Carbohydrate
Carbohydrate is one of the main sources of energy. It fuels the brain and muscles. During intense exercise it is the main source of energy.
We require a steady supply of energy in the form of blood glucose. Excess is stored as glycogen in muscle, fat, and liver for easy access of energy supply. Carbohydrates are broken down into sugar and absorbed into blood. As blood sugar/ blood glucose levels rise the pancreas releases the hormone insulin. Insulin keeps blood sugar within normal ranges by sending the sugar to the cells to be used for energy. The cells can become resistant to insulin. This causes blood sugar levels to be elevated, leading to pre-diabetes or Type 2 Diabetes. The difference between Type 1 and Type 2 is that Type 2 is mostly preventable and Type 1 is an autoimmune disorder where the body attacks the pancreas and prevents insulin secretion. That’s why people with Type 1 diabetes require insulin injections. According to the National Institute of Diabetes and Digestive and Kidney Diseases, 1 out 3 adults has pre-diabetes. People with pre-diabetes have a 50% chance of developing diabetes over the next 5 - 10 years.
Carbohydrates are found in vegetables, fruit, wheat, and diary foods They are made of sugar molecules. Glucose (the body’s main energy source), fructose, and galactose are monosaccharides, single sugar molecules. Lactose (the sugar found in milk), maltose, and sucrose are disaccharides, double sugar molecules. Starch, cellulose, and fiber are polysaccharides, made of three or more sugar molecules. Polyols are sugar alcohols, they are chemically similar to sugar and alcohol and are not completely absorbed by the body. They are often found naturally in some fruits and in sweeteners and bulking agents.
Carbohydrates are classified as either complex or simple. Complex carbohydrates are polysaccharides they are slow to digest and help with satiety. They contain more vitamins, minerals, and fibers than simple carbs. Complex carbohydrates help keep blood sugar within normal ranges. Examples are legumes, starchy veggies, and whole grains. Brown rice, quinoa, beans, whole grain bread, whole grain pasta, corn, potatoes, peas, and squash are classified as complex carbohydrates. Simple carbohydrates are monosaccharides and are quick to digest. These are foods like soda, candies, and syrups. Because they are quick to digest, they can spike blood sugar and cause a drop (depending on the amount consumed).
Individuals who exercise should consume more carbohydrates than sedentary people. The USDA recommends that people consume 45-65% of their diet from carbohydrate sources. A majority of those carbs should come from complex carb sources. Let’s calculate how many grams of carbohydrate an individual needs if they consume a 2,000 calorie diet and want to eat 65% of calories from carbs.
.65 x 2,000 calories = 1,300 calories
2. 1,300 calories / 4 calories = 325 grams of carbohydrate
They need 325 grams of carbohydrate everyday to reach this goal.
Fiber is a complex carb that is an essential part of a healthy diet. It increases the frequency of bowel movements, helps blood glucose stay within normal ranges, and can prevent heart disease by lowering cholesterol. Fiber is in whole grain food and vegetables like beans, fruits, nuts, peas, and seeds.
The body requires a stead supply of blood glucose. It’s important to eat carbs throughout the day. If you exercise you should eat a small meal or snack with complex carbs 2-4 hours before exercise. To help with recovery consume protein and carbs post workout about 30-60 minutes after. To get quick energy during a workout eat a simple carbohydrate.
Excess calories, no matter if they are from carbs, protein, or fat will lead to weight gain. Constantly consuming high levels of simple carbohydrates may lead to pre-diabetes.
Carbohydrates are an important energy source. Complex carbs should be prioritized because they contain fiber and nutrients. Exercise requires higher carbohydrate intake. Find what works best for you.
Sources:
“ACSM Blog.” ACSM_CMS, https://www.acsm.org/blog-detail/acsm-certified-blog/2019/03/14/nutrition-vs.-performance-nutrition-carbohydrate-confusion.
“Carbohydrates.” Www.heart.org, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates#:~:text=When%20you%20eat%20carbs%2C%20your,as%20a%20source%20of%20energy.
“Nutrition Resources to Help Energize Any Moment: Clif Bar & Company®.” Clifbar, https://www.clifbar.com/stories/feeding-and-inspiring-active-lifestyles.
“Type 1 Diabetes.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/type-1-diabetes.
What It Is - Food and Drug Administration. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/assets/InteractiveNFL_TotalCarbohydrate_March2020.pdf.
