In the era of fad diets, it may be easy to be deceived into thinking that all carbohydrates are bad. Sure, some forms are inherently “bad” however, carbohydrates are the body’s main source of energy and are an essential part of a healthy diet.
There are three main forms of carbohydrates: sugar, starch, and fiber. Complex carbohydrates contain two simple sugars that are bonded together (polysaccharides), whereas simple carbohydrates contain one (monosaccharide) or two (disaccharide) sugar units. Simple sugars include glucose, fructose and galactose, and lactose, sucrose and maltose.
Simple Carbohydrates
These types of carbohydrates are found in a variety of foods, from fruits, vegetables, and
dairy products to candy, cakes, sweetened beverages and cookies. It is important to note that some sugar is found naturally in foods while some has been added to foods. For instance, the sugar found in whole fruits, vegetables, and unsweetened dairy products are natural sources. The primary sugar in milk and dairy products is lactose, whereas fruits tend to contain higher amounts of fructose and sucrose, and vegetables contain varying amounts of sucrose.
The most common type of added sugar in an American diet is high fructose corn syrup, which is made up of near equal parts of sucrose and fructose. Added sugars are prevalent in baked goods, candies, sweetened beverages (juices, sodas, energy drinks, alternative milk products (almond, soy, cashew milks) and dairy products (ice cream, puddings, flavored milks). Excessive consumption of added sugars in foods and beverages may lead to obesity, heart disease, diabetes, fatty liver, and dyslipidemia.
Complex Carbohydrates
Whole grains, potatoes, beans, peas, and lentils are all considered complex carbohydrates because they contain more than two simple sugars. When choosing what grains to consume, pick whole grains such as brown rice, 100% whole grain/wheat breads and pastas, and quinoa. Whole grains are made using the bran, sperm and endosperm of a seed and contain more fiber, vitamins, minerals and protein compared to processed and refined grains.
The daily recommendation for grain consumption is 3-8 ounces depending on age and sex. Consuming whole grains over refined grains is associated with better postprandial blood sugar control, as well as with a reduced risk of all-cause, cancer, and cardiovascular disease mortality.
Starch
Starch is a type of complex carbohydrate and is found in plant food sources such vegetables, grains, and beans/legumes. Starch in food acts as a structural component and breaks down into glucose in the body to be used for energy or stored in the liver and skeletal muscles as glycogen.
Starch is found in rice, cereals, oats, and other grains, as well as in vegetables including potatoes, yams, sweet potatoes, corn, carrots, and peas, beans and legumes. These foods contain various vitamins, minerals and antioxidants (vitamins C & E, beta-carotene) that other food sources cannot supply to the body.
Fiber
Fiber does not provide any calories, are not broken down by digestive enzymes, and come in two forms: soluble and insoluble. Both types of fiber are vital to bowel and digestive health, chronic disease prevention, weight management, and blood sugar control. The daily recommendations for fiber intake for men and women under the age of 50 is 38g and 25g respectively, whereas men and women over the age of 50 should consume 30g and 21g per day respectively.
The Bottom Line
When choosing the types of carbohydrates to consume, use nature as your guide. The Dietary Guidelines for Americans recommends consuming 45-65% of daily calories from carbohydrates and limiting intake of foods containing added sugars to less than 10% of total calories per day. A healthy diet should include 5-7 servings of fruits and vegetables, 3-8 ounces of grains each day, and 21-38g of fiber per day depending on age and sex. Try picking a different color fruit or vegetable when planning meals and snacks to ensure you are consuming a variety of vitamins, minerals, and antioxidants.
Comments