Download Carbohydrates are the major source of energy for people throughout

Carbohydrates are the major source of energy for people throughout the world. They are
the primary ingredient of staple foods such as pasta, rice, beans and bread. The
recommended range of carbohydrates is 45 to 65 % of total calories. The carbohydrate
family consists of three types of chemical substances:

Simple sugars

Complex carbohydrates (“starch”)

Total fiber
Simple sugars are so named because they are just that “simple”. They are small
molecules that require little or no digestion before they can be used by the body.
High fructose corn syrup – a liquid sweetener used in many soft drinks, fruit drinks,
breakfast cereals and other products is also considered a simple sugar. Click here for a
visual on how much sugar various products contain.
The body breaks down these simple sugars into glucose and fructose to use has an energy
source. When it has more than it needs it converts the excess to fat.
Simple sugars are the most common food additive. The average American consumes an
astounding 2-3 pounds of sugar each week, which is not surprising considering that
highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and
high-fructose corn syrup are being processed into so many foods such as bread, breakfast
cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and a plethora of microwave
meals. Combined with naturally occurring simple sugars in fruits and some vegetables,
total sugar consumption in the United States averages 23% of total calories and figures
will be very similar for Canandian. That’s a lot of sugar and far more than the 10% of
calories or less that is recommended.
What’s so bad about sugar? Simple sugars are among the few foods that provide only
calories and in addition many foods high in sugar are also high in fat. i.e. cakes, pastry,
chocolate bars, ice cream etc. There is a high likelihood that that diets high in sugar will
provide insufficient amounts of vitamins and minerals along with an increased sugar
intake. High levels of consumption of sucrose and fructose are related to increased blood
levels of triglycerides.
The "glycemic index" is a measure of how a given food affects blood-glucose levels, with
each food being assigned a numbered rating. The lower the rating, the slower the
absorption and digestion process, which provides a more gradual, healthier infusion of
sugars into the bloodstream. On the other hand, a high rating means that blood-glucose
levels are increased quickly, which stimulates the pancreas to secrete insulin to drop
blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because
of the stress they place on the body. Simple sugars have a high glycemic index. Click
here for more information on the gylcemic index
An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering
the release of insulin, which the body uses to keep blood-sugar at a constant and safe
level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar,
you're making way for rapid weight gain and elevated triglyceride levels both of which
have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed
more slowly, lessening the impact on blood-sugar levels.