Do you count Carbs? Do you know someone who does? I'm sure you've heard that there are Good Carbs and Bad Carbs. But, what exactly are Carbs? What is it that we are counting?
Carbohydrates are one of the four major classes of organic compounds in living cells. They are produced during photosynthesis and are the main sources of energy for plants and animals. The term carbohydrate is used when referring to a saccharide or sugar and its derivatives. Carbohydrates can be simple sugars or monosaccharides, double sugars or disaccharides, composed of a few sugars or oligosaccharides, or composed of many sugars or polysaccharides.
Monosaccharides: fruits, berries, vegetables and honey.
Disaccharides: table sugar, sugar beet, sugar cane and fruits.
Oligosaccharides: grains and vegetables
Starch polysaccharides: cereals, whole grains, rice, pasta, potatoes, peas, corn and legumes.
So, basically Carbs are sugars that give you energy. They are also a source of calories that our bodies need to maintain body weight.
Carbs are found in four of the major food groups: whole grains, fruit, vegetables, and dairy products. With so many different forms of Carbohydrates, it can be difficult to distinguish which are truly beneficial and which are not. All carbohydrates break down into sugar in your blood, which cause your pancreas to release insulin that transport sugar to your cells for energy. However, the rate at which food breaks down into sugar determines if your energy levels are going to be stable or climb quickly then crash. Fiber found in carbohydrates slows digestion and helps keep energy levels and hunger in check.
So, the more Fiber in your Carbohydrate the better.
Fiber also slows down the absorption of other nutrients eaten at the same meal. This may help prevent peaks and valleys in your blood sugar levels, reducing your risk for type 2 diabetes. Certain types of fiber found in oats, beans, and some fruits can also help lower blood cholesterol. As an added plus, fiber helps people feel full, adding to satiety.
The problem is that the typical American diet is anything but high in fiber.
So, Good Carbs are: plant foods that deliver fiber, vitamins and minerals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. You can’t call a carb “good” without considering its fiber content.
And Bad Carbs? Well, that's pretty easy: Sugars, “added” sugars and refined “white” grains.
Sugars, refined grains and starches supply quick energy to the body in the form of glucose. That’s a good thing if your body needs quick energy, for example if you’re running a race or competing in sports. But, most of us on the average day are not and do not need that kind of sugar. Did you know that the average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s recent nationwide food consumption survey. That’s about 320 calories in ADDED sugar.
Added sugars are sugars and syrups that are added to foods, either at the table or during processing or preparation. Added sugars supply calories but few or no nutrients.
So, what are the BEST Carbs you can eat?
Fruits, Vegetables, 100% Whole Wheat Products, Oatmeal and Legumes.
In summary: A Low Carb diet isn't nearly as important as a GOOD Carb diet.
