Carbohydrates: The Good the Bad & The Ugly
Many of us have a love-hate relationship with carbohydrates. They are pinpointed as being the cause of weight retention among dieters, while they are lauded as the best source of energy among fitness fanatics. So what exactly are they?
There are two types of carbohydrates: simple carbohydrates (sugars) and complex carbohydrates (starches and fibres). It’s important to differentiate these two distinct forms and to understand their nutritional benefits.
Simple carbohydrates
Sugar, in its simplest form, is a carbohydrate. Monosaccharides (single sugar molecule) and disaccharides (two joined sugar molecules), are commonly known as simple sugars. These simple carbohydrates or sugars include fructose (naturally in fruit), galactose (naturally in milk), maltose (naturally in many grains), sucrose (sugar cane/table sugar), glucose (often derived from corn syrup commercially) and high fructose corn syrup (also derived from corn, but cheaper than sucrose).
Complex carbohydrates
Complex carbohydrates consist of a larger number of sugar molecules (mono- and di-saccharides) strung together in a long, complex chain. They are called oligosaccharide or polysaccharide, depending on size and structure. These starches and fibres, known collectively as complex carbohydrates, are found in wholefoods like vegetables, grains, legumes and pulses. Complex carbohydrates which are in their whole state or which have not been refined also provide important vitamins, minerals, fibre and amino acids.
Why refined carbohydrates aren’t so refined…
Both complex and simple carbohydrates are often refined, which involves removing the hull, bran and fibre (and some nutrients) – think of that perfectly soft white loaf you love so much, but secretly know isn’t great for you.
A diet high in refined carbohydrates can be very nutrient-deficient, as well as nutrient-depleting
This refinement during processing improves the shelf life and stability of the product; improving it for export.
Foods containing refined carbohydrates are easy to recognise: they are yummy, often long-lasting foods made from white flour and white sugar. Unfortunately, foods falling into this category include: white bread, white pasta, many baked goods (cakes, biscuits, pastries etc.), fast food, sweets (candy), desserts and soft drinks.
Some refined carbohydrate products like bread are “enriched” or “fortified” with nutrients like iron and B vitamins, but they do not provide all the nutrients stripped during processing. This means that a diet high in refined carbohydrates can be very nutrient-deficient, as well as nutrient-depleting because the body must use precious nutrients to obtain energy from these refined foods.
What your body does with these carbs
All carbohydrates are converted into glucose in the body to be used for energy production in each cell. Some carbohydrates are digested very quickly and turned into glucose, while others are processed much more slowly – the latter being the kind relished by endurance athletes and outdoors enthusiasts. This speed of processing is referred to by health professionals as the Glycaemic Index (GI) of a food. There is a difference not only between simple and complex carbohydrates, but also between refined and unrefined carbohydrates.
The GI is determined by:
- the type of carbohydrate; complex (many sugars bound together) or simple (only 1-2 sugars joined)
- the amount of fibre the carbohydrate contains (refined carbohydrates contain less fibre)
- other food groups the carbohydrate is combined with i.e. fat or protein
When there is an excess intake of either the simple or complex carbohydrates, any unused glucose is stored for later use as glycogen in the liver and muscles. Any remaining glucose not needed by the liver or muscles is converted to triglycerides to be stored in the fat cells. Hence the dietary problem when large amounts of carbohydrates are consumed and the stored energy is not expended or utilised by the body.
Regular over-consumption of carbohydrates ultimately leads to conditions like obesity, insulin resistance, Type II Diabetes and a higher risk of cardiovascular disease. Other outcomes of over-consumption can include intestinal imbalances in gut flora, such as candida overgrowth, leaky gut syndrome, external fungal infections and skin irritations. Knowing your carbohydrates and considering what type of carbohydrates you consume regularly can support better health and wellbeing.
Check out our article on “Glycaemic Index and Glycaemic Load”!
Please read Gary Taubes book on Carbohydrates. You will be really surprised. I myself have done huge research in the last year. And been on a low carb diet for health reasons for 11 months.(no not obesity) Amazing results. Menopausal symptoms =gone, menstration cycle has gone from 23 days back to 28 days. IBS hugely better and many many other things have really improved AND my Good Cholesterol is up. Carbs are not a good source of nutrients. They are ok in small amounts.
Cassie
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