Carbohydrates (carbs) often get a bad rap, especially when it comes to weight gain. But they aren't all bad. Because of their numerous health benefits, carbs have a rightful place in your diet. In fact, your body needs them to function properly. But some carbohydrates are better for you than others. It's vitally important that you understand their importance and which types are healthier for you.
Simply put, carbohydrates are a type of macronutrient found in many foods and beverages. (NOTE: There are four macronutrients that you need in order to be healthy--proteins, carbs, fats, and water.) Most carbohydrates are naturally occurring in plant-based foods, such as grains. Common sources of naturally occurring carbs include fruits, vegetables, milk, nuts, grains, seeds, and legumes. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar. The most basic carbohydrate is a sugar molecule, which joins together one or two units of carbon, hydrogen and oxygen. Other carbohydrates contain three or more units of the carbon-hydrogen-oxygen trio.
Now that you have some understanding of carbohydrates, it's important to understand that there are three main types of carbohydrates:
(1) SUGAR: Sugar is the simplest form of carbohydrate. Sugar occurs naturally in some foods, including fruits, vegetables, milk and milk products. Sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
(2) STARCH: Starch is made of sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
(3) FIBER: Fiber is also made of sugar units bonded together. Fruits, vegetables, whole grains, and cooked dry beans and peas are among foods that are naturally rich in fiber.
You may see terms such as "low carb" or "net carbs" on some products, or promoted by some diet programs. But the Food and Drug Administration doesn't regulate these terms, so there's no standard meaning. Net carbs is typically used to mean the amount of carbohydrates in a product excluding fiber or excluding both fiber and sugar alcohols.
You may have heard of another term called the "glycemic index". As I discussed in my health tip yesterday, the glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally low on the glycemic index. You need to strive to eat foods such as these so you don't spike your blood sugar. Eating foods that are high-glycemic will spike your blood sugar, leading to an energy crash, followed by the creation of an uncontrollable hunger. This type of eating, ultimately, works against fat loss. Morever, repeated eating of high-glycemic foods tends to build arterial plaque faster in your arteries which could lead to the development of cardiovascular disease. Additionally, repeated spiking of the blood sugar could lead to other problems down the road such as insulin resistance and Type II Diabetes.
Now that you have a better understanding of carbohydrates and the types that exist, you may be wondering how many carbohydrates you actually need. The 2010 Dietary Guidelines for Americans recommends that carbs make up 45 to 65% of your total daily calories. So, if you take in 2,000 calories a day, between 900 and 1,300 calories should come from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
You can find the carbohydrate content of packaged foods by reading the Nutrition Facts label. The Nutrition Facts label shows total carbohydrates, which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. It may also list total fiber, soluble fiber and sugar separately. You may also be able to find nutrient calculators online or find information on a manufacturer's website.
Now that you have a general understanding of carbohydrates, the three types of carbs that exist, the glycemic index of carbohydrates, and the amount of carbs that you actually need, you may be wondering why they are necessary for good health.
Despite their bad rap, carbohydrates are vital to your health for a number of reasons. First of all, your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). From there, the glucose enters your body's cells with the help of insulin. Some of this glucose is used by your body for energy, fueling 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.
(As a side note, insulin, whose release is triggered by the presence of carbohydrates, helps amino acids [the fundamental building block of protein] enter muscle cells, which is very important in order to tone or gain muscle. In this way, carbohydrates and protein work together. Gaining muscle, incidentally, is the most efficient way to lose fat as your body requires energy to maintain muscle.)
In addition to being the primary source of energy for your body (and triggering the release of insulin which helps amino acids get into the muscle more efficiently), carbohydrates also protect you against disease. There is evidence that whole grains and dietary fiber from whole foods helps reduce your risk of cardiovascular diseases. Additionally, many large studies have found that people with higher intakes of dietary fiber and whole grains have a lower risk of colorectal cancer. New research shows that people with the highest intakes of dietary fiber have a lower risk for cancer of the small intestine. Fiber may also protect against obesity and type 2 diabetes. And as many people know, fiber is also essential for optimal digestive health.
Another health benefit to carbohydrates is that they aid in controlling weight. Evidence shows that eating plenty of vegetables, fruits 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 some weight-loss diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity.
And one final benefit of carbohydrates is that the foods that comprise them typically carry along many other important nutrients.
Hopefully, you are beginning to understand that carbohydrates are an essential part of a healthy diet. But you must choose carbohydrates wisely. As I discussed earlier, all carbs are NOT created equal. Seek out carbohydrates that are low-glycemic. A number of websites provide free databases of glycemic index values. Here is one of the more established, comprehensive ones:
http://www.mendosa.com/gilists.htm
Another website - designed by the University of Sydney - provides a searchable database where you can search by food name, glycemic index, or glycemic load:
http://www.glycemicindex.com/ (Select the GI database link from the left-hand menu)
Also, remember that it's not just important to eat carbohydrates. It's important to make carbohydrates part of a balanced diet (which includes healthy proteins and healthy fats.) To make healthy carbohydrates work in a balanced diet, do the following five things:
(1) Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. They're better options than are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Also, whole fruits and vegetables add fiber, water and bulk, and help you feel fuller on fewer calories.
(2) Choose whole grains. All types of grains are good sources of carbohydrates. They're also rich in vitamins and minerals and naturally low in fat. But whole grains are healthier choices than are refined grains. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Refined grains go through a process that strips out certain parts of the grain — along with some of the nutrients and fiber.
(3) Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions, though, to help limit calories and saturated fat. And beware of dairy products that have added sugar.
(4) Don't forget beans and legumes. Legumes — beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also have beneficial fats, and soluble and insoluble fiber. Because they're a good source of protein, legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
(5) Limit added sugars. Added sugar probably isn't harmful in small amounts. But there's no health advantage to consuming any amount of added sugar. In fact, too much added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, poor nutrition and weight gain.So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition. Instead, go for whole grains and fruits and vegetables.
I hope this information helps you to make healthier decisions for you and your family.
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