Carbohydrates

Do you know what carbohydrates are? Carbohydrates are one of the main types of nutrients and they are the most essential source of energy for your body. Your digestive system changes carbohydrates into glucose, which is blood sugar. Your body breaks down this sugar for energy to fuel your cells, tissues and organs.1 Carbohydrates fall under two categories as simple or complex. The difference between the two types of carbohydrates is the chemical structure and how rapidly the sugar is absorbed and digested. Simple carbs are digested and absorbed more efficiently than complex carbohydrates.

• Simple carbohydrates contain just one or two sugars, such as fructose (found in fruits) and galactose (found in milk products). These single sugars are called monosaccharides. Carbs with two sugars such as sucrose (table sugar), lactose (from dairy) and maltose (found in beer and some vegetables) are called disaccharides. Simple carbs are also in candy, soda and syrups. However, these foods are made with processed and refined sugars which do not have vitamins, minerals or fiber. They are called "empty calories" and can lead to weight gain.1
• Complex carbohydrates (polysaccharides) have three or more sugars. They are often referred to as starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole-grain breads and cereals.1 Complex carbohydrates are harder to digest due to the bond between the sugars.

Eating numerous amounts of carbohydrates can lead to an increase in overall calorie intake, which can lead to obesity. Not consuming enough carbohydrates can cause a lack of nutrients or malnutrition. when consuming too much of carbohydrates the body tends to create fat.

Good carbs are low or moderate in calories, high in nutrients, devoid of refined sugars and refined grains, high in naturally occurring fiber, low in sodium, low in saturated fat, and very low in cholesterol and trans fats.2 Bad carbs are high in calories, full of refined sugars, like corn syrup, white sugar, honey and fruit juices, high in refined grains like white flour, low in many nutrients, low in fiber, high in sodium, high in saturated fat, and high in cholesterol and trans fats.2

References:

1Szalay, B. J. (2015). What Are Carbohydrates? Retrieved January 31, 2016, from http://www.livescience.com/51976-carbohydrates.html

2Carbohydrates: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved January 31, 2016, from https://www.nlm.nih.gov/medlineplus/ency/article/002469.htm