By Carla Schuit RD, LDN, MPH
To round out our coverage of the three macro nutrients Protein, Fats and Carbohydrates we are going to discuss the pros, cons and everything in between about carbohydrates or more commonly known as carbs. Now-a-days this is one of the most controversial macro nutrients as everyone has an idea of what is good or bad for us. So let’s take a look!
Every food except for pure protein and fats has some carbs in them. In plants carbs are sugars, starches and saccharides that give the plant structure and provides energy. Its’ function in humans is not much different. It is used by the body to provide energy, enable fat metabolism and prevent ketosis or your body breaking down protein for energy. Carbs are divided into two categories; simple and complex.
Simple carbohydrates are also known as simple sugars and have a smaller structure.
- Some common simple carbohydrates include sucrose (sugar found in candy, soda, juice etc.), and lactose (sugar found in milk).
- Simple carbohydrates are readily broken down and absorbed in the intestine into the blood stream. This rapid increase in blood glucose leads to a rapid release of insulin that is needed to help transport the sugar into the cells.
- Energy is rapidly produced but only lasts for a short period of time.
Complex carbohydrates are also known as starch and fiber and have a larger structure.
- Some common foods containing complex carbohydrate include bread, pasta, and whole grains.
- Complex carbohydrates take a longer time to digest and absorb. This creates a slow and steady increase in blood glucose and a slow and steady increase in insulin levels.
- Energy is slowly produced, not as quickly as simple carbohydrates; however, the energy lasts for a longer period of time.
- Fiber is a complex carbohydrate, and can be classified as soluble or insoluble. Soluble fiber can be broken down and provides energy. Soluble fiber is found in many fruits and vegetables including green leafy vegetables, celery, carrots, apples, pears, among others. Insoluble fiber cannot be digested in our digestive system, and does not provide energy. Insoluble fiber is commonly found in whole grain cereal, bread, and rice. Insoluble fiber has an important role in health by promoting gut motility and satiety.
In athletes and sports nutrition we focus on getting our carbs primarily from fruits and starchy and non-starchy vegetables (potatoes, root vegetables, etc). Grains and wheat, especially refined flours can cause inflammation through water retention in large amounts. Whole unrefined grains are good sources of B vitamins, folate, fiber and iron. These can be consumed in moderation especially if you are participating in an endurance or prolonged cardio activity. Pair with protein to make a meal and decrease digestion in turn keeping you full longer. Refined carbs or simple sugars should be avoided as much as possible. These provide little nutritional value and are often referred to as “empty calories”. These are digested immediately and quickly enter the blood stream causing us to feel full and satisfied for a matter of minutes before we are searching out for something else to eat. They can stress the pancreas to create insulin as well as cause your blood sugar to spike and then crash.
Ideally we will combine the macronutrients to create a whole well rounded meal or snack. Consume whole, natural foods with clean proteins and a lot of fruits and veggies will keep your body performing to its peak ability. Carb up correctly from veggies, starchy veggies and fruits adding in complex, whole grains occasionally.