Macronutrient: Carbohydrates 101

Read on to learn more about the different types of carbohydrates!

Today, we are talking about carbohydrates. One of the three essential macronutrients our body needs to have in order to function properly. But, before we get to the specifics, we need to recap a few things.

First, what the heck is a macronutrient? Macronutrients are nutrients that our bodies need in a larger amount, so we can be filled with energy. If you want to look at it another way, break the word apart. We have"macro", which is the Latin root word for big or large. Then, we have "nutrients", which are substances that provide nourishment for the body. There are three main macronutrients we want to cover here: carbohydrates, protein, and fat. It's important that we consume these three groups since our body can't produce the nutrients by itself.

For today, we are specifically focusing on carbohydrates. This is a type of nutrient you get from your diet. Let's start with the basic facts. Carbohydrates are found in a wide array of foods, and are often classified into three categories: sugar, starches, and fiber. Overall, carbohydrates serve as your first and main energy source for the body to use up. See, during digestion, our body breaks down carbs into glucose. Glucose is the main source of energy for our blood cells, organs, and tissue. This energy will be used by your body for daily activities and such.

However, a lot of people only think that there is one type of carbohydrate that is consumed by the body. Ummm... that's not quite true. Let's take a look at this scenario real quick. It's breakfast time in the morning, and you feel like getting a yummy bowl of cereal. Lucky Charms, right? As you sit down to eat, you pick up the cereal box and began looking over it. Your eyes skim over the nutrition label. Calories, fat, cholesterol, and... carbohydrates.

You may have noticed a few times that there are different types of carbs listed. As you read them, you might notice that they sound familiar. There are three main types of carbohydrates: sugar, starches, and fiber. Carbs are classified this way because they can affect your body in different ways.

So, there's quite a bit of science behind the different types of carbohydrates. Molecules, chains, types of bonds... ugh! Here at That NutriGenius, we like to keep things easy and simple for you to understand. Down below, we'll go into the details of each carb and how it affects you.

Simple Carbohydrates

What are simple carbs? Well, we already went over what carbohydrates are as a whole. Simple carbohydrates are a less complex and more basic form of carbs. Because they have a less complicated chemical structure, they are made up of shorter chains of molecules. This means that simple carbs are broken down quicker and are more easily digested by the body. When the body absorbs these types of carbs, it can produce a spike in blood glucose which will provide the body with a short-lasting source of energy.

Sugars

Remember. There are three main types of carbohydrates: sugar, starches, and fiber. So, which one classifies as a simple carb? That's right. It's sugar! Well, to be even more precise, there are different types of sugars. These types of carbs can be found in natural sugars or processed sugars.

When we think of natural sugars, we think about more nutritious foods such as fruit and milk. These sugars don't go through any processing and are found naturally in those foods, often providing us with vitamins, minerals, and fiber that our bodies need.

Processed sugars, however, are very different. When we think of processed sugars, we think about cane sugar, syrups, and most ingredients ending in "ose" such as glucose or dextrose. These sugars are chemically produced in factories and added to less nutritional foods like candy and soda.

Complex Carbohydrates

Since we talked about simple carbs, let's move on to the next type. Complex carbs! These guys are a more complicated form of carbohydrates. This can especially be seen in their chemical structure; long and intricate chains of several sugar units attached. Unlike simple carbs, these molecules will be harder for our body to break down and it will take a longer time to digest. This also means that we don't see as fast of a spike in our blood sugar, seeing as complex carbs will provide a longer-lasting source of energy.

So, out of sugar, starches, and fiber, which ones classify as complex carbs? Since we already talked about sugar being a simple carb, there are only two options left. That's right. It's starches and fibers!

Fibers

What is fiber? We've all heard the word somewhere, right? Fiber, also known as roughage or bulk, is a part of plant-based foods that our body can't break down. There is no fiber in animal products such as milk or any type of meat, but it is found in fruits, vegetables, grains, and nuts. This complex carb is packed with vitamins, minerals, and other nutrients beneficial to our body and its functions.

There are two main types of fiber: soluble and insoluble. There's a lot to unpack about these guys, so we're going to save it for another post. Just know that getting the right amount of both can aid your digestion, balance blood sugar, and keep pesky diseases at bay.

Starches

Did you know that starches are our main source of carbohydrates? Yup! According to several experts, starchy foods should make up about a third of our meal plates. For good reason, too! These guys are an essential part of a nutritious diet, providing the body with plenty of vitamins and minerals. Starchy foods come in many foods such as potatoes, legumes, quinoa, and brown rice. Although many of these foods provide us with nutrients, we should still keep a lookout for some of the starches we eat. Nowadays, many starchy foods tend to be processed such as white bread and pasta. Eating too many of these types of foods can lead to health consequences, such as high blood sugar and weight gain!

That's All!

We hope that this wasn't too confusing! If it was... that's okay. It was a lot of information to take in, so we get it. We covered the two categories of carbs: simple and complex. We also went into more detail about sugars, starches, and fibers. All we want is for you guys to try to learn about the foods you eat and the nutrition behind them. So...

Be safe. Be healthy. Be a NutriGenius.

Leave a comment down below to share what you've learned.