Carbohydrates are often the subject of much scrutiny and attack, thanks in large part to the many low-carb diets that have gained in popularity over the past few decades. But do carbohydrates deserve the bad reputation they've been given? Should we be eating carbs or not? And if so, which ones?
When it comes to one’s own diet, choosing the right foods to incorporate can be daunting – particularly when it comes to carbohydrates. But it doesn’t have to be so complex – or does it?
The Simple Truth About Complex Carbohydrates
Simply put, the body needs carbohydrates to function. Carbohydrates are broken down into glucose, which is used to fuel the body with the energy it needs for physical activity. But not all carbohydrates are created equal. Some add great value to the body, while others are nothing more than just empty calories.
Simple carbohydrates, as found in foods such as candy, cakes, soda and juices, are high in sugar, low in fiber and quickly converted to glucose. And since our cells only need a certain amount of glucose at any given time, the excess sugar will either be stored as glycogen or converted to fat. And this is where carbohydrate-related weight gain comes into play. Simple carbohydrates, while often tasty, are packed with calories and lack nutritional substance.
Complex carbohydrates, on the other hand, are low in calories, high in fiber, vitamins and minerals and are digested much more slowly. Without the sudden onset of excess sugar, the cells use what they need, leaving little behind to be stored or converted to fat. And when energy is released into the bloodstream more gradually the body will be fueled for a longer period of time.
Moreover, complex carbohydrates are also helpful in weigh-loss efforts. “Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs,” says Katie Clark, MPH, RD in her 2006 dietchannel.com article, "Good Carbs vs. Bad Carbs: How To Pick The Best Carbs For Your Diet." She adds, “Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.”
The Body Needs Carbohydrates to Function
The common misconception that carbohydrates are "bad" and should be avoided often guides dieters to make the wrong decisions about they food they eat...and don’t eat. A diet low in carbs can negatively impact other functioning parts of the body.
In her sparkpeople.com article, "The Truth About Carbohydrates," Becky Hand, Licensed & Registered Dietitian explains, “with no glucose available for energy, the body starts using protein from food for energy." She adds, "therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.”
Which Carbs are Good Carbs and How Much is Required?
By discerning the difference between simple and complex carbohydrates, it becomes much easier to select which ones are best for a healthy diet. Complex carbohydrates can be found foods such as:
- whole grain bread
- cereal
- oats
- vegetables
- fruits
- brown rice
- beans
Mayo Clinic suggests deriving 45 to 65 percent of one’s daily calories from carbohydrates, with an emphasis on complex carbohydrates over simple carbs. Based on a 2,000-calorie-a-day diet, this amounts to about 225 to 325 grams a day.
The key to a healthy diet is to steer clear of simple carbs and add more of their heather complex counterparts. Used wisely, carbohydrates are an important contributor to the body’s overall health.
Sources
Blumenthal, Dale. "A simple guide to complex carbohydrates," on bnet.com. Retrieved Aug 20, 2010.
Clark, Katie. "Good Carbs vs. Bad Carbs: How To Pick The Best Carbs For Your Diet," on thedietchannel.com. Retrieved Aug 22, 2010.
Hand, Becky. "The Truth About Carbohydrates: Not all Carbs are Created Equal." on sparkpeople.com. Retrieved on Aug 25, 2010.
Mayo Clinic Staff, "Healthy diet: End the guesswork with these nutrition guidelines," on Mayoclinic.com Retrieved on Aug 22, 2010.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Stephanie Young - I am a freelance writer with 15+ years of communications experience. I am also the mother of two who, like most people, has lived through ...
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