What are carbohydrates?
Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Carbohydrates are 1 of the 3 macronutrients, the other 2 being protein and fats. When calculating your daily calories remember there are 4 calories in every gram of carbs. Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat to metabolize. We can categorize carbs in simple carbs and complex carbs.
We know simple carbohydrates also as monosaccharides (1 or 2 sugar molecules). Those include glucose, fructose, and galactose which are broken down quickly by the body to be used as energy. Also, we can find simple carbohydrates naturally in foods such as fruits and milk products. Simple carbs cause bursts of energy much more quickly than complex carbs because of the quicker rate at which they are digested and absorbed. This is a result of having 2 or fewer sugar molecules. We can find them in processed and refined sugars such as candy, table sugar, syrups, and sodas. The majority of carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars.
Complex carbohydrates have three or more sugars (polysaccharides). We often refer to them as starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, whole-grain bread, and cereals. Simple carbs can lead to spikes in blood sugar levels and sugar highs, while complex carbs provide more sustained energy. Studies are indicating that replacing saturated fats with simple carbs, such as those in many processed foods, is associated with an increase in heart disease and type 2 diabetes risk.
Carbohydrates and weight loss
Carbs have been recognized throughout time as the main reason for weight gain, in contrary, there are carbs that can actually help you lose and maintain a healthy weight. This happens because of carbohydrates high in fiber such as vegetables and starchy carbs. It is difficult to get sufficient fiber on a low carb diet. Dietary fiber helps you to feel full and generally comes in relatively low-calorie foods. Without sufficient fuel (carbs), the body gets no energy impacting the central nervous system, which may cause dizziness or mental and physical weakness. Hypoglycemia is a deficiency of glucose or low blood sugar. Insufficient carbohydrate intake will allow the body to consume protein for fuel. This is problematic because the body needs protein to make muscles. Using protein for fuel instead of carbohydrates also puts stress on the kidneys, leading to the passage of painful byproducts in the urine.