Understanding Carbs: The Real Story

Carbohydrates (carbs) are a vital macronutrient found in various foods and are a major source of energy for your body’s functions and activities. However, not all carbs are created equal. Understanding the differences can help you make informed dietary choices that will help you feel your best.

The Myth of “Simple” vs. “Complex” Carbohydrates

You’ve probably heard of two categories of carbs: simple carbs and complex carbs. At some point, you may have been taught that carbohydrate-rich foods fall neatly into one bucket or the other. But that’s not entirely true.

This classification only refers to the chemical structure of a carbohydrate and doesn’t account for how it’s digested or affects your health. It also overlooks that carbohydrate-rich foods usually have both simple and complex carbs. So calling an apple a “simple carb” and white bread a “complex carb”—as many folks do—doesn’t actually make sense.

What Are Simple and Complex Carbs?

Simple Carbs: Made up of single sugar molecules like glucose or double sugar molecules like lactose and sucrose. Examples include:

• Fruits: Apples, bananas, berries.
• Dairy Products: Milk, yogurt.
• Sugary Snacks: Candy, sodas.

Complex Carbs: Made up of three or more sugar molecules held together by chemical bonds. Examples include:

• Whole Grains: Brown rice, millet, quinoa, oats.
• Legumes: Beans, lentils, chickpeas.
• Starchy Vegetables: Sweet potatoes, potatoes, corn.

While you may hear general statements like, “Simple carbohydrates are digested and absorbed quickly, while complex carbohydrates take longer to break down,” the reality is more complex. For example, starch and fiber are both “complex” carbohydrates, but they digest very differently.

Certain types of starch (like amylopectin, found in white rice) contain sugars with chemical bonds that can be easily broken down, allowing for quick absorption into the bloodstream. Fiber, on the other hand, is held together by chemical bonds that aren’t easily broken down. As a result, the sugars aren’t digested or absorbed by the body. In fact, fiber can help slow the absorption of other sugars into the bloodstream.

Which Carbs Are Better: Simple or Complex?

While both simple and complex carbs are important, it’s the source and quality of these carbs that matter most. Minimally processed carbs, whether simple or complex, are generally better for you. These include whole grains, fruits, vegetables, and legumes. They provide essential nutrients and fiber that support overall health.

Highly processed carbs, on the other hand, often contain added sugars and lack nutritional value. These should be consumed in moderation.

Why Are Carbs Important?

Sugars and starches are broken down into monosaccharides through digestion before they’re absorbed by the body. From there, they go to the liver to fill glycogen stores (which serve as a sort of energy reserve for carbohydrates). Then, as needed, they enter your bloodstream to provide energy to cells throughout your body.

Here Are Five Reasons Carbs Help Your Body Function Optimally:

1. Main Source of Energy:

Carbs break down into glucose, the primary energy source for your cells. Therefore, they are essential for your body to function and contribute to your overall vitality.

2. Support Brain Function:

Your brain’s demand for glucose is constant, as it powers essential cognitive processes. Consuming carbs provides the glucose needed to sustain mental clarity, focus, and efficient decision-making. Depriving your brain of this energy can lead to diminished cognitive performance and impaired concentration.

3. Regulate Blood Sugar Levels:

Fiber, a carbohydrate found in whole grains, legumes, nuts, seeds, fruits, and vegetables, plays a crucial role in slowing digestion and the release of dietary sugars into the bloodstream. This helps stabilize blood sugar levels, preventing sharp spikes and crashes. Additionally, fiber supports digestive health by promoting regular bowel movements and aiding in the removal of waste and toxins from the body.

4. Meet Daily Nutritional Needs:

Beyond their role as energy sources, minimally processed carbs often come bundled with essential vitamins, minerals, and phytonutrients that benefit your health. Nutrient-rich carbs—such as those found in colorful fruits and non-starchy vegetables, starchy vegetables, legumes, and whole grains—contribute to your overall health by delivering a spectrum of micronutrients necessary for various bodily functions.

5. Maximize Athletic Performance:

For athletes and highly active people, carbs hold special significance. They play a pivotal role in restoring glycogen (stored carbohydrate in your liver and muscles), amplifying endurance, and reducing fatigue during demanding physical endeavors. Adequate carb consumption is crucial for attaining peak performance. So if you’re an athlete—or just a person looking to improve athletic performance—make sure your diet is rich in this macronutrient.

The Benefits of Minimally-Processed Carbs

Minimally-processed carbs like whole grains, fruits, legumes, and starchy vegetables offer an abundance of benefits: sustained energy, essential nutrients, and fiber that support digestion and heart health.

What Happens If You Don’t Eat Enough Carbs?

• Increased stress hormones (like cortisol)
• Decreased thyroid and sex hormones
• Irritability and other mood disruptions
• Poor recovery from exercise
• Poor sleep quality
• Inability to concentrate

Conclusion

Understanding the role of carbs in your diet can help you make better choices for your health and well-being. Instead of focusing on the outdated notion of “simple” vs. “complex” carbs, consider the level of processing. Choose minimally-processed carbs to enjoy the full spectrum of benefits they offer.

P.S. Want to learn more about how to optimize your diet for better health and performance? Hit me up in the DM for a free strategy call!

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