You’ve Heard Carbohydrates Are Important, But Why?
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Carbohydrates (carbs) are sugar molecules that provide your brain and body with energy.
Carbs have been blamed for causing obesity, diabetes, and other health problems. While certain types of carbs can contribute to weight gain and disease development, all carbs are not created equal.
Incorporating healthy carbs into a balanced diet can provide you fuel to get through the day. However, understanding the type and amount your body needs is key, especially if you have diabetes.
This article discusses the importance of carbohydrates, how many to consume each day, and the best dietary sources.
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Nutritionally, Why Are Carbohydrates Important?
Carbohydrates, protein, and fat are the macronutrients your body needs to function optimally. There are three main types of carbohydrates found in the foods we eat—sugar, starch, and fiber.
Your body breaks down sugar and most starches into glucose (sugar), which is absorbed by the bloodstream and used as energy.
Types of Carbohydrates
Carbohydrates are classified as simple or complex depending on the food’s chemical structure and how quickly they are digested and absorbed.
The body quickly digests and breaks down simple carbohydrates to provide a quick burst of energy. Some healthy foods, like fruit and milk that contain simple carbs, are good sources of vitamins, minerals, and other beneficial compounds.
However, simple carbs are also found in less healthy foods like sugary sodas and processed snacks that are high in calories yet low in health-promoting nutrients. Foods with added sugar tend to cause an energy crash after the sudden burst of energy is gone.
Starches are complex carbohydrates made from long chains of sugar molecules. They are digested slower than simple carbs, supplying a more steady release of sugar into the bloodstream.
Fiber is a type of complex carbohydrate that is not broken down by the body. This means it doesn’t cause blood sugar spikes like other carbs. Fiber also helps with digestion and keeps you full for longer.
Are Carbs Important for Building Muscle?
Carbohydrates are essential for building muscle as they play a role in replenishing glycogen, a stored form of energy in the muscles and liver. This energy makes it easier to continue exercising.
Athletes who do not consume enough high-quality carbs to replenish muscle glycogen stores fully can experience a decline in performance. You may not build as much muscle as you would with adequate carb intake.
If you exercise for over one hour, aim to consume healthy, complex carbohydrates two hours before and after working out. For intense workouts lasting several hours, aim to eat 50–100 calories of fast-digesting carbohydrates like yogurt or dried fruit every 30 minutes.
How Many Carbs a Day?
Most individuals, including pregnant people, should get 45% to 65% of their daily calories from carbohydrates. Added sugar should be limited to less than 10% of daily calories. Experts recommend that healthy athletes consume 3–12 grams (g) of carbohydrates per kilogram (kg) of body weight (g/kg) per day for optimal performance.
However, how many carbs a person needs depends on training intensity, current health, and weight. Talk with a healthcare provider or a registered dietitian for guidance on how much carbs you should consume.
Importance of Carbs in Other Health Goals
No matter your health goals, complex carbs offer many health benefits and can be included in a balanced diet.
Weight Loss
Complex carbs tend to be a rich source of fiber, which is known to help promote satiety and weight management. One analysis associated higher intakes of dietary fiber with weight loss and better adherence to a reduced-calorie diet in adults with overweight or obesity.
There’s no one-size-fits-all carbohydrate goal for weight loss. However, eating too many carbs can make weight loss difficult, especially if you eat too many simple carbs. Cutting back on these foods can help you eat healthier and achieve a healthy weight.
A low-carb diet consisting of 25–150 g of carbs daily may be safe for weight loss. However, its long-term effects are uncertain, and the diet can be challenging. Low-carb diets should be followed under the guidance of a healthcare provider and/or registered dietitian.
Managing Diabetes
When managing diabetes, the type and amount of carbs you consume can affect your blood sugar levels.
Simple carbs are quickly absorbed and digested, which can cause blood sugar levels to spike. On the other hand, complex carbs contain fiber and other nutrients that take longer to digest, causing a slower rise in blood sugar. Pairing carbs with foods that have protein and fat can further help control your blood sugar levels.
Consistent meal timing and consuming the same amount of carbs at each meal can also help. Using the Diabetes Plate Method is one of the easiest ways to enjoy balanced meals and keep your blood sugar stable.
This method involves filling half a 9-inch dinner plate with non-starchy vegetables, one-quarter lean protein, and one-quarter higher-carb foods.
Heart Disease Prevention
Regarding heart health, the quality of carbohydrates might be more important than the quantity of them.
Whole grains and other complex carbs have fiber and other nutrients that protect against heart disease. Fiber improves heart health by preventing the absorption of some dietary cholesterol and fat, which can lower triglyceride and cholesterol levels.
However, higher intakes of added sugar have been associated with a higher incidence of cardiovascular disease and high triglyceride levels.
One study found that adding one to two servings of simple carbs raised the risk of heart disease by 10% to 20%, while the same amount of whole grains lowered the risk by 10% to 20%.
Foods With Healthy, Complex Carbs
Some complex carb choices are healthier than others. Unrefined whole grains contain all three parts of the kernel—the bran, germ, and endosperm. The bran and germ provide fiber, B vitamins, and antioxidants.
In contrast, refined grains like white rice and pasta have been processed to remove the bran, germ, fiber, and nutrients in them.
Examples of high fiber, low sugar complex carbs include:
- Quinoa
- Brown rice
- Oatmeal
- Popcorn
- Bulgur
- Wild rice
- Whole-wheat flour
- Whole-grain barley
- Millet
- Whole-wheat pasta or bread
Starchy veggies like sweet potatoes, legumes, and fruit are nutritious sources of complex carbs. Leave the skin on fruits and vegetables to increase their fiber content and nutritional value.
Foods With Unhealthy, Simple Carbs
Simple carbohydrates are typically found in overprocessed foods or those with added sugar. These foods usually have little to no nutritional value and can lead to adverse health effects when consumed in excess.
Examples of foods with simple carbs include:
- Foods with added sugar, such as desserts and sweet snacks
- Fruit drinks
- Non-diet soda
- Candy
- Table sugar
- Processed foods like crackers, breakfast cereal, granola bars, and potato chips
How to Count Carbs on Nutrition Labels
You can find out how many grams of carbs are in packaged foods by checking the Nutrition Facts label. You’ll also want to note the serving size and the number of servings per container. If you eat more or less of the serving size listed on the label, the number of carbs and other nutrients will change accordingly.
For example, if you consume two servings of food, you’ll need to double the total amount of carbs, calories, and other nutrients on the food label.
Summary
Carbohydrates are sugar molecules that provide your brain and body with energy. Complex carbs are digested more slowly, which can contribute to sustained energy, stable blood sugar levels, and satiety. The best foods with healthy, complex carbs are whole grains, vegetables, beans, and legumes.
Simple carbs are broken down quickly to be used for energy. They’re found naturally in healthful foods such as fruit and dairy. However, simple carbs are also found in table sugar, soda, and candy that lack nutritional value and can contribute to weight gain when consumed in excess.
One of the best ways to avoid foods with unhealthy, simple carbs is to choose whole foods whenever possible.
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