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September 2012 Newsletter – What are Carbohydrates?
Carbohydrates are often given a bad reputation, especially when it comes to weight gain. But because of their numerous health benefits,
carbohydrates have a rightful place in your diet and your body actually needs carbohydrates to function well. Some carbohydrates are better for you
than others though, so understanding more about carbohydrates and learning how to choose the healthy ones are important.
Carbohydrates are a type of macronutrient found in many foods and beverages. They are the most common source of energy found in food and most
carbohydrates break down into glucose (a specific type of sugar). Proteins and fats make up the other two main sources of energy and these do not
break down into glucose.
There are three main types of carbohydrates:
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Sugar is the most basic form of carbohydrate and occurs naturally in many types of foods, including fruits, vegetables, milk and milk
products. Sugars include fruit sugar (fructose), table sugar (sucrose), and milk sugar (lactose).
Starch is made of sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
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.
Most carbohydrates naturally occur in plant-based foods, as listed above, but food manufacturers also add carbohydrates to processed food in the
form of starch or sugar. You’ve probably seen terms on food labels such as “net carbs” or “glycemic index”. Net carb is typically used to mean the
amount of carbohydrates in a product, excluding fiber, or excluding both fiber and sugar alcohols. The glycemic index classifies carbohydratecontaining foods according to their ability to raise your blood sugar level. Many healthy foods, such as whole grains, legumes, and fruits, are naturally
low in the glycemic index.
Carbohydrates are vital to your health for a number of reasons. They:
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Provide energy - Your body uses carbohydrates as its main fuel source. These are broken down into simple sugars during digestion and
then absorbed into your bloodstream as blood sugar or 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, and the remainder is either stored in your liver, muscles and other cells for
later use, or is converted to fat.
Protect against disease - Some evidence shows that whole grains and dietary fiber from whole foods helps reduce your risk of
cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.
Control 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.
Carbohydrates are an essential part of a healthy diet, and they also provide many important nutrients. But choose healthy carbohydrates as part of
your healthy diet.
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Emphasize fresh or frozen fruits and vegetables, in a rainbow of colors…but without added sugar. Whole fruits and vegetables add fiber,
water and bulk, and help you feel fuller on fewer calories.
Whole grains are rich in vitamins and minerals, and are naturally low in fat. Whole grains are a much healthier choice than refined
grains because refining strips out certain parts of the grain, along with some of the nutrients and fiber.
Beans, legumes, and lentils are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no
cholesterol, and have beneficial fats, and soluble and insoluble fiber.
Do your best to avoid added sugar. There’s no health advantage to consuming any amount of added sugar.
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. Your body deserves it!
Warm regards,
Laurie Baxter, CHt,
Owner - CG Wellness Center, LLC