health and wellness

What Are Carbohydrates?

Carbohydrates are from a plethora of foods and break down into two major categories: simple carbohydrates (sugars) and complex carbohydrates (starches). Simple carbohydrates even break down into their own two parts: unrefined sugars and refined sugars. Unrefined sugars include the sugars in fruits while refined sugars include sugars in candy, cake, cookies, jellies, honey, syrup, table sugar etc. and are often dubbed empty carbs. Complex carbohydrates as well break down into their own two parts: unrefined starches and refined starches. Unrefined starches include whole grain products rich in fiber, legumes, seeds, whole grain bread, brown pasta, brown rice, and vegetable plants in which still contain its fiber, vitamins and minerals; while refined starches include overly processed white flour, pasta and white rice which is removed from its nutrients and fiber. Both simple and complex carbohydrates are the main source of energy to the body and the brain and is what sustains us.

Carbohydrates Are Not Created Equal

Choosing wisely your carbohydrates is the first step toward understanding their individual role and how the body responds to them. This principle is the start to making any healthful shift to the body, and ultimately, in what leads to permanent weight loss. Therefore, complex carbohydrates are best chosen for overall, and gradually released, energy sources as they will not only keep an even energy level throughout the day, but will make you feel fuller longer. This produces a steady energy flow preventing mood swings, highs and lows. Within moderation to everything in life, these should not be feared or avoided. Since simple carbohydrates, on the other hand, offers such a quick boost in energy, it is helpful to know that they will not act in sustaining you like complex carbohydrates do. If not careful, especially refined simple carbs, they can cause fatigue, and highs and lows that you will want to avoid from happening both on a mental, health, and weight management standpoint.

Fruits Are Still Simple (Sugars) Carbohydrates

One must understand that all simple carbohydrates convert into glucose very quickly. Therefore it is important to know that simple carbohydrates perform and affect the body in this manner: simple carbs give a quick energy boost, followed by a drop in energy soon after; especially if eaten on an empty stomach. Even though unrefined carbohydrates such as fruits are still simple sugars, they undoubtedly, are a very healthy food choice and are very good at providing an immediate energy boost while providing the body rich in fiber and nutrients. Fruits, therefore, play an integral role in optimal health and should always be included in your daily diet. Additionally, fruit should be carefully chosen over refined simple carbohydrates because unlike unrefined simple carbohydrates, they cannot provide the fiber, vitamins and minerals that fruit does.

How Does The Body Use Carbohydrates?

When you consume carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. When this process goes too fast - as with simple sugars - you’re more likely to feel hungry again soon. When it occurs more slowly, as with complex carbs, you’ll be satisfied longer while maintaining even sugar levels.

Scientists have agreed that eating foods that cause big jumps in blood sugar can be related to health problems such as hyperglycemia, diabetes, and heart disease.

You are well on your way if you are limiting simple refined sugars such as candy and eating more complex carbohydrates like vegetables, oatmeal, and whole grain products. We will later talk a whole lot more on the subject of carbohydrates and its effects in order to put an end to the craziness of anti carb theories.