Ask the Science Team: Carbohydrates Demystified with Dr. Lucas Grant from Unicity
This month, as part of our Ask the Science Team series, we had the pleasure of sitting down with Dr. Lucas Grant, the principal scientist at Unicity. During our enlightening discussion, Dr. Grant explored everything about carbohydrates—their benefits and downsides, the importance of prioritizing complex carbs over simple carbs, and so much more. Look through our Q&A below to delve deeper into how carbohydrates function and influence your overall health and wellness, right here in Accrington.
What is a carbohydrate?
A carbohydrate is a molecule that consists of carbon, hydrogen, and oxygen. Carbohydrates break down in the body and undergo cellular processes to create energy. They’re essential to our diet because they provide the energy necessary for us to function. Our brains also need carbs to operate optimally.
However, in today’s heavily processed world, many consume an excessive amount of processed carbs, which aren’t beneficial for us. Broadly, carbs can be classified into two main types: simple and complex. We should focus on consuming 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 (table sugar), lactose (milk sugar), and maltose. Sucrose is essentially a combination of glucose and fructose. Simple carbs are easy for your body to digest and absorb, which can lead to weight gain if consumed in abundance without enough exercise.
Because glucose is the primary energy molecule in humans, most simple carbs will be broken down into glucose, converted to glucose for energy, or stored for later use. This conversion can occur more rapidly than with other carb sources, making it crucial to monitor our consumption of simple carbs.
Complex carbs, on the other hand, are composed of oligosaccharides and polysaccharides—longer chains of sugar molecules. Examples include fiber and starch. Generally, complex carbs induce a slower rise in blood glucose compared to simple carbs, as the chemical bonds between these sugar molecules must be broken before they can be absorbed into the bloodstream. Some types of fiber can swell and form a gel-like structure in the gut, helping you feel fuller for longer periods, aiding in weight management, and supporting healthy blood sugar levels.
Why are complex carbs better for us?
Simple carbs break down quicker and leave you feeling hungry sooner than complex carbs. This could lead to consuming more simple carbs, which, if not used for energy, will convert into fat. Simple carbs can also cause a spike in blood sugar and a subsequent rise in insulin levels—the hormone that helps regulate blood sugar. This is something we should minimize, as it can have undesirable effects on body tissues over time.
Complex carbs, conversely, are digested more slowly, keeping you fuller for longer. They also provide a steadier supply of glucose into the bloodstream, leading to a more moderated rise in blood sugar and a balanced insulin response.
What is the glycemic index?
While we frequently categorize foods containing simple carbs as ‘bad’ and those containing complex carbs as ‘good,’ it’s not always that straightforward. Simple carbs found in whole fruits, milk, and other generally healthy foods contain essential vitamins, minerals, and other nutrients. The foods we should steer clear of are highly processed foods like sugary drinks and candy.
Though complex carbs are healthier for us, it’s important to be cautious with complex carbohydrates that are refined and processed, like white bread and white rice, from which many nutrients, such as fiber, minerals, and vitamins, have been removed.
This is where the glycemic index (GI) is incredibly useful. It rates the impact of carbs on blood glucose levels relative to the effects of pure glucose. Foods with a higher GI value cause larger spikes in blood glucose levels, whereas those with lower values induce slower or smaller changes. For optimal health, select foods with a lower glycemic index—these are often whole foods high in fiber, like apples, beans, lentils, and broccoli. Conversely, many high-GI foods include easily and quickly digestible items like cookies, cakes, and French fries.
How do I get more of the right carbs in my diet?
To maximize the benefits of your carbohydrate intake:
- Start your day with whole grains and use whole or multigrain breads for snacks and lunches. Make sure the first item on the ingredient list in your cereal or bread is whole grain.
- Keep the skins on when eating vegetables and fruits. The peels are usually rich in nutrients; for instance, a whole apple contains significantly more vitamin K and vitamin C than a peeled one. The skins typically also include more fiber.
What kinds of foods should I avoid?
Stay away from foods laden with added sugars, such as soda, baked treats, and fruit juices. Avoid excessive consumption 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 900 to 1300 calories from carbohydrates per day, equating to 45-65% of your total calorie intake.
Generally, about half to two-thirds of your meals should come from healthy carbohydrates. Most of these should be vegetables or nutrient-rich carbs like beans, brown rice, or quinoa.
Pay attention to the “total carbohydrates” section on the nutrition labels of your regularly consumed foods. Total carbs are divided into sugars and fibers. Given that most people don’t get enough dietary fiber, focus on foods rich in fiber and avoid those with added sugars.
Easy swaps for a healthier diet:
- Instead of white rice, eat brown rice.
- Choose multigrain bread over white bread.
- Opt for broccoli or leafy greens instead of corn.
By making these simple changes and focusing on consuming the right types of carbs, you can better manage your health and wellness right here in our lovely town of Accrington. Cheers to better health!