In Defense of Carbs

CARBS!

I love carbs, and I’m pretty sure it’s safe to say that you do too. American culture is centralized around food, and a good majority of that food is some type of carbohydrate. The daily-recommended carbohydrate intake is between 45-65% of total calories consumed. This leads me to ask the question, if so much of the American diet is made up of carbohydrates, why is the same culture trying to give our beloved carbs a bad reputation?

What are carbohydrates?

Carbohydrates, or carbs, are one out of three energy providing macronutrients that out bodies need to survive. You hear that? We NEED carbs to survive! Carbs are a plant-based macronutrient made up of monosaccharides that bind together to form chains that are broken down by our bodies to provide energy. The three monosaccharides are glucose, fructose, and galactose, which are also known as simple sugars.

*FUN FACT: The only animal source of carbohydrates comes from milk. Milk contains the disaccharide LACTOSE, which is made up of glucose and galactose molecules that have been bound together.

BRAIN POWER!

Glucose, specifically, is the main energy source of the brain. Since our brain is essentially the, “Commander in Chief,” of our bodies, it is extremely important that we provide it with the required nutrients to keep it functioning efficiently. Our muscle movement, balance, creativity, memory, and many other important factors rely on it!

ENERGY!

Carbohydrates and fats are the body’s two most energy yielding nutrients. Having a balanced diet that provides sufficient amounts of these macronutrients is essential for energy throughout the day. Monosaccharides, after being broken down throughout the digestive system, enter the bloodstream where they do one of two things:

1. They are used for immediate energy for cells

2. They are transported to the muscles and liver and stored as glycogen.

FABULOUS FIBER!

Carbohydrates contain fiber. Our bodies love fiber because it benefits our health in a variety of ways. There are two different types of fiber, soluble and insoluble.

Soluble fiber will dissolve in water and form a gel like substance. This specific type of fiber helps lower the levels of LDL, or “bad,” cholesterol in your blood. Due to LDL cholesterol’s ability to collect in blood vessel walls, getting enough fiber in your diet will help prevent a heart attack. Lowering blood glucose levels is another benefit of soluble fiber. This is accomplished by slowing the absorption of sugar into the bloodstream.

Insoluble fiber passes through the GI tract undigested. This helps add bulk to your waste, softens it, and facilitates the movement of material through the intestines. Regular bowel movements are a sign of a healthy, functioning body. They also reduce abdominal bloating, and increase confidence throughout your day. Who doesn’t want that?!

The daily-recommended intake of dietary fiber is 30 grams for men, and 25 grams for women. This number varies depending on age, pregnancy, and GI disorders. Increasing your fiber consumption also means that you must drink more water. Many people increase their fiber with the intention of relieving their constipation, but forget to increase their water consumption. This can make the problem worse, and cause even more frustration.

SOURCES OF FIBER:

Soluble:

-Legumes (specifically black beans and kidney beans)

-Whole grains (specifically oat bran & oatmeal)

-Fruit (blackberries, apricots, grapefruit, mangos, oranges)

-Vegetables (Brussels sprouts, sweet potato, asparagus)

-Flaxseeds

Insoluble

-Whole grains (wheat bran)

-Legumes (field beans, lentils, pinto beans, chickpeas)

-Vegetables (beet root, parsnips, spinach)

-Fruits (apples, raspberries, figs)

CARBOHYDRATE SOURCES

Although all food sources of carbohydrates are made up of the same Carbon, Hydrogen, and Oxygen molecules, they do not treat our bodies equally. Carbs that benefit the body are also riddled with different micronutrients such as vitamins and minerals, and fiber that help our bodies function efficiently. Carbs that don’t benefit the body, although tasty, have been stripped of their vitamins, minerals, and fiber. These types of foods are sometimes titled, “empty calories,” because they provide energy, but do not benefit our health. They can even be detrimental to our health by increasing the chances of developing Type 2 diabetes.

Here are some examples of nutrient rich carbs, and nutrient lacking carbs to help you make better choices with your carbohydrate intake:

Nutrient rich carbohydrates:

-Whole grains

-Legumes

-Vegetables

-Fruits

-Potatoes

Nutrient lacking carbohydrates:

-Refined “white” grains

-High-fructose corn syrup

-Baked goods

-Soda

-Fruit juice

Carbohydrates are a necessary component of our daily food choices. Our brain, muscles, heart, digestive system, and hormones are just a few things that depend on them to function efficiently. So, eat up! Your body will thank you.

By Hailey Esdail, dietetics student at UNLV, Reviewed by Annelies Newman RDN, CD