Are all carbs equal?

It’s a well-known fact that a carbohydrate-rich diet can satiate your appetite and make you feel fuller. On the other hand, a diet low in carbohydrates can actually cause temporary weight loss. However, this temporary weight loss is not without some serious health risks. This presents a serious diet dilemma of what one should do while selecting a carb diet.

The solution to this dilemma is quite simple. All you need to know is “what to eat?” Yes, it’s all about making wise carbohydrate choices.


Salient features of carbohydrates
Let’s first review what carbohydrates are, where are they found and what they do for our bodies.

Definition: Simply speaking, carbohydrates (or saccharides) are sugars and starches, which serve as a fuel for our body systems.

Functions: Carbohydrates are our body’s major fuel for each of the functions that it performs e.g. respiration, reproduction, mobility, circulation and nerve signal transmission (the function of CNS). They actually give our body the required energy for the skeleton, muscles and central nervous system (including the brain and spinal cord). The human brain, in particular, specifically depends on carbohydrates for its performance and functions e.g. learning, thought process, thinking etc.

Sources: The common sources of carbohydrates include fruits (carbs are found in the form of fructose), various vegetables, beans, several dairy products, foods made from grains, and also in sugar, honey, molasses, and corn syrup.
Types: After digestion, our body converts carbohydrates into glucose, which our cells use as fuel. Depending on the same, there are two major types of carbohydrates:
i)    Simple carbohydrates: These carbs are broken down quickly and easily by the body into glucose.

ii)    Complex carbohydrates:  These carbs are broken down slowly and take more time to enter the blood circulation.

The role of insulin: Insulin is a hormone that is secreted by the pancreas, a digestive gland. The main role of insulin is that it controls the blood sugar (glucose) levels in our blood. Once all carbohydrates are broken down into glucose, insulin helps the glucose enter the muscles / tissues’ cells. The remaining glucose is stored as glycogen in the liver and muscles for future use (this is the same glucose that we use during our exercise / workouts). Any additional / remaining glucose is stored in the body as “fat”.

Are all carbohydrates equal?

With respect to their structure and food value, carbohydrates can be classified into three types:
1.    Simple carbohydrates: These carbs are made up of one or two sugar units that are broken down and absorbed quickly into the blood circulation.

For the same reason, some modern studies have shown that some simple carbohydrate foods can actually cause acute increase in blood glucose levels, which naturally results in more insulin release from the pancreas, eventually resulting in enhanced appetite and more risk of fat storage.
Examples: Sugar, candies, honey, syrups, candy, honey, jams, jellies, molasses, juices and soft drinks all contain simple carbohydrates. While fruits primarily have simple carbohydrates, they are also rich in valuable vitamins, minerals, fiber, and water. Similarly, dairy products e.g. milk contain simple carbohydrates along with proteins, calcium and other nutrients.

2.    Complex carbohydrates (starch): These are made up of more than two sugar units. Natural (brown rice) and refined (white bread) sources are some perfect examples of such carbs. With respect to the structure, they are more complex and take more time to be broken down and absorbed into the bloodstream. For the same reason, they cause only a moderate increase in insulin secretion, which results in stabilization of appetite, and only a few carbs are stored as a fat.
Examples: Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They also have vitamins, minerals and fiber which promote health.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates but also have plenty of fiber, vitamins, minerals, and protein.
Grain products usually have complex carbohydrates. However, they also contain fiber, vitamins, minerals, and protein.
Vegetables contain variable amounts of both simple and complex carbohydrates, vitamins, minerals, fiber, and water.

3.    Indigestible carbohydrates (fiber). These cannot be broken down by the body into smaller units for absorption, and are not an energy source for the cells. However, they are a good source of health, especially with respect to their role in promoting better digestion of other foods. They also prevent us from constipation.
It is clear from the above discussion that not all carbohydrates are equal, and each type has its own structure, function and role in the body. Therefore, making a wise carb food choice is essential and should be done in light of your fitness goal i.e. weight loss, muscle building or just maintaining your fitness.