Carbs:
Carbohydrates are more readily used for energy production than the other macronutrients, fats and protein. Most people are familiar with the fact that sugars are considered a carbohydrate, but we also consume dietary carbohydrates in the form of starches and fiber. Most carbohydrates are broken down by the process of digestion into simple sugars and either stored as glycogen in the muscles and liver to be used for energy, or, when excess sugars are available, stored as body fat. Dietary fiber passes through our system without being digested. As it passes through it takes other substances with it which can result in lower cholesterol levels. So, while dietary fiber does not factor into our daily calorie intake or energy production it is still an important part of a healthy diet.
Why do I often hear that carbs are “Bad”? – In recent years carbs have often been portrayed as “all bad”. There is no question, eating a lot of refined carbs can have many negative health effects. A large portion of the population struggles with weight control. Eating too many refined carbs may be one of the main culprits. Studies also show that a high consumption of refined carbs is linked with insulin resistance and high blood sugar levels. These are some of the main symptoms of type 2 diabetes. However, not all carbs are bad. Many carbohydrate-rich, whole foods are extremely healthy and are great sources of fiber, vitamins, minerals and various beneficial plant compounds. Unless a person is following a specific nutritionally balanced carb-restricted diet, there is absolutely NO reason to avoid these foods just because they contain carbs.
How do we incorporate carbohydrates into a healthy diet? – While our body can’t ultimately tell if a molecule of glucose originally came from a cookie or from broccoli there are other factors to consider regarding where our dietary carbohydrates come from. The bigger part of the picture is how many micronutrients, such as vitamins and minerals, are included in the carbohydrates we eat. Carbohydrates from highly processed foods such as packaged cookies or potato chips are generally very low in micronutrients. A better way to fuel our body with carbohydrates is to include unprocessed foods such as fruits, vegetables and whole grains. Whether one chooses a lower carb, moderate carb or higher carb manner of eating, our bodies will be best nourished by whole food sources of carbohydrates.
The bottom line…Carbohydrates are often a major major source of fuel and nutrients for our bodies. They can certainly be part of a healthy diet, even when the goal is to lose weight. When adding carbohydrates, the key is to pay attention to portion size, nutrient density and choose whole foods.
Next: Fats… be sure to check back for the next installment in our macronutrient series!