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Carbohydrates, whether you love them or despise them, are entirely misunderstood. Carbs (short for carbohydrates) are one of three macronutrients (short for macronutrients); protein and fat are the other two. Carbohydrates are broken down into sugar, or glucose, in your blood when they are consumed, and the glucose then provides energy to every cell in your body. Notably, your brain requires the most energy, and it is believed that your neurons — essentially, your brain’s messengers — require a constant supply. Because carbs are still a mystery to many people, here are the answers to the most frequently asked questions concerning this dietary category.
Carbohydrates Quiz
What foods are high in carbs?
It’s certainly no surprise that bagels and spaghetti are carbs, but there are plenty of other carb-containing foods. They are as follows:
- Grains. This means that carbs can be found in both refined grains (such as white bread and white rice) and whole grains (including quinoa, whole wheat, and oats).
- Vegetables. Some vegetables, such as broccoli and leafy greens, have very few carbs, but starchy vegetables, such as white and sweet potatoes, and corn (typically considered a grain), have more.
- Beans. Carbohydrates are found in foods such as lentils, chickpeas, black beans, and soybeans.
- Fruits. Carbohydrates are present in all kinds of fruit, whether frozen, fresh, dried, or juiced.
- Dairy. This macronutrient is found in variable levels in milk, yogurt, and cottage cheese.
- Sweets. Many meals, from ice cream to cookies, come into this category, and anything with sugar has carbohydrates.
- Other foods contain carbohydrates, albeit in smaller amounts. In addition, several of the foods listed here provide additional macronutrients. Yogurt and beans, for example, are both high in carbs and protein. If you choose whole milk yogurt, you’ll also be getting some fat.
What is the distinction between basic and complex carbohydrates?
Simple carbohydrates are readily broken down into glucose. Perhaps you’ve had a sugar rush, so termed because the sugar breaks down quickly to provide that rapid energy. Fruit juice, which is devoid of fiber, and all types of sugar, whether natural, such as maple syrup and honey, or more processed table sugar, are examples of simple carbs. Your body isn’t fussy here; it will quickly convert them all to sugar. Simple carbs promote a faster rise in blood glucose by supplying this rapid energy, prompting your body to release insulin in reaction. Also, you must try to play this Carbohydrates Quiz.
The word complex carbohydrates relate to carbs’ chemical structure, and this is where things get a little complicated. Complex carbohydrates can refer to foods that contain fiber as well as other nutrients, such as fruits and whole grains, as well as chemically complex carbs, such as white bread, which contains little to no fiber or naturally occurring nutrients.
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Is this the same as saying there are good carbs and harmful carbs?
No. When the word “good carbs” is used, it usually refers to whole food carbs that are high in vitamins, minerals, and beneficial plant components. Many healthy carbs also contain fiber. These are important distinctions because these carbs are absorbed more slowly — whether because they also contain protein (as in milk and yogurt) or because they contain fiber (think: sweet potatoes or beans). This slower conversion to glucose provides your body with a more consistent supply of energy and prevents the extreme variations in insulin that might be troublesome. When these protective components are combined with healthy insulin response, these meals fall into the category of good carbs.
Excess sugar and processed grains are typically considered poor carbs because they provide few, if any, nutrients (including fiber), and their rapid conversion to energy causes harmful oscillations in insulin levels. This can stress your system over time, leading to insulin resistance and type 2 diabetes.
One quick aside: Although refined grains lose nutrients during processing, many are enriched (as indicated by the name “enriched wheat flour”), which means that certain nutrients have been reintroduced back in. That is, they provide some B vitamins, such as folic acid, as well as iron. Because these nutrients are essential, the USDA allows you to eat half of your grains whole and the other half from processed grains. However, the truth is that you’re better off reducing your intake of refined grains and opting for other whole foods rich in those same elements. That’s a touch-off subject for a carb discussion, but it’s worth mentioning in the context of good and bad carbs because processed grains do include a few extra nutrients.
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