Carbohydrates are not Created Equal

With the growing rise of diabetes, carbohydrates are the talk of the town, and not usually in a positive light. Keto diets are the new rage because carbs have been labeled as the enemy. But, what is the truth? How can we break down the vast forms carbohydrates takes to understand better how they impact our body as enemies or friends?

The truth is our bodies need carbohydrates to thrive. Our brains, muscles, and other critical functions rely on the energy provided by carbs in our nutrition. Our bodies are built in ways that require a complement of carbohydrates, fats, and proteins to function normally and power the body's ability for self-repair. Did you know glucose is our brain's primary source of energy for normal functioning?

But, the right carbohydrates make a huge difference in how the body responds. Unfortunately, the Standard American Diet is filled with simple carbohydrates that work against our body's ability to function normally. These include the concentrated sugars found in soft drinks, candy bars, highly processed foods, donuts, cakes, etc. These concentrated sugars in the form of granulated sugar, powdered sugar, bleached white flower, and high fructose corn syrup are stripped of all other micronutrients, including fiber. In the absence of fiber, the glucose found in these simple carbohydrates hits our bloodstream immediately, causing the notorious "sugar rush/crash" cycle. This is why you are left craving more and more. That instantaneous hit of energy disappears as fast as it came on. These are the carbohydrates we want to enjoy on occasion or in small amounts.

So, what are the carbohydrates we can focus on for optimal health and well-being? These would be what are called complex carbohydrates, or whole food carbohydrates. Fruits, vegetables, beans, lentils, millet, barely, whole wheat, oats, brown, black, or wild rice, whole grain pasta noodles, and multigrain tortillas or breads are all great foods to fuel our bodies with energy and necessary nutrients.

One of the most critical differences found in complex carbohydrates is the fiber content. This fiber not only acts to slow down the digestion of the carbohydrates, but is also necessary for optimal gut function, which allows the body to break down and process all of the food we consume. Research shows 95% of Americans do not get enough fiber intake, which means they are likely lacking in the other micronutrients offered in the family of complex carbohydrates. A nutrition plan focused on whole fruits, vegetables, beans, and whole grains (where you can see the actual seed or grain) offers the body the critical micronutrients for optimal functioning of our immune system, inflammatory response, and ability to self-repair.

Foods containing complex carbohydrates are our biggest powerhouses of micronutrients, vitamins, and minerals necessary for optimal functioning. The vibrancy of colors found in the variety of fruits and vegetables we can consume offers necessary vitamins, minerals, and micronutrients for optimal cellular functioning and repair. A whole apple has so many various compounds working in cooperation with our bodies that our bodies can turn 8.5 mg of vitamin C into 1500 mg of potency! Beans are loaded with fiber, protein for our bodies building blocks, and the right fats to fuel the entire system. Variety is the spice of life and the key is to build a nutrition plan where we are getting an abundance of health-promoting foods.

It is not my role to offer specific details of a nutrition plan, but to offer enough knowledge to spark your curiosity and desire to explore ways you can enhance your food choices for optimally fueling your vision and mission in life. The reality is each of us is built a little differently. We need an individualized nutrition plan that works not only for our body, but for our lifestyle and cultural values. Through experimentation and connecting more intuitively with our body's signals, we can find the right foods to support our overall health and well-being.

In what ways will you choose to experiment with how your body responds to adding more complex carbohydrates and whole foods to your nutrition plan?

Photo Couresty of: Odieso Castrejon via Unsplash