Carbohydrates

What Are Carbohydrates?

A carbohydrate is one of three major macronutrients that our bodies need.  This means that our body needs large amounts of these.  Carbohydrates are basically sugars and fibers.  Our bodies need carbohydrates for energy and for normal bodily functions (such as moving waste out of the body, breathing, and brain activity).  There are two types of carbohydrates: simple sugars (or simple carbohydrates) and complex sugars (or complex carbohydrates).

Simple sugars, such as table sugars and candies, are broken down and digested quickly.  They provide very short-term energy for the body.  Complex sugars, like pastas and grains, take more time to break down and digest.  They provide more long-term energy, and can be stored in the liver as the form of glycogen for later use.  Complex sugars contain more vitamins and minerals, while simple sugars tend to have insignificant amounts.  Both sugars contain four grams of calories per gram.  Fibers are also a form of carbohydrates, they help in your body's digestion.  Our bodies cannot break down fibers; therefore, eating fibers make you feel fuller for a longer period of time.

Good Carbs vs. Bad Carbs

It is easy to consume sugars throughout the day.  They are in the cereal you eat for breakfast, the can of juice you drink at lunch, and your after school candy bar.  We consume sugars mindlessly, and most of the time, the sugars we eat are unhealthy.  Usually simple sugars are the unhealthy carbs.  Foods like cake, candy, gummies, and donuts are all bad for your health and contain simple sugars.

Eating these foods give you short bursts of energy, making you feel the need for more energy shortly after.  45-60% of your daily caloric intake should be carbohydrates.  Some healthy sources of carbohydrates are:

• Fruits: apples and grapes
• Vegetables: beans
• Whole grains: brown rice and whole wheats
• Starches: potatoes, pumpkin, and squash
• Dairy: cheese, milk, yogurt

Look out for processed foods, these foods have less natural nutrients because they were stripped while the foods were being processed.  Some examples of processed foods you should replace are white rice and white bread.  These can be replaced by brown rice and bread.  Eating healthy carbohydrates helps reduce the risk of heart disease, diabetes, and obesity.

Some people who are lactose intolerant can consume small amounts of dairy.  If you are unable to consume any dairy at all, consider alternate choices.  We give you some examples of alternate sources in 3 Day Meal Plan.

Carbohydrate Deficiency

If you are not consuming enough carbohydrates you may experience the following:

• Fatigue
• Low blood sugar
• Unhealthy weight gain
• Increased risk of heart disease
• You will most likely turn to fattening foods to replace the carbs that you are missing

References:

http://www.briancalkins.com/simplevscomplexcarb.htm

http://healthyeating.sfgate.com/rid-processed-carbohydrates-3686.html

http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-essential-nutrients

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/grains-and-starchy-vegetables.html

http://www.cdc.gov/nutrition/everyone/basics/carbs.html

http://www.sciencelearn.org.nz/Contexts/Food-Function-and-Structure/Science-Ideas-and-Concepts/Macronutrients

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/the-3-primary-macronutrients-and-their-importance.html#b

http://helpguide.org/life/healthy_eating_diet.htm

www.mckinley.illinois.edu/handouts/macronutrients.htm

http://healthyeating.sfgate.com/can-happen-lack-carbohydrates-5999.html

http://www.livestrong.com/article/482734-the-effects-of-a-deficiency-of-carbohydrates/

Pictures:

http://www.lucilleroberts.com/blog/wp-content/uploads/2013/03/Carbs.jpg

http://www.growmelove.com/wp-content/uploads/2014/02/simple-carbs.jpg