From HealthNewsDigest.com
Sorting Our Carbohydrates
By
Jan 17, 2010 - 2:45:37 PM
(HealthNewsDigest.com) - Carbohydrates, carbs, complex carbs, simple carbs, good carbs, bad carbs – help! In the last decade carbs have become a misunderstood nutrient. We went from high carb to low carb to being told to choose specific carbs. Before you can shop and eat wisely, you need to understand carbs.
Carbohydrates are the sugars, starches, and fibers found in food. All plant foods -- fruits, vegetables, beans and grains -- are rich in carbohydrates. Fruits have more sugar. Vegetables, beans and grains have more starch. Both have fiber. Sugars and starches are your body’s main sources of fuel (calories).
Sugar is a very important source of fuel. During digestion sugar molecules enter the bloodstream and travel to your body’s cells and to your brain where they are burned for energy. There are different types of sugar – simple sugars and others that are more complex.
Glucose is a simple sugar found in plants, animals, and in your blood as blood sugar. It is the only source of energy used by your brain. Fructose (fruit sugar) is also a simple sugar. Other sugars, sucrose (table sugar), lactose (milk sugar) and maltose (cereal sugar) are made up of two simple sugars that are broken apart in digestion before they can be burned for energy.
Starch, the main form of carbohydrate found in most plants, is a more complex substance made up of many sugar molecules. During digestion the larger starch molecule is slowly broken apart to yield smaller sugar fragments which are sent to the cells in your body and to the brain to be used for energy.
Starch can be changed into many different forms. Corn syrup is made from corn starch. Modified starch is used to stabilize gels in yogurt, pudding, whipped toppings and ice cream. Some starches are used to make light, lower calorie versions of foods like ice cream, breads, cookies, and cakes by adding more bulk or substance. One type, resistant starch, acts like fiber because it “resists” digestion and is not used by the body for energy. Researchers are currently looking at the health benefits of eating more resistant starch which is found naturally in potatoes, beans, and cereals.
You should know:
If you eat more sugar or starch calories than your body needs, the leftover will be stored as fat.
Fiber is the carbohydrate that makes up the woody or gummy parts of plants. Our bodies can’t digest or absorb it, so fiber is not used as a source of energy in the same way that sugars and starches are used. But fiber plays a big role in a healthy diet. It provides protection against a number of diseases and is very important to the health of your digestive tract and immune system.
What is the difference between simple carbs and complex carbs? Simple carbohydrates are foods that contain a lot of sugar -- syrups, jelly, honey, soda, and molasses. Complex carbohydrates are foods that contain a lot of starch -- whole grains, cereals, beans and vegetables. Complex carbs are rich in fiber, vitamins and minerals. Simple carbs – foods high in sugar – can have either added sugar or natural sugar. Those with added sugar – cakes, candy, cookies, fruit drinks, soda and jelly -- are usually poor sources of important nutrients. But those foods with natural sugars -- milk, yogurt, fruits, fruit juice, honey and unsweetened yogurt – are rich in important vitamins and minerals, making them healthier choices.
What is the difference between a good carb and a bad carb? Complex carbs -- those foods high in starch -- are sometimes called good carbs. Foods high in sugar or those that are refined, like white flour and pasta, are referred to as bad carbs. These terms can be misleading and are used more by food marketers than food professionals. There is no question that foods high in sugar like table sugar, candy, cake, cookies, and soda are not the best carb choices. Choose these less often. But milk, yogurt and fruits are also high in sugar and they are good choices and should be part of a healthy diet.
Most Americans eat about 50% of their daily calories as carbohydrates. Very few eat enough fiber. Almost everyone eats too much sugar. We all need to choose carbs more wisely.
For more information about choosing and using carbs to your advantage look for The Ultimate Carbohydrate Counter, 3rd Ed. available from Pocket Books
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with 12 current titles and sales in excess of 7.5 million books. The books are widely available at your local or on-line bookseller.
Current titles include:
The Calorie Counter, 5th Ed., 2010
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Complete Food Counter, 3rd ed., 2009
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
The Diabetes Carbohydrate and Calorie Counter, 3rd Ed., 2007
For more information on Jo-Ann and her books, go to www.TheNutritionExperts.com.
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