Carbohydrates
Carbohydrates (carbs) are one of the 3 macronutrients required by your body in high amounts for energy. The other two macronutrients are protein and fats.
Carbohydrates often get a bad rap. Many people believe that carbs make you fat. Well, the truth is that carbs do not make you fat. Consuming to many calories can cause weight gain not carbs. Carbohydrates are vital to your health. The body relies on carbohydrates for energy, protecting muscle strength and maintaining healthy digestion.
How Do Carbohydrates Work to Improve the Body
The body breaks down carbohydrates into glucose which is the primary energy source for your muscles and brain. All the cells in the body use glucose to function. Insulin, a hormone produced by the pancreas controls glucose levels in the body. Extra glucose will be converted and stored as fat so it can be used as energy when the glucose levels are low.
The body prefers not to use protein as energy because protein has many other functions such as repairing and building tissues. The body will however use protein and fats as energy sources if it does not have a good supply of carbohydrates.
Carbs also provides fiber to the body which is important for long term health. It is recommended that you consume 45-65% carbs in your total daily caloric intake. However, everyone’s carb needs are different and depend on factors such as activity level, body size and blood sugar control. Try using a macro calculator to figure out your calorie and carb needs.
A diet low in carbohydrates can cause, fatigue, weakness, headaches, difficulty concentrating, nausea, constipation and/or vitamin and mineral deficiency.
What are Carbohydrates
Carbohydrates are the starches, fibers and sugars that are found in foods from plants and dairy products.
Sugar is known as a simple carbohydrate and is already broken down into the simplest form. This can include natural sugars and added sugars. Your body does not need to do much to break down a simple carb. So, they are a faster source of energy, but your hunger will return sooner. Simple sugars can cause blood sugar spikes and then a sugar crash.
Starches and fiber are complex carbohydrates which are made of many sugar units bonded together. Starch and fiber occur naturally in vegetables, fruits, whole grains, beans and peas. Complex carbohydrates have more health benefits than simple carbs. They contain more vitamins and minerals. Complex carbs make you feel fuller longer and they give you a steadier energy level.
Good Carbs vs Bad Carbs
Good Carbs – These are carbohydrates that are closest to nature. They are unprocessed or minimally processed foods. A few examples would be vegetables, fruits, beans, oatmeal and nuts. They are also found in dairy such as milk.
Bad Carbs – These would be the processed foods. They would include foods made with refined grains and added sugars such as white bread, pasta candy, cakes, cookies and white rice.
To Summarize
The healthiest source of carbohydrates are unprocessed or minimally processed starches because they promote good health by delivering vitamins, minerals, and fibers to the body. Refined carbohydrates contribute to heart disease, weight gain, hormone imbalance, and diabetes. It is important to choose healthy carbohydrates especially as we age.
Start out slowly by swapping out foods. If you normally eat white bread, try a whole wheat bread instead. Try to avoid foods with added sugars such as fruit juices, candy, high sugar cereals. Incorporate more foods that are found in nature and not in a factory.