Discover the Power of Carbohydrates

By Amelia Pape, RDN

Did you know March is National Nutrition Month? Each year, the Academy of Nutrition picks a different nutrition theme, and this year it’s “Discover the Power of Nutrition”. When pondering what the best blog topic would be to fit this theme, immediately carbohydrates came to mind. Carbohydrates could be considered the powerhouse of the body since they are its primary energy source! Now, when people think of carbohydrates, it often comes along with worry about “good carbs” vs “bad carbs”, weight concerns, or blood sugar concerns. This blog aims to break down the complexity of carbohydrates and provide insight into their diverse nutritional benefits.

What are Carbohydrates?

Carbohydrates are one of three macronutrients that also include protein and fat. You can think of carbohydrates as essentially long chains of sugar molecules that are broken down by the body to provide energy in the form of glucose. Glucose helps power our cells, tissues, and every organ system in the body! Interesting fact: the human brain is the most energy-demanding organ in the human body, and glucose (coming from carbohydrates) is its primary fuel source. The brain’s neurological function heavily relies on a continuous glucose supply. In that sense, you can think of carbohydrates as literally food for thought. Due to their role in the body’s energy production, carbohydrates are an essential part of a balanced diet.

Now, when we talk about carbohydrates, many different foods can come to mind. While most often it seems that grains, like pasta, bread, or rice, are thought of first, carbohydrates encompass many other types of foods, such as fruit, starchy vegetables like potatoes, dairy, nuts, seeds, and legumes. Carbohydrates can be broken down into three main categories, which include: starch, fiber, and sugar. Other terms often used to describe carbohydrates are complex and simple. Read on to help break down these carbohydrate categories and learn the unique roles of each type in the body. Starting first with the difference between complex and simple carbohydrates!

Complex vs Simple Carbohydrates

So, what’s the difference between complex and simple carbohydrates? The difference boils down to a food’s chemical structure and how the body digests it. Complex carbohydrates, as the name implies, have a more complex structure which means it takes the body more effort to break them down. Simple carbohydrates, on the other hand, due to their simpler structure, break down more quickly. Both complex and simple carbohydrates serve important and distinct roles in the body. For instance, since complex carbohydrates are broken down more slowly, they provide longer-lasting energy and cause a slower blood sugar rise than simple carbohydrates. Complex carbohydrates also contain more vitamins, minerals, and fiber than simple carbohydrates. For this reason, complex carbohydrates are recommended as the primary type of carbohydrate to consume for a balanced diet.

Nevertheless, simple carbohydrates play an important role in the body as well. Simple carbohydrates, due to their more rapid digestion, are useful in providing the body with a quick energy boost! This can be especially useful before or during exercise, when you need a readily digestible fuel source for immediate energy, or if you have low blood sugar and need to eat something to quickly raise your blood sugar level. Additionally, the lower fiber content of simple carbohydrates makes them a wise choice before and during exercise for anyone who is more prone to digestive issues. For more tips on fueling for exercise, check out one of our previous blogs: How to Snack to Fuel Your Workouts and Recovery

Let’s break down the differences even further! Complex carbohydrates include both fiber and starches, and simple carbohydrates contain sugar.

Fiber and Starches

Fiber and starches are both complex carbohydrates. An easy way to remember which foods are complex carbohydrates is to think of them as plant foods, which include fruits, vegetables, legumes, and grains. One key function of fiber is its indigestibility. The fact that fiber cannot be broken down easily by the body may initially seem negative, but its indigestibility is the root of its positive health benefits. Fiber helps aid in digestion, regulates blood sugar, lowers cholesterol, and keeps you feeling full for longer! In addition to being rich in fiber, complex carbohydrates are also full of vitamins and minerals that are important in many processes in the body, including energy production. No wonder carbohydrates should be considered the body’s powerhouse!

Interesting fact: Whole grains are more nutrient-dense than refined grains since they still have the whole grain, including the germ and bran, which contain most of the micronutrients, fiber, and protein. Refined grains lose some of their nutritional value through processing, though they can be fortified afterward to replenish some of their lost nutrients.

Consider adding these complex carbohydrates to your diet:

• Fruit (berries, oranges, apples, etc.): Rich in vitamins A, C, and potassium
• Starchy vegetables (sweet potatoes, corn, squash, peas, etc.): Rich in vitamin A, C, and potassium
• Whole grains (quinoa, oats, barley, brown rice, etc.): Rich in B vitamins, vitamin E, iron, and magnesium
• Legumes (beans, lentils): Rich in iron, magnesium, and potassium
• Nuts and seeds (such as walnuts, pistachios, almonds, pumpkin seeds, chia seeds): Rich in vitamin E, magnesium, and selenium

Sugars

Now moving onto sugar! Sugar is a type of simple carbohydrate. This means it is broken down faster than complex carbohydrates, resulting in a more rapid increase in blood sugar or energy. One downside of this rapidly digestible sugar is that the energy boost does not last as long compared to our complex carbohydrates, so it can often be followed by an “energy crash”. Sugars, like any of our foods, serve a purpose in our bodies. They can be crucial for athletes needing to sustain their energy during intense or long workouts or those needing a quick pre-exercise fuel source. They can also play an important role in quickly raising low or unsafe blood sugar levels.

While there are naturally occurring sugars in foods such as dairy and fruit, there is also added sugar, which, as the name implies, is sugar added to foods. Added sugars can often be found in packaged or processed foods such as candy, baked goods, granola bars or even salad dressings, and in beverages like juice, soda, and sugary coffee drinks. Sugar can hide under many names on nutrition labels, but a quick way to check sugar content is to look at the “Added Sugar” category on the nutrition fact label. It is important to be mindful of how much added sugar is consumed, as long-term high consumption can be linked to metabolic health concerns. For reference, the American Heart Association recommends limiting added sugar to 36 grams (9 teaspoons) per day for men and 25 grams (6 teaspoons) per day for women.

Help Power Your Day with Carbohydrates

As mentioned previously, carbohydrates can be considered the powerhouse of our body due to their role in energy production. To support consistent energy levels during the day, it is best to spread carbohydrate intake as evenly as possible throughout all meals and snacks. Recommendations are to make at least half your grains whole grains, focus on complex carbohydrates, limit added sugar, and balance carbohydrates with other food groups, such as protein and healthy fat, at meals and snacks. By focusing on incorporating complex carbohydrates into your day, you might notice an improvement in your energy levels, mental focus, and exercise endurance. Aside from the noticeable benefits of incorporating carbohydrates, we know that by adding a variety of carbohydrate sources, we are also supporting our body by consuming a wide array of micronutrients, as listed above. These vitamins and minerals, like iron, potassium, magnesium, vitamin C, vitamin E, etc. are crucial for the body to function properly. So next time you’re having a meal or snack, check to see if it has carbohydrates, and if not, consider adding one!

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!