Carbohydrates 101
Carbohydrates are a major macronutrient and the primary source of energy for the body and brain. In terms of structure, there are two types of carbohydrates: SIMPLE & COMPLEX
They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen.
Unlike essential amino acids and fatty acids, there are no essential carbohydrates. This means we can obtain everything we need nutritionally from other food sources, so carbs are not necessary to maintain life.
Simple Carbohydrates
These are the smallest and simplest type of carbohydrates, known as mono- and disaccharides, meaning and they contain only one or two subunits of sugar. These type of carbs are quickly absorbed in the small intestine, resulting in a spike in blood sugar and a boost of energy.
Complex Carbohydrates
Complex carbohydrates, are called polysaccharides since they have more than two subunits of sugar linked together. These types of carbs take longer for the body to be broken down. The slower digestion means that there is no rapid spike in blood sugar, and the energy release is prolonged.
The Glycemic Index
The glycemic index or GI is a popular concept used to determine the effect of certain carbohydrates on blood sugar levels in the body. It, therefore, represents the metabolic response of the body to the carbohydrates we eat and is classified into 3 groups:
Foods that have a low GI do not raise blood glucose levels as much, nor as fast as foods that have a high GI.
The Glycenic Load
The glycemic load or GL was introduced to represent the glycemic index and the carbohydrate content in a serving of carbs, thus representing the quality and quantity.
Therefore foods with a higher amount of protein, fat or acidity, will help blunt the glucose response, improving blood sugar levels.
The Glycemic Index & Glycemic Load
Below is a table that shows some of the common foods that their respective glycemic index and load:
The Role of Carbohydrates
Although not essential in the diet, carbohydrates can have some critical functions to play:
- The primary source of energy for the body and brain
2. Protein sparing and prevents ketosis
3. Facilitates the body’s metabolism of fat
4. Source of B vitamins for cholesterol metabolism
Carbohydrates Requirements
There’s no precise definition of exactly how many carbs should make up someone’s diet, as what might be right for one person may not be for the next. An individual’s optimal intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbohydrates than those who are sedentary.
Metabolic health is also a significant factor, as, for those with metabolic syndrome, obesity or type II diabetes, the rules change significantly.
Carbohydrates Requirments for Far Loss
