Carbohydrates
Simple carbohydrates are single sugar molecules or two sugar molecules that have joined together whereas complex carbohydrates, known as starches are comprised of many connected sugar molecules. The three main types of carbohydrates are sugars, starches and fiber.
Simple Carbohydrates
Simple carbohydrates are also known as simple sugars. They are found naturally in fruit but are also found in many manufactured products. These manufactured products have the unnatural kind of sugar, the sugar we find in cakes, pastries, soft drinks, sweets and processed foods. They have 1 or 2 sugar molecules and are broken down very quickly in the body into energy in the form of glucose.
This glucose from unnatural sugar causes the blood sugar levels to rise rapidly giving an energy boost but then it is followed by a sharp decline in blood sugar, which leads to a drop in energy levels. Natural sugars found in fruits release energy more slowly and contain high fiber and vitamins.
Complex Carbohydrates
Complex carbohydrates are sugar molecules joined together, known as starches. Due to their chemical structure, these complex carbohydrates are not broken down or digested as quickly as simple carbohydrates.
These complex carbohydrates are better for the body as there is no sharp incline or decline in the blood glucose level and these foods provide energy at a slow and steady rate. Complex carbohydrates are often lower in fat than simple carbohydrates and contain high vitamins and higher amounts of fiber.
Refined and unrefined Carbohydrates
Refined and unrefined carbohydrates are not the same as simple and complex carbohydrates. Refined and unrefined refers to how the carbohydrate is processed. For example, the process to remove the bran or wheat germ from grain, rice, or pasta, makes them refined products.
Unrefined carbohydrates are generally heavier in texture, more filling and contain more fiber, vitamins and minerals. Refined carbohydrates are digested quicker than unrefined and can raise the blood sugar levels quicker than unrefined.
Fiber
Fiber or "roughage" as it is also known found solely in plants. It is found in the walls of the plant's cells and is the only part of the plant that cannot be digested by the human body. The main function of fiber is to keep the digestive system healthy and functioning properly. They do not break down in our stomach but pass through our system undigested. There are two types of fiber, insoluble fiber and soluble fiber.
Soluble Fiber vs. Insoluble Fiber
Both soluble and insoluble fiber are undigested. Soluble slows down digestion which helps to control weight and also helps lower LDL cholesterol by interfering with absorption of dietary cholesterol. Insoluble fiber passes through our system mostly intact. Insoluble fiber adds bulk to the diet, promotes regular bowel movements by softening the stool and prevents constipation.
Roles of Carbohydrates:
- Body breaks down carbohydrates to glucose the main source of energy for the body
- When carbohydrates are abundant in body, fat is stored or more fat is created
- Some carbohydrates can reduce cholesterol (oatmeal)
- Fiber- fosters weight management, lower cholesterol, prevent colon cancer, prevent and control diabetes, prevent heart disease, promote regular bowel movements
What food are good sources of carbohydrates?
The best sources of carbohydrates come from unrefined complex carbohydrates. These include bran, wheat germ, whole wheat bread, brown rice, potatoes, all forms of pasta but especially whole wheat pasta, barley, oats, lentils, chickpeas, beans, peas, corn, sweet potatoes, wholegrain cereals such as Weetabix, muesli, All bran, brown breads, root vegetables such as carrots, turnips, leeks and radishes.
