For This Month’s Ask the Science Team: Chat with Dr. Lucas Grant
In this month’s installment of Ask the Science Team, we had the pleasure of sitting down with Dr. Lucas Grant, principal scientist at Unicity. Our focus was on carbohydrates—their benefits and downsides, and why it’s crucial to prioritize complex carbs over simple carbs. Take a look at our Q&A session below to understand how carbohydrates work and their impact on your overall health and wellness.
What is a Carbohydrate?
A carbohydrate is a molecule made up of carbon, hydrogen, and oxygen. These molecules are broken down in the body and go through cellular processes to create energy, which is essential for our daily functioning. The brain, specifically, relies on carbohydrates to perform optimally.
In today’s overly processed world, many of us consume too many processed carbs, which aren’t the best for us. Broadly, there are two main types of carbohydrates: simple and complex. It’s essential to prioritize complex carbs for better health.
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. Common disaccharides are sucrose (table sugar), lactose (milk sugar), and maltose. Simple carbs are easily digestible and can lead to weight gain if consumed in excess without sufficient physical activity.
Complex carbs are made up of oligosaccharides and polysaccharides—longer chains of sugar molecules. Examples include fiber and starch. Generally, complex carbs cause a slower rise in blood glucose than simple carbohydrates. Fibers, in particular, can help you feel fuller for longer, assisting in weight management and supporting normal, healthy blood sugar levels.
Why are Complex Carbs Better for Us?
Simple carbs break down quickly and leave you feeling hungry sooner, which may lead to overeating. Simple carbs also cause spikes in blood sugar and insulin levels, potentially leading to undesirable effects on body tissues over time.
In contrast, complex carbs digest more slowly, keeping you fuller for longer periods. They provide 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, and not all complex carbs are good. Simple carbs found in whole fruits, milk, and other generally healthy foods contain essential vitamins, minerals, and nutrients. The glycemic index helps rate the “healthiness” of a carb by indicating its effect on blood glucose levels relative to pure glucose. Higher values indicate larger spikes in blood glucose.
For better health, opt for low glycemic index foods, often high in fiber like fruits, beans, lentils, and leafy greens. Avoid high-glycemic foods like sugary snacks and certain high-starch foods.
Easy Swaps for a Controlled Blood Glucose Response:
- Instead of white rice, eat brown rice.
- Choose 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 use whole or multigrain breads for snacks and lunches. Check ingredient lists on cereals or breads to ensure whole grain is listed first. Keeping skins on vegetables and fruits also boosts nutrient intake.
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
- Breads
- Potatoes
What Foods Should I Avoid?
Avoid foods with lots of added sugars, such as soda, baked treats, and fruit juices. Also, limit 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, adults should aim to consume between 900 to 1300 calories (45–65% of total calorie intake) from carbohydrates daily. Try to fill half to two-thirds of your meals with healthy carbs, focusing on vegetables and high-nutrient options like beans, brown rice, or quinoa.
Regularly check the “total carbohydrates” section on nutrition labels. This total is broken down into sugars and fibers. Focus on foods high in dietary fiber and avoid those with added sugars.
Get on Track with Your Carb Intake in Bacup! Whether you live in Bacup or are just visiting, use these guidelines to make better dietary choices. Complex carbs can help you maintain a healthier lifestyle and enjoy the wonderful things Bacup has to offer with more energy and vitality!