The “MISUNDERSTOOD” Macronutrient- CARBOHYDRATES

Macronutrients are the nutrients found in foods that your body uses in the most significant amounts. These nutrients are used for energy and maintain structures and systems in the body. There are three types of macronutrients – carbohydrates, proteins, and fats. Let’s explore carbohydrates!

What exactly is a carbohydrate? Carbohydrates are nutrients found in food made up of carbon, hydrogen, and oxygen. Starches, fiber, and sugar are all considered carbs since they have a similar chemical structure.

The most basic carbohydrate is a monosaccharide (containing one sugar group): glucose, fructose, and galactose. They are also known as simple sugars and are most commonly found in juice, soda, candy, refined grains such as white bread & white rice, dairy (lactose), and fruit (fructose). Simple sugars are broken down quickly and hit the bloodstream soon after eating, leading to a spike in blood sugar and insulin and then subsequently a crash. However, not all simple sugars are created equally. Fruit is a simple sugar. Fruit also contains fiber and antioxidants. The fiber will slow down the absorption of simple sugars and, therefore, will not cause the sugar spike that a Snickers bar will cause.  

The more chains in the sugar molecule, the more complex the carbohydrate is and the longer it takes the body to digest. This longer digestion time will keep you feeling full longer and will not cause a spike in blood sugar and insulin as simple sugars do. Examples of complex carbs are vegetables, legumes (black beans, lentils), and whole grains.

Not all complex carbs are created equal. White bread and white rice are considered complex carbs. However, they do not contain the same nutrients as whole grains. A whole-grain comprises three parts – 1) bran, fiber-rich outer layer; 2) endosperm, middle part;  3) germ, nutrient-rich inner part. Grains that are milled or refined only contain the endosperm and are missing the nutrient-rich outer and inner layer, making this type of food empty calories – calories void of any nutritional value. Instead, if you incorporate grains into your diet, opt for whole grains such as millet, quinoa (seed), spelt, farro, and cracked wheat, which contain all three layers, thus providing a more nutrient-dense product.

Fiber, found in vegetables and fruit, cannot be broken down by the human digestive system. This helps promote healthy bowel movements, keeps you full longer, and promotes overall good gut health. Most Americans do not consume enough fiber daily. Aim to increase your fiber by eating a vegetable with every meal!  

Our bodies need glucose for energy. What’s important is balance. You don’t want your blood glucose and your insulin levels to be constantly elevated; this can lead to problems such as diabetes, inflammation, brain fog, fatigue, Alzheimer's, and the list goes on.

What matters most is that you pick nutrient-dense foods. What does that mean? Foods with a high nutrient density contain many vital nutrients (protein, iron, zinc, B vitamins, etc.) per 100 calories. These nutrients are needed to carry out functions in your body and are essential for an optimally functioning body. Not all CALORIES ARE CREATED EQUAL, and not all carbs are created equal! Focus on incorporating more nutrient-dense veggies into your diet and improving your overall health with what you eat.

Here are some easy ways to incorporate veggies (aka CARBS) into your everyday meals:

-       Toss spinach or kale into your smoothies, spaghetti sauce, or sauté with other veggies in the morning to make a breakfast “hash.”

-       Sautee onions, garlic, riced cauliflower, salt, pepper, the zest, and juice of 1 lime and cilantro. Use this in place of rice for your rice and beans, or use it as a base for your taco bowl.

Have fun with it! Explore new veggies, find new recipes, and eat your way to better health!

Till next time!

 Jen