Guide to Carbohydrates
What a
macronutrient. When it comes to the 'health world' they get a pretty bad rap. Why? I honestly don't know because when you eat them wisely, they are truly amazing for you.
There are 3 main types of carbs:
- SUGAR is the simplest form of carbohydrates and occurs naturally in certain foods, including fruits, vegetables, milk, and milk products. Some types of sugar include fruit sugar (fructose), table sugar (sucrose), and milk sugar (lactose).
- STARCH is a complex carbohydrate (it is made of many sugar units bonded together). Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
- FIBER, like starch, is also a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.
What are 'net carbs'?
Net carbs are used to mean the number of carbohydrates in a product (excludes fiber and/or sugar alcohol carbs)
What is the glycemic index?
The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level.
Try to avoid the foods with a high glycemic index level. Foods like potatoes and white bread have a higher glycemic index, but foods like whole grains, legumes, and vegetables are typically lower on the index.
Carbohydrates and your health (mayo clinic)
Providing energy
Carbohydrates are your body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into your bloodstream, where they're known as blood sugar (blood glucose).
From there, glucose enters your body's cells with the help of insulin. Glucose is used by your body for energy, and fuels all of your activities — whether it's going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use, or is converted to fat.
Protecting against disease
Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.
Controlling weight
Evidence shows that eating plenty of fruit, vegetables, and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity.
Some information from this article comes from Mayo Clinic. This site offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site.
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