Ask the Science Team: Unveiling the Mystery of Carbohydrates with Dr. Lucas Grant in Kirkham
Welcome to this month’s edition of Ask the Science Team, where we delve into the fascinating world of carbohydrates with Dr. Lucas Grant, the principal scientist at Unicity. We had an enlightening chat with Dr. Grant about the benefits and downsides of carbohydrates, why complex carbs should be a priority over simple carbs, and much more. Read on for a detailed Q&A that could very well change how you view your diet and overall health, right here from Kirkham.
What is a carbohydrate?
A carbohydrate is a molecule that consists of carbon, hydrogen, and oxygen. These essential nutrients are broken down in the body to create energy through cellular processes. Carbohydrates play a crucial role in our diet as they supply the energy we need to function. Specifically, our brains rely on carbs to perform optimally.
However, in today’s processed-food culture, many of us consume an excessive amount of refined carbohydrates, which aren’t beneficial for our health. Broadly, carbohydrates fall into two categories: simple and complex. It’s wise to prioritize complex carbs.
What is the difference between simple and complex carbohydrates?
Simple carbohydrates are composed 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 quickly digested and absorbed by your body, which could lead to weight gain if consumed in excess without adequate exercise.
This speedy digestion process is because glucose is the primary energy molecule for humans. Most simple carbs are either broken down into glucose or converted to glucose for immediate use or stored for future energy needs. This rapid absorption rate makes it essential to monitor our intake of simple carbs.
Conversely, complex carbohydrates consist of oligosaccharides and polysaccharides—long chains of sugar molecules. Examples include fiber and starch. Complex carbs generally cause a slower increase in blood glucose compared to simple carbs. This is because the bonds between their sugar molecules need to be broken before they can be absorbed. Certain fibers can even form a gel-like substance in the gut, keeping you fuller for a more extended period, which aids in weight management and supports healthy blood sugar levels.
Our bodies lack the enzymes necessary to digest most fibers, so our beneficial gut bacteria—our microbiome—do the heavy lifting. These bacteria extract nutrients from fiber and can convert it into other important energy sources, further aiding in weight management. Fascinating, isn’t it?
On the other hand, we can digest starch thanks to specialized enzymes in our gut. Starches are chains of glucose molecules and typically cause a higher spike in blood sugar compared to high-fiber foods. So, it’s best to choose high-fiber foods over starchy foods. And if you’re in the mood for starch, go for better sources like whole grain bread instead of white bread, or opt for legumes high in resistant starch, which acts more like beneficial fiber.
High-Fiber Foods:
- 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
High-Starch Foods:
- Corn
- Peas
- Rice
- Breads
- Potatoes
Why are complex carbs better for us?
Simple carbs break down more rapidly, causing hunger to return sooner, potentially leading to overeating. This can result in these carbs being stored as fat if they aren’t used for immediate energy. Simple carbs also cause rapid spikes in blood sugar and insulin levels—something we aim to avoid to prevent adverse effects on our tissues over time.
Complex carbs, by contrast, are digested more slowly, keeping you full for longer and providing a steadier release of glucose into the bloodstream. This results in a more moderated insulin response, which is better for your overall health.
What is the glycemic index?
It’s easy to assume that all simple carbs are bad and all complex carbs are good, but that’s not necessarily the case. Simple carbs found in whole fruits, milk, and other wholesome foods are packed with vital vitamins, minerals, and nutrients. What we should avoid are processed foods, such as sugary drinks and candies.
While complex carbs are generally better for us, refined and processed complex carbs—like white bread and white rice—are stripped of many nutrients like fiber, minerals, and vitamins. This is where the glycemic index comes in handy. The glycemic index rates how healthy a carb is for you based on its impact on blood glucose levels, with higher numbers indicating larger glucose spikes.
For better health, choose foods with a lower glycemic index. These are often high-fiber whole foods such as apples, beans, lentils, and broccoli. High glycemic index foods, which cause quick glucose spikes, include cookies, cake, and surprisingly, some sweetened dairy products and fruits like watermelon and pineapple.
Easy Swaps for Controlled Blood Glucose Response:
- Choose brown rice over white rice
- Select 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?
Start your day with whole grains and opt for whole or multigrain breads for snacks and lunches. Always check ingredient lists to ensure whole grain is listed first. Another easy method is to keep the skins on when eating vegetables and fruits, as these 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. These peels also typically have more fiber.
What kinds of foods should I avoid?
Avoid foods with high amounts of added sugars such as soda, baked treats, and fruit juices. Also, steer clear of excessive 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 consume between 900 to 1300 calories (45–65% of total daily calorie intake) from carbs each day.
Generally, aim to fill half to two-thirds of your plate with healthy carbs, focusing on vegetables and nutrient-dense carbs like beans, brown rice, or quinoa. Check the “total carbohydrates” section on nutrition labels and prioritize foods high in fiber while avoiding those with added sugars.
We hope this information straight from the experts here in Kirkham helps you make better dietary choices. Remember, a balanced approach toward carbs can significantly impact your overall health and wellbeing.