Good Carbohydrates Vs Bad Carbohydrates

Lo-carb diets were a fad diet trend for some time, and despite being warned with nutritional information to the contrary, some people still go on crash diets to lose weight fast and target carbohydrates as the first perceived bad food to be dropped from their menu. This massive decrease in carbohydrate intake is not good for many reasons. Not all carbs are bad, and knowing the difference can help you with healthy weight-loss, rather than the counterproductive scenario of losing weight and jeopardizing your health in the process.

Carbohydrates we consume as part of our daily diet are made up of fiber, sugar and starches. The chemical structure of carbohydrates is carbon, oxygen and hydrogen. (Carbohydrates: Sugars, Starches, and Fibers, 2009, para.1). Contrary to many recent diet trends, carbohydrates are an essential part of a well balanced diet, and each of the elements serves an important purpose including, but not limited to, maintaining a healthy weight and protecting us from developing heart disease


One sugar unit in a carbohydrate is known as a monosaccharide. Monosaccharides become disaccharides when two sugar molecules are combined, and these sugars are what we know as simple carbohydrates. However, when multiple sugar molecules form a chain, they become complex carbohydrates, which typically are not as sweet to the taste as sugar. Complex carbohydrates include starchy foods such as potatoes, beans, sweet potatoes and lentils. These foods also contain fiber, which cannot be digested like other foods we eat; instead, they are processed in the large intestine by bacteria (Carbohydrates: Sugars, Starches, and Fibers, 2009). Some starches are also resistant to digestive enzymes, and are processed by bacteria in the large intestine.


The reason most people believe carbohydrates are bad for their health, is because they are ignorant of the different types of carbohydrates and the functions they serve in the body. A diet high in simple carbohydrates such as refined sugars from cakes and other sweet treats provide some energy, but no nutrients or other lasting benefits. Most processed foods have the nutrients removed, or they are destroyed due to heat, therefore, the calories from these carbohydrates contain no goodness whatsoever, and will indeed, cause weight gain. In fact, carbohydrates from whole foods can provide a feeling of satisfaction and subdue the appetite for longer than a larger meal that contains simple carbohydrate foods.


Like most foods, the process of digestion begins when we chew, and saliva is added to help break the food into pieces we are able to swallow. The digestive enzymes that are added to the carbohydrates allow us to absorb the nutrients they contain, once the food has been digested. According to Carbohydrates: Sugars, Starches, and Fibers (2009), the sugars are broken down to form monosaccharides, including lactose that is found in milk. They are distributed by the liver, via the circulatory system, for use in various areas of the body. Some of the energy is also stored for later use.

Some people do not have sufficient levels of lactase in their body, and therefore they cannot digest the milk sugars they consume. This condition is common, and is called lactose intolerance. Because the lactose cannot be digested, it follows the path of fiber and travels to the large intestine, where the interaction with bacteria causes them discomfort from bloating and diarrhea.

Although some complex carbohydrates can cause problems by producing gas, the offending food is also stimulating the production of health bacteria in our large intestine. It is said that this can be useful in promoting colon health and protecting against diseases such as colon cancer.


The insoluble fiber in carbohydrates holds water, and makes it more comfortable to use the bathroom. However, these high fiber complex carbohydrates can also have the opposite effect if our water intake is less than adequate. Healthy, high fiber carbohydrates are also beneficial in controlling blood sugar levels due to being digested more slowly than other foods. As a result, we can eat a well-balanced meal containing these foods, and our blood sugar levels will not spike and make us feel ill.

Fruit and vegetables are great sources of healthy carbohydrates. We are able to get the healthy sugars, vitamins and minerals we need from these foods, and they can provide us with sustainable levels of energy without the high and low peaks we feel as a result of consuming simple carbohydrates. Foods that are high in starch are also good for energy, and can be found in root vegetables such as potatoes, sweet potatoes, rice and pasta. Brown rice is better for us than white rice, and pasta made from whole wheat contains more nutrients than its white flour counterpart does. As well as fruits and vegetables, legumes, nuts, and whole grains are an excellent source of carbohydrates. In general, the closer the food is to its natural state, the better is it for our health.


Hypoglycemia is caused by low blood sugar levels, and can cause symptoms such as a racing heartbeat, excessive perspiration, anxiousness and fatigue. People can have episodes of hypoglycemia, known as reactive hypoglycemia, after eating quantities of food that are high in carbohydrates. This elevates the level of glucose in the blood, prompting the rapid release of insulin that in turn causes blood sugar levels to drop dramatically. The same effects can often be felt if one has been fasting, as this upsets the usual secretion of insulin. Hypoglycemia often occurs in people with diabetes. The problem arises when glucose levels in the blood fall to a dangerously low level, and a source of sugar such a fruit juice is needed to quickly to correct the problem.


By eating simple carbohydrates in moderation, and consuming the recommended daily intake of complex carbohydrates, we can help to control our bad cholesterol levels, lose weight and maintain that goal weight with a sensible menu containing essential carbohydrates, and protect ourselves from cardiovascular disease.

Reference

Axia College of University of Phoenix. (2009). Carbohydrates: Sugars, Starches, and Fibers. Retrieved  January 17, 2009, from Axia College, Week Three reading,  aXcess, SCI241—Nutrition Course Web site.