Ask the Science Team: All About Carbs with Dr. Lucas Grant in Chorley
For this month’s Ask the Science Team post, we sat down with Dr. Lucas Grant, principal scientist at Unicity, right here in Chorley, to discuss the ins and outs of carbohydrates—their benefits and downsides, why complex carbs should be your go-to over simple carbs, and much more. Take a look at the Q&A below to learn how carbohydrates work and how they impact your overall health and wellness.
What is a Carbohydrate?
A carbohydrate is a molecule comprised of carbon, hydrogen, and oxygen. When consumed, carbohydrates are broken down in the body and undergo cellular processes to generate energy. They are a vital part of our diet because they provide the energy we need to function. Our brain, especially, thrives on carbs.
However, in today’s overly processed world, many of us consume far too many refined carbs, which aren’t particularly good for us. Broadly speaking, carbs come in two main types: simple and complex. We should be prioritizing complex carbs.
What is the Difference Between Simple and Complex Carbohydrates?
Simple Carbs: These 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 sugar made up of glucose and fructose. Simple carbs are quickly digested and absorbed by your body, potentially leading to weight gain if consumed excessively without enough physical activity.
This rapid digestion happens because glucose is the primary energy molecule in humans. Most simple carbs are broken down into glucose or are converted into glucose for energy use or storage. This process occurs more quickly than with other types of carbs, so monitoring your intake of these is crucial.
Complex Carbs: These are composed of oligosaccharides and polysaccharides—longer chains of sugar molecules. Examples are fiber and starch. Generally, complex carbs cause a slower rise in blood glucose compared to simple carbs, since the chemical bonds between these sugar molecules must be broken before absorption into the bloodstream. Certain fibers can form a gel-like structure in the gut, aiding in prolonged satiety, which can help with weight management and support normal, healthy blood sugar levels.
Interestingly, humans lack the digestive enzymes to break down most fibers. Our microbiome—the beneficial bacteria in our gut—extracts nutrients from fiber for us and can even convert it into other essential energy sources, further supporting weight management. Amazing, right?
On the flip side, we do have the necessary digestive enzymes to break down starches, which are chains of glucose. Foods high in starch typically cause a larger rise in blood glucose than those high in fiber. So, it’s better to opt for high-fiber foods over high-starch foods. However, if you’re craving starch, go for healthier starch sources. For instance, choose whole grain bread over white bread, or foods with more resistant starch like legumes, which behave similarly to beneficial fibers and aren’t digested rapidly.
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 again sooner and potentially leading to overconsumption. This can result in unused energy being stored as fat. Simple carbs can also cause spikes in blood sugar and insulin levels, which we want to avoid as over time, they can have adverse effects on our body’s tissues.
Complex carbs, on the other hand, are digested more slowly, keeping you fuller for longer. They provide a steadier release of glucose into the bloodstream, resulting in a moderated insulin response.
What is the Glycemic Index?
It’s vital to remember that not all foods containing simple carbs are bad, and not all foods with complex carbs are good. Simple carbs in whole fruits, milk, and other generally healthy foods are loaded with essential vitamins, minerals, and nutrients. The ones to avoid are processed foods like sugary drinks and candy.
Even though complex carbs are better for us, refined and processed complex carbs (like white bread and white rice) have many nutrients removed. Here’s where the glycemic index (GI) comes into play. It rates foods based on their effect on blood glucose relative to pure glucose. Higher numbers indicate a larger spike in blood glucose, while lower numbers indicate a smaller, slower effect.
For better health, choose foods with a lower GI, typically whole foods high in fiber like apples, beans, lentils, and broccoli. High-GI foods usually include those that are easily and quickly digested like cookies, cake, and French fries, though some healthy options like sweetened dairy products, watermelon, pineapple, and even some whole-wheat breads also have high GIs.
Easy Swaps for Better Blood Glucose Control:
- Instead of white rice, eat brown rice.
- Choose multigrain bread over white bread.
- Opt for broccoli or leafy greens over corn.
How Do I Get More of the Right Carbs in My Diet?
To maximize your carb intake, start your day with whole grains and use whole or multigrain breads for snacks and lunches. Always check the ingredients list to ensure whole grain is listed first. Another tip is to keep the skins on when eating fruits and vegetables, as they are rich in nutrients. For instance, a whole apple contains significantly more vitamins than a peeled one and has more fiber as well.
What Kinds of Foods Should I Avoid?
Avoid foods with lots of added sugars, such as soda, baked goods, and fruit juices. Also steer clear of 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 for 900 to 1300 calories (45–65% of calorie intake) from carbs per day. A general rule of thumb is to fill up around half to two-thirds of your meals with healthy carbs, primarily from vegetables or high-nutrient carbs like beans, brown rice, or quinoa. Check the “total carbohydrates” section on nutrition labels and focus on foods high in fiber while avoiding those with added sugars.
So, dive into a balanced carb-rich diet, and start feeling the energy in your everyday life here in Chorley!