Healthy Carbs 101

Healthy carbs, carbohydrates, are the primary fuel for all the body’s cells and the only source of energy for the brain. Proteins and fat, although primarily utilized as vital building components for body tissue and cells, are also a source of energy for the body.

Sources of healthy carbohyddrates—whole grains, vegetables, fruits and beans—promote optimal health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. (Phytonutrient are chemical compounds such as beta-carotene that occur naturally in plants.) There are two basic kinds of carbohydrates.

Simple Carbohydrates

Simple sugars are typically sweet-tasting (glucose derives from the Greek word for "sweet") and are rapidly metabolized by the body and converted into energy. In fact, simple sugars need almost no digesting - they can enter the bloodstream immediately.

The most common examples of monosaccharide simple sugars are glucose (also called dextrose) and fructose. A less common simple sugar is galactose. Glucose is the primary form of sugar stored in the human body for energy. Some glucose is stored in our blood, while a liquid energy "reserve" (the "fight-or-flight" fuel) is stored as glycogen in the muscles and liver. Fructose is the main sugar found in most fruits. Both glucose and fructose have the same chemical formula, however, the body has to first convert fructose into glucose as cells only run on glucose.

Simple carbs or simple sugars (except fructose from fruit) are typically high on the glycemic index, so they tend to cause a rapid rise in blood sugar. Ideal for energy, but not so good for appetite and blood glucose control.

Complex Carbohydrates

These polysaccharides are known as dietary fiber, or non-starch polysaccharides (NSP). Generally, dietary fiber is classified as either insoluble or soluble. Most plant foods contain both sorts of fiber, although proportions vary.

Because the molecular complexity, the body cannot metabolize them (convert them) into energy as quickly as simple carbs (except fructose). This means complex carbs raise blood glucose levels more slowly. The most common form of polysaccharide complex carb is starch, which is found in plants.

Complex carbohydrates are found in fruits, vegetables, nuts, seeds and grains. Green vegetables like green beans, broccoli and spinach contain less starch and more fiber. Like unrefined grains, they help your digestive system. Some examples of foods high in starchy complex carbohydrates include bread, cereal, rice, pasta, potatoes, dry beans, carrots and corn. Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber.

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