Download carbohydrate basics

 CARBOHYDRATE BASICS
by DIANNA SINNI, RDN, LD
Let this guide help you better understand and
identify what carbohydrates are, how the body
uses them, and nourishing whole food sources
to incorporate into your lifestyle.
WHAT IS A CARBOHYDRATE //
Carbohydrates are not something to avoid or fear (contrary to today’s popular
carb-free fad diets and carb fearing media hype these days) but are a
macronutrient we absolutely need in order to feel and function well. During
digestion carbohydrates break down into their simplest form called
glucose, the body’s first and preferred source of energy. Our brain,
liver, kidneys, and muscles all require carbohydrates to function properly.
The two main classifications of carbohydrates are simple and complex. Simply
stated, the difference between the two types of carbohydrates is how fast the
body breaks them down into glucose, which is then released into the
bloodstream for our cells to utilize as fuel.
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Simple carbohydrates include natural sugars found in food (lactose in
dairy and fructose in fruit) as well as added sugars found in processed foods
(high fructose corn syrup, white sugar, molasses, etc.). These carbs are
quickly digested and released into the bloodstream as glucose for energy.
That’s why you likely feel a peak in energy levels and then a lull soon after
ingesting a handful of candies (glucose gets released quickly and used up
by our cells, causing a up and down spike in energy levels)
Complex carbohydrates include starches and dietary fiber. Starchy
foods - breads, cereals, and certain vegetables such as corn, peas and
potatoes - must be broken down through digestion in order for the body to
utilize as glucose for energy. However, dietary fiber remains undigested and
does not breakdown into glucose for energy. In either of its two forms –
soluble or insoluble – dietary fiber helps us feel fuller longer, aids in lowering
cholesterol, keeps us regular etc. Foods high in fiber generally also contain
simple carbohydrates (think a serving of quinoa or a sweet potato) to use for
energy, but digest a lot slower and steadier due to their fiber content - this
dietary fiber helps to maintain steady energy levels for a longer period of
time.
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CARBOHYDRATE BASICS
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by DIANNA SINNI, RDN, LD
HOW CARBOHYDATES ARE DIGESTED //
When you take a bite of a carbohydrate containing food, carb digestion has
begun! Salivary amylase, a digestive enzyme released in our saliva, works to
breakdown carbohydrates. Chewed up food enters the stomach and mixes with
hydrochloric acid, this acidic environment breaks down our food further before
entering the small intestine. Inside the small intestine additional digestive
enzymes are released, breaking carbohydrates into simple sugar
monosaccharides (glucose, fructose, or galactose) which are then easily
absorbed through the small intestine wall. Glucose is transported to the liver
where it is either stored in our fat cells for later use or utilized immediately.
Dietary fiber moves into the large intestine where our good gut bacteria further
digests it and it provides the bulky matter for bowels.
HEALTHY, WHOLE FOOD CARBOHYDATE SOURCES//
Focus on using whole, minimally processed ingredients. Choose organic often.
• Fruit
• Dairy – choose lower fat varieties of milk, yogurt, and cheeses
• Vegetables – eat them all! Most contain less than 5g of
carbohydrate/serving.
• Starchy vegetables – corn, sweet potatoes, potatoes, peas, green beans
• Beans + legumes – red/green/French lentils, black beans, garbanzo beans,
pinto beans, adzuki beans, kidney beans, split peas, etc.
• Whole grains – brown rice, millet, amaranth, quinoa, wild rice, oats (rolled or
steel cut), barley, etc. Choose whole grain options for breads and cereals.
note: this guide is intended to be a brief, understandable synopsis of how our body utilizes
carbohydrates. For more advanced information, please refer to a scientific nutrition textbook – my
favorite from school is Krause’s Food and the Nutrition Care Process. This guide is not
intended to be medical advice.
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