Carbohydrates: the good, the bad and the ugly

The human body produces energy from the food we eat; and carbohydrates are a universal fuel. They are used in various forms as an energy source among organisms ranging from bacteria to humans. The traditional importance of carbohydrates extends to all cultures; In Japan, white rice is widely eaten, Mexico uses corn in a variety of dishes, and Italians are known for their pizza and pasta. The African nations of Rwanda and Burundi rely primarily on carbohydrates, including sources such as plantains, cassava, peas, and corn. Carbohydrates are an easy and ancient fuel for the body.

In Western culture, carbohydrates are often reviled. Despite popular diet theory; not all carbs are created bad. Many of the healthiest countries with the longest life expectancies in the world eat high carbohydrate diets, including Japan. Blue areas are identified as areas with the highest number of centenarians (people over 100) who primarily eat a plant-based diet high in complex carbohydrates. Blue Zoner diets focus on vegetables, including spinach, kale, turnips, chard, and collard greens. Additionally, they eat seasonal fruits, beans, and whole grains throughout the year.

The quantity and quality of carbohydrates we consume are important in determining their impact on the body and overall health. Loading up on carbohydrates is often particularly important for an athlete’s performance and energy level. Just as a car runs on gasoline to run, the human body will consume carbohydrates and, in the absence of carbohydrates, can also run efficiently on fats. When the diet is low in carbs, the body switches to using fat for energy, also known as ketosis.

What are carbohydrates?

Carbohydrates are a source of sugar (glucose) that our body converts into energy. Insulin, a hormone secreted by the pancreas, brings glucose into the cells to be used for energy production. A wide variety of foods (both unhealthy foods and healthy foods) contain carbohydrates. Carbohydrates are found in all vegetables, fruits, sugars, dairy products and grains.

There are two types of carbs: simple carbs (bad carbs) and complex carbs (good carbs). Simple carbohydrates are stripped of their fiber, vitamins and minerals. Simple carbs break down quickly in your system and should be limited in the diet. While (good) complex carbs are found in whole, unprocessed foods and are packed with essential nutrients and fiber. Complex carbohydrates are an especially important food source for people with thyroid disorders or adrenal fatigue.

The good against the bad:

• Sources of carbohydrates that are healthy and good for the body are unprocessed carbohydrates in their whole food form. These unprocessed complex carbohydrates are in their natural state and contain rich sources of phytonutrients, vitamins, minerals and fiber. The fiber in these foods helps slow the absorption of sugars. Good sources of carbs include vegetables, fruits, and whole grains (if tolerated).
• Unhealthy sources of carbohydrates include highly processed foods like sodas, refined sugars, white rice, white bread, candies, baked goods, cakes, and cookies. These carbs are examples of simple carbs, stripped of their fiber, vitamins, and minerals. These carbohydrates are easily digested, causing rapid spikes in blood sugar and contributing to health issues such as weight gain, diabetes and heart disease.

Complex list of carbohydrates

Complex carbs include non-starchy vegetables like mushrooms, kale, cabbage, cucumbers, peppers, broccoli, cauliflower, and varieties of lettuce. Starches are higher in carbohydrates, but are an excellent source of minerals, vitamins and fibre. Starchy vegetables include yams, parsnips, plantains, potatoes, acorn squash, butternut squash, and beets. Whole grains such as oatmeal, brown rice, sprouted grains, and varieties of rice (white, brown, wild, etc.) are also healthy sources of complex carbohydrates. Other sources include legumes and beans.

Simple carbohydrate list

Simple carbohydrates include foods that quickly convert to sugar such as candy, soda, white foods (white rice, white potato, and white sugar), white bread, processed foods, cakes, and cookies. How many carbs to eat daily is up for debate, it depends on the individual and the individual’s health goals. There are many types of diet programs with various macronutrient recommendations for carbohydrate consumption. High carbohydrate diets with an emphasis on simple carbohydrates increase risk factors for various diseases. However, high-carb, low-fat vegan diets are touted as beneficial to the health of some people. At the other end of the spectrum are low carb diet programs and keto diets that suggest a 5% carb intake.

It is important to determine the amount of carbohydrates your body tolerates. It is generally suggested to consume between 2.7 and 4.5 grams of carbohydrates per pound each day. The other important consideration is the type of carb you choose, is it a complex carb or a simple carb? Your body is not designed to handle overly processed simple carbs. Maybe simple carbs are giving carbs a bad name.

If you just want to make sure you’re making good choices (for carb intake, anyway), contact an Origin26 clinician today!