By Samantha TenEyck, Dietetic Intern Over the years, carbohydrates have gotten a bad rap. However, the reduction of carbohydrates in the diet deprives the body of its main energy source and crucial micronutrients needed to stay healthy. In order to understand what carbohydrates do for the body, it is important to discern between the different types of carbohydrates. The types of carbohydrates differ based on their chemical structure. Simple carbohydrates are made up of one to two small sugar molecules and are generally known to be easier for the body to process in a quick period of time. Simple carbohydrates include juices, fruit, table sugar and honey. Complex carbohydrates are made up of multiple sugar molecules that are linked together and generally take longer for the body to breakdown or digest. Complex carbohydrates include legumes, fruits, vegetables and all starches, which includes both whole and refined grains. In most cases, whole grain options provide a higher fiber, vitamin and mineral content than refined or processed grains. So why is this important to us? Fiber, a form of complex carbohydrates do not get broken down into glucose, or sugar to be used as energy for the body. Instead, fiber passes through the gastrointestinal tract, assisting in digestion, promoting satiety and providing additional heart healthy benefits. With that being said, not all simple carbohydrates should be viewed as if they are “bad” for us- all carbohydrates are broken down into glucose to be used for energy. However, choosing whole grain options provides our bodies with additional benefits including fiber, essential fatty acids, B vitamins, vitamin E, zinc and magnesium. Body and brain together, carbohydrates are the ultimate preferred energy source. Without the fuel we receive from carbohydrates, our bodies are forced to face an alteration in energy, utilizing fat and protein as the primary energy sources. This change can wreak havoc on your lean body mass and your kidneys, forcing both to work overtime to burn muscle and fat for energy. This alteration will not only leave you feeling fatigued and stripped of the foods you enjoy, but also deprives your body of the macronutrients, vitamins and minerals essential in a healthy, balanced diet.
Overall, rather than curbing your carbohydrate intake, strive to include carbohydrate sources as one-quarter of your plate, opting for whole grains products, fruits and legumes choices when possible!
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