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Carbs are much maligned these days. In their simplest forms, carbohydrates are the source of all food. (Think sun, water, carbon and voila you get carbohydrates!)
Carbohydrates are classified as simple (sugars) and complex (starches and fibers). We also refer to carbs as refined when they have been processed to create certain 'desired' properties in a product or unrefined when they are in their natural states. Regardless of whether they are refined or not, all carbohydrates yield 4 kcal per gram of carbohydrate.
While almost all foods contain carbohydrates (except perhaps some lipids), we look to fruits, vegetables, grains and legumes as the preferred sources. More and more evidence points to the need to limit refined carbohydrates in favor of unrefined, thus the idea behind eating whole foods- that is, foods that are as close to their natural state as possible.
Simple Carbohydrates-Sugars
Simple Carbohydrates-Sugars
Sugars are the most basic form of carbohydrate- such as glucose, fructose, lactose, sucrose. While the brain and a few other human cells require glucose for energy, there is NO requirement to consume glucose because all carbohydrates can be broken down into glucose. However, glucose in the form of table sugar (sucrose) is everywhere in processed foods. The recommendation is to consume no more than 5 to 10% of total daily calories from added sugar (not naturally occurring in complex carbs).
How in the world do you know if you are consuming more than 10% of your calories from added sugar?
Want to explore more deeply into sugar science?
Check out this great resource from the University of California at San Francisco: UCSF Sugar Science
Complex Carbohydrates - Starches and Fibers
Complex Carbohydrates - Starches and Fibers
Starches are simply chains of sugars- storage units- that take longer to breakdown and therefore are good energy sources. Fibers are even more complex carbohydrate structures that make up plant walls. While they are not digested for energy like starches, they are critical for healthy function of the digestive tract.
Here's the bottom line why carbohydrates of the complex variety are so important!
Dietary fiber:
- slows absorption of glucose to prevent sugar spikes in the blood;
- delays emptying of food from stomach to the small intestine, leading to sense of fullness;
- binds up cholesterol and other fats into feces for excretion- that means lower serum lipid levels;
- increases bulk of feces to aid in elimination of waste and prevent constipation.
Listen to the podcast Science Friday- Carbohydrates from the NPR show "Science Friday" for further exploration of this topic.
Factors to consider when making carbohydrate choices
Factors to consider when making carbohydrate choices
Older Adults and Carbs: Bottom line, healthy older adults (all humans, really) benefit from eating unrefined, unprocessed complex carbohydrates from whole fruits, vegetables, grains and legumes. Fiber, antioxidants, vitamins and minerals- YES!
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