Ask the Science Team: All About Carbs with Dr. Lucas Grant in Darwen
For this month’s Ask the Science Team post, we sat down with Dr. Lucas Grant, principal scientist at Unicity, to delve into the world of carbohydrates—their benefits and drawbacks, why you should place complex carbs above simple ones, and much more. Let’s explore this insightful Q&A session to better understand how carbohydrates function and their influence on your overall health and wellness in Darwen.
What is a carbohydrate?
A carbohydrate is a molecule composed of carbon, hydrogen, and oxygen. Within our bodies, carbohydrates are broken down through cellular processes to generate energy, making them an essential part of our diet. It’s worth noting that even our brains rely heavily on carbs for optimal functioning.
What is the difference between simple and complex carbohydrates?
Carbohydrates come in two primary forms: simple and complex. Simple carbs include monosaccharides (single sugars) like glucose, fructose, and galactose, and disaccharides (double sugars) like sucrose (table sugar), lactose (milk sugar), and maltose. These simple carbs are quickly digested and absorbed by the body, often leading to weight gain if consumed excessively without sufficient exercise.
On the flip side, complex carbs are composed of longer sugar molecule chains known as oligosaccharides and polysaccharides, which include fiber and starch. Generally, they result in a slower rise in blood glucose levels compared to simple carbs because the chemical bonds between the sugar molecules need to be broken down before they can be absorbed. This slower digestion helps you feel fuller for longer, aiding in weight management and supporting normal, healthy blood sugar levels.
Why are complex carbs better for us?
Simple carbs break down rapidly, leaving you hungry in a shorter time, which can lead to overeating. They can also spike blood sugar and insulin levels, potentially causing undesirable effects on body tissues over time. Conversely, complex carbs are digested more slowly, providing a steadier release of glucose into the bloodstream, thus moderating the insulin response.
What is the glycemic index?
Not all foods containing simple carbs are bad, and not all foods with complex carbs are good. The glycemic index (GI) helps us distinguish better choices by rating foods according to their impact on blood glucose levels. Foods with a lower GI value cause a slower, smaller rise in blood sugar, making them healthier options. Aim for foods like apples, beans, lentils, and broccoli (all lower GI) and avoid high-GI foods like sugary snacks, white bread, and sodas.
How do I get the right carbs in my diet?
To ensure you’re getting the right carbs, start your day with whole grains and use whole or multigrain bread for meals. Always check ingredient lists for whole grains. Retaining the skins on fruits and vegetables can also boost your nutrient intake, as peels are rich in vitamins and fiber.
What kinds of foods should I avoid?
Steer clear of foods with added sugars, such as soda, baked goods, and fruit juices, as well as 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 get 45-65% of their daily calorie intake from carbs, which translates to about 900 to 1300 calories. Fill approximately half to two-thirds of your plate with healthy carbs, emphasizing vegetables and nutrient-rich carbs like beans, brown rice, or quinoa.
Pay attention to the “total carbohydrates” section on food labels, focusing on high-fiber content and avoiding added sugars to maintain a balanced diet even right here in Darwen.
In summary, make thoughtful decisions about your carbohydrate intake to nurture your overall health and well-being. Happy eating in Darwen!