Ask the Science Team: Carbohydrates Demystified – Featuring Dr. Lucas Grant in Garstang
For this month’s Ask the Science Team segment, we had the pleasure of sitting down with Dr. Lucas Grant, the principal scientist at Unicity, right here in Garstang. We delved into the world of carbohydrates—their benefits and downsides, why complex carbs trump simple carbs, and much more. Dive into the insightful Q&A below to grasp a better understanding of how carbohydrates function and their impact on your overall health and wellness.
What is a Carbohydrate?
A carbohydrate is a molecule made up of carbon, hydrogen, and oxygen. Once consumed, carbohydrates are broken down in the body through cellular processes to create energy, an essential part of our diet necessary for daily functioning. The brain, in particular, relies heavily on carbs to operate at its best.
However, in today’s world filled with processed foods, many people consume excessive processed carbs, which are not beneficial. Broadly speaking, there are two main types of carbohydrates: simple and complex. It’s vital to prioritize complex carbs over their simpler counterparts.
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 examples include sucrose (table sugar), lactose (milk sugar), and maltose. Sucrose itself is a combination of glucose and fructose. Simple carbs are easily digested and absorbed by the body, which, without adequate exercise, can lead to weight gain.
Glucose, the primary energy molecule in humans, is quickly derived from most simple carbohydrates. They are rapidly converted to glucose for immediate use or stored for future energy needs, thus requiring measured consumption.
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 cause a slower rise in blood glucose levels than simple carbohydrates, as the chemical bonds between these sugar molecules take longer to break before absorption into the bloodstream. Some types of fiber form a gel-like structure in the gut, promoting satiety and thus aiding in weight management while supporting healthy blood sugar levels.
Humans lack the enzymes to digest most fibers, and instead, the microbiome in our guts helps extract nutrients from fiber, sometimes converting them into very vital energy sources, enhancing weight management.
On the flip side, we do have the enzymes to break down starch, consisting of glucose chains. As a result, starchy foods typically raise blood glucose levels more than fiber-rich foods. Hence, opting for high-fiber foods over high-starch foods is advisable. For a more beneficial starch intake, select whole grain bread over white bread or go for foods rich in resistant starch, such as legumes. Resistant starch behaves more like fiber and is not rapidly digested.
Foods High in Fiber:
- Fruits like 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, leading to shorter periods of satiety than complex carbs, often resulting in increased calorie consumption, stored as fat if not used for energy. They also cause spikes in blood sugar, followed by insulin level increases, something we prefer to avoid as it can have adverse effects over time.
Complex carbs, as described, are digested slowly, keeping you fuller for longer and providing a steady glucose release into the bloodstream, causing a moderated insulin response.
What is the Glycemic Index?
The glycemic index is a useful tool that rates carbohydrates based on their effect on blood glucose levels compared to pure glucose. A higher glycemic index value indicates a larger spike in blood glucose, while a lower value suggests a more gradual effect.
For better health, it’s beneficial to choose lower glycemic index foods, often whole foods high in fiber like apples, beans, lentils, and leafy greens. High-glycemic foods include those quickly digested, like cookies, cakes, and surprisingly some whole-wheat breads.
Here are some easy swaps to maintain a more controlled blood glucose response:
- Swap white rice for 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 maximize your carbohydrate intake, start your day with whole grains and use whole or multigrain bread for snacks and lunches. Check ingredient lists to ensure whole grain is listed first.
Another simple way to boost your intake of the right carbs is to keep the skins on fruits and vegetables, as peels generally contain high levels of nutrients. For example, an unpeeled apple has up to 332% more vitamin K and 115% more vitamin C than a peeled one, along with more fiber.
What Kinds of Foods Should I Avoid?
Avoid foods and beverages with added sugars, like soda, baked treats, and fruit juices. Also, steer clear of excessive refined grain consumption 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 for 900 to 1300 calories (45–65% of your diet) from carbs daily. A general rule is to fill about half to two-thirds of your meals with healthy carbs, with a significant portion coming from vegetables or nutrient-dense carbs like beans, brown rice, or quinoa.
Check the ‘total carbohydrates’ section on food nutrition labels. Total carbs are broken down into sugars and fibers. Since most people don’t consume enough dietary fiber, focus on foods high in fiber and avoid those with added sugars.