Matthew Fogle
NASM CPT FNS BCS
What are carbohydrates?
Well, let’s dig into a little science first…
Carbohydrates are organic compounds of carbon, hydrogen, and oxygen, and they are an important source of energy for the body (see illustration below). Examples of carbs include sugars, starches, and celluloses (a.k.a. fiber). All digestible carbs (sugars and starches) are eventually broken down in the body to glucose, a simple sugar, which is used for energy. More about non-digestible carbs (fiber) in a few paragraphs.
There are four (4) Calories per gram of carbohydrate. Therefore, if a food product has 10 grams of carbs, then 40 Calories are derived from carbs.
The simplest of sugars are monosaccharides (glucose, fructose, and galactose), the next simplest are disaccharides (sucrose/table sugar, lactose, maltose), and the most complex are polysaccharides (starches and fiber).
Fiber
Fibrous veggies and fruits provide the highest “nutrient density” of all foods (a lot of nutrients in a little space). Higher consumption of fiber is associated in many populations with a lower incidence of heart disease and certain types of cancers. There are two types of fiber:
A) Soluble Fiber – This type of fiber is dissolved by water and forms a gel-like substance in the digestive tract. / Benefits: Moderating blood sugar levels and insulin response (by slowing food digestion and absorption) and lowering LDL “bad” cholesterol (by binding with cholesterol particles in your digestive system and moving them out of the body before they’re absorbed) / Good sources of soluble fiber include: Oats, legumes, barley, fruits/veggies (especially if they are uncooked)
B) Insoluble Fiber – This type of fiber passes through digestive tract close to its original form. / Benefits: Intestinal health / Good sources of insoluble fiber include: Bran layers of cereal grains
* Recommended daily fiber intake: 38g (men) / 25g (women) *
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Now that you have the science down, let’s go to the surface and look at some things from the top…
Why do carbs get a bad rap?
Carbs get a bad rap for several reasons, but not all of them are valid, at least in the eyes of the most well-educated food scientists and registered dietitians. You might ascertain where my biases are by reading the way I wrote that.
Mic check, 1, 2…
Listen ya’ll, let me be straight, this is free information I’m giving you. Food science is SUPER COMPLEX. We can’t just study it for a few days and gather opinions that counter the facts studied and researched for generations by some of the greatest science minds in nutrition in the past century. 99% of registered dietitians – if they are following what they studied in school – will program a higher carb diet than what is prescribed by a neo-nutritionist or a social media influencer looking to find a niche market.
[Check out the 1W4L Nutrition Intro article]
Carbs are the primary source of energy for the body. God designed it that way.
Carbohydrates also help with muscle recovery after a workout, and they are essential for optimal immune system function. Carb sources provide certain nutrients not found elsewhere, unless you supplement. Glucose molecules from carbs are also satisfying to the mind and can help curb depressive thoughts.
However, there are some things to watch out for when consuming high-carb foods. Here are the main three:
Issue #1: Simple sugars can damage your teeth. Don’t eat all of your Halloween candy in one night. That’s kind of a joke, but for real, sugars eat away at your tooth enamel and can be detrimental to your oral health.
Issue #2: Some carbs – particularly simple sugars – can raise insulin levels, sometimes dramatically. If you’ve been physically inactive and then consume these carbs, insulin will simply shuttle these broken down sugars to “fat storage land,” a magical land we try to avoid. One way (technically two ways) to be vigilant and avoid this is to seek out a glycemic index chart or a glycemic load chart. However, I have not included these charts in this article because there is a simpler, easier-to-remember solution…
Solution: On top of choosing smart carb foods while you are grocery shopping [see the 1W4L Nutrition article “Building Your Grocery List”], eat fibrous vegetables with your carbs. The fiber will slow down food digestion and absorption, and it will result in less insulin spikes and less bodyfat over time.
Which leads us to the third main issue to watch for concerning carbs…
Issue #3: You can eat A LOT of carbs. Protein is high in “satiety,” meaning you feel full by eating foods high in protein. Fat – depending on who you ask – is also fairly good in satiety. But carbs, oh boy. THIS may be the main reason many people gain weight and eat excessive amounts of carbs, and why many people succeed on low-carb diets for weight loss. Think of the Lays potato chips commercials from the ‘90’s … “You can’t eat just one.” They weren’t kidding. You could probably eat a whole bag, and a few pop tarts, and a couple donuts just for breakfast. I could.
The great news is that the solution to this issue is the SAME solution to issue #2: eat fibrous vegetables with your carbs and, in turn, you will get full quicker and likely won’t overeat them.
[Check out this 1W4L Nutrition article about the best time to eat carbs]
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Carbs will be a highly debated topic till either the cows come home or Jesus calls us home. However, if we are smart about our food choices and also track our meals, all the “ladies singing” will hopefully be fit and lean. You’ll get that joke at 3 a.m. 🙂
To your best health,
~ Matthew