Ask the Science Team: Understanding Carbohydrates with Dr. Lucas Grant in Great Harwood
This month, for our Ask the Science Team post, we had the pleasure of chatting with Dr. Lucas Grant, principal scientist at Unicity, right here in Great Harwood. Dr. Grant shared insights on all things carbohydrates—their benefits and downsides, why complex carbs outshine their simpler counterparts, and much more. Dive into the Q&A below to discover how carbohydrates operate and their impact on your health and wellness.
What is a carbohydrate?
A carbohydrate is a molecule composed of carbon, hydrogen, and oxygen. When consumed, carbohydrates break down in the body through cellular processes to generate energy. They are crucial to our diet as they provide the necessary fuel for our daily activities. The brain, in particular, relies heavily on carbs to function optimally.
However, in today’s overly processed world, many people tend to overconsume processed carbs, which are not beneficial for our health. Broadly, carbohydrates fall into two main categories: simple and complex. We should be focusing more on complex carbs.
What is the difference between simple and complex carbohydrates?
Simple carbs consist of monosaccharides (single sugars) and disaccharides (double sugars). Monosaccharides include glucose, fructose, and galactose, whereas disaccharides include sucrose (table sugar), lactose (milk sugar), and maltose. Sucrose, for instance, is a combination of glucose and fructose. Simple carbs are easily digested and absorbed by the body, which can lead to weight gain if consumed in excess without appropriate physical activity.
Glucose is the primary energy molecule in humans, and most simple carbs are swiftly converted to glucose for immediate use or storage. This rapid conversion is why we must monitor our intake of simple carbs.
On the other hand, complex carbs are made up of oligosaccharides and polysaccharides—longer chains of sugar molecules. Examples include fiber and starch. Generally, complex carbs cause a slower rise in blood glucose compared to simple carbs, as the chemical bonds between sugar molecules need to be broken before absorption in the blood. Some types of fiber can form a gel-like structure in the gut, helping you feel full longer and aiding weight management and healthy blood sugar levels.
Humans lack the digestive enzymes to break down most fibers, which means we don’t digest them like other carbs. Instead, our gut microbiome—a community of beneficial bacteria—extracts nutrients from fiber for us, even converting fiber into other essential energy sources, promoting weight management. Amazing!
Conversely, we do have the enzymes to break down starch, which consists of glucose chains, leading to a greater rise in blood glucose than high-fiber foods. Opt for high-fiber foods over high-starch ones, and if you crave starch, choose better options like whole grain bread instead of white bread or legumes containing resistant starch, which behaves more like fiber.
Foods high in fiber:
- Fruits such as 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 quickly, leaving you hungry sooner, potentially leading to overconsumption and weight gain. Simple carbs can also spike blood sugar and insulin levels, which we want to avoid due to long-term negative effects on bodily tissues.
Complex carbs digest slower, keeping you fuller for longer and providing a steadier release of glucose into the bloodstream, which moderates the insulin response.
What is the glycemic index?
It’s important not to label all simple carbs as bad and all complex carbs as good. Simple carbs in whole fruits, milk, and other healthy foods are packed with essential vitamins, minerals, and nutrients. We should eschew processed foods like sugary drinks and candy.
While complex carbs are generally better, we must be wary of refined and processed complex carbs that lack essential nutrients. This includes white bread and white rice.
The glycemic index helps rate how “healthy” a carb is by measuring its effect on blood glucose relative to pure glucose. A higher glycemic index means a larger blood glucose spike. For better health, opt for foods with a lower glycemic index, like apples, beans, lentils, and broccoli. Surprisingly, some healthful foods like yogurt, watermelon, and certain whole-wheat breads have a high glycemic index.
Here are some easy swaps to control blood glucose:
- Instead of white rice, choose 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?
To make the most of your carbs, start your day with whole grains and use whole or multigrain breads for snacks and lunches. Check the ingredients list on your cereal or bread, ensuring whole grain is listed first.
An easy way to boost your carb intake is to keep the skins on vegetables and fruits. These peels are rich in nutrients—for example, a whole apple contains up to 332% more vitamin K and 115% more vitamin C than a peeled apple, and they usually have more fiber too.
What kinds of foods should I avoid?
Avoid foods with lots of added sugars, including soda, baked treats, and fruit juices. Steer clear of an excess of refined grains such as 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 about half to two-thirds of your meals with healthy carbs, focusing on vegetables or high-nutrient carbs like beans, brown rice, or quinoa.
Check the “total carbohydrates” section on nutrition labels of the foods you eat. Total carbs are broken down into sugars and fibers, and most people don’t get enough dietary fiber—so prioritize high-fiber foods and avoid added sugars.
We hope these insights from Dr. Lucas Grant in Great Harwood help you make more informed dietary choices related to carbohydrates. Remember, opting for complex carbs and maintaining a balanced diet can significantly impact your overall health and wellness.