48: Carbohydrates Explained: What They Are, How They Fuel Your Body, and Healthy Sources

Carbohydrates have been unfairly villainized — but your body depends on them. In this episode, we break down what carbs actually are, how they function as your body's primary fuel source, the difference between simple and complex carbohydrates, and the healthiest sources to prioritize in your diet.

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Transcript

Topic 1: Breaking Down Carbohydrates
 

• Point 1: Carbohydrates are one of three macronutrients, which means they should make up a large portion of what you eat in a day. You may be familiar with them as sugar, starches or fiber. Your body prefers carbohydrates as its first source of energy, so it makes sense that this macronutrient should make up the largest percentage of your diet. The Dietary Guidelines for Americans recommend consuming 45%-65% of your daily calorie intake through carbohydrates. If you are following a 2,000 calorie a day diet, this would equal to between 225 and 325 grams of carbohydrates a day. You can keep track of the number of carbohydrates you consume by referencing the nutrition facts label. (MyFitness Pal is an example of apps that can be used!) 
• Point 2: Not all carbohydrates are created equal. Most carbohydrates occur naturally in plant-based foods such as grains, fruits, vegetables, seeds, beans, peas and lentils. They are also naturally occurring in milk. Sugar is the simplest form of a carbohydrate and can be naturally found in fruits, vegetables, milk, and milk products. As you probably know, there are many foods that have sugar that has been added to it, such as candy, pastries, and sugar-sweetened beverages. While your body can’t differentiate between natural v. added sugar (it treats all sugar the same), foods containing natural sugar have the added benefit of contributing important vitamins and minerals that your body needs. 
• Point 3: Diving a little more into the idea of simple v. complex carbohydrates, these foods are categorized based on their chemical structure and how quickly the body can digest it. Too many simple carbohydrates (the ones that are easy and quick to digest) can contribute to weight gain and increased risk of chronic conditions and disease. Fiber and starches are two other categories of carbohydrates and are considered to be “complex”, meaning that the body takes it longer to digest and that it will not cause a blood sugar spike. Fiber and starch occur naturally in vegetables, grains, and cooked dry beans and peas.

Topic 2: Carbohydrates are important fuel for your body 

• Point 1: When you consume food that is a source of carbohydrates, you body breaks down the sugar and starches into simple sugars that are then absorbed into the bloodstream, which makes up your “blood sugar”, or blood glucose. Your body then uses insulin to help transport glucose into the body’s cells so it can be used for energy. 
• Point 2: We have already discussed how not all carbohydrates are created equal. There is some evidence that suggest fiber-rich foods can help lower risk of heart disease and stroke, as well as protect against obesity, colon and rectal cancers, type 2 diabetes, and support digestive health. 
• Point 3: While you may typically think of athletes like runners and swimmers consuming large amounts of carbohydrate-rich foods to fuel their performance, every person needs carbohydrates to provide energy for bodily functions. Breathing, maintaining body temperature, brain activity, nerve cells, developing blood cells and heart contractions all rely on carbohydrates as fuel.

Topic 3: Choosing Healthy Carbohydrates 

• Point 1: It may seem daunting to consume 225-325 grams of carbohydrates a day, but its not just all in the form of bread. While grains, such as breads, cereals, rice, crackers, etc are great sources of carbohydrates, fruits, vegetables, and fat- free or low-fat dairy foods can all contribute to your overall daily intake and can provide lots of important other nutrients at the same time! The important thing is to make sure you have variety in your diet so that you are consuming meals and foods that are nutrient dense. 
• Point 2: When choosing your carbohydrates, try to incorporate fruits that have edible peels, such as apples, pears, and peaches to increase your fiber intake. Look for whole grain breads, rice, pastas, and cereals, and try to limit or avoid refined grain foods. Starchy vegetables and legumes, such as sweet potatoes, corn, and peas.  
• Point 3: Lastly, limit your added sugar intake. Yes, your body needs sugar for important functions, however, if you are eating a diet that is high in fruits and vegetables, you are getting sugar already and don’t require you to consume additional sugars elsewhere. Plus, pastries, soft drinks, candy, and other desserts provide lots of empty calories and added sugars and provide little to no nutritional value. Not to say that you can’t ever have these things but try to focus on making them a treat instead of a part of your regular diet. 

Recap:
 

• OBJECTIVE 1: Define carbohydrates
• OBJECTIVE 2: Discuss the role carbohydrates play in your body
• OBJECTIVE 3: Explore ways to include healthy carbohydrates in your diet