Not All Carbs Are Created Equal

First of all, Happy Registered Dietitian Day!!

There is so much misinformation about nutrition out there, what better day to consult with an expert (and read my first blog on what and RD is if you haven't already)! One popular topic with a lot of conflicting opinions is carbohydrates. They've been blamed for everything from the American obesity epidemic to chronic inflammation. The truth is a little more complicated. Carbohydrates are actually the body and brain's main fuel source. Stay on a low-carb diet too long and you will probably notice yourself starting to feel lethargic. Studies have also shown that children who eat breakfast perform better on standardized tests than those who skip their morning meal. That's because the human brain relies on glucose, a carbohydrate, to function. As with many things, I think the problem is too much carbohydrate from the wrong sources. Depending on your health and exercise level, carbohyrates should comprise between 45-65% of your total daily calories but the trick is focusing on the right types.

Carbohydrates can be divided into two basic categories: simple and complex. Simple carbohydrates, such as glucose, fructose, and sucrose, are single units of sugar or linked pairs of sugar that are absorbed quickly into your blood. When people think of "bad carbohydrates" they are typically thinking of simple sugars. The problem with simple sugars is that they are in everything-baked goods, desserts, cereals, candy, soda, even added to yogurts and pasta sauces. These simple sugars cause a quick spike in your blood sugar (glucose), followed by an even quicker drop, which means your energy levels will drop as well. In addition, insulin is secreted in response to the rise in blood glucose and too much insulin in the blood is never a good thing. Although there are no real health benefits to simple sugars, they are the best source of energy before, during, and after exercise. That's why most energy bars, gels, and sports drinks are made with simple sugars. With the exception of exercise, simple sugars should be limited in the diet as much as possible.

Complex carboydrates, such as starch, fiber, and glycogen, are long chains that are slowly digested in your body and will therefore keep you full longer than simple carbs will. Complex carbs, such as whole grains, vegetables, and legumes, also pack a lot more nutrients than simple ones. Simple sugars are often just empty calories, meaning you aren't getting any real nutrition, just a lot of calories.

Hints

• Make sure most of your carbohydrates come from whole grains such as 100% whole wheat breads, brown rice, oatmeal, fruits, vegetables, and legumes.
• Aim for at least 25 grams of fiber each day
• Try to cut out empty calories from simple sugars such as soda and candy.
• It's okay to use simple sugars as fuel before, during, and after exercise, but this mainly applies to people who are working out hard and for long periods of time.