Carbohydrates are abundant and the primary source of energy for our bodies. With the introduction of "no-carb" diets, they've gotten a bad rap. But carbohydrates are a necessary component of a healthy diet. In the form of whole grains, farm-fresh fruits and vegetables, and high fiber seeds like flax, they are full of healthy nutrients. Based on a 2,000-calorie diet, the FDA recommends that we obtain 300 g of carbohydrates daily.
Understanding Carbohydrates
On a molecular level, carbohydrates are foods formed by chains of sugar, carbon, hydrogen and oxygen molecules. All plant-based foods are composed of carbohydrates. Complex carbohydrates, which include whole foods such as fresh produce, whole grains and beans, are made of complex chains that break down slowly during digestion, releasing sugar slowly and steadily into the bloodstream. They also are a great source of fiber -- indigestible carbohydrate that regulates digestive function and has been shown to lower cholesterol and high blood pressure. Refined, or simple, carbohydrates, such as sugar, high fructose corn syrup, white flour, white rice and white pastas have been processed down to simple chains that release sugar quickly; when eaten in excess, they can contribute to weight gain and chronic illness.
How the Body Processes Carbohydrates
During digestion, the stomach separates nutrients from the food that you eat. Sugar is separated from carbohydrates for absorption into the bloodstream in the form of glucose, a simple sugar. Glucose is the primary source of energy for your muscles and brain. The liver and muscles can store small amounts of sugar for later use through a process called glycogenisis. However, excess amounts of sugar -- more than your body can store -- trigger an emergency response by the pancreas. It releases insulin to bring your sugar levels back to normal. Continual insulin release by the pancreas can lead to obesity and type 2 diabetes.
"Bad" Carbohydrates
Refined, or simple, carbohydrates are considered less healthy than complex carbohydrates because through extensive processing, their molecular structure is broken down to short, easily absorbed sugar molecule chains. That means their sugar is almost immediately absorbed into your bloodstream, causing a sugar surge and activating an insulin response. In addition, refined carbohydrates tend to be partnered with unhealthy fats, such as hydrogenated oils and other trans fats used in commercial baked goods production. Because of their unhealthful uses and effects on the endocrine system, they are considered "bad" and should be avoided.
"Good" Carbohydrates
Unrefined, or complex, carbohydrates, which are minimally processed, such as brown rice, whole wheat flour, fresh fruits and vegetables, and beans and other legumes, offer a wide variety of health-promoting benefits. They are considered "good" because in addition to fiber, they offer a variety of phytonutrients that include minerals, vitamins and antioxidants. Some studies suggest that these healthy components may help reduce the risk of diabetes, heart and cardio-vascular diseases, certain cancers, and even promote weight loss, according to MayoClinic.com.
Shopping For Healthy Carbohydrates
Supermarkets are carrying a greater variety of produce and whole grain products in response to consumers becoming more informed about their health. To save you time, you can find ready-to-eat cut fruits and vegetables in the produce section. Canned beans, lentils and other vegetables make great additions to salads and baked dishes. Frozen fruits offer a quick option for healthy smoothies. Healthy alternatives, like whole grain flours and natural sweeteners like blue agave syrup can replace refined baking ingredients like all-purpose flour and sugar. Specialty markets and farmers markets increase your selection and spectrum of healthy carbohydrates.
References
- Harvard School of Public Health: The Nutrition Source-Carbohydrates: Good Carbs Guide the Way
- MayoClinic.com; Dietary Fiber Essential for a Healthy Diet; Nov. 19, 2009
- "Annals of Internal Medicine"; Collaborative Management of Chronic Illness
- Glyconutrients Reference: What are Phytonutrients
- MayoClinic.com; Nutrition and healthy eating; May 6, 2010
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