The role carbs play:
Carbohydrates (carbs) in your diet provide glucose, which is the primary source of energy for the body and the brain. Glucose also provides energy to the body’s organs, muscles and nervous system. Glucose enters the blood stream after eating carbs and is the main sugar found in blood. It fuels everything that you do, from physical activities to thinking processes in the brain.
The pancreas, which forms part of the body’s endocrine system, helps to control high levels of glucose in the bloodstream by releasing the hormone insulin. The insulin sends excess glucose to the liver as glycogen, while also allowing body cells to partake in the glucose feast. The pancreas also produces the hormone glucagon, which has the opposite effect of insulin, as it raises blood sugar levels when needed. The two hormones work together to keep glucose levels in the body balanced. When the body needs more blood sugar, the glucagon signals the liver to turn the glycogen back into glucose for release into the bloodstream.
Why the bad reputation?
“Over the years, carbohydrates have become nutritional villains” says Harvard. Diet trends over the past two decades have advised you to cut down on carbs or eat a low-carb diet. Low-carb diets are popular for weight loss, although research has shown that while it may be effective over the short term, it is difficult to stick to these diets long term. Carbs are usually replaced in these low-carb diets with protein and saturated fats. A high intake of saturated fats, however, has been proven to have harmful health effects.
Carbs has been tainted as “nutritional villains”, but this bad reputation does not distinguish between good (healthy) carbs and bad (unhealthy) carbs. Unhealthy carbs deserve the bad reputation, as many food products have been highly refined and processed, while usually loaded with unhealthy additives, preservatives and fats. Refined carbs are mostly found in food made with white refined flour and are usually also high in sugar content. Unhealthy carbs have a high glycemic index, which means fast digestion, coupled with rapid glucose absorption, to create spikes of high blood glucose levels.
Spikes in blood sugar levels on a daily basis have detrimental effects on the body. A few of these are:
- High blood sugar levels stimulate high insulin secretion. With such regular spikes, cells become less and less sensitive to the insulin signal.
- Daily spikes in blood sugar levels fuel inflammation in the body. High blood sugar triggers a reaction called glycation whereby glucose is attached to proteins and certain fats. This contributes to increased levels of inflammation.
- The carbs that trigger the biggest surge in blood sugar are also typically the most fattening.
Why you need healthy carbs:
Natural, unprocessed carbs not only provide energy giving glucose, but also healthy vitamins, minerals, fiber and phytochemicals.
Healthy carbs have a low glycemic index, which means it gets absorbed slowly and helps to stabilize blood sugar levels.
Sources of healthy carbs:
- Vegetables are healthy sources of carbs, as vegetables also contain vitamins, minerals, antioxidants and fiber.
- Fruits also contain fiber, vitamins and minerals, as well as different antioxidants.
- Whole grains that contains all parts – bran, germ and endosperm – of the original grain.
- Beans and lentils are very healthy sources of carbs, as they contain minerals, fiber, protein, and complex carbohydrates.
- For a healthy diet, it is best to stick to whole, single ingredient foods.
Sources:
The smart way to look at carbohydrates. Published June 2018 edition of Harvard Men’s Health Watch. Harvard Medical School. (www.health.harvard.edu)
Good carbs list of carbohydrates in food. Published August 2015. Common Sense Health. (www.commonsensehealth.com)
List of healthy carbs. Published 3 October 2017. Livestrong. (www.livestrong.com)
Wees gesond: Eet stysel, nie rooivleis. Published 27 May 2018. Rapport Beleef. P.14. (www.media24.com)
HEALTH INSIGHT
June 2018