Ask the Science Team in Padiham: All About Carbohydrates
This month, we’re delighted to bring you a special Ask the Science Team post, featuring an insightful conversation with Dr. Lucas Grant, principal scientist at Unicity. We delved deep into the world of carbohydrates—their benefits, potential downsides, and why you should prioritize complex carbs over simple carbs, and much more. Dive into the Q&A below to discover how carbohydrates work and their impact on your overall health and wellness.
What is a carbohydrate?
A carbohydrate is a molecule composed of carbon, hydrogen, and oxygen. These molecules are broken down in the body, undergoing various cellular processes to produce energy. Carbohydrates are essential in our diet because they provide the energy necessary for us to function. Interestingly, the brain needs carbs to operate optimally.
However, in today’s overly processed world, many people consume an excess of processed carbs, which isn’t ideal for our health. Broadly speaking, carbohydrates can be classified into two main types: simple and complex. It’s advisable to prioritize complex carbs over simple ones.
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, while disaccharides include sucrose (table sugar), lactose (milk sugar), and maltose. Simple carbs are easily digested and absorbed by your body and can lead to weight gain if consumed in abundance without sufficient exercise.
This is because glucose is the primary energy molecule in humans. Most simple carbohydrates will either break down into glucose, convert to glucose for energy use, or be stored for later use. This process occurs more rapidly than with other carb sources, making it important to watch our intake of these carbs.
Complex carbs, on the other hand, consist of longer sugar chains such as oligosaccharides and polysaccharides, including fiber and starch. Generally, complex carbs cause a slower rise in blood glucose compared to simple carbs. This slower rise is due to the chemical bonds between these sugars needing to be broken before absorption into the bloodstream. Some types of fiber can swell and form a gel-like structure in the gut, helping keep you fuller for longer and aiding weight management and healthy blood sugar levels.
Humans lack the digestive enzymes necessary to break down most fibers. Thus, our beneficial gut bacteria, or microbiome, are primarily responsible for extracting nutrients from fiber, sometimes converting it into other essential energy sources. Conversely, we can digest starch ourselves, as it consists of glucose chains. Therefore, foods containing starch typically cause a more significant rise in blood glucose than high-fiber foods. For better health, opt for high-fiber foods over high-starch ones, and choose whole grain bread over white, or legumes with resistant starch.
Foods high in fiber:
- Fruits like apples, bananas, oranges, raspberries, and strawberries
- Nuts and seeds such as chia seeds, flax seeds, almonds, pistachios, and 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, leaving you hungry sooner than complex carbs would. This might lead to consuming more simple carbs, which can turn into fat if not used for energy. Additionally, simple carbs can cause spikes in blood sugar and subsequent insulin levels, the hormone that helps regulate blood sugar. Over time, this can have adverse effects on the body.
Complex carbs offer a steadier release of glucose into the bloodstream, causing a slower rise in blood sugar and a moderated insulin response. They also keep you fuller longer, aiding better weight management.
What is the glycemic index?
We shouldn’t automatically categorize all simple carbs as bad and all complex carbs as good. Simple carbs in whole fruits, milk, and other nutritious foods contain essential vitamins, minerals, and nutrients. The real culprits are processed foods, like sugary drinks and candy.
Even though complex carbs are preferable, there are still complex carbs that are refined and processed, such as white bread and white rice, where a lot of nutrients have been removed.
This is where the glycemic index becomes useful. It rates how “healthy” a carb is for you by giving foods a value indicating their effect on blood glucose (sugar) relative to pure glucose. Foods with a high glycemic index cause larger spikes in blood glucose, while foods with a low glycemic index have a slower, smaller effect on raising blood glucose.
For better health, select foods with a lower glycemic index, like apples, beans, lentils, and broccoli. High-glycemic index foods typically include easily digested foods like cookies, cake, and French fries, but sometimes also foods like sweetened dairy products, specific fruits, and some whole-wheat breads.
Here are some 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. Check the ingredients list on cereal or bread packaging to ensure whole grain is listed first.
Another easy method is to keep the skins on when eating vegetables and fruits. The peels are rich in nutrients; for instance, a whole apple contains significantly more vitamin K and vitamin C than a peeled one, along with more fiber.
What kinds of foods should I avoid?
Avoid foods with added sugars like soda, baked treats, and fruit juices. Also, steer clear of an excessive amount of refined grains 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 to consume 900 to 1300 calories (45–65% of calorie intake) from carbohydrates per day. Generally, aim to fill around half to two-thirds of your meals with healthy carbs, predominantly from vegetables or higher-nutrient options like beans, brown rice, or quinoa.
Check the “total carbohydrates” section on nutrition labels of foods you eat regularly. Total carbs are divided into sugars and fibers. Since most people don’t get enough dietary fiber, focus on high-fiber foods and avoid those with added sugars.
That’s it from Padiham for this month’s Ask the Science Team with Dr. Lucas Grant. Remember, prioritizing the right carbs can make a significant difference in your health and wellbeing.