Difference between good carbs and bad carbs
Carbohydrates are a hot topic in the nutrition world. In one arena, we hear how wonderful carbohydrates are for exercise performance and metabolism, then the next day we hear about a recent study showcasing the potential damaging blood sugar effects of carbohydrate consumption. This constant back and forth leaves the general public dazed and confused on whether carbs are good or bad for our health. The truth is, like with most foods, there are good carbs and unhealthy carbs. How is one of tell the difference? It can be a bit confusing.
With the rise in certain diets, such as the low-carbohydrate diet or high-fat keto diet, this adds to the bombardment and confusion surrounding carbohydrates. It’s no wonder so many of us aren’t quite sure which direction to go. Should we avoid carbohydrates or eat them? Should we be counting them?
What Are Carbohydrates?
A carbohydrate is a molecule that consists of carbon hydrogen and oxygen atoms that is usually of a hydrogen-oxygen atom ratio of 2:1. Carbs are one of the three macro-nutrients like protein and fat that we need in varying amounts to meet and sustain our metabolism and energy levels. When we consume carbohydrates, our digestive tract converts them into glucose. This glucose is then burned to produce heat and adenosine triphosphate (ATP). ATP is a molecule that stores and releases energy as needed by the cells in our body.
Carbohydrates comprise three categories:
Sugars: The first are sugars, which are sweet, small-chain carbohydrates. Some prime examples of sugars are glucose, sucrose, galactose and fructose.
Long-chain glucose: The second type of carbohydrate are composed of long-chain glucose molecules, which get broken down into glucose in the digestive tract.
Fiber: The last type of carbohydrate is fiber, which we do not have the capacity to break down. However, our gut bacteria has the capacity to extract some of that fiber as fuel and convert it into short chain fatty acids. High-fiber foods are also great sources of prebiotics, which serve many functions in the body — like providing fuel for our gut bacteria.
Neuroscience suggests that dietary prebiotics can improve non-REM and REM sleep after a stressful event — one benefit of good carbs that provide fiber.
How exactly does glucose get converted into energy? Glucose gets converted into energy with or without oxygen. It gets transformed into energy with oxygen in the cell organelle called mitochondria. The byproduct of this process involves ATP, heat and carbon dioxide. Our bodies use the glucose as a fuel source for the cells in the body, tissues and organs. Any excess sugar gets stored in the liver and muscle tissues as glycogen, where it can be accessed at a later time. When the glucose gets transferred into energy without the presence of oxygen, the end result is lactic acid, which causes muscle soreness.
Good Carbs vs. Bad Carbs
How do we tell the difference between good carbs and bad carbs? It’s important that we understand the type of carbs we eat because the type dictates how the carbs respond in the body. Whole, unprocessed carbs are considered healthy carbs. Some examples include sweet potatoes, bananas, potatoes, brown rice, yucca, legumes and dates. All these foods have their nutrients intact and have been minimally altered to impact the nutritional value of the food.
Refined carbs are carbohydrates without the fiber content present. They have been altered in such a way that the processing methods strips the food of the many key vitamins, minerals and fatty acids. Examples of refined carbs include fruit drinks, white flour, white rice, white pasta and pastries. Healthy carbs impact insulin levels in the body much differently than refined, processed carbs do.
Researchers found that intake of bad carbs lead to an increased risk of cardiovascular disease and obesity. Processed carbs lead to a constant blood sugar fluctuation throughout the day, thus impacting overall human performance and longevity.
Researchers examined the harmful effects of high glycemic index and high glycemic load foods like processed carbs. The intake of bad carbs correlated with impaired glucose intolerance, greater insulin concentrations circulating throughout the bloodstream, and an overall increased risk for diabetes.
Best Good Carbs
Sweet potatoes
Bananas
Potatoes
Brown rice
Dates
Buckwheat
No comments