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Carbohydrates
the good, the bad, the complex…
Often called carbs, carbohydrates are the body's most important and
readily available source of energy. Even though they've gotten a bad
rap recently, carbohydrates are a necessary part of a healthy diet.
The two major forms are:
complex carbohydrates- sugars found in vegetables, breads and
cereals, and whole grains
simple carbohydrates- starches found in milk, fruit, juice, honey, candy, soda, and refined grains
Complex carbohydrates, if they're processed, can become simple carbohydrates. Corn, for instance, can
be converted into high fructose corn syrup. In the process, the grain gains a longer shelf life - and loses
most of its nutritional content.
Not All Carbs Are Created Equal
Whether they're complex or simple to begin with, all carbohydrates are broken down into the simple sugar
glucose, which is absorbed into the bloodstream. As the blood sugar level rises, the pancreas releases a
hormone called insulin, which helps move sugar into the cells to be used as energy.
Simple carbohydrates are easy to digest and cause your blood sugar level to rise quickly. That creates a
quick energy peak, also known as a sugar rush, which can leave you feeling tired. On the other hand,
complex carbohydrates are broken down more slowly, allowing blood sugar to rise more gradually. The
energy you get from whole, unprocessed carbohydrates is steady and long-lasting.
"Good" Carbs vs. "Bad" Carbs
In addition to being a good source of energy, complex carbohydrates often contain plenty
of fiber and are loaded with vitamins and minerals. That's why this class of carbohydrates
has often been referred to as "good" carbs.
Excessive consumption of refined carbohydrates like white flour, soda, and corn syrup is
one reason behind the obesity epidemic. These so-called "bad" carbs are tasty, cheap,
come in large portions, and aren't too filling. Foods like cola and candy give us "empty
calories" with none of the nutrients we need.
Eating too many sugary foods can also lead to tooth decay. What's more, a diet high
in foods that cause a rapid rise in blood sugar may increase a person's risk of developing
health problems like diabetes and heart disease.
The Right Amount
The average American currently eats 200 to 300 grams of carbohydrates per day - about 2X what we
need.
Nutrition Hotline 530.752.9604 • www.dining.ucdavis.edu/nutrition.html • University Dining Services at UC Davis •
Nutrition Talk at UC Davis
The USDA's 2005 dietary guidelines recommend that 50 to 60 percent of the total calories in our diet come
from carbohydrates. The guidelines urge us to increase our whole grain consumption, and limit our
intake of added sugar.
Whole Grains – great carbohydrates!
At least half the grain products you eat should be whole grain –
three or more servings every day, according to the
government's new dietary guidelines. Grains were no doubt
the very first foods ancient agriculturalists learned to cultivate –
and until just a century ago whole grains were the basis of most diets.
People did not eat refined grains. But in the 1870s technology came
into play, creating white flour. Refined grains stay fresh longer than
whole grains. Still, in this instance, we'd all be better off if we went
back to the past.
Whole Grains are Nutritious
Whole-grain products contain the whole kernel, consisting of the outer shell (bran), the seed (germ), and
the soft endosperm. The bran and germ (the part removed in processing) supply most of the vitamin E, B
vitamins, zinc, selenium, copper, iron, manganese, and magnesium. Whole grains are also high in fiber.
All whole grains contain some insoluble fiber (good for the digestive tract) and some soluble fiber (which
helps promote healthy blood cholesterol levels). Whole grains also contain phytochemicals such as rutin (a
flavonoid that may reduce the risk of heart disease), lignans, various antioxidants, and other beneficial
substances.
Good for Your Whole Body
Eating whole grains is linked to a lower risk of heart disease and stroke,
possibly because of the cholesterol-lowering properties of soluble fiber,
because of the extra vitamins, minerals, and phytochemicals, and also
because whole grains take the place of various less healthy foods.
Whole grains help prevent spikes in blood sugar, helping insulin do its job,
which is one way they may help protect against diabetes. Whole grains may
help reduce the risk of colon cancer, and also possibly cancers of the mouth
and stomach.
How to Eat Whole Grains
When shopping for bread, look for "whole wheat," "whole rye," "whole-grain pumpernickel," “stoneground wheat” and so on. Oats are oats -- all whole, even the finely ground, instant type. But watch out
for "oatmeal bread," which usually contains refined wheat flour and only a small amount of oats.
Other whole grains include:
- corn, cornmeal, and popcorn
- brown, red, black, or wild rice
- amaranth
- kamut
- spelt
- millet
- buckwheat (kasha)
- wheat or rye berries
- quinoa
- bulgur
Try these grains out now in the dining room when we serve them. Then you will know which ones you like
and buy them on your own next year!
Adapted from www.meatlessmonday.com
Nutrition Hotline 530.752.9604 • www.dining.ucdavis.edu/nutrition.html • University Dining Services at UC Davis •
Nutrition Talk at UC Davis