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Carbohydrates

Here’s the Difference

The amount of carbs we should consume is a highly debated topic. We need some carbs to function well, but they could also contribute to weight gain and other health conditions. Some carbs may be healthier for us than others.

The dietary guidelines suggest that we get about half of our calories from carbohydrates. On the other hand, some claim that carbs may lead to obesity and type 2 diabetes and that most people should limit them in their diets.

While there are good arguments on both sides, there is no denying that our bodies need carbohydrates to work well. This article takes a detailed look at carbs, the difference between whole and refined crabs, their health effects, and how you can make the best choices for yourself.

What are carbs?

Carbs, or carbohydrates, are molecules that have carbon, hydrogen, and oxygen atoms.

In nutrition, the word “carbs” refers to one of the three macronutrients. The other two are protein and fat.
Dietary carbohydrates have three main categories:

Simple carbs, called sugars. Simple sugars are made of one or two types of sugar. Fructose is a simple sugar found in fruit and honey. Fructose and glucose together make the sugar called sucrose, which you may have in your pantry as table sugar. Lactose also is made up of two sugar units, this time galactose and glucose, and is found in milk and dairy products.

Complex carbs, called starch. Complex carbohydrates are made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, beans and peas. As your body digests starch, the complex carbohydrates break down into their simple sugar parts.

Fiber. Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas. Humans cannot digest fiber, but the bacteria in the digestive system can make use of some types. Plus, eating fiber is vital to your overall health.

One of the primary purposes of carbohydrates in our diet is to provide fuel for our bodies.
Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use.
Fiber is an exception. It doesn’t provide energy directly, but it does feed the friendly bacteria in the digestive system. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy.
Sugar alcohols are also classified as carbohydrates. They taste sweet but usually don’t provide many calories. They don’t tend to be nutritive.
Carbohydrates are long chains of sugar molecules that are mainly used for energy.

There are three basic types of carbohydrates:

Monosaccharides are single sugars including:

Fructose

Glucose

Galactose

Disaccharides (simple sugars) are two sugars linked together including:

Sucrose (table sugar), composed of glucose and fructose

Lactose (milk sugar), composed of glucose and galactose

Maltose (malt sugar), composed of glucose and glucose

Polysaccharides (complex carbohydrates) are many sugars linked together including:

Starch, composed of many glucose molecules

Glycogen (storage form of carbohydrate in the body), composed of many glucose molecules

Fiber (nonstarch polysaccharides), composed of many glucose molecules, which the human body cannot break down

‘Whole’ vs. ‘refined’ carbs

Though there is a lot of information floating around about carbs, keep in mind that not all carbs are created equal.
There are many different types of carbohydrate-containing foods, and they can vary in their health effects.
Carbs are sometimes referred to as “simple” versus “complex” or “whole” versus “refined.”
Whole carbs are minimally processed and contain the fiber found naturally in the food, while refined carbs have been processed more and have had the natural fiber removed or changed.
Examples of whole carbs include:

vegetables

quinoa

barley

legumes

potatoes

whole grains

oats

beans

On the other hand, refined carbs include:

sugar-sweetened beverages

white bread

pastries

other items made with white flour

Numerous studies show that refined carbohydrate consumption is associated with health conditions like Obesity and type 2 diabetes.
Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings.
They’re usually also lacking in many essential nutrients. In other words, they’re “empty” calories.
There are also added sugars, which should be limited as diets high in added sugars are linked to an increased risk of many different chronic diseases.
While it is important to limit refined carbs and added sugars, whole carbs should be a part of a balanced diet.
Whole food sources of carbohydrates are loaded with nutrients and fiber and don’t cause the same spikes and dips in blood sugar levels.
Numerous studies on high fiber carbohydrates, including vegetables, fruits, legumes, and whole grains, show that eating them is linked to improved metabolic health and a lower risk of disease.

Carbohydrates and your health

Carbohydrates break down into a source of energy for the body, especially the brain. They also add fiber to the diet which helps protect against some diseases. And in some cases, carbs can help manage weight.

Providing energy

Carbohydrates are the body's main fuel source. During digestion, complex sugars and starches are broken down into simple sugars. Glucose is the main type of carb used by the body for energy.

Glucose gets to cells through the bloodstream, which is why glucose also is called blood sugar. From the bloodstream, the hormone insulin helps glucose get into cells. If the body doesn't need the glucose, it can be stored in other forms. The liver and muscles store glucose as glycogen. Glucose also can be stored as body fat.

Protecting against disease

Some evidence suggests that some whole grains and dietary fiber from whole foods help lower your risk of heart disease and stroke. Fiber also may protect against type 2 diabetes, obesity, and colon and rectal cancers.

Controlling weight

Evidence shows that eating plenty of whole fruits, vegetables and grains can help lower the risk of weight gain over time.

These foods tend to be low in calories and high in fiber, which can help people feel full with fewer calories.

People also may take in fewer calories if they replace processed foods with high-quality carbs.

The fiber in fruits, vegetables and whole grains may support a healthy gut, which some studies suggest may be linked to body weight and insulin response.

How many carbohydrates do I need?

The amount of carbs you depends on a few factors. Examples are how active you are, your age and any health conditions you're managing.

Health research suggests that people need at least 130 grams of carbohydrates every day to meet the body's energy needs. That amount represents about 25% of calories in a 2,000 calorie diet. But the Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories.

So if you aim to take in 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In general, sugar or starch gives you about 4 calories a gram, so that's between 225 and 325 grams of carbs a day.

For packaged food, you can find the amount of carbohydrates on the Nutrition Facts label. The label shows total carbohydrates, which can include fiber, total sugars and added sugars.

Choose your carbohydrates wisely

Carbohydrates are an essential part of a healthy diet, and they provide many important nutrients. Still, not all carbs give you the same health benefits. Here are some general tips on how to make healthy carbohydrates work in a balanced diet.

Make carbs one part of a balanced meal

Eating a meal that combines carbs, fat and protein may lead to a better glucose response.

Focus on eating fiber-rich fruits and vegetables

Whole fruits and vegetables are great for your health. They add nutrients and beneficial compounds to the diet as well as fiber and water. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Or have measured portions of fruit juices and dried fruits, which are concentrated sources of natural sugar and have more calories.

Replace refined grains with whole grains

Whole grains are packed with good nutrition. As a whole food, grains can provide vitamins, minerals, fat, protein, fiber and other beneficial compounds. Aim for at least half of your grains to be whole and not refined. When grains are refined, they go through a process that strips out parts of the grain along with some of the nutrients and fiber. For refined grains, choose those that are enriched with B vitamins, iron and folic acid.

Stick to low-fat dairy products

Milk, cheese, yogurt and other dairy products are good sources of calcium, protein, vitamin D, potassium, and other vitamins and minerals. Choose low-fat versions to help limit calories and saturated fat. And watch out for dairy products that have added sugar.

Boost the use of beans, peas and lentils

These protein-packed vegetables are among the most versatile and nutritious foods. They add fiber, vitamins, minerals, plant-based iron and health-supporting fats to the diet. They are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.

Limit added sugars

Without any nutrients, food and drinks with added sugar raise the amount of calories in your diet. These items include sugar-sweetened drinks, frozen dairy desserts or desserts such as cake or cookies. Check the Nutrition Facts label for added sugar to keep track. The Dietary Guidelines for Americans recommend getting less than 10% of your daily calories from added sugar. Eating or drinking too many foods with added sugar can cause you to take in more than the calories you need each day.

How carbs fit into your healthy diet

Your activity level, diet, insulin response and gut all factor into what carbs are best for you. With attention to your needs, and some limits, you can make any carb part of a healthy diet. If you have questions, talk with your healthcare professional.

How your body uses carbohydrates

The type of carbohydrates you eat can impact your health. Foods that contain high amounts of simple carbs (added sugars), especially fructose, raise triglyceride levels, which may increase your risk of cardiovascular disease.

Your body breaks down carbs into simple sugars that are absorbed into the bloodstream. As blood sugar level rises, the pancreas releases a hormone called insulin. Insulin functions to move sugar from the blood into cells, where sugar is used for energy. Simple sugars, such as sugar-sweetened beverages and desserts full of added sugars, are quickly digested and absorbed.

In contrast, complex carbohydrates, such as an apple or a slice of whole-grain bread, take longer to digest and absorb, leaving you to feel fuller longer. These types of complex carbohydrates give you energy over a longer period of time.

Simple carbohydrates are found in foods including:

Candy

Honey

Molasses

Soda (regular)

Syrups

Sugar (white, brown)

Refined breakfast cereal

Complex carbohydrates can be found in foods including:

Legumes

Fruits

Starchy vegetables, such as sweet potatoes

Whole-grain products, such as bread, rice and pasta

The American Heart Association recommends:

Limiting refined sugars. Foods with simple carbohydrates have empty calories and very little nutrition.

Choosing complex carbohydrates. These foods, such as fruit and vegetables, are loaded with healthy nutrients. Include legumes, beans, lentils and dried peas, too.

Including whole grains. Enjoy brown rice and whole-grain pasta, breads and cereals.

Metabolism

Dietary carbohydrates provide glucose that body cells can use for energy. Excess glucose beyond what the body needs for immediate energy is converted into glycogen, a storage form of carbohydrate, or converted into fat and stored in body fat cells.

Glucose provides energy for all body cells. The brain and nerve cells use only glucose for energy. If blood glucose levels fall too low, glycogen is broken down to provide glucose. The body can only store enough glycogen to provide about a half-day’s supply of energy. Since glycogen stores are only enough to provide energy for a short time, the body needs a frequent supply of carbohydrates.

Although many cells use fat for energy, the brain, nerve cells, and developing red blood cells can not. The body cannot convert fat into glucose to a significant degree. Thus, without glucose, the body is forced to break down its protein tissues to make glucose for energy, which can lead to muscle loss.

In addition, when the body uses fat for energy, fat fragments combine to form ketone bodies. Some body cells can use ketone bodies for energy, but if fat is broken down too rapidly, ketone bodies begin to accumulate in the blood. This can cause a serious condition called ketosis that can lead to coma and death. The body needs at least 50 to 100 grams of carbohydrates a day to spare body proteins and prevent ketosis.

Low carb diet conundrum

No discussion about carbs is complete without mentioning low carb diets.
These types of diets restrict carbohydrates while allowing plenty of protein and fat.
Though there are studies that indicate that low carb diets can help you lose weight, research tends to focus on those who have obesity, metabolic syndrome, and/or type 2 diabetes.
Some of these studies show that low carb diets can promote weight loss and lead to improvements in various health markers, including HDL “good” cholesterol, blood sugar, blood pressure, and others when compared with the standard “low fat” diet.
However, a review of more than 1,000 studies found that while there were positive outcomes with low carb diets less than and at 6–11 months, there wasn’t a significant effect on cardiovascular risk factors after 2 years.
Additionally, a National Health and Nutrition Examination Survey conducted from 1999–2010 that analyzed low carb diets and the risk of death found that those who ate the least amount of carbs tended to die prematurely from any cause, including stroke, cancer, and coronary heart disease.
Is it safe to eat a low-carb diet?

Some people go on a low-carb diet to try to lose weight. This usually means eating between 25 g and 150 g of carbs each day. This kind of diet can be safe, but you should talk to your health care provider before starting it. One problem with low-carb diets is that they can limit the amount of fiber you get each day. They can also be hard to stay on for the long term.

‘Carbs’ are not the cause of obesity

Though limiting your carbs can lead to weight loss, it doesn’t mean that eating carbs in and of itself is what caused weight gain in the first place.
This is actually a myth that’s been debunked.
While it’s true that added sugars and refined carbs are linked to an increased chance of developing obesity, the same is not true of fiber-rich, whole-food sources of carbohydrates.
In fact, humans have been eating carbs for thousands of years, in some form or another.
Yet the rate of developing Obesity started growing around the mid-20th century with an uptick around 1980 when 4.8 percent of men and 7.9 percent of women had obesity.
Today, our numbers have increased exponentially and 42.4 percent of adults have obesity.
It’s also worth noting that some populations have remained in excellent health while eating a high carb diet.
The Okinawan people and the Kitavan islanders, who consume a significant portion of their daily calorie intake from carbohydrates, have some of the longest lifespans.
What they have in common is they eat real, unprocessed foods.
However, populations that consume a large amount of refined carbohydrates and processed foods tend to have a higher chance of developing negative health outcomes.

Carbs are not ‘essential,’

but many carb-containing foods are incredibly healthy

Many people following a low carb diet claim that carbs are not an essential nutrient.
This may be true to an extent, but they’re a critical component of a balanced diet.
Some believe that the brain doesn’t need the recommended 130 grams of carbohydrates per day. While some areas of the brain can use ketones, the brain relies on carbohydrates to provide its fuel.
Furthermore, the nutrition carb-containing foods, such as vegetables and fruits, provide offer a variety of health benefits.
Although it’s possible to survive even on a zero-carb diet, it’s probably not an optimal choice because you’re missing out on plant foods that science has shown to be beneficial. Additionally, that extremely restrictive diet shouldn’t be something that is embarked upon without speaking with your doctor.

How to make the right choices

As a general rule, carbohydrates in their natural, fiber-rich form are healthy, while those stripped of their fiber are not.
If it’s a whole, single-ingredient food, then it’s probably a healthy food for most people, no matter what the carbohydrate content is.
Instead of thinking of carbs as either “good” or “bad,” focus on increasing whole and complex options over those that are heavily processed. It is better to focus on what you are gaining instead of what it feels like you may be giving up.
Things are rarely ever black and white in nutrition. But the following foods are a better source of carbs.

Vegetables. All of them. It’s best to eat a variety of vegetables every day.

Whole fruits. Apples, bananas, strawberries, etc.

Legumes. Lentils, kidney beans, peas, etc.

Nuts. Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.

Seeds. Chia seeds and pumpkin seeds.

Whole grains. Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.

Tubers. Potatoes, sweet potatoes, etc.

These foods may be acceptable in moderation for some people, but many will do best by limiting them as much as possible.

Sugary drinks. These are sodas, fruit juices with added sugar, and beverages sweetened with high fructose corn syrup.

White bread. These are refined carbohydrates that are low in essential nutrients and have a negative effect on metabolic health. This applies to most commercially available breads.

Pastries, cookies and cakes. These foods tend to be very high in sugar and refined wheat.

Ice cream. Most types of ice cream are very high in sugar, although there are exceptions.

Candies and chocolates. If you’re going to eat chocolate, choose quality dark chocolate.

French fries and potato chips. Whole potatoes are healthy. However, french fries and potato chips don’t provide the nutritional benefits that whole potatoes do.

Low Carb?

There is no one-size-fits-all solution in nutrition.

The “optimal” carbohydrate intake depends on numerous factors, such as:

age

gender

metabolic health

physical activity

food culture

personal preference

If you’re overweight or have medical conditions such as metabolic syndrome and/or type 2 diabetes, you may be carbohydrate sensitive.
In this case, reducing carbohydrate intake is likely beneficial.
On the other hand, if you’re just trying to stay healthy, there’s probably no reason for you to avoid “carbs.” However, it’s still important to eat whole, single-ingredient foods as much as possible.
If your body type is naturally lean and/or you’re highly physically active, you may even function much better with plenty of carbs in your diet.
For more information about the amount of carbs that’s right for you, talk with your doctor.

How many carbohydrates should I eat?

The Dietary Guidelines recommend 45 to 65 percent - or about half of daily calories - should come from carbohydrate foods.

Most carbohydrates should come from foods such as breads; cereals; grains; vegetables; fruits; and beans, peas and lentils. Dairy foods also provide carbohydrates as lactose. The Dietary Guidelines encourage people to choose a diet with plenty of fruits, vegetables, whole grains and fat-free or low-fat dairy foods. A diet following the USDA MyPlate Plan can easily supply the recommended amounts of carbohydrates and fiber.

Recommended amounts from each USDA MyPlate food group each day for a reference 2,000-calorie diet are:

6 oz. of grains

2 1/2 cups of vegetables

2 cups of fruit

3 cups of dairy

5 1/2 oz. of protein foods

6 teaspoons of oil

One Final Note..

Carbohydrates are an essential macronutrient, and they should be the primary source of energy on the food list.

There are two types of carbohydrate foods: simple and complex. In excess, the simple ones (sugars, honey) lead to weight gain and type 2 diabetes.

All carbohydrates provide four calories per gram. However, vegetable fiber is a carbohydrate that the human body cannot metabolize, so it should not be included in the calorie count.

The complex carbohydrates present in vegetables, cereals, and pseudocereals are essential in a healthy diet.

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