CARBS! Good or bad?
Carbohydrates, are they all bad for you?
Carbohydrates, also know as sugars are substances made of Carbon, Oxygen and Hydrogen.
They are one of the 3 macro nutrients (carbs, proteins and fats). That means that they are used create fuel/energy so the body systems and muscles can function properly.
Most diets will paint carbohydrates as the devil, the one that make you gain weight. But are all carbs bad for you?
Lets remember that within the carbohydrates came is the fiber. And fiber is very good for you, will get your bowel functioning properly and prevent constipation, polyps and diverticulitis.
There is two kinds of carbohydrates, SIMPLE and COMPLEX. The difference is in their chemical structure. This is what decides how quickly the sugar is absorbed and therefore how fast glucose and insulin will increase in blood
Simple carbohydrates, contain just one or two sugars, making them easily to absorb. Examples of simple carbs are Fructose (found in fruits) and galactose (found in dairy) Because the can be easily break down and be absorbed they will quickly transform to glucose and enter the blood stream. If energy is not consume (as in exercise), this will be stored as glycogen in the liver. If the glycogen deposits are full, then they would be stored as fat.
Carbohydrates are also in the processed food as sweets, which not only raise glucose in blood fast but they are also know as "empty calories", which means they have the calories,, but do not provide any essential vitamins or minerals.
Have you ever grab a chocolate bar, with the purpose of waking up and have more energy? What happens next? You would have a surge of energy, that will soon drop, and you will feel tired again.
So, SImple Carbs are bad because:
1. Create High Glucose levels
2. Empty calories, will make you gain weight
3. Lack fiber and nutrients
3. Higher risk of developing Diabetes and Cardiovascular diseases
Complex carbs: Are carbs that have 3 or more sugars in their chemical structure. Which makes it break down and absorption slower. Therefore the glucose curve in blood wont spike but slowly elevate, giving you an sense of steady and longer energy and satiety.
Examples of complex carbs are whole grains, vegetables and legumes. Which are also the less processed foods.
Complex carbs will provide a valuable amount of fiber, helping you control sugar and cholesterol levels in blood.
Complex Carbs are good because:
1. High Fiber content
2. Low Glycemic Index
3. Helps you feel full, avoiding overeating.
4. Will help you balance Cholesterol and glucose levels.
What is a Glycemic index:
Because not all carbs are the same, each one is attributed a Glycemic index number. This number is a ranking of how the glucose levels react with different foods
Glycemic index can be:
1. Low, less than 55: means the carbohydrate is slowly absorbed and therefore the glucose levels elevate less and more steady, and the same happens with the insulin levels.
2. Medium, between 55 to 70
3. High, more than 70. A GI of over 70, is the opposite, it means that foods will elevate excessively and too fast the glucose and insulin levels, creating a higher risk of Diabetes an its complications, Higher risk of cardiovascular diseases and/ or stroke.
For a list of foods and their GI visit :
https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/the-glycemic-index
