Unlock the Power of Carbs: The Hidden Benefits You Need to Know
In the ever-changing world of nutrition, carbohydrates often find themselves at the center of heated debates. From the popularity of low-carb diets to misconceptions about their role in weight gain, carbs have gained a reputation that is not entirely fair. What is the true value of carbohydrates in our diet? In this blog post, we will explore 1) what are carbohydrates, 2) discuss potential negative health outcomes associated with carbohydrate consumption, and 3) how carbohydrates are vital for a balanced diet.
1) What is a Carbohydrate?
When discussing carbohydrates and their impact on health, we must first take a step back and discuss what is a carbohydrate. A carbohydrate type of macronutrient. Okay, but what is that? Simply put, a macronutrient is a type of nutrient required by the body in large amounts to provide energy, support growth, and maintain bodily functions. The three main types of macronutrients are carbohydrates, proteins, and fats. We'll mostly focus on carbohydrates for this post but see picture below for information on fats and protein as well.
Carbohydrates are the body's primary source of energy. The 3 main types of carbohydrates are sugars, starches, and fibers. Sugars are simple carbohydrates and used easily for energy. Examples include raw sugar, corn syrup, fructose, molasses, honey, brown sugar, etc. Starches are more complex and need to be broken down first before they can be used for energy. Examples of starchy foods include bread, rice, pasta, cereal, potatoes, etc.. Fibers have many characteristics but typically, fiber cannot be broken down to use for energy in our bodies so they act as roughage or bulk. They improve the health of our gastrointestinal tract in addition to nourishing the bacteria in our gut (these bacteria directly and indirectly impact the health of the entire body). Fiber is mainly found in fruits, vegetables, grains, and legumes.
Refined carbohydrates are those that are stripped mostly of their vitamins, minerals, and fiber. These include foods made with processed sugars and refined flours such as cookies, cakes, white bread products, breakfast cereal, etc.
Although there are various recommendations on what exact amount of carbohydrate we should consume each day, our needs vary depending on many factors such as activity level, energy needs, chronic disease conditions, pregnancy, breastfeeding, etc. Rather than focus on counting carbohydrates, I prefer to focus on the type of carbohydrate consumed with choosing complex carbohydrates and fiber rich sources (e.g. fruits, vegetables, legumes, and whole grains) as the main carbohydrates in the diet.
Examples of foods with carbohydrates:
Grains (e.g., white rice, brown rice, corn, oatmeal, breads, etc.): White, refined grains are more simple carbohydrates while whole grains are more complex.
Vegetables (e.g., potatoes, carrots, beets, squash, etc.): Vegetables vary in starch and fiber contents. For example, potatoes are high in starch while broccoli is higher in fiber and low in starch.
Fruits (e.g., apples, bananas, peaches, berries, etc.): Fruits vary in sugar content. Some fruits are very high in fructose such as peaches while some are much lower such as berries.
Legumes (e.g., beans, lentils, peanuts, etc.): Legumes are typically high in fiber.
Dairy (e.g., milk, cheese, etc.): Dairy has a natural sugar in it called lactose.
Macronutrients and Examples
Carbohydrates
Function: Primary energy source, broken down into glucose for cellular energy, provide sources of fiber for GI health, and provide many vitamins and minerals
Sources: Whole grains (e.g., brown rice, oatmeal), vegetables (e.g., potatoes, broccoli, onions), fruits (e.g., apples, bananas), legumes (e.g., beans, lentils). Dairy (e.g. milk, yogurt)
Proteins
Function: Building and repairing tissues, acting as enzymes, regulating processes (such as hormone functions), transporting and storing various substances throughout the body, fluid balance, and supporting immune function
Sources: Animal products (e.g., chicken, fish, eggs), plant-based sources (e.g., beans, quinoa, lentils), dairy products (e.g., milk, yogurt)
Fats
Function: Concentrated source of energy, important for the absorption of fat-soluble vitamins (A, D, E, and K), provide insulation, protect vital organs, build hormones, regulate temperature, both contribute to and fight against inflammation, and participate in cell functions.
Sources: Oils (e.g., olive oil, avocado oil), nuts and seeds (e.g., almonds, flaxseeds), fatty fish (e.g., salmon, mackerel), animal sources (e.g. butter, fatty cuts of meat), fatty plant sources (e.g., avocados, coconuts), fat dairy (whole milk, whole milk yogurt, cheese)
2) Potential Negative Health Outcomes Associated with Carbohydrate Consumption
While carbohydrates are essential for a balanced diet, certain types and excessive consumption can have negative health impacts. Here are some potential negative aspects of carbohydrates:
Weight Gain
Foods high in simple sugars and refined carbohydrates can be calorie-dense, leading to overconsumption and weight gain. Refined carbs also can cause rapid spikes and subsequent drops in blood sugar levels, leading to increased hunger and overeating.
Blood Sugar Spikes and Insulin Resistance
Simple carbohydrates, such as those found in sugary snacks and drinks, are quickly absorbed, causing rapid spikes in blood sugar levels. These frequent spikes in blood sugar can lead to increased insulin production. Over time, this can cause insulin resistance, a risk factor for type 2 diabetes.
Nutrient Deficiency
Refined carbohydrates often lack many nutrients other than sugar. These "empty calories" contribute to calorie intake without adding helpful nutritional value. High intake of refined carbs can displace healthier, nutrient-rich foods from the diet.
Impact on Dental Health
Sugary foods and drinks can contribute to tooth decay and cavities, as bacteria in the mouth feed on sugars and produce acids that erode tooth enamel.
Digestive Issues
Many refined carbohydrate foods such as baked goods, white breads, white rice, etc. are low in fiber, which is essential for healthy digestion. A diet low in fiber can lead to constipation, other digestive problems, and overall poor health. Excessive intake of simple sugars can negatively impact gut health by promoting the growth of harmful intestinal bacteria and yeast.
Increased Risk of Inflammation and Chronic Diseases
Studies suggest that diets high in refined carbohydrates and sugars can promote inflammation in the body, contributing to both chronic inflammatory conditions (such as arthritis) and an overall inflamed state of the body that increases risk of other diseases. Diets high in refined carbohydrates and sugars are associated with an increased risk of obesity, chronic diseases, and metabolic syndrome, a group of conditions that increase the risk of heart disease, stroke, and diabetes.
3) Carbohydrates Are Vital for a Balanced Diet
Carbohydrates, when chosen wisely, offer numerous health benefits. They are essential for providing energy, supporting bodily functions, and promoting overall well-being. Here are some key benefits of carbohydrates, the role of antioxidants found in many carb-rich foods, and the importance of fiber:
Nutrient Density
Carbohydrates are the body's main source of energy. They are broken down into glucose, which is used by cells, tissues, and organs for fuel. This source of energy is particularly important for brain function, physical activity, and overall metabolic processes. Whole grains, fruits, vegetables, and legumes are rich in essential vitamins and minerals. These foods provide important nutrients such as B vitamins, iron, magnesium, and potassium.
Supports Physical Activity
Carbohydrates are crucial for athletes and physically active individuals, as they replenish glycogen stores in muscles. Adequate carb intake improves endurance and performance.
Antioxidants in Carbohydrate-Rich Foods
Antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation. They protect cells from damage, reducing the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders.
Examples of Sources of Antioxidants in Carbs
Fruits: Berries (blueberries, strawberries), citrus fruits (oranges, lemons), apples, and grapes are rich in antioxidants like vitamin C, flavonoids, and polyphenols.
Vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, Brussels sprouts), and root vegetables (carrots, sweet potatoes) contain antioxidants like carotenoids, vitamin C, and vitamin E.
Whole Grains: Brown rice, oats, quinoa, and barley are sources of phenolic acids and flavonoids, which have antioxidant properties.
Legumes: Beans, lentils, and peas are rich in polyphenols and other antioxidants.
Digestive Health
Fiber promotes healthy digestion by adding bulk to stool and preventing constipation. It supports regular bowel movements and a healthy gut microbiome. A healthy gut microbiome is necessary for optimal health. It can impact nearly every organ system in the body directly and indirectly.
Blood Sugar Control
Soluble fiber slows the absorption of sugar, helping to regulate blood sugar levels and prevent spikes. It can be particularly beneficial for individuals with diabetes or insulin resistance.
Cholesterol Management
Soluble fiber binds to cholesterol in the digestive system, helping to lower LDL cholesterol levels. Reducing LDL cholesterol can play an factor in lowering the risk of heart disease.
Satiety and Weight Management
Fiber-rich foods promote a feeling of fullness, which can help control appetite and reduce overall calorie intake. This can be beneficial for weight management and preventing overeating.
Colon Health
A high-fiber diet is associated with a reduced risk of developing colorectal cancer. Fiber supports the production of short-chain fatty acids, which have anti-inflammatory effects in the colon.
Use Carbohydrates to Build a Healthy Plate
Carbohydrates are more than just a source of energy; they are a vital component of a balanced diet that offers numerous health benefits. From providing essential nutrients and powerful antioxidants to promoting digestive health and weight management, the right carbs can significantly enhance your well-being. Embrace the power of healthy carbohydrates by incorporating a variety of whole grains, fruits, vegetables, and legumes into your diet. Your body will thank you for it!
