Ask the Science Team: Exploring Carbohydrates with Dr. Lucas Grant
Welcome to this month’s Ask the Science Team post, where we had the pleasure of sitting down with Dr. Lucas Grant, the principal scientist at Unicity, to delve into the world of carbohydrates. In this insightful Q&A, we explore the benefits and downsides of carbs, the importance of prioritizing complex carbohydrates over simple ones, and much more. Read on to learn how carbohydrates influence your overall health and wellness.
What is a carbohydrate?
A carbohydrate is a molecule comprised of carbon, hydrogen, and oxygen. These molecules are broken down in the body and processed to generate energy, making them a crucial part of our diet. They are especially important for the brain, which relies heavily on carbs to function optimally.
Yet, in our modern world, many of us consume too many processed carbs, which are detrimental to our health. Generally, carbohydrates are classified into two main categories: simple and complex. Prioritizing complex carbs is key to better health.
What is the difference between simple and complex carbohydrates?
Simple carbs consist of monosaccharides and disaccharides—essentially single and double sugar molecules. Examples include glucose, fructose, and galactose (monosaccharides), as well as sucrose (table sugar), lactose (milk sugar), and maltose (disaccharides). Since simple carbs are easily digested and absorbed, they can lead to weight gain if consumed excessively without enough physical activity.
This is due to glucose being our main energy molecule, and most simple carbs are broken down into glucose or converted and stored for later use, often more rapidly than other carbohydrate sources. Therefore, moderation is essential.
Complex carbs comprise oligosaccharides and polysaccharides, which are longer chains of sugar molecules. Examples include fiber and starch. Complex carbs generally cause a slower rise in blood glucose compared to simple carbs because their chemical bonds need to be broken down before absorption. Additionally, some fibers form a gel-like structure in the gut, promoting satiety and aiding weight management by supporting stable blood sugar levels.
Humans lack the digestive enzymes needed to break down most fibers, leaving it to our microbiome—beneficial gut bacteria—to extract nutrients and convert fibers into important energy sources, thus aiding weight management.
In contrast, we can digest starch, which consists of glucose chains. Hence, starchy foods usually result in a higher blood glucose rise compared to high-fiber foods. Opt for high-fiber options over those high in starch, or choose better starch sources like whole grain bread over white bread. Resistant starches, such as those in legumes, behave more like fiber, offering additional benefits.
Foods High in Fiber
- Fruits: apples, bananas, oranges, raspberries, 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
- Bread
- Potatoes
Why are complex carbs better for us?
Simple carbs are broken down quickly, which can leave you feeling hungry sooner and lead to overeating. Consuming too many simple carbs can result in weight gain if the energy isn’t utilized, as they cause spikes in blood sugar and insulin levels—something we want to avoid due to long-term negative effects on body tissues.
Complex carbs, on the other hand, take longer to digest, keeping you full for extended periods and resulting in a steady release of glucose into the bloodstream. This leads to a much more moderated insulin response.
What is the glycemic index?
It’s common to think that all simple carbs are bad and all complex carbs are good, but it’s not always the case. Simple carbs found in whole fruits, milk, and other healthy foods provide essential vitamins, minerals, and nutrients. The real culprits to avoid are processed foods with added sugars like sugary drinks and candies.
Even though complex carbs are better, keep an eye out for refined and processed complex carbs that lack essential nutrients such as fiber and vitamins, like white bread and white rice.
The glycemic index (GI) measures how “healthy” a carbohydrate is by its effect on blood glucose levels compared to pure glucose. A lower GI indicates a food causes a smaller rise in blood sugar. For optimal health, choose low-GI foods, often high in fiber, such as apples, beans, lentils, and broccoli. High-GI foods include those quickly digested like cookies, cake, and French fries.
Healthy 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 can 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. Always check the ingredient list to ensure whole grain is the first ingredient.
Another simple way to ensure you’re getting enough of the right carbs is to keep the skins on fruits and vegetables, which are often rich in nutrients. For example, a whole apple contains significantly more vitamin K and C than a peeled one, with more fiber to boot.
Foods to Avoid
It’s best to avoid anything with 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.
Recommended Daily Carbohydrate Intake
According to the Dietary Guidelines for Americans, an average adult should aim to consume between 900 to 1300 calories from carbs per day. This accounts for 45–65% of your daily calorie intake.
As a rule of thumb, fill about half to two-thirds of your meals with healthy carbs, with a large portion from vegetables or high-nutrient carbs like beans, brown rice, or quinoa. Check nutrition labels, focusing on total carbohydrates, sugars, and fibers. Most people lack sufficient dietary fiber, so prioritize high-fiber foods over those with added sugars.
For more personalized health advice or nutritional tips, it’s worth consulting a specialist in your area. Residents of Lytham St Annes can find excellent nutritional counseling services to help tailor a diet plan that suits their lifestyle and health goals.
Don’t hesitate to reach out if you have any more questions about carbs or other nutritional topics. Our team is here to help!