Ask the Science Team: All About Carbohydrates with Dr. Lucas Grant in Barnoldswick
For this month’s Ask the Science Team post, we sat down with Dr. Lucas Grant, principal scientist at Unicity, to discuss all things carbohydrates—the benefits and downsides, why you should prioritize complex carbs over simple carbs, and much more. Given the beautiful surroundings of Barnoldswick, this chat was as enlightening as it was enjoyable. Have a look at the Q&A below to learn more about how carbohydrates work and how they affect your overall health and wellness.
What is a carbohydrate?
A carbohydrate is a molecule that consists of carbon, hydrogen, and oxygen. These carbohydrates are broken down in the body and undergo cellular processes to create energy. They are a crucial part of our diet because they provide the energy we need to function. Even the brain relies on carbs to operate optimally.
However, in our overly processed world, many people consume too many processed carbs, which are not beneficial for our health. Broadly speaking, there are two main types of carbohydrates: simple and complex. We should be prioritizing complex carbs.
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. Examples of disaccharides include sucrose (aka table sugar), lactose (milk sugar), and maltose. Sucrose is actually a sugar combination of glucose and fructose. Simple carbs are very easy for your body to digest and absorb and can lead to weight gain if consumed in abundance without enough exercise.
This is because glucose is the main energy molecule in humans, and most simple carbohydrates will be broken down into glucose, converted for energy use, or stored for later. This process occurs more rapidly than with other carb sources, which is why we need to watch our consumption of these.
On the other hand, 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 because the chemical bonds between these sugar molecules must be broken before they can be absorbed into the bloodstream. Some types of fiber can swell and form a gel-like structure in the gut, helping to keep you fuller for longer periods. This can aid in weight management and support normal, healthy blood sugar levels.
Humans don’t have the digestive enzymes necessary to break down most fibers, so we aren’t able to digest these in the same way we do other carbs. Our microbiome, the beneficial bacteria in our gut, are predominantly responsible for extracting nutrients from fiber for us and can even convert fiber into other types of essential energy sources, which supports weight management better. Amazing!
Meanwhile, we do have the digestive enzymes to break down starch ourselves. Starch consists of chains of glucose, so foods that contain starch typically cause a greater rise in blood glucose than those high in fiber. Thus, it’s advisable to opt for high-fiber foods over high-starch foods. If you’re craving starch, choose better sources, such as whole grain bread over white bread or foods with more resistant starch, such as legumes, which behave more like other beneficial fibers and aren’t rapidly digested.
Foods High in Fiber
- Fruits such as 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
Foods High in Starch
- Corn
- Peas
- Rice
- Breads
- Potatoes
Why are complex carbs better for us?
Simple carbs break down faster and leave you hungry quicker compared to complex carbs, which may lead to eating more simple carbs that convert to fat if not used for energy. Simple carbs can also cause a spike in blood sugar and subsequent insulin levels, the hormone that helps regulate blood sugar. This is something we want to avoid because, over time, it can have many undesirable effects on body tissues.
Complex carbs, as mentioned earlier, digest more slowly than simple sugars, keeping you fuller for longer periods. They also supply a steadier release of glucose into the bloodstream, causing a much slower rise in blood sugar compared to simple carbs. This results in a moderated insulin response.
What is the glycemic index?
Sometimes we start to think that all foods containing simple carbs are bad and that all foods with complex carbs are good, but that’s not always true. Simple carbs found in whole fruits, milk, and other generally healthy foods contain very important vitamins, minerals, and other nutrients. The foods we should be avoiding are processed foods like sugary drinks and candy.
While it’s true that complex carbs are better for us, we still have to be cautious of complex carbohydrates that are refined and processed, meaning a lot of nutrients like fiber, minerals, and vitamins are removed. This includes white bread and white rice.
This is where the glycemic index is helpful. It rates how “healthy” a carb is going to be for you. Foods are given a value indicating their effect on blood glucose (sugar) relative to the effects of pure glucose. A higher number indicates the food would cause a larger spike in blood glucose. A lower number indicates the food has a smaller or slower effect on raising blood glucose.
For better health, select foods with a lower glycemic index. These are often whole foods high in fiber, like apples, beans, lentils, and broccoli. High-glycemic index foods often include options that are easily and quickly digested, like cookies, cake, and French fries, but there are others that might surprise you. Sweetened dairy products like yogurt, fruits like watermelon and pineapple, and even some whole-wheat breads have a high glycemic index.
Easy Swaps for a More 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?
To make sure you get the most out of your carbs, start the day with whole grains and use whole or multigrain breads for snacks and lunches. Check the ingredients list on your cereal or bread and ensure whole grain is listed first.
Another easy way to ensure you’re getting enough of the right carbs is to keep the skins on when eating vegetables and fruits. The peels are generally very high in nutrients. For instance, a whole apple contains up to 332% more vitamin K and 115% more vitamin C than a peeled apple. These peels typically contain more fiber, too.
What kinds of foods should I avoid?
Avoid anything with lots of added sugars, including soda, baked treats, and fruit juices. Also avoid eating excessive amounts 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 somewhere between 900 to 1300 calories (45–65% of calorie intake) from carbs per day.
As a general rule, fill up around half to two-thirds of your meals with healthy carbs. A lot of those should come from vegetables or higher-nutrient carbs like beans, brown rice, or quinoa.
Check the “total carbohydrates” section on nutrition labels of foods you eat regularly. Total carbs are broken down into sugars and fibers. Most people don’t get enough dietary fiber, so try to focus on foods with high fiber content and avoid those with added sugars.
By making these mindful choices, you can significantly improve your overall health and wellness while living and enjoying life in Barnoldswick.