2.03 Carbohydrates

Carbohydrates

Carbohydrates supply the body with the energy it needs to function. Food sources of carbohydrates are:

• plants
• beans
• potatoes
• vegetables
• rice
• grains
• fruit
• milk (the only animal source of carbohydrates!)

In plants, carbohydrates are produced by photosynthesis. They are the primary source of energy in nature's plant foods — fruits, vegetables, grains, legumes, and tubers.

Endurance athletes know that they are the best source of energy because they provide both immediate and time-released energy sources. Carbohydrates can be considered our main source of energy.

What They Do

Carbohydrates have five main functions:

1. Provide energy for your body and brain
2. Provide stored energy for later
3. Preserve muscle
4. Promote digestive health
5. Lower risks of heart disease and diabetes

Carbohydrates break down in the body to provide the main source of glucose (blood sugar). Glucose is used by your body cells to provide energy or is stored as fat to be used for energy later. Blood sugar that is too high or too low can wreak havoc on your body. Carbohydrates help regulate glucose levels.

The quality of carbohydrates in your diet is important. Choosing whole grains and unprocessed sources will allow your body to release glucose into your body more slowly and with greater nutrient value.

Recommended Amounts of Carbohydrates

The recommended amounts of carbohydrates depends on your age, your gender, and your activity levels.

• Most teens get way too many carbs, and most are not from good sources.
• If you are on a 2,000 calorie a day diet, you need 225-325 grams of carbs every day.
• If you are an athlete, you may need up to 540 grams per day.

Types of Carbohydrates

The difference between the types of carbohydrates is in how quickly it is digested, converted to glucose, and absorbed into the blood stream.

Simple

Simple Carbs: This type is broken down quickly in the body and used as energy. The problem is that if your body does not need that energy right then, it is stored for later as body fat.

Prepackaged, processed foods and foods found in the convenience store are usually loaded with simple sugars, or processed carbohydrates. You may get a quick sugar rush from a soda or cookies from that simple glucose flooding your body, but it is burned up just as quickly, leaving you feeling depleted.

Sources of simple carbs include:

• Candy
• White bread, crackers
• Soda
• Pop Tarts
• Table sugar
• Doughnuts
• Pasta

Overeating processed carbohydrates leads to more stored body fat, which increases risks of obesity and diabetes. Obesity and diabetes are chronic diseases; they have increased greatly in children and teens in the United States in recent years and are on the verge of becoming epidemic.

Complex

Complex carbs: This type is digested and absorbed more slowly and helps to evenly control the amount of glucose that gets into your bloodstream. This provides longer lasting energy.

Sources of complex carbs include:

• Peas, beans
• Whole grains: wheat, oats, bran
• Brown and wild rice
• Potatoes
• Vegetables

Natural complex carbohydrates contribute fiber to your diet that slows down glucose absorption. This keeps you feeling fuller longer and aids in regularity regular bowel movements . They also help regulate your metabolism, sleep habits, and brain function. This is why whole grain breads, crackers, and pasta are better for you than the more processed versions you are used to eating.

Carbohydrates can come from starches and sugars.

• Starches are found in bread, pasta, crackers, pizza crust, and potatoes.
• Sugars are found naturally in fruits and some vegetables. However, they most often show up in candy, baked goods, and unexpected places like ketchup! Read the food label if you are watching carb intake.

Fiber

Fiber is an important part of carbohydrates. Fiber helps slow down the absorption of carbs so it leaves you feeling full and satisfied longer which may prevent overeating.

Fiber is most known for its ability to prevent or relieve constipation Infrequent bowel movements, and small, hard-to-pass, stool. . But fiber contributes many more health benefits. Nutrition science has shown that fiber can help maintain a healthy body weight, and lower risks of heart disease, diabetes, and some types of cancer.

Fiber is the parts of plant-based food that your body cannot digest. You learned in a previous lesson that enzymes breakdown macronutrients for the use by the body. However, there is no enzyme to break fiber into smaller particles.

Types of Fiber

Soluble fiber: This type dissolves in water to form a gel that helps lower cholesterol and regulate glucose levels in the blood.

This type of fiber is found in

• Peas
• Beans
• Apples
• Citrus fruits
• Psyllium: Often found in fiber pills or supplements

Insoluble fiber: This type of fiber does not dissolve in water and passes through your digestive system, clearing out waste and increasing the bulk of bowel movements to make it easier to get rid of them.

This type of fiber is found in

• Whole grains
• Bran
• Nuts
• Vegetables
• Beans

Benefits

A high-fiber diet will help you

1. Normalize bowel movements to prevent constipation
2. Maintain bowel health by preventing hemorrhoids and diverticulitis
3. Lower cholesterol
4. Control blood sugar levels
5. Maintain healthy weight
6. Reduces risks of cardiovascular disease and cancer.

Recommended Amounts

The recommended amount of fiber is 25 to 30 grams per day.

Calories

When you eat carbs, your body will get 4 calories from every gram of carbs you eat.

When you are trying to calculate how many calories of carbs you are eating, take the grams of carbs on the food label and multiply it times 4.

Example: If a food has 20 grams of carbohydrates, multiple 20g by 4 calories to determine the carbs in that food.

20g × 4 calories = 80 calories from carbs

The Carbohydrate Connection

Read The Carbohydrate Connection for a further review of carbohydrates. As you read, look for the following key topics:

• How carbohydrates are used in the body
• The difference between simple and complex carbohydrates
• How many calories do carbohydrates contribute to your daily intake
• Which carbohydrates are healthiest
• How fiber affects carbohydrate digestion