This is the second post in a four-part series on what makes the body run. Fat, covered in the first post, Carbohydrates, this post, Protein, and Water will be upcoming. Carbohydrates, or carbs for short, are thought of as bad. Many diets are centered around eating low-carb and cooking shows and books use low-carb as their main theme or point of view. What are carbohydrates and are they bad? Does our body need them, and if so, why? What do carbs actually do anyway?
These are the questions discussed in this study, so read on!
Carbohydrates are just one of the hundreds of constituents in a plant. They are manufactured during photosynthesis in plants, algae, and some bacteria. Photosynthesis is the process of converting light energy into chemical energy. By using light energy, water, and carbon dioxide (CO2) special cells in the leaves of plants convert CO2 into organic substances by splitting the CO2 molecule and thus producing carbohydrates and oxygen.
Some facts about carbohydrates. A carbohydrate is an energy-rich carbon-based molecule that is usually composed of 6 carbon, 12 hydrogen, and 6 oxygen atoms. (wiki.answers.com) They include sugars, glycogen, starches, dextrins, and cellulose (fiber). Carbohydrates are the main source of energy for our bodies. This energy is used by our body’s organs and for physical activity. You can say that carbs are the “fuel” for cellular processes.
There are 2 types of carbohydrates, simple and complex. Simple carbs are short-chained and complex are long-chained.
In the simple category we have:
- monosaccharides – fructose and glucose
- disaccharides – sucrose(table sugar), lactose(milk sugar), and maltose (malt sugar found in malt products and sprouting seeds)
In the complex category we have:
- trisaccharides – stachyose & raffinose (these are mostly found in beans)
- polysaccharides – cellulose, starch, chitin, and miscellaneous others
Our bodies get its supply of carbohydrates from the food we eat.
As I stated, carbs are our main source of energy. This is true because all carbs, except fiber, are digested and metabolized into glucose. Glucose is the energy source for plants and is found in their sap; and the main source of energy for us too, known as blood sugar. For plants the best example I can think of is pure maple syrup. It is made of the “sap” of the sugar maple tree. Glucose is the only fuel source the brain and red blood cells use!! So to me being on a low carb diet does not make much sense. If the brain and red blood cells are deprived of their only fuel, how can they function and make us happy?
Here is the basic metabolism of carbs. The end product? Glucose.
- Digestion begins in the mouth – we put a bite of food in our mouth and we chew. Chewing involves smashing the food and mixing it with our saliva, this is mastication. This is very important because the enzyme amylase in our saliva begins the breaking down of complex carbs into simpler ones of cooked (not raw) food.
- In the stomach the enzymatic activity slows down as digestive juices are added to the food.
- In the first part of the small intestine pancreas-produced amylase acts upon cooked and raw complex carbohydrate molecules and breaks them down into simple sugars, you can see why simple sugars take much less time compared to complex to metabolize.
- Each simple sugar has an enzyme that breaks it down further into glucose in the mucus lining of the small intestine. (maltose by maltase; lactose by lactase; and sucrose by sucrase)
- The glucose can now be transported through the intestinal wall via the bloodstream to the liver. In the liver the glucose is , stored as glycogen, sent to muscle tissue where it is also stored as glycogen, stored in adipose (fat) tissue, or used right away.
There is an indigestible form of carbohydrate called fiber. It is considered indigestible because its chemical structure does not change during digestion, and it has no nutritive qualities. Generally this is the cell wall structure, or cellulose. It is a polysaccharide. There are two types of fiber: soluble and insoluble. Soluble fiber will bind to fatty acids during the digestion process and is then eliminated in the waste. This is healthy for us because this action lowers the LDL cholesterol, helps regulate the use of sugar by body systems, and helps us feel satiated hindering our cravings thereby stabilizing blood sugar levels. Insoluble fiber is the plunger and sweeper of our intestinal tract. This is a vital component of food that prevents stagnation, putrefaction, and disease in the bowel. Who wants this going on inside of them?? Fiber is crucially important and must be consumed every day.
Ok, so now we are educated about what Carbohydrates are, how we digest them, and what they do for our bodies. The next logical question is: What food should we eat to supply the right kinds that we need?
Here it is.
Good Simple Carbohydrate Sources:
Good Complex Carbohydrate Sources:
- whole grains(wheat, barley, rye, millet, brown rice, oats, buckwheat)
- dry beans(pinto, kidney, black, peas, lentils)
- vegetables(green leafy, carrots, onions, celery, broccoli, cucumber)
- fruits(plums, pears, apricots, oranges, prunes, grapefruit)
When you study these lists of foods I hope you noticed there are NO refined or processed foods. This is key to understanding what is healthy and what is not. Some people are led to believe that simple carbs are bad and complex carbs are good. This is not the truth as you can see. The real weapon is understanding processed verses unprocessed carbs. Processed carbs include doughnuts, cakes, cookies, crackers, and pasteries. These foods are a negative to our health level. Imagine your level of health on a number scale, and now imagine it several points lower because you ate a refined carbohydrate.
Just so you know you can eat ALL the salad you can stuff down yourself, even until you feel like you ate the Thanksgiving Turkey!! You should also remember that fresh fruit, fresh veges, whole grains, and legumes also supply vital nutrients such as vitamins, minerals, antioxidants, water, and other phytochemicals, discovered and the ones yet to be discovered. Fruit is super good to eat daily.
Hope this helps clear the bad wrap on carbs. So eat up, your brain power, organ function and red blood cells depend on you to feed them. You are what you eat!
Love life & breathe deep,