Ask the Science Team: All About Carbohydrates with Dr. Lucas Grant

For this month’s Ask the Science Team post, we had the opportunity to sit down with Dr. Lucas Grant, principal scientist at Unicity, right here in Haslingden. We delved into everything you need to know about carbohydrates—the benefits and downsides, why you should prioritize complex carbs over simple carbs, and much more. Dive into our insightful Q&A below to learn more about how carbohydrates work and how they impact your overall health and wellness.

What is a Carbohydrate?

A carbohydrate is a molecule made up of carbon, hydrogen, and oxygen. When consumed, carbohydrates are broken down in the body and go through cellular processes to generate energy. They are critical to our diet as they provide the energy needed for us to function. Our brains also require carbs to operate at their best.

However, in today’s world, where processed foods are abundant, many people consume way too many processed carbs, which aren’t beneficial. Broadly speaking, there are two main types of carbohydrates: simple and complex. Ideally, 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 include glucose, fructose, and galactose for monosaccharides; sucrose (table sugar), lactose (milk sugar), and maltose for disaccharides. Sucrose is actually a combination of glucose and fructose. Simple carbs are digested and absorbed quickly, which can lead to weight gain if consumed in abundance without sufficient physical activity.

This rapid digestion occurs because glucose, the main energy molecule in humans, is produced from these simple carbs. They break down so quickly that they’re converted to glucose or stored, often faster than other carb sources. This is why it’s crucial to monitor our intake of these.

Complex Carbs: These are composed of oligosaccharides and polysaccharides—longer chains of sugar molecules. Examples include fiber and starch. Complex carbs generally cause a slower rise in blood glucose levels because their chemical bonds need to be broken down first. Certain types of fiber can form a gel-like structure in the gut, helping you feel full for longer periods, thus supporting weight management and healthy blood sugar levels.

Humans lack the digestive enzymes to break down most fibers, so our gut microbiome—the beneficial bacteria—helps in extracting nutrients from fiber, converting it into essential energy sources, which can further aid in weight management. Conversely, we do have enzymes to break down starch, which consists of glucose chains. Foods with high starch often cause a more significant rise in blood glucose than fiber-rich foods.

Foods High in Fiber:

• Fruits: apples, bananas, oranges, raspberries, strawberries
• Nuts and seeds: chia seeds, flax seeds, almonds, pistachios, sesame seeds
• Beans: 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 sooner, which may lead to consuming more simple carbs and potentially turning them into fat if not used for energy. They can also cause spikes in blood sugar and insulin levels, which we want to avoid to prevent undesirable long-term effects on our tissues.

In contrast, complex carbs digest more slowly, keeping you fuller for longer. They supply a steadier release of glucose into the bloodstream, resulting in a more moderated insulin response.

What is the Glycemic Index?

Not all simple carbs are bad, nor are all complex carbs always good. For instance, simple carbs in whole fruits, milk, and other healthy foods contain essential vitamins, minerals, and nutrients. The ones to steer clear of are processed foods like sugary drinks and candies.

While complex carbs are generally better, we should watch out for refined and processed complex carbohydrates where much of the beneficial fiber, minerals, and vitamins are stripped away—like white bread and white rice.

This is where the glycemic index (GI) comes into play. It rates the “healthiness” of a carb based on how it affects blood glucose levels relative to pure glucose. A higher number indicates a larger spike in blood glucose, while a lower number signifies a smaller, slower effect.

Easy Swaps for a Controlled Blood Glucose Response:

• Swap white rice for brown rice
• Opt for multigrain bread over white bread
• Choose broccoli or leafy greens instead of corn

How Do I Get More of the Right Carbs in My Diet?

Start your day with whole grains and use whole or multigrain breads for snacks and lunches. Check the ingredient list to ensure whole grain is the first item mentioned.

Another easy tip is to keep the skins on your vegetables and fruits. Peels are generally high in nutrients. For example, a whole apple contains up to 332% more vitamin K and 115% more vitamin C than a peeled apple. Peels also typically contain more fiber.

What Foods Should I Avoid?

Avoid anything with lots of added sugars, such as soda, baked treats, and fruit juices. Also, steer clear of excessive amounts of refined grains like white bread, white rice, and pasta.

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, try to fill half to two-thirds of your meals with healthy carbs, favoring vegetables and nutrient-dense carbs like beans, brown rice, or quinoa.

Check the “total carbohydrates” section on nutrition labels. Total carbs are divided into sugars and fibers. Most people don’t get enough dietary fiber, so focus on high-fiber foods and avoid those with added sugars.

We hope you found this Q&A with Dr. Lucas Grant in Haslingden insightful. Carbohydrates are a crucial part of our diet, and making mindful choices can have a significant impact on your health and wellness. Cheers to better eating habits and a healthier lifestyle!