Carbohydrates are sugar molecules that are a
combination of carbon, hydrogen, and oxygen. They are most commonly found in
sugars, fibers, and starches which are found in bread, beans, milk, popcorn, potatoes, cookies, spaghetti, corn, and cherry
pie. Carbohydrates provide the body with the energy it needs for physical activity,
and for organs to operate properly.
At one point, carbohydrates were grouped in two
main categories, simple and complex carbohydrates. Now, carbohydrates are grouped
in three categories, simple, refined, and complex. Simple carbohydrates consist
of sugars (fruit sugar, corn or grape sugar, and table sugar). You want to avoid
taking in too much simple carbohydrates for the fact that they are not necessary for your body, they only raise your blood
sugar. Refined carbohydrates are made of flour (pasta, bread, and pastries). Complex carbohydrates deal with low and high fibers.
Fibers cannot be digested by humans because we do not have the enzyme it takes to digest it. Simple and refined carbohydrates are known as “empty calories.”
They are known as this because vitamins and minerals are needed to be metabolized, but simple and refined carbohydrates
do not supply them.
After consuming carbohydrates, the digestive
system breaks them down into single sugar molecules. Carbohydrates need to be
broke down to single molecules in order to be absorbed into the bloodstream. Once
the sugar enters the bloodstream, it gives the body energy to do any activity. As
the blood sugar rises, cells in the pancreas churn out more insulin. Insulin
is a hormone that signals cells to absorb blood sugar for energy, or to store it. As
the cells absorb the sugar out of the blood, the amount of sugar in the bloodstream returns to its average level. While this happens in most people, those with type 1 diabetes cannot make enough insulin to absorb all
the sugar, and people with type 2 diabetes are unable to respond to the insulin (known as insulin resistance) and all the
high sugar level stays in the blood system for a long period of time after eating. Insulin
resistance has also been linked with high blood pressure, high levels of triglycerides, low HDL cholesterol (the good kind
of cholesterol) heart disease, and some cancers.
The Glycemic Index is used to classify carbohydrates,
and allows people to find out how fast and far your blood sugar has risen after eating certain foods. For example, white bread is converted almost immediately into blood sugar.
White bread is classified as high on the Glycemic Index. Brown rice is
the exact opposite of white bread. Rice digests more slowly which gives it a
low Glycemic Index. Complex carbohydrates fall under the High Glycemic Index
while simple carbohydrates are under the Low Glycemic Index.
Ranges for Glycemic Index and Glycemic
Load
|
Glycemic Index |
Glycemic Load |
High |
70 or more |
20 or more |
Medium |
56 to 69 |
11 to 19 |
Low |
55 or less |
10 or less |
Glycemic Index compared to the Glycemic Load
Food |
Glycemic Index |
Glycemic Load |
Apple |
40 |
6 |
Baked Potato |
85 |
26 |
Brown Rice |
50 |
16 |
Carrots |
92 |
5 |
Corn Flakes |
92 |
24 |
Orange Juice |
50 |
13 |
Plain Bagel |
72 |
25 |
Potato Chips |
54 |
11 |
Pound Cake |
54 |
15 |
Table Sugar (sucrose) |
58 |
6 |
* Adapted from International Table of Glycemic
Index, 2002
* Source:
www.glycemicindex.com
There is one glitch in the Glycemic Index. It tells you which foods are high and low on the Index, but they do not tell you how
many carbohydrates there are in each food. For example, watermelon is high on
the Glycemic Index, but they only have a small amount of carbohydrates. Due to
this, researchers have found a new system which includes the amount of carbohydrates in food, and the impact it will have
on your blood sugar. This new system is called the Glycemic Load.
There are diets out there that are filled with
high-glycemic index foods, and there are diets that say carbohydrates are not needed.
The theory behind low-carb diets is that carbohydrates increase the blood sugar level, which causes insulin to kick
in and distribute the sugar to cells throughout the body where energy is needed. This
keeps your body from burning up excess fat and loosing weight. So since carbohydrates
increase blood sugar levels, increase insulin levels, and can cause weight gain, experts say to eat less carbohydrates, and
you will have lower blood sugar, which will lower the amount of insulin produced, which will allow the body to burn up the
excess body fat faster, and sooner, allowing the person to loose weight. But
the weight loss does not come from eating fewer carbohydrates. It actually comes
from eating fewer calories (calories that come from carbohydrates, fat, or protein).
The Atkins diet is what considers carbohydrates to be bad, and they say that they are the root of all body fat and
excess weight. There is evidence that low-carbohydrate diets can help people
lose weight quicker that a low-fat diet. Researchers are still trying to figure
out the long-term effects of eating no carbohydrates. If a person were to go
on a low-carbohydrate diet, they should eat some fruits, vegetables, and whole grains everyday to get the vitamins, minerals,
and other nutrients that are healthy for the body. Studies have shown that low-carbohydrate
diets can result in weight loss. The rate at which you loose the weight depends
on which program you use. For example, the Atkins diet will allow you to loose
weight faster, but in the long run you will loose the same amount of weight that you would if you were using a different low-carbohydrate
diet.
When on a low-carbohydrate diet, people are likely
to not receive the amount of essential nutrients in foods that are healthy for your body.
Without these essential nutrients, people can experience health problems like unbalanced blood chemistry, constipation,
and other problems. According to the American Heart Association, it is recommended
that foods with low saturated fat and low cholesterol should be taken instead of going the low-carbohydrate route. This will be much safer, and easier on a person’s health. People
are to be aware that too many complex carbohydrates have been linked to an increased risk for diabetes and heart disease. But, the body still needs carbohydrates in order to give the body energy to do any
activity.
There are three reasons why low-carb diets work: loss of water weight, decreased appetite, and reduced calories. Your body loses water weight when it begins to burn up fat for energy.
When your body is burning up the fat and carbohydrates, water is released, and you loose weight. Carbohydrates have been liked to hunger, but that is not certain yet.
When you burn fat without carbohydrates, byproducts enter your bloodstream instead of the sugars. Without the insulin needed, your body does not crave food as much, which results in less eating, and eventually
weight loss. Many carbohydrates contain calories in them. Low-carb diets limit the amount of calories a person takes in because of the restrictions it has on what
foods you can eat based on how many carbohydrates there are in it.
Carbohydrates can be addictive. When food is consumed by people the carbohydrates within that food raises insulin, which causes cells to
absorb sugar from the blood, and lower the sugar level in blood. This is known
to cause a desire or craving for more food that has a lot of carbohydrates. Studies
have shown that when the body’s blood sugar level gets low, it stimulates hunger.
When the body craves food, it usually craves food that is high in carbohydrates, which gets rid of the hunger, and
it gives the body a quick source of sugar. Another study says that a decrease
of serotonin in the brain affects the “mind-mood-food connection.” Serotonin
helps a person feel less pain, les anxiety, and less stress. It improves your
mood by increasing relaxation in your body. This study by experts says that people
who crave carbohydrates have low levels of serotonin. One way to help stop the
craving/addiction is to reduce the amount of carbohydrates taken at one time, or eat foods with lower glycemic index. This will reduce the amount of insulin produced, and the craving for food/carbohydrates
will be less.
Carbohydrate intake should come mainly from complex
carbohydrates. They are healthier for the human body, and they are the most effective
in adding energy to your body. Along with giving the body energy, complex carbohydrates
give the body important nutrients such as fiber, vitamins, and minerals. Complex
carbohydrates are usually low in calories.
The Food and Drug Administration has not yet
defined what low-carb food is. The words Low-Carb have no meaning at this point,
they are only marketing terms used to sell more products to people who are trying to loose weight. People may also buy the food thinking that the food is healthier.
This is not true in all cases, you can buy low-carb cookies, cakes, or other pastries.
The label may say low-carb, but the fat content and amount of calories can be high.
Low-carb foods can also replace the needed carbohydrates with substituted sweeteners.
The sweeteners used to replace carbohydrates are not as healthy for the human body as actual carbohydrates. The Dietary Guidelines for Americans has developed 7 guidelines for better health. Americans are to: (1) eat a variety of foods to get the energy, protein, vitamins, minerals, and fiber
you need for good health, (2) Balance the food you eat with physical activity, (3) select a diet low in sugar, (4) choose
a diet low in salt to help reduce your risk of high blood pressure, (5) eat plenty of grain products, vegetables, and fruits,
(6)choose a diet low in fat, saturated fat, and cholesterol, (7) drink alcohol in moderation.
Carbohydrates can be calculated as either total
or net carbohydrates. On labels, the amount of carbohydrates in a serving is
considered the total carbohydrates. Net carbohydrates can be calculated by taking
the fiber, glycerin, and sugar alcohols away from the amount of carbohydrates listed on the label. There is a theory behind fiber, glycerin, and sugar alcohols that say they do not raise blood sugar level. But the truth is that they do raise blood sugar, and they are also high in calories.