As a part of TNN’s Beginner Guide series, today’s post is all about the macronutrient - CARBOHYDRATES (you may know them as carbs!).
It may be helpful for you to get started with this blog post first - A Beginner’s Guide to Nutrition before you continue.
If you’re a rebel and continuing anyways, I think we’d get along well.
WHAT IS A CARB:
A carb is most easily identified as a sugar, starch, or fibre.
Carbs can be categorized into two subcategories - simple carbs and complex carbs. Without getting into too much detail, or confusing you, most carbs have a blend of the two subcategories. Even though I’m describing them as two completely separate categories, it’s more accurate to describe carbs on a continuum (i.e. most foods have both simple carbs AND complex carbs, but more complex carbs than others).
Simple carbs are quickly broken down by the body into glucose, which is then used for energy. They are made up of one or two sugar units, such as glucose, fructose, or galactose.
Complex carbohydrates, also known as starches, are a type of carbohydrate that is made up of three or more sugar units linked together. Unlike simple carbohydrates, which are quickly broken down by the body into glucose, complex carbohydrates take longer to digest, providing a slower and sustained release of energy.
A carb is 1 of 3 macronutrients that can be typically found in food (the other two being fat and protein). In calories (unit of energy), there are 4 calories per 1 gram of carbohydrate. Carbs are *usually* the primary source of energy (yes, that means if you are often tired and reaching for a coffee, you’re either not eating enough carbs or you’re eating the wrong kind!).
SIMPLE CARBS:
Simple carbs are often demonized and referred to as “junk food” or “just sugar”. This isn’t entirely true or bad. As mentioned earlier, fructose (a naturally occurring sugar in FRUIT) is a simple carb. Simple carbs are typically digested more easily and can be used as energy faster than complex carbs.
Simple carbs are a great choice for a pre-workout snack (think: a slice of bread with peanut butter or a banana). It can be digested easily and can be used for transformed into immediate energy for your workout.
Simple sugars are found in a variety of foods, including fruits, table sugar, syrups, candy, and other sweets. While they can provide a quick source of energy, they can also cause spikes in blood sugar levels if consumed in large quantities. It's recommended to limit the intake of simple sugars and choose complex carbohydrates, like whole grains, instead.
COMPLEX CARBS:
Complex carbs on the other hand are higher in fibre and are slower to digest. When you include an adequate amount of complex carbs into your meals, you’ll likely stay fuller longer. Complex carbs also help promote better bowel movements (hello, fibre!) and may help manage cholesterol. This kind of carb can also help energy levels by providing a slower and sustained release of energy.
If one of your fitness journey goals is to lose weight, eating the right kind and an adequate amount of complex carbs can help you stay satiated for a longer period of time.
EXAMPLES:
Simple Carbs
Fructose
Lactose
Baked goods (high in simple carbs)
Soda/pop (high in simple carbs)
Complex Carbs
Remember, simple carbs and complex carbs should be thought of as a continuum. Most foods have both simple carbs and complex carbs, but the degree to which each is present in the food varies.
MYTH BUSTER:
There is a common misconception that simple carbs are bad for you. And just like anything else, anything in excess is “bad” for you.
Let’s break it down this way - simple carbs are sugar.
Food like fruits and veggies have natural sugars. Natural sugars aren’t bad for you, right?
Here’s an example. What if you ate 100 apples in one sitting? Your digestive system wouldn’t be too happy with you, and you’d probably feel sick. In contrast, having one small chocolate bar probably won’t make you feel as sick as having 100 apples.
Carbs have been demonized by diet culture, so let’s change that, shall we?
Instead of being afraid of carbs, think about how certain carbs (or food that contain carbs) react with your body, and what your energy levels are like when you consume certain carbs.
TL;DR
Simple carbs = sugar, complex carbs = higher in fibre and promote satiety
Simple carbs are not necessarily bad for you, but remember - everything in moderation!
Complex carbs will likely provide you with a more even distribution of energy throughout your day
Lack of energy and/or lack of satiety (fullness) may be a result of not eating enough carbs (or eating the wrong kinds)
It is important to get a mix of both simple carbs and complex carbs in your nutrition regime. Doing so will ensure that you have enough energy throughout the day and to ensure that you are full for an adequate amount of time
Most foods have both simple carbs and complex carbs. You can think of this as a sort of “continuum”
Carbs are one of three macronutrients that you can add to your meal to help improve energy levels and satiety
Next month we’re continuing our conversation about macronutrients and looking at protein!
Drink Water & Eat Well,
The Nourish Note
References
Precision Nutrition. (n.d.). All About Carbohydrates. [online] Available at: https://www.precisionnutrition.com/all-about-carbohydrates The Nutrition Source. (2021). Carbohydrates. [Online]. Harvard T.H. Chan School of Public Health. Available at: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ .
Comments