top of page

TIDBITS

Let's Break Down Carbs

  • Writer: Joshua Kwassman
    Joshua Kwassman
  • Mar 12, 2024
  • 2 min read


What Are Carbs?

Simply put, carbohydrates provide the body with energy. They are macronutrients that are broken down into simple sugars during digestion and absorbed into the bloodstream as glucose. Insulin allows the glucose to enter the cells as a source of energy.


There are simple, complex and refined carbohydrates. 



Fast Fuel: Simple Carbs

Simple carbs are small compounds that break down quickly and provide the body with a quick burst of energy.


These include:

  • Glucose

  • Sucrose (sugar)

  • Lactose (dairy)

  • Fructose (fruit and honey)

  • Maltose (malt sugar)


Some carbs are considered simple because they have been refined.


Simple carbs include:

  • honey

  • molasses

  • sugar

  • white rice and white pasta

  • refined breakfast cereals

  • fruit juice concentrate

  • candy



What About Fruit?

Although the sugar found naturally in fruit is a simple carb, fresh fruit is also a good source of fiber as well as vitamins, minerals and antioxidants and therefore it is considered a complex carb. 





Take It Slow: Complex Carbs

Complex carbs contain fiber and starch, which facilitates healthy digestion, can support a healthy weight, and reduce cholesterol. Because complex carbs digest more slowly they provide a slower release of glucose into the bloodstream.


Foods high in dietary fiber include:

  • fruits

  • vegetables

  • nuts

  • beans

  • whole grains


Foods that are higher in starch than fiber are potatoes, cereal, corn, oats, peas and rice. The best sources of whole grains include brown rice, kasha, millet and quinoa. Berries and apples are good, fibrous fruit sources. Broccoli and leafy greens are an excellent source of complex carbs.


A good rule of thumb is to eat a rainbow of whole, nutritious vegetables and fruit.



Watch Out for Refined + Processed Carbs

Refined or processed carbs increase our risk for chronic inflammation, obesity, diabetes and blood sugar dysregulation. This is because many of the beneficial nutrients - fiber, antioxidants, vitamins and minerals - have been striped away.


Try to stay away from refined carbs including white flour, white bread, white pasta, white sugar and processed foods.

Like this:





Okay, So Which Carbs Do I Want?

A nutritious diet should include carbohydrates from whole, unprocessed grains, vegetables, fruits and beans.


And you should aim to limit refined grains, processed foods and added sugar.




_________________________

IIN

Harvard edu - carbohydrates


 
 
bottom of page