Educating others so they have the foundation and confidence to understand nutrition is important to me. Nutrition is complex, so don’t be hard on yourself if you finish this article and ask, “Why didn’t I know that?” Many unqualified people give wrong advice or use ‘blanket statements’ that may not apply to you. It’s easy to fall for this. You have good intentions, but it’s time to get the facts straight.
The basics of carbohydrates for humans.
Carbohydrates are one of three macronutrients that supply the calories (energy) our bodies need, along with fats and proteins.
Carbohydrates are organic compounds found in food and living tissue, including sugars, starches, and fiber.
Functions of Carbohydrates
- Carbohydrates provide our bodies with their main fuel, supporting brain function, powering physical activity, and maintaining organ function.
- Aids in the regulation of blood glucose (sugar) levels
- Prevents fatigue and irritability
- They prevent ketosis, which is when the body breaks down fatty acids for energy due to low carbohydrate intake—an abnormal fat metabolism.
- Allows for fat oxidation or breakdown when needed
- Spares protein
- Promotes healthy gastrointestinal function by enabling beneficial bacteria to produce B-complex vitamins, which support proper digestion.
- Provides fiber (both insoluble and soluble) for regular bowel movements
- Makes our food more flavorful
- Carbohydrates aid immunity by supporting cellular recognition processes, which involve protein-carbohydrate interactions that identify invaders.
What happens when we do not have adequate dietary carbohydrate intake?
- General fatigue
- Overall Weakness
- Low blood glucose levels – dizziness, headaches, irritability
- Constipation
- Ketosis – the abnormal breakdown of fat molecules for energy use
- Kidney distress
What are the various types of carbohydrates, and what foods have them?
Starches (complex carbohydrates) – oligosaccharides & polysaccharides
- Starchy vegetables – peas, corn, lima beans, potatoes
- Grains – oats, barley, rice, bread, pasta, crackers
- Refined – contains the endosperm of the grain.
- Whole – contains the bran, germ, and endosperm of the grain.
- Dried beans, lentils
- Fairly slow digestive process
Sugars (simple carbohydrates) – monosaccharides & disaccharides
- Naturally occurring sugars found in fruits or milks
- Added sugars, such as those found in baked foods or syrups
- Fairly rapid digestive process
Fiber – polysaccharides
- The indigestible part of plant foods.
- Regulates bowel movements – contributes to a slower digestive process
- 25- 30 grams of fiber is recommended for someone following a regular diet
- Sources: beans, legumes, fruits, vegetables, whole grains, and nuts.
To wrap up, remember: all carbohydrates break down into glucose (sugar!) during digestion, which then enters the bloodstream as fuel. Some glucose is stored in your liver as glycogen for later use. Carbs are not evil, they’re necessary!
