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(HealthNewsDigest.com) – Everything from an apple, candy bar, and whole wheat bread to a can of soda contains carb but eating each of these foods would definitely affect your health in different ways. Did you know that carbohydrates are the only macronutrient that does not have an established daily requirement? Protein and fat do have daily recommendations. Some cultures have lived for centuries with carb as their main energy source, while others – the Inuit, Laplanders and some American Indians – eat little if any carb throughout the year. Followers of the paleo diet shun many carbs.
Should we eat carb?
Yes, because our big brains gobble up 25% of all the calories we take in and close to 60% of all the glucose circulating in our blood. Dr. Karen Hardy, of the Catalan Institution for Research and Advanced Studies in Barcelona, Spain, believes that the high glucose demands of the brain could not be met on a low carb diet. When cooking evolved in the Pleistocene era readily available food starches became easier and less time consuming to chew making them more palatable. Cooking starch releases more glucose than is available in the raw form. With more glucose available, glands in the human mouth began to produce more salivary amylase which allowed humans to absorb and use glucose needed for brain function. Put all these coevolving adaptations together, along with ample meat in the diet of early man, and human brains grew bigger but these bigger brains still needed a continuous supply of carbohydrate.
Whole grains, sugar, starch, fiber – which to shun, which to eat?
Carbohydrates are classified by the length of their molecular chain and how quickly they can be digested and transformed into glucose, the only carb that can be converted into energy for use in the body. In contrast to protein and fat, we store very little carb, less than a day’s worth, so the body depends on a continuous supply through food.
Whole grains contain all three components of the cereal grain – bran (fiber), endosperm (starch) and germ (rich in protein and healthy fats). Refined grains, like white flour, are made only from the starchy endosperm. Eating whole grains daily – whole wheat, oats, quinoa, popcorn – helps to lower low density cholesterol (LDL), total cholesterol, body fat, and keeps blood sugar levels low.
Fiber cannot be broken down in the human digestive tract but it still contributes many health benefits. Viscous fibers, like those found in vegetables, fruits and beans slow down digestion and reduce blood sugars levels. Fiber from whole grains keep our bowels functioning efficiently and provides food for the healthy microbes that live in our gut.
Sugar needs to be separated into free sugar and added sugar. Free sugar is naturally found in foods – lactose in milk, fructose in fruit, maltose in grains. Eating foods with free sugar is a healthy choice. Milk is the primary source of calcium for most Americans. Fruits are rich in fiber, vitamins, minerals and disease-preventing phytochemicals. Added sugars are a food ingredient added during food processing or preparation. Most health experts strongly recommend that we eat less foods with added sugar, particularly sugar sweetened drinks. Typically, Americans eat slightly more than 17 teaspoons of added sugar each day, while experts recommend no more than 7 teaspoons.
Take-away message on carbs – a healthy group of foods that protect you from many serious health problems:
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Don’t avoid them but choose wisely.
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Eat more whole grains, aim for a minimum of 2 servings each day.
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Eat foods every day that are rich in fiber – whole fruits, vegetables, cereals and beans.
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Go easy on foods with added sugar. Eat foods with free sugars – fruits, cereals, dairy products.
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Carbohydrate quality is more important than the amount of carbs you eat.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.