Ormskirk Insights: Ask the Science Team – All About Carbohydrates with Dr. Lucas Grant
This month, we had the privilege to sit down with Dr. Lucas Grant, principal scientist at Unicity, to discuss everything you need to know about carbohydrates—their benefits and downsides, the importance of choosing complex carbs over simple carbs, and much more. Check out the Q&A below to gain a deeper understanding of how carbohydrates work and their overall impact on your health and wellness. So, ready for a carbohydrate journey? Let’s dive in!
What is a carbohydrate?
A carbohydrate is a molecule comprising carbon, hydrogen, and oxygen. They are broken down in the body through cellular processes to create energy, playing an essential part in our diet since they provide the energy needed for daily functioning. Did you know that the brain relies on carbs to function optimally? That’s right!
However, in our heavily processed food culture, many people consume too many processed carbs, which aren’t beneficial. Broadly speaking, carbohydrates are categorized into two types: simple and complex. It is important to prioritize complex carbs.
What is the difference between simple and complex carbohydrates?
Simple carbs consist of monosaccharides (single sugars) and disaccharides (double sugars). Examples of monosaccharides include glucose, fructose, and galactose. Disaccharides include sucrose (also known as table sugar), lactose (milk sugar), and maltose. Sucrose is a combination of glucose and fructose. Simple carbs are easy for your body to digest and absorb, often leading to weight gain when consumed excessively without enough physical activity.
Glucose, the primary energy molecule in humans, is produced by breaking down most simple carbohydrates. This can happen quickly, so it’s essential to watch your intake to avoid rapid energy spikes and subsequent crashes.
On the other hand, complex carbs comprise oligosaccharides and polysaccharides, which are longer chains of sugar molecules. Examples include fiber and starch. Generally, complex carbs cause a slower rise in blood glucose, as the chemical bonds between these sugar molecules must be broken before absorption into the bloodstream. Certain types of fiber swell and form a gel-like structure in the gut, helping you feel fuller for longer and supporting normal blood sugar levels.
Interestingly, humans lack the enzymes needed to break down most types of fiber. Instead, our microbiome—the beneficial bacteria in our gut—extracts nutrients from fiber and can even convert it into other vital energy sources, aiding in weight management. It’s rather fascinating how our bodies work, isn’t it?
On the flip side, we do have the enzymes to digest starch, which consists of glucose chains. Consequently, foods high in starch often cause a more significant rise in blood glucose than those high in fiber. Therefore, it’s wiser to choose high-fiber foods over high-starch ones. If you’re craving starch, opt for better sources like whole grain bread or legumes, which contain resistant starch and behave more like beneficial fiber.
Foods High in Fiber:
- Fruits: apples, bananas, oranges, raspberries, and strawberries
- Nuts and seeds: chia seeds, flax seeds, almonds, pistachios, sesame seeds
- Beans: especially navy and white beans
- Whole grains
Foods High in Starch:
- Corn
- Peas
- Rice
- Breads
- Potatoes
Why are complex carbs better for us?
Simple carbs break down faster, leaving you hungry sooner than complex carbs do. This might lead to overeating simple carbs, potentially turning into fat if not used for energy. They can also cause spikes in blood sugar and insulin levels, which we aim to avoid to prevent adverse effects on body tissues.
Complex carbs, conversely, are digested more slowly, keeping you fuller for extended periods. They provide a steadier release of glucose into the bloodstream, resulting in a moderated insulin response.
What is the glycemic index?
It’s essential not to label all simple carbs as bad and all complex carbs as good. Simple carbs found in whole fruits, milk, and other healthy foods contain crucial vitamins, minerals, and nutrients. The key is to avoid processed foods like sugary drinks and candy.
Although complex carbs are generally better, we must be cautious of refined and processed complex carbs that lack fiber, minerals, and vitamins—think white bread and white rice.
This is where the glycemic index (GI) comes into play. The GI rates a carb’s effect on blood glucose levels compared to pure glucose. A higher number indicates a larger glucose spike, while a lower number signifies a smaller or slower effect. For better health, choose foods with a lower GI, often high-fiber whole foods like apples, beans, lentils, and broccoli.
Here are some easy swaps for a more controlled blood glucose response:
- Instead of white rice, eat brown rice
- Choose multigrain bread instead of white bread
- Opt for broccoli or leafy greens over corn
How do I get more of the right carbs in my diet?
Start your day with whole grains and use whole or multigrain breads for snacks and lunches. Check ingredients on cereal or bread packages to ensure whole grain is listed first.
Keeping skins on vegetables and fruits is another way to ensure you’re getting enough of the right carbs. Skins contain many nutrients; for example, a whole apple has up to 332% more vitamin K and 115% more vitamin C than a peeled apple. They also typically contain more fiber.
What kinds of foods should I avoid?
Avoid foods with lots of added sugars, including soda, baked treats, and fruit juices. Also, avoid excessive amounts of refined grains like white bread, white rice, pasta, and crackers.
How many grams of carbohydrates should I eat per day?
According to the Dietary Guidelines for Americans, the average adult should aim to consume between 900 to 1300 calories (45–65% of calorie intake) from carbs per day. Generally, aim to fill around half to two-thirds of your meals with healthy carbs, preferably from vegetables or high-nutrient sources like beans, brown rice, or quinoa.
Check the “total carbohydrates” section on nutrition labels of foods you eat regularly. Total carbs include sugars and fibers. Many people do not get enough dietary fiber, so focus on high-fiber foods and avoid those with added sugars.
There you have it, folks in Ormskirk! By making these simple changes, you can ensure that your carbohydrate intake is balanced and beneficial for your health. Remember, balance is key, and being mindful of what you eat goes a long way in leading a healthier life. Cheers to good health!