What Are Carbohydrates? Though often maligned in trendy diets, carbohydrates — one of the basic food groups — are important to a healthy life. The American Diabetes Association notes that carbohydrates are the body's main source of energy. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen. Macronutrients are essential for proper body functioning, and the body requires large amounts of them. All macronutrients must be obtained through diet; the body cannot produce macronutrients on its own. ![]() ![]()
Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes. Carb intake for most people should be between 4. One gram of carbohydrates equals about 4 calories, so a diet of 1,8. However, people with diabetes should not eat more than 2. They also prevent protein from being used as an energy source and enable fat metabolism, according to Iowa State University. They are an influence on . The difference between the two forms is the chemical structure and how quickly the sugar is absorbed and digested. Generally speaking, simple carbs are digested and absorbed more quickly and easily than complex carbs, according to the NIH. These single sugars are called monosaccharides. Carbs with two sugars — such as sucrose (table sugar), lactose (from dairy) and maltose (found in beer and some vegetables) — are called disaccharides, according to the NIH. However, these foods are made with processed and refined sugars and do not have vitamins, minerals or fiber. They are called . They are often referred to as starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole- grain breads and cereals. Simple carbs can lead to spikes in blood sugar levels and sugar highs, while complex carbs provide more sustained energy. Studies have shown that replacing saturated fats with simple carbs, such as those in many processed foods, is associated with an increased risk of heart disease and type 2 diabetes. The small intestine absorbs these smaller units, which then enter the bloodstream and travel to the liver. The liver converts all of these sugars into glucose, which is carried through the bloodstream — accompanied by insulin — and converted into energy for basic body functioning and physical activity. Once glycogen stores are full, carbs are stored as fat. The ketogenic diet is the best diet for weight loss, especially considering how quickly it usually works. It also fights disease and can be modified. If you have insufficient carbohydrate intake or stores, the body will consume protein for fuel. This is problematic because the body needs protein to make muscles. Using protein instead of carbohydrates for fuel also puts stress on the kidneys, leading to the passage of painful byproducts in the urine. Fibers promote healthy bowel movements and decrease the risk of chronic diseases such as coronary heart disease and diabetes, according to the U. S. Department of Agriculture. However, unlike sugars and starches, fibers are not absorbed in the small intestine and are not converted to glucose. Instead, they pass into the large intestine relatively intact, where they are converted to hydrogen and carbon dioxide and fatty acids. The Institute of Medicine recommends that people consume 1. Sources of fiber include fruits, grains and vegetables, especially legumes. For example, nonstarchy vegetables like lettuces, kale, green beans, celery, carrots and broccoli all contain carbs. Starchy vegetables like potatoes and corn also contain carbohydrates, but in larger amounts. According to the American Diabetes Association, nonstarchy vegetables generally contain only about 5 grams of carbohydrates per cup of raw vegetables, and most of those carbs come from fiber. This has led to the idea that some carbs are . These are foods with simple carbs. Bad carbs rarely have any nutritional value. These are not only processed more slowly, but they also contain a bounty of other nutrients. The glycemic index measures how quickly and how much a carbohydrate raises blood sugar. Some research has linked high- glycemic foods with diabetes, obesity, heart disease and certain cancers, according to Harvard Medical School. On the other hand, different research has suggested that following a low- glycemic diet may not actually be helpful. Not only are they necessary for your health, but they carry a variety of added benefits. Mental health. Carbohydrates may be important to mental health. A study published in 2. JAMA Internal Medicine found that people on a high- fat, low- carb diet for a year had more anxiety, depression and anger than people on a low- fat, high- carb diet. Scientists suspect that carbohydrates help with the production of serotonin in the brain. A 2. 00. 8 study at Tufts University had overweight women cut carbs entirely from their diets for one week. Then, they tested the women's cognitive skills, visual attention and spatial memory. The women on no- carb diets did worse than overweight women on low- calorie diets that contained a healthy amount of carbohydrates. Weight loss. Though carbs are often blamed for weight gain, the right kind of carbs can actually help you lose and maintain a healthy weight. This happens because many good carbohydrates, especially whole grains and vegetables with skin, contain fiber. It is difficult to get sufficient fiber on a low- carb diet. Dietary fiber helps you to feel full, and generally comes in relatively low- calorie foods. Another recent study linked fat loss with low- fat diets, not low- carb ones. Good source of nutrients. Whole, unprocessed fruits and vegetables are well known for their nutrient content. Some are even considered superfoods because of it — and all of these leafy greens, bright sweet potatoes, juicy berries, tangy citruses and crunchy apples contain carbs. A large study published in 2. Journal of the American Dietetic Association found that those eating the most whole grains had significantly higher amounts of fiber, energy and polyunsaturated fats, as well as all micronutrients (except vitamin B1. An additional study, published in 2. Critical Reviews in Food Science and Nutrition, found that whole grains contain antioxidants, which were previously thought to exist almost exclusively in fruits and vegetables. Heart health. Fiber also helps to lower cholesterol, said Kelly Toups, a registered dietitian with the Whole Grains Council. The digestive process requires bile acids, which are made partly with cholesterol. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL, the . Those who ate more than 1. Without sufficient fuel, the body gets no energy. Additionally, without sufficient glucose, the central nervous system suffers, which may cause dizziness or mental and physical weakness, according to Iowa State University. A deficiency of glucose, or low blood sugar, is called hypoglycemia. This is problematic because the body needs protein to make muscles. Using protein for fuel instead of carbohydrates also puts stress on the kidneys, leading to the passage of painful byproducts in the urine, according to the University of Cincinnati. A Complete Guide to Complex Carbohydrates. Carbohydrates or . Carbohydrates provide vitamins, minerals, antioxidants and fiber in the diet. The current recommendations suggest 4. The 2. 01. 0 Dietary Guidelines for Americans recommends choosing foods containing complex carbohydrates over refined sources most often for maximum benefits. You can find healthful carbohydrate sources in foods like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye and in fruits, vegetables and legumes. Read on to learn more about the importance of including the right type of carbohydrates in your diet. Whole grain bread loaf and slices. Photo Credit momentstock/i. Stock/Getty Images. There are two types of carbohydrates; those in their natural food form comprised of a long chain of simple carbs (three or more) linked together which is referred to as “complex” and those that are already in smaller pieces (one or two sugars), referred to as “simple.” Complex carbs are foods, which contain vitamins, minerals and antioxidants. Oatmeal, brown rice, quinoa, potatoes, beans, peas and lentils are examples of complex carbs. Simple carbs are often softer in texture – white bread, white rice and baked goods. Soda, candy and other sweeteners like table sugar and honey are also simple carbs. These easily digested carbohydrates are rapidly absorbed, causing a spike in blood sugar and quick boost in energy. Refined flours have been stripped of some of their natural, high fiber content including the bran, germ or endosperm. Because of this processing, they are digested faster and more easily and deliver fewer amounts of healthful nutrients. Fruits, vegetables and dairy are also technically made of simple carbohydrates but because of the fiber, protein and other nutrients, they act more like complex carbohydrates in the body and should be consumed daily. Woman eating whole grain bread (a complex carbohydrate) at work. Photo Credit Paul Bradbury/Caiaimage/Getty Images. Carbohydrate digestion begins in your mouth as special enzymes in the saliva start to break complex carbohydrates down. The product that continues passes through the stomach and into the small intestines where more enzymes break carbohydrates down into the simplest form of sugars that the body can use for energy. Though all types of carbohydrates eventually break down into blood glucose, complex carbohydrates take longer to complete this process and offer vital nutrients the body needs along the way. They also offer indigestible fibers that aren’t broken down and instead aid in gut health and elimination of stool. When simple carbohydrates are consumed, they offer little nutrition and are broken down rapidly causing a sharp spike in blood sugar and the hormones needed to complete carbohydrate digestion. Woman shopping for complex carbohydrates. Photo Credit images by Tang Ming Tung/Moment/Getty Images. The Whole Grains Council presents evidence from studies of folks who eat whole grain foods that show a lower risk of obesity including a reduced body mass index (BMI) and waist- to- hip measurement. These people also have lower cholesterol level and those who enjoy at least three servings of whole grains each day have been shown to reduce their risk of heart disease by 2. Type 2 diabetes by 2. The Linus Pauling Institute sites the dietary fiber content of complex carbohydrates as a contributing factor to decreasing LDL (bad) cholesterol, normalizing blood glucose levels and insulin response over time. Fiber also promotes bowel health by creating a more productive stool to prevent constipation and reduce diverticular disease. When reading a label to learn about carbohydrates, look at three things: grams of total carbohydrate per serving (be sure to identify what a serving size is), grams of fiber per serving and the ingredient list. The total carbohydrate tells how many grams of carbohydrate is in one serving but keep in mind that there can be more than one serving size in the package. Grams of fiber indicate the number of grams of total carbohydrate that won’t be digested into blood glucose. Adult men need 3. A high- fiber food contains at least five grams of fiber per serving. Foods that provide between 2. The term “sugar” can be confusing – it has already been counted into the total carbohydrate and indicates either naturally occurring or added sugars. That’s when you read the ingredient list to see if there are any added sugar sources. On the label, look for whole grains within the first or second ingredients. Aim for the terms: brown rice, whole- grain sorghum, buckwheat, bulgur, millet, whole- grain barley, oatmeal, quinoa, whole wheat and rolled oats. When the label on a specific food claims that it has been “made with whole grains,” it is important to know what to look for to be sure you are getting a complex carbohydrate source. A better label to look for states . These are nutrient- dense foods that should be eaten daily. Recipe courtesy of Registered Dietitian, Ginger Hultin. Ingredients. 4 cups old fashioned rolled oats. Position a rack in the center of the oven and heat the oven to 3. Line a large rimmed baking sheet with parchment paper. Combine oats, almonds, pistachios, coconut, cinnamon, salt and cardamom in a large boil. Combine maple syrup, oil and extract in a separate bowl then fold into dry mixture. Spread onto the prepared sheet and bake for 1. Granola should be slightly browned but monitor it closely so it doesn't burn. Fold raisins into hot granola and set aside to cool for 1. Store leftovers in an airtight container for up to one month. Also freezes well.
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