Ask the Science Team: Carbohydrates with Dr. Lucas Grant in Earby
Welcome to this month’s Ask the Science Team post! We’re thrilled to be in Earby, where we had the chance to sit down with Dr. Lucas Grant, principal scientist at Unicity, to discuss all things carbohydrates—benefits, downsides, and why complex carbs should be prioritized over simple carbs, among many other insights. Dive into our Q&A below to better understand how carbohydrates play a crucial role in your overall health and wellness.
What is a carbohydrate?
A carbohydrate is a molecule comprised of carbon, hydrogen, and oxygen. Carbohydrates are broken down in the body and go through cellular processes to create energy. They’re a vital part of our diet as they provide the energy we need to function. Believe it or not, the brain runs optimally on carbs!
However, in our overly processed world, many folks consume too many processed carbs, which aren’t the healthiest options. Broadly, carbohydrates can be classified into two main types: simple and complex. We should prioritize complex carbs for better health.
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, while examples of disaccharides include sucrose (table sugar), lactose (milk sugar), and maltose. Simple carbs are easily digested and absorbed, and if consumed in excess without enough physical activity, they can lead to weight gain.
Complex carbs, on the other hand, are made up of 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 levels as their chemical bonds need to be broken before they can be absorbed into the bloodstream. Some types of fiber swell and form a gel-like structure in the gut, helping you feel fuller for longer periods, aiding in weight management and supporting normal, healthy blood sugar levels.
Humans lack the digestive enzymes necessary to break down most fibers, leaving the task to our microbiome—the beneficial bacteria in our gut. These bacteria extract nutrients from fiber and can even convert it into other essential energy sources, better supporting weight management. Fascinating, isn’t it?
On the flip side, our bodies have the digestive enzymes to break down starch. Foods high in starch can cause a higher rise in blood glucose compared to those rich in fiber. So, opt for high-fiber foods over high-starch ones. If you’re craving starch, consider better sources like whole grain bread over white bread or legumes, which contain more resistant starch, behaving similarly to beneficial fiber and aren’t digested rapidly.
Foods High in Fiber:
- Fruits: apples, bananas, oranges, raspberries, 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 and leave you hungry sooner than complex carbs. This can lead to consuming more simple carbs, which may turn into fat if not used for energy. Simple carbs can also cause spikes in blood sugar and insulin levels, something we want to avoid due to potential adverse effects on our tissues over time.
Complex carbs, as mentioned, digest more slowly, keeping you fuller for longer periods. They also supply a steady release of glucose into the bloodstream, resulting in a moderated insulin response—a much healthier scenario.
What is the glycemic index?
Not all foods containing simple carbs are bad, and not all foods with complex carbs are good. Simple carbs found in whole fruits, milk, and other healthy foods come with essential vitamins, minerals, and nutrients. It’s the processed foods, like sugary drinks and candy, we should avoid.
While complex carbs are generally better, some complex carbohydrates, especially refined and processed ones like white bread and white rice, lack nutrients like fiber, minerals, and vitamins. This is where the glycemic index (GI) helps. GI rates how “healthy” a carb is by indicating its effect on blood glucose relative to pure glucose. A higher number indicates a larger spike in blood glucose, whereas a lower number indicates a smaller, slower effect.
For better health, select foods with a lower GI, often whole foods high in fiber like apples, beans, lentils, and broccoli. High-GI foods, easily and quickly digested, include cookies, cakes, French fries, and perhaps surprisingly, sweetened dairy products like yogurt. Even some whole-wheat breads can be high in GI.
Easy Swaps to Manage Blood Glucose:
- Instead of white rice, choose brown rice.
- Opt for multigrain bread over white bread.
- Pick broccoli or leafy greens over corn.
How do I get more of the right carbs in my diet?
To ensure you’re getting the most out of your carbs, start your day with whole grains and use whole or multigrain breads for snacks and lunches. Read ingredient lists and make sure whole grain is listed first.
Another easy way to get enough of the right carbs is to keep the skins on when eating vegetables and fruits. The peels are generally very high in nutrients. For example, a whole apple contains up to 332% more vitamin K and 115% more vitamin C than a peeled apple, along with more fiber.
What kinds of foods should I avoid?
Avoid foods with lots of added sugars like soda, baked treats, and fruit juices. Excessive amounts of refined grains such as white bread, white rice, pasta, and crackers should also be avoided.
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.
As a general rule, about half to two-thirds of your meals should be made up of healthy carbs. Focus on vegetables or higher-nutrient carbs like beans, brown rice, or quinoa. Check the “total carbohydrates” section on nutrition labels of foods you eat regularly, aiming for those with high fiber and minimizing those with added sugars.
We hope this comprehensive discussion helps you make more informed choices about carbohydrates and their role in your diet. If you ever find yourself in Earby, don’t hesitate to reach out to Dr. Lucas Grant at Unicity—he’s always ready to share his expertise!