Carbs Vs. Sugar

There has recently been an increase in diets that avoid carbohydrates completely. But is it necessary? It can be hard to know what is right with conflicting information, and keeping in mind each person’s needs and lifestyles vary. But for the majority of people, carbohydrates are an important part of a balanced diet, making up about half of a person's calorie intake. But, not all carbs are created equal.

A carbohydrate is a molecule found in food that can be broken down by the body and turned into glucose to be used for energy. This glucose is used for all bodily functions like using muscles, digestion, and brain function. There are complex and simple carbohydrates. Complex carbohydrates have longer and more ‘complex’ chains to their structure and include foods like vegetables, fruits, and whole grains. Where simple carbohydrates are refined sugar, syrups, some dairy products, and other refined foods.

Complex carbohydrates offer a variety of vitamins and nutrients including B vitamins, fiber, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium. Fiber is very important for gut health. Not only does it help keep you feeling satiated longer, but it also works your intestines keeping it strong, reduces constipation, and feeds the good bacteria in the gut.

Simple carbohydrates often offer less of both nutrients and fiber. Since the molecule is more “simple” with less molecules bonded to it, these sugars are broken down much quicker by the body, spiking blood sugar. When they have calories but no other nutrients that is what is called an “empty calorie.” Consuming too many carbohydrates without being burned off turns into fat that is stored in adipose tissue and the liver, causing health issues down the road. These ailments can include obesity, diabetes, coronary heart disease, stroke, and more. It is important to avoid these simple sugars or to have them in moderation to avoid long term illness.

Recently nutrition facts labels included added sugar, to help the consumer understand how much sugar is in their food. When looking at the label you want the fiber to be high, and added or ‘total’ sugar to be low. It is easy to avoid added sugar when eating a clean whole food diet, because there are no added sugars in vegetables, lean meats, and natural whole grains like farro, brown rice, or quinoa.

Carbohydrates are a great source of energy for the body, but choosing the right kind is important. Having whole grains like brown rice, oatmeal, quinoa, barely, farro, amaranth, and buckwheat are just some examples of complex carbohydrates and whole foods to add to your plate. Choose those instead of more commonly used simple carb options like white wheat pasta, white rice, potatoes, chips, or bread. Being adventurous in your food choices will help you get closer to your health goals, and may open your mind to more nutritious foods.