Carbohydrates are the body’s ideal fuel for most bodily functions. They supply the body with the energy needed for the muscles, brain, and central nervous system to function properly. The brain actually relies exclusively on carbohydrates to function.
Which is precisely why I cringe when people say they are going ‘low/no carb.’
Carbs are found in fruits, veggies, beans, dairy, foods made from grain, and sugar and come in 3 forms: simple, complex and indigestible (or fiber).
Simple carbohydrates are made of 1 or 2 sugar units and are broken down quickly by the body. Certain simple carbohydrate foods, like sugary donuts, cookies, cereals and granola bars can cause surges in blood sugar that increase your appetite and your risk for fat storage. That’s boring technical. Let’s use real life examples.
You know how when you are stuck at your desk and are starving and the only thing you can get your hands on is a candy bar, so you eat it? And maybe it fills you up for a second, if that, and then you want more food? And the only thing you want is more sugar? That’s not lack of willpower, that’s your body’s reaction to sugar. Candy is made of simple carbs that digest quickly, so your blood sugar soars, making you hungry again almost immediately.
Simple carbs do have their purpose. Sometimes people need sugar to enter their blood stream fast, like diabetics. Runners and endurance athletes need quick fuel when they run low during a tough workout, so many opt for a sugar protein bar to give them a burst of energy.
For the vast majority, however, you want to get your carbohydrates in the complex form.
Complex carbs are made up of many sugar units and are found in both natural and refined form. They are structurally more complex, so they take longer to break down in the digestive system, so they enter the blood stream gradually and trigger only a moderate rise in insulin, or blood sugar levels, which stabilizes appetite and results in less of the carbohydrates being stored as fat. Unrefined, or “whole grain” carbs are found in brown rice, whole wheat pasta and bread, and bran cereals. They also contain vitamins, minerals and fiber, which promote health.
The third kind of carbohydrates are indigestible, also known as fiber. The body cannot break down fiber into small enough pieces to absorb, so it isn’t an energy source, but it offers many nutrients and keeps you very full and…ahem…regular.
Generally, the less the food is processed, the more complex the carbohydrate is and the more fiber it contains. White rice is processed rice where the shell is taken off, which is where all the nutrients are. Brown rice is just rice with the shell left on, which is a whole grain.
A lot of companies are jumping on the whole wheat, whole grain bandwagon to try and push their products. In order to make sure they are actually a whole grain product, the first word on the ingredient list must be “whole.” Legally, a manufacturer can call something wheat, without it being whole wheat, and in most cases it can be just as processed as white. When checking the ingredient list, make sure the first word is ‘whole’.
Carbs are not bad. Even simple carbs are not bad, they just have a specific function, which most people don’t need, and it causes them to crave and store fat. Your body needs carbs to run properly. Carbohydrates are not the enemy, they are essential to keep your body running properly and to keep your appetite even to aid in weight loss. You can stay away from processed simple carbs all you like, but don’t cut whole grains from your diet: you need them.
