All about Carbs

I've been writing a once a week post on a health topic that is often misunderstood or is currently popular and being discussed often online and in the media. Thus far I've written about sodium, calories, trans fat, the macronutrient fat, ghrelin and leptin, stretching, and DOMS.


This week I will be focusing on the macronutrient carbohydrates. Having already focused on fat I think for the next few weeks I will focus on carbs and protein. Beginning with everyone's favorite one to demonize, carbohydrates.


A carbohydrate is basically a unit of energy for the body. Carbs are made up of sugar that are converted by the body into glucose which is then used as an energy source. In comparison to protein and fat it is a much faster burning energy source. Which is why many people will not stay full for very long if they eat something that is almost entirely made up of carbs. The body burns through that energy much more quickly then it would if the meal had some protein and healthy fat incorporated into it. 


There are two types of carbs, simple and complex. A simple carbohydrate is going to be broken down by the body even more quickly because they only have one or two sugar units that need to be broken down and converted to glucose. Because of how quickly a simple carbohydrate is broken down it can cause an extreme surge in your blood sugar levels for a short period of time. This will temporarily elevate your energy and mood, but very quickly your body will come back down and this surge in blood sugar has been shown to actually increase your appetite after the initial burst of energy. Simple carbohydrates include things like candy, pop, syrups, and fruit. 


This does not mean that eating fruit is bad, but just that fruit should not be an entire meal because it won't sustain you until the next time you eat very well. Fruit is also high in fiber and incredibly nutrient-dense, making it an essential part of a healthy diet.


The second type of carbohydrate is complex. Within complex carbohydrates there are refined and and unrefined or natural carbs. A refined carb is one that has been very processed and stripped of its nutritional value to the body. This includes items like white breads and white rice. These refined carbohydrates should be avoided whenever possible and instead of eating these one should opt for the natural complex carbohydrate option. Natural carbs include things like whole wheat breads, quinoa, and starchy vegetables. These complex carbohydrates are more difficult for the body to digest and therefore will not cause a surge in blood sugar because they are being digested more slowly and are able to sustain a feeling of fullness in the body much longer then a simple carbohydrate. Many complex carbs are also very high in fiber, which is essential for digestion and keeping you feeling fuller for longer. 


Cutting carbs is a popular diet technique. But your body needs the quicker energy supplied by carbohydrates in order to function optimally. In fact, your brain actually relies solely on carbohydrates to operate. Cutting carbs is something that I would recommend doing for just a few days if you're looking to flush out some water weight before a big event, but it is not something that is sustainable over the long term. Your body needs carbohydrates, but knowing what the different kinds are and being able to make smarter choices is a good way to get more nutrition from your carbs.