It's important to know what types of carbs you should eat because some sources are healthier than others.
- The amount of carbs you eat, whether high or low, is less important than the type of carbs. For example, healthy whole grains like whole wheat bread, corn, barley, and quinoa are better choices than white bread, refined bread, or fried potatoes.
- Many people get confused about carbs but you should know that eating carbs from healthy foods is more important than following a strict diet that counts grams of carbs.
What are carbohydrates?
CCarbohydrates, also called sugars, are sugars or starches. They are a main food source and key energy source for most living things made of carbon, hydrogen, and oxygen atoms.
There are two main compounds that make up carbohydrates.
- Aldehydes: These are carbon and oxygen atoms with a double bond.
- Ketones: These are carbon and oxygen atoms with a double bond plus two extra carbon atoms.
Carbs are found in many healthy and unhealthy foods like bread, beans, milk, popcorn, potatoes, cookies, pasta, soda, and corn. They come in many forms but the most common and usual are sugars, fiber, and starch.
Carb-rich foods are an important part of a healthy diet. Carbs give the body glucose which turns into energy used for body functions and physical activity. But carb quality matters since some carb foods are better than others.
Types of carbohydrates
Sugars and monosaccharides
Monosaccharides:These are the smallest sugar units that include glucose, galactose, or fructose. Glucose is the main energy source in cells. "Blood sugar" means the glucose level in the blood. Galactose is easily found in milk and dairy products. Fructose is mostly in vegetables and fruits.
Disaccharides:Made of two linked monosaccharide molecules, like lactose, maltose, and sucrose.
Linking a glucose molecule with a galactose molecule creates lactose, which is usually found in milk. Sucrose is table sugar. It’s often made by photosynthesis when sunlight captured by chlorophyll reacts with other compounds in plants.
Polysaccharides:Polysaccharides are chains of two or more monosaccharides. Different polysaccharides work as nutrient stores in plants and animals.
Simple and complex carbohydrates:
Simple carbohydrates: These are sugars made of one or two molecules. They give quick energy but you'll get hungry fast and don't keep you full for long. Examples are white bread, sugars, and sweets.
Complex carbohydrates: They're long chains of sugar molecules. Whole grains and foods that still have fiber are complex carbs. They keep you full longer and are healthier because they have more vitamins, minerals, and fiber. Examples include fruits, vegetables, beans, and whole wheat pasta.
Healthy sources of carbohydrates:
Examples of healthy carbs include whole grains, veggies, fruits, and unprocessed beans. They boost health by providing vitamins, minerals, fiber, and a wide range of important plant nutrients.
Unhealthy sources of carbohydrates:
Unhealthy sources include white bread, pastries, sodas, and other processed or refined foods. These have easily digested carbs that can cause weight gain and increase risk of diabetes and heart disease.
For your plate to be healthy, it's recommended to fill most of it with healthy carbs. About half your plate should be veggies (except potatoes) and fruits, and whole grains should cover around a quarter of your plate.
How can carbs cause diabetes?
When you eat carbs, your digestive system breaks some down into glucose, which then enters the blood and raises blood sugar levels. The pancreas then releases insulin, a hormone that makes our cells absorb blood sugar for energy or storage. As cells absorb sugar, blood sugar levels start to drop. Then, alpha cells in the pancreas release glucagon, a hormone that tells the liver to release glycogen, which is stored sugar.
If blood glucose rises quickly, cells might not respond properly to insulin. Over time, cells may need more insulin to react, which is called insulin resistance.
Blood sugar index
There are two kinds of carbs:
Carbs enter the bloodstream at different speeds. High GI carbs enter the blood fast like glucose. Low GI carbs enter slowly because they take longer to digest.
Low GI foods along with exercise and regular sleep are better for long-term health and body weight.
Low carbs are linked to:
- Weight loss
- Better blood sugar control
- Normal cholesterol levels
- Lower risk of heart disease
- Better appetite control
- Improved physical endurance
Try these tips to add healthy carbs to your diet:
1. Start your day with whole grains.
Try hot breakfast cereals like traditional oatmeal (not instant oats) or cold cereals listed as whole grains on the ingredients and low in sugar. Try to pick cereals with at least 4 grams of fiber and less than 8 grams of sugar per serving.
2. Use whole grain bread for lunch or snacks.
If you're unsure about whole grain bread, look for bread where the first ingredient is whole wheat, whole corn, or other whole grains. Even better if it's 100% whole grain bread.
3. Use other products besides bread.
Whole wheat bread is often made from finely ground flour and bread products usually have a lot of sodium. Instead of bread, try whole grains like brown rice or quinoa.
4. Choose whole fruit instead of juice.
An orange has double the fiber and half the sugar of the same amount of orange juice.
5. Stop eating potatoes and replace them with legumes and grains.
Instead of eating potatoes that have been found to promote weight gain, choose beans as an excellent source of slow-digesting carbs. Other grains and legumes like chickpeas are a good source of protein.
