Get ready to dive into the world of carbs with you today. Carbohydrates are often misunderstood, but they are an important part of our diet. In this article, we’ll reveal the truth about carbs – their types, health benefits, potential side effects, sources and some fun facts to make things easier.
What is Carbohydrates?
Carbohydrates, or carbs as they are commonly known. Carbohydrates are one of the three main types of nutrients that provide energy to our bodies, alongside proteins and fats. They are primarily made up of carbon, hydrogen, and oxygen atoms, hence the name ‘carbo-hydrates.’
Carbohydrates are the body’s primary and preferred source of energy. When you eat carbohydrates, your body converts them into glucose (a type of sugar). This glucose can be used immediately for energy or stored in the liver and muscles for later use.
In addition to providing energy, dietary fiber (a type of carbohydrate) aids digestion by adding bulk to stools, helping to prevent constipation and promote overall digestive health.
Health Benefits
Energy Provider
Carbohydrates are the body’s main source of energy. They are broken down into glucose and used by our cells, tissues and organs for daily functions.
Brain Power
Your brain runs almost entirely on glucose. The glucose provided by carbohydrates keeps the brain functioning optimally, aiding concentration and memory function.
Gut Health
Certain types of carbohydrates, called dietary fiber, promote gut health by aiding digestion and promoting a healthy gut microbiome.
Weight Management
High-fiber carbohydrates like whole grains and fruits can help with weight management. They help you feel full faster and keep you satisfied for longer, reducing overeating.
Heart Health
Whole grains are complex carbohydrates that can help reduce the risk of heart disease. They do this by lowering LDL (bad) cholesterol levels and increasing HDL (good) cholesterol.
Regulates Blood Sugar
While it might sound counterintuitive, specific types of carbohydrates can help regulate blood sugar levels. These are the complex, fiber-rich carbs that slow down the absorption of sugar into your bloodstream and prevent spikes in blood glucose and insulin.
Prevents Disease
A diet rich in high-fiber carbohydrates can help prevent certain types of disease, including certain types of cancer and type 2 diabetes.
Side Effects
Weight Gain
Excessive intake of simple carbohydrates, especially sugars and refined grains, can lead to weight gain. These types of carbohydrates are high in calories but low in fiber, making them less filling and easier to overeat.
Blood Sugar Spikes
Simple carbohydrates are quickly converted into glucose, causing a sudden spike in blood sugar levels. Over time, these spikes can lead to insulin resistance, a precursor to type 2 diabetes.
Cardiovascular Disease
Diets high in low-quality carbohydrates, especially added sugars and refined grains, have been linked to an increased risk of heart disease due to their effects on blood cholesterol and triglyceride levels.
Digestive Issues
Low-fiber diets can lead to digestive problems like constipation and diverticular disease.
Nutrient Deficiencies
Simple carbohydrates are often found in foods that are low in essential vitamins and minerals. Eating too much of these foods can lead to nutritional deficiencies.
Food Sources
Animal-Based Food Sources of Carbohydrates
Animal-based foods are generally not significant sources of Carbohydrates. Carbohydrates is predominantly found in plant-based foods.
Plant-Based Food Sources of Carbohydrates
- Oat
- Kidney bean
- Sweet potato
- Millet
- Corn
- Quinoa
- Buckwheat
- Lentil
- Potato
- Rye
Fun Facts
Fact 1: Carbohydrates are your brain’s fuel
Your brain uses about 20% of your daily calories, and it prefers to get this energy from carbohydrates. Keep your brain happy and well-fueled by including healthy carbs in your diet!
Fact 2: All sugars are carbohydrates, but not all carbohydrates are sugars
Sugar is a simple carbohydrate, but carbohydrates also include complex forms such as starch and fiber.
Fact 3: ‘Carbohydrate’ means ‘hydrated carbon’
The term ‘carbohydrate’ comes from the Greek word ‘saccharon,’ meaning sugar, and is scientifically described as “hydrated carbon” due to their chemical composition (carbon, hydrogen, and oxygen).
Fact 4: Fiber is a superhero among carbohydrates
Dietary fiber is a type of carbohydrate that does not provide energy, but it has super benefits. It aids digestion, promotes a healthy gut microbiome, helps lower cholesterol, and keeps you feeling fuller longer.
Fact 5: Not all carbohydrates are equal in the body’s eyes
The Glycemic Index (GI) is a scale that ranks carbohydrates on how they affect your blood sugar levels. Foods with a low GI value are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.
Fact 6: Carbs rock the sports world
Carbohydrates are a key source of energy for athletes. Marathon runners often “carb load” before a race to maximize stored energy in their muscles.
Fact 7: Plants are the primary source of carbohydrates
While we can find carbs in both plant and animal sources, plants are by far the largest source. From grains to fruits to vegetables – plants have got carbs covered!
