Carbohydrates: Essential Nutrient 3 of 6
This is post 3 of 6 dedicated to the 6 essential nutrients and in this post, we are talking about Carbohydrates! Nutrients can be categorized into two groups: macronutrients and micronutrients. Macronutrients include carbohydrates, fats, and proteins. Micronutrients are your vitamins and minerals. These 5 nutrients, plus water, are the 6 essential nutrients your body requires for smooth sailing.
What are Carbohydrates?
Carbohydrates (or carbs) are molecules that make up sugars and starches. They are one of the main nutrients found in foods and drinks.
There are two different types of carbohydrates: simple and complex. Both simple and complex carbs can be found together in highly nutritional food and low nutrition food. So, it is not necessarily the amount of one or the other you want to focus on but the quality of the food sources you are getting your carbs from. With carbohydrates, the quality can make all the difference.
Simple carbohydrates are made up of shorter molecule chains. This makes them quicker and easier to break down and digest. There was a study in 2019 that compared simple and complex carbs and their effects on mood elevation and alertness. The results found simple carbs caused no increase in mood or activity levels compared to the complex carbs. In addition to the lack of increased energy, it showed a drop in alertness and increased fatigue after 30 min to an hour. However, complex carbohydrates were found to raise blood sugar levels for longer and retain and elevation in energy longer. Complex carbohydrates more effectively provide the body with the energy it needs.
It is important to note that not all complex carbs are healthier than all simple carbs. Which is why it is much more important to focus on the overall nutritional profile and quality of each food rather than focusing on one single nutrient in it, like the type of carbohydrate.
What do Carbohydrates do?
They primarily provide fuel for all cells and tissues in the body. The body also gets fuel from proteins and fats. Protein is important for many tasks like tissue repair, so the body prefers the quicker easier energy obtained from carbs.
Fuel from carbohydrates comes in the form of glucose. The body converts glucose into energy and then uses that energy for physical activity and bodily functions. In fact, all of the cells in your body use glucose to function.
Where are good sources of Carbohydrates?
As mentioned, carbs can be found in a wide variety of foods ranging in nutritional value. Bread, cookies, crackers, fruits, veggies, doughnuts, and beans, to make a very short list. Best practice would be to focus on foods that promote good health because they also contain vitamins, minerals, fiber, and other nutrients. These also tend to be unprocessed or minimally processes food options such as whole grains, fruits, veggies, and beans.
People should avoid overly processed products that contain bleached, white flour, and foods with added sugar. These items contain easily digested carbohydrates that may contribute to weight gain and promote diabetes and heart disease.
The Harvard school of public health gives this advice:
5 tips for adding healthy carbohydrates to your diet.
1. Start the day with whole grains.
Try a hot cereal, like steel cut or old-fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.
2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.
3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.
4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.
5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes – which have been found to promote weight gain – choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.
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