand, are lower in fat and provide higher amounts of other essential nutrients like dietary fiber. An excess of simple carbohydrates is what causes the pancreas to produce too much insulin. So if you’re concerned about your carbohydrate intake, don’t avoid carbohydrates completely. Just focus your intake on complex carbs.
Foods high in simple carbohydrates include candy, cakes, and table sugar.
Foods high in complex carbohydrates include oatmeal, pasta, wholegrain cereal, potatoes, and wholemeal breads
Now you know the truth about carbohydrates. They aren’t something to avoid like a flesh eating disease, but they’re also something you should over indulge in. By balancing your carbohydrate intake, you’ll be able to maintain a healthy diet and not have to worry yourself about the ongoing debate over carbohydrates.
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