- Exercise;
- Cardio
- Strength
Today we talk about another Macro nutrient, Carbohydrates.
Just like fat, carbs {as they are commonly referred to} get a bad reputation. Why is this? This is because most people have been consuming the wrong kind of carbs which, yes, in the long run will lead to weight gain. Others take in only carbs with very little other nutrients which may also result in a weight gain and negative health; ironically, not taking in the right amount of healthy carbs can also decline one's health.
Carbohydrates are an essential part of living. In fact they help the body due almost everything imaginable, from;
- Energy Production
- Metabolize Fat
- Fight diseases
- Control Weight
- Brain Function
- Heart Health
- Sugars;
- These are the simplest form of carbohydrates. They naturally occur in certain foods, such as fruits{fructose}, vegetables{sucrose}, and even milk{lactose}.
- Although, there are added sugars, these included processed and chemically created sugars such as, High Fructose Corn Syrup. When it comes to buying food, nutrition labels link the natural and unnatural sugars into on category, so read ingredients to see what kind of sugars you are taking in.
- Monosaccharides are the key building block of Carbohydrates, they can be found in sugars. They are the sweet, water-soluble property of simple sugars, known as glucose {sometimes refered to as dextrose}.
- Disaccharides are found when two Monosaccharide molecules chemically bond with eachother creating three types of complex sugars; disaccharide, oligosaccharide, and polysaccharide.
- Disaccharides are composed of two monosaccharides, best known as sucrose. Sucrose is commonly found on the table sugar that we use in our homes, inlcuding, white, brown and powdered. Howerver Lactose, or sugars found in dairy products such as milk and yogurt, fall under this complex sugar.
- Oligosaccharides are never found in nature, or very rarely I should note. They are composed of very little monosaccharide parts {3-6 monosaccharide units}. These include beans, legumes, onions, bananas, garlic, artichokes... Oligosaccarides are nondigestible, with this said they do help feed good bacteria {probiotics} in one's large intestine.
- Polysaccharides are the complex sugars that are composed of many monosaccharide units. These are usually reffered to as starch, a large molecule made up of glucose. When polysaccharides, such as grains, enter the body they begin to break down immedietly and form individual glucose molecules, which are then put into ork of carring blood and energy to the body.
- However there are Non digestible Polysaccharides, these are unrefined grains, some vegetables, fruit, and legumes, known as fiber - more on these as you continue reading.
- Starches;
- These are complex Carbohydrates that occur when sugar units bond together. In this category you'll find grains, vegetables, beans, and peas. Starches are produced when a plant undergoes photosynthesis, this is the process in which plants get their energy. Plants produce glucose, a soluble product, that is stored in the form of starch creating and saving energy for later. Starches are usually white, tasteless and odorless found in a powder like state. It is the most common carbohydrate that humans and animals consumed, mainly found in grains, potatoes, wheat, rice, and corn, as well as other plant based foods such as fruits, vegetables and beans.
- Starches are a form of polysaccharides . They are created when linking sugar molecules with glycosidic. It can be separated into two parts;
- Amylose; 20-30% of starch structure. These are known as resistant starches.
- Amylopection; 70 -80% of starch Structure
- Fibers;
- Another form of complex carbohydrates and polysaccharides. Fiber is mostly found in fruits, vegetables, whole grains, beans, and peas. In contrast to other types of carbs that are broken down by the body into sugar molecules, this is a type of carbohydrate that the body cannot digest. There are two kinds of fibers that one should look at;
- Soluble Fiber; dissolve in water and lower blood cholesterol as well as glucose {sugar} levels in the body. These are found in foods like beans, oatmeal, nuts, lentils, berries,barley, seeds ...
- Insoluble Fiber; Do not dissolve in water but helps with digestive system and promote regular bowel movements. these include wheat, whole grains, starchy vegetables, rice, quinoa, carrots, cucumbers, and yes, even tomatoes.
- One should aim to have around 2.5 grams - 4.9 grams of fiber per serving. Or about 25 grams - 30 grams of fiber a day; most American do not consume this amount.
- Examples of Fiber include, whole grains like quinoa, pasta, cereal, beads, beans/legumes, fruits and vegetables like apples, corn, seeds, and berries, Also nuts are a great way to add fiber into your diet.
Glycemic Index
In fact, Glycemic Index, or GI, is an important concept to know when it comes to carbs. GI is the measure of how carbohydrates raise ones blood glucose, or sugar. GI Measurements are on a scale of 0-100, foods are ranked from Low {0-55}, Medium {56-69}, and High {70-100}. Certain levels have certain risks;
- Certain foods High on the GI level {examples; white/refined grains, corn flakes, short grains, russet potato, rice cakes, melons, pineapples} tend to raise ones glucose level which can lead to an increase of insulin in the body to help lower blood sugar levels, in most cases this leads to stored body fat. High GI foods tend to give one the feeling of energy, a rush, while the sugars and material are being digested and insulin levels raise, but after a little bit, a crash, usually occurs as the body begins producing fat; this is commonly seen in processed foods and sugary treats {and you wonder why elementary teachers go gray early?}
- Foods can be High on the GI chart due to a few reasons. One being if it is processed. If a product is processed, it is most likeyly the level will be high/er than the product in it's organic state. For example, Apple Juice is higher than an apple. Also, the ripeness or storage life of a product or matter can play a major role; the riper the fruit or vegetable the higher the level will be.
- Due to the production of stored fat while one takes foods on the higher side of scale, one may develop diabetes {Type 2 typically}. Meaning that the body is unable to process insulin as usual, leading to the pancreas excreting too little insulin in to the body when high glucose products into the body, raising sugar levels.
- However, keep in mind that foods High in glycemic levels are not all bad. As mentioned above, a lot of fruits and vegetables come from this category that should not be ignored. Take into consideration that oatmeal has a higher GI level than a piece of chocolate. Also, people who typically have a low blood sugar can benefit from these foods when necessary. It is all how your body reacts.
- Medium GI foods are commonly found naturally as well as packaged, these can include, rice, whole wheat, rye, quick oats, couscous, Peach, Bananas... The effects of medium GI foods vary from patient to patient. Medium GI foods are helpful to those who suffer with hypoglycemia, in other words those who have a low blood sugar, to help stabilize their levels.
- Foods found on the Low part of the scale contain very little glucose and will most likely not spike one's glucose levels. In this category you'll find, Oatmeal, muesli, sweet potatoes, beans, lentils, non-starchy vegetables, fruits...
- Most of ones diet should come from Low GI foods, if one is not a patient or undergoing hypoglycemia.
- Common foods here are found in fibers and fats. Also, foods that are minimally processed or cooked - yes al-dente pasta has a lower level than the soft, warm noodles we love.
Dieters, mainly those following the Atkin's Diet, have heard of Net Carbs. But what are they? According to research, Net carbs reflect the grams of carbohydrates that the body actually uses. This means that when calculating the net carb of an item you use the formula, Total Carbohydrates - Fiber - Sugar Alcohols = Net Carb.
However, Net Carbs only reflect the effect the carbohydrate has on ones Glycemic Index or blood sugar levels. Fiber and Sugar Alcohols are not digested by the body which lead to the term net carb, as the total net value one is actually digesting from their choice carb.
Simple or Refined Carbohydrates;
- Chips
- Baked Goods
- White Sugar
- White Bread
- Sugary Cereals
- Processed Foods
- Pretzels
- Generic Crackers
- Soda
- Artificial syrups
- Candy
- ...
- Fatigue
- Head aches
- weight Gain
- Diabetes
- High Triglycerides {read about in the Fat article}
- Heart and brain deficiencies
Many dieters think it's a good idea to on a 'Low Carb Diet', but is this really the best? In fact there are many side effects that are link to not taking in enough carbohydrates. Many symptoms correlate with effects of taking in unhealthy carbohydrates.The risk of eliminating carbs from your diet are dangerous.
- Listed Above
- Risks of disease such as cancer.
- Leads for a less satisfied and filled feeling
- Cramps
- Irritability
- Ketosis
- Some dieters also go on a Keto Diet {Ketogenic diet}, which is the effect that by eating little to no carbs, high fat, high protein. The diet focuses on burning fat instead of carbohydrates. But how does this work? When one consumes carbohydrates, whether it be refined or complex, the food is converted into glucose, as previously learned. This sugar is transported throughout the body and fuels the brain, however, on a Keto diet, with very little carbohydrates and glucose, the liver will convert fat into fatty acids and ketone bodies - these act as an energy source, replacing glucose. As learned in a previously written article about Fats and Protein, too much can be dangerous and lead to numerous amounts of health deficiancies. Found common in a Keto diet are, kidney stones, stunted growth, fractures, reduced insulin level, and much more. I can not stress enough how important balance in a diet is.
Yes, you can still eat breads, pasta, pizza, and more! There are options out there that allow those looking to loose weight or eat cleanier, to indulge and enjoy; there's even people {like me} who suffer from diseases such as Celiac, who can enjoy carbohydrates and pasta without getting sick! It's all possiable and I'm going to tell you why.
Why be a carb-o-phob? Do you know that healthy carbs provide essentials your body needs to function? Take a look;
- Energy;
- All carbs are converted to energy in the form of glucose, I know I sound like a broken record. However Complex Carbs stay with one longer, keeping them fuller, focused, and more energized throughout the day. They are slowly released into the blood stream during digestion and break down throughout the day, leaving a long lasting energy surge.
- Digestion;
- Poop. We all do it, there's no shame in being embarrassed by it. But do you ever have trouble pooping, or maybe go too much? Carbs. Your answer now to everything; carbs. Complex carbs are full of fiber which helps regulate ones bowel movement as well as digestion. Not only will they help you as you sit {shall I say shit} on the throne, but will help with cramps, bloating, and discomfort - there is a reason why one goes on the B.R.A.T diet or why mum suggests Saltine crackers when you have the stomach bug.
- Metabolism;
- Yup, it's true, you can boost your metabolism by eating carbs. In fact healthy carbs are one of the best ways to improve you metabolism and thyroid function! So I am going to lay this out nice an simple; carbs provide energy, energy that comes from whole some calories which boost your metabolism. Without these kind of calories and nutrients, your body and metabolism will decline, leading to the opposite effect of what most people who believe" low-carbs diets rev your metabolism." Taking in complex carbohydrates allow your body to store and release energy naturally regulating and boosting your metabolism; which for those looking to loose weight, is very informative.
- Sleep;
- Ever hear or read about eating a bowl of cereal {whole grain, natural cereal} or a banana before bed to help with sleep trouble? It's true, as well as foods like sweet potatoes, brown rice, oatmeal, even proteins! These foods are filled with trytophan, an essential amino acid, that help relax and calm
- Brain Function and Nervous System;
- Carbs found under this category not only provide energy for the brain and body but do various other things aswell. These include;
- Focus; ever find yourself feeling light headed or groggy? Maybe can't concentrate? Try eating something like an apple, or nuts. Carbs provide essential nutrients that fuels our body and mind to be able to do tasks and not feel distracted or tired.
- Mood; Yes, when you're hungry your cranky. When you deprive yourself from a nutrient you can be depressed. Try oats, or the happy fruit, banana!
- Calm/ Less Anxious; Complex Carbohydrates do the opposite as simple carbs in which they still provide the body with energy but at a healthy rate. Unlike taking in quick sugars, lie a candy bar or white bread, which can lead to one feel anxious or jittery, complex carbs provide the correct nutrients, such as enzymatic combinations that your body and nervous system need to actually reduce anxiety,stress and maybe that nervous feeling you are dealing with.
- Whole Grains/Whole Wheat Options;
- Quinoa
- Brown Rice
- Oats
- Whole Grain/Wheat Pasta
- Whole Grain Breads/Pita
- Barley
- Whole Grain Cereal
- Buckwheat
- Fruits;
- Banana
- Apple
- Oranges
- Plums
- Prunes
- Please keep in mind that fruits should not be replaced at meals as a carb. These fruits are some example of high fiber with a significant amount of carbohydrates that are sources to help aid to the benefits of complex carbohydrates.
- Vegetables;
- Artichokes
- Asparagus
- Broccoli
- Cauliflower
- Brussel Sprouts
- Cabbage
- Carrots
- Cucumber
- Egg Plant
- Potatoes
- Sweet Potatoes
- Corn {organic}
- Peas
- Onions
- Rooted Vegetables such as Beets
- Sprouts
- Yams
- Pumpkin
- Turnups
- Squash
- As mentioned above, but in a different sense, some of these vegetable on this list can be subbed in replacement as a starch. These include peas and corn, potatoes and Sweet potatoes. Other options such as broccoli, onions, cucumbers... are sources high in fiber with carbohydrates that aid to the same effects as complex carbs.
- Nuts
- Beans/Legumes
- Chickpeas
- Lentils
- Blackbeans
- Kidney Beans
- Peanuts
- Good source of protein as well. These are high in fiber foods!
Risk of Too Much Healthy Carbohydrates
I praise complex carbs, but there is a limit as to how much one should be consuming. This will all rule out and be further investigated later on in this read.
Now we know all about the benefits of healthy carbohydrates and how the body processes them, the results one can see from them. However, there is a down side to eating too much. Balance is the key in any diet. Consuming too much of anything will reflect with a negative outlook in the long run. When it comes to carbohydrates you can eat as much starchy fruits and vegetables as you want, as much quinoa as you'd like but it can result in a decline in other macro nutrients, an over kill or over drive state of body, can potentially lead to weight gain, and a lot of results as eating refined starches. Keep in mind that moderation is the key. But no matter what you're taking in, Complex carbs ALWAYS over Simple.
How Much In A Day?
It all depends on ones lifestyle, as any nutrient does. According to the Dietary Guideline for Americans, half of ones daily calories should be consumed from carbs. These are not just from carbs such as quinoa, breads... but also, as mentioned above, can be counted in fruits and vegetables. An average adult taking in 2,000 calories a day should be consuming about 250 grams {130 grams at the least} of carbohydrates a day. In other words Carbohydrates should be about 45% -65% of ones daily Calorie intake.
Broken down;
- Loose weight {1,200 Calories a day}; 135 grams -195 grams
- Maintain Weight/ Some Weight loss {1,600 - 2,000 Calories a day}; 185 grams- 325 grams
- Maintain Weight/ Weight Gain Possible {2,000 - 2,400 Calories a day}; 225 grams - 325 grams
- Possible Weight Gain {2,400 Calories a day}; 270 grams -390 grams
- Athletes {60%-70% of diet, if at 2,400 Calories a day}; 360 grams - 420 grams
Some note worthy reads;
Carbohydrates - Encyclopediaw
Carbohydrates and the Glycaemic Indix - Better Health Channel
Glycemic Index - Self Nutrition Data
Glycemic Index and Diabetes - American Diabetes Association
Recommended Amount and Percent of Carbohydrates Per Day- SFGate
