Digestible carbohydrates include starch and sugar, both of which are broken down during digestion into a simple sugar known as glucose. This is necessary because glucose is what the body can use immediately for energy. Glucose can also be stored in cells for use later. Glucose is transported to cells throughout the body in the bloodstream.
Starch Digestion Process
Once a starch is consumed, enzymes and chemicals in the stomach break it down into glucose. The small intestines and the stomach absorb glucose and then pass it into the bloodstream. But the body can't use glucose for energy without insulin, a hormone secreted by the pancreas. Without insulin, glucose would remain in the blood, causing damage to blood vessels, organs and nerves in your extremities, a condition known as peripheral neuropathy. This is the problem faced by people with diabetes: the pancreas either fails to produce enough insulin to efficiently metabolize glucose or cells in the body stop responding to the insulin that is produced.
Sugars into Glucose
Glucose is also produced when the body digests sugar, whether it's table sugar or added sweeteners or the sugar in fruit or from another source. However, unlike starch digestion, which is actually a two-part process, sugar is digested directly into glucose in one simple step. Starch becomes glucose by being turned into maltose first and then into glucose in the small intestines.Glucose is stored in the liver for use immediately or later, regardless of whether it was formed from starch or sugar.
Sources of Starch
Starchy foods include potatoes, bread, pasta, cereal and rice and they should comprise a quarter to a third of the foods you eat. Whole-grain products are healthier because they use the entire grain, and that means they contain more fiber and nutrients. In addition to providing carbohydrates you need for energy, many whole-grain starchy foods also pack other healthy benefits, such as iron, B vitamins and calcium.
Low-Carb Dangers
The healthy digestion of carbohydrates, such as starches, is necessary to keep a ready supply of glucose in the body for use as energy, and to keep the body from raiding muscle for energy. This can happen when there are no more stored carbs, in the form of glucose, left for the body to use for energy. The body needs energy and will start raiding muscle. To preserve muscle mass without adding extra calories, simply maintain a steady diet of carbs, but watch your calorie count. That can be best done by eating smaller portions, and by making wise food choices, such as fruit instead of sugary treats for dessert.
