Carbs: we love them, we need them, but WHAT are they?

Carbs are our body’s favorite source of energy supply! Your body breaks these carbs down into their most basic compound of glucose (otherwise known as blood sugar) and is then absorbed by your bloodstream to be used as energy to fuel your body. They come in 2 forms based on their chemical structure and how quickly the body digests them:

• Complex carbs
  • Starches and fiber
• Simple carbs, AKA sugars
  • Fructose – fruit sugar
  • Sucrose – table sugar
  • Lactose – milk sugar

Complex carbohydrates

So, what exactly are starches?

Most starches are considered complex carbs and they not only provide energy, but also provide us with a source of vitamins and minerals. They take longer to break down in your body and as a result, blood sugar levels remain stable, and fullness lasts longer. Starchy carbs can be found in several places, such as:

• Vegetables and fruits
  • potatoes, beets, turnips, acorn squash, butternut squash, carrots, pumpkin, dates, plantains
• Beans and legumes
  • black beans, kidney beans, chickpeas, lentils, peanuts
• Whole grains (opt for organic whenever possible)
  • brown rice, oatmeal

What about fiber?

If you’ve ever had issues with constipation, I’m sure someone has told you that you need more fiber! But why fiber, and what does it do? Fiber is a complex carb found in plant-based foods. This is the roughage that your body is incapable of breaking down, so it just passes on through your body to stimulate and aid in digestion and helps to regulate blood sugar, lower cholesterol, and keeps you feeling fuller, longer. So, Before reaching for the fiber supplement next time you’re constipated, try these foods instead:

• vegetables and fruits
  • broccoli, brussels sprouts, squash, apples, peaches, berries
• nuts and seeds
  • almonds, walnuts, pumpkin seeds, sunflower seeds
• whole grains (organic when possible)
  • brown rice, oatmeal, quinoa, corn

When talking about carbs, starches and fiber are cool an all, but the topic wouldn’t be complete without also talking about what we really want to know…

Simple carbohydrates

SUGAR: the good, the bad, the delicious.

These are simple carbs that your body breaks down incredibly fast. Simple carbs, while super tasty, causes your blood sugar to spike drastically very quickly, so it’s important to consume these in moderation and in combination with other types of nutrients to slow those spikes down.

ARE SUGARS GOOD OR BAD?

Your body processes all sugars the same whether they are naturally occurring in fruits and milk, or added sugars found in soda, pastries, candy bars, and (my personal favorite) ice cream. Your body can’t tell the difference between natural sugars and added sugars, that’s why it’s so important to choose your sugar sources carefully. Too many simple carbs can contribute to weight gain, and can increase your risk of diabetes, heart disease, and high cholesterol.

CAN you get energy from a candy bar and ice cream? Absolutely. But that’s about all you’re getting; quick energy (not to mention all the added chemicals and preservatives and a whole slew of other bad-for-you things). There’s no SUSTENANCE in these types of foods! There are much better ways to get the energy your body needs without the sugar rush (and imminent sugar crash) and without missing out on vital nutrients and minerals. Your body will thank you!

WHAT SHOULD I EAT?

The easiest way to make sure you’re getting the right kind of carbs is by focusing on getting plenty of FIBER in your diet while limiting prepackaged goods and things with added sugars. The foods I’ve listed above are a great place to start, and make sure to check food labels! Something may be marketed as “high fiber” but check to make sure there is AT LEAST 7g of dietary fiber listed on the food label!

Stay tuned for fats!