The Chain Gang

So far we've discussed the single and double units of carbohydrates, mono- and di-saccarides. These are commonly called simple carbohydrates. They include table sugar, honey, molasses and high fructose corn syrup among others. They are also found in fruit, as fructose and in milk, as lactose. While some of these can contain health benefits, like local honey and some molasses, their dietary value is generally limited.

When simple carbohydrates start linking together into long chains, they are called complex carbohydrates. These are found in foods such as grains, corn and potatoes. They provide nutrients which simple carbohydrates do not. Nutrients (something that provides nourishment) are important to our health, and those from complex carbohydrates include minerals, vitamins, fiber, and phytonutrients which are disease fighting plant chemicals.

If you cut out or drastically reduce carbohydrates in your diet, you will miss out on crucial nutrients and will jeopardize your health. 

Carbohydrate consumption also helps to control your blood glucose concentrations. A low blood glucose level makes you feel tired because it deprives your cells of the energy they need to function. Too much, especially over a long period of time, and your cells become damaged (as in people with diabetes).

The body likes balance. Humans have a built-in glucose monitor that helps keep blood sugar in balance by releasing insulin (a hormone from the pancreas) when blood sugar goes up, like after we eat, and glucagon to increase blood sugar between meals. If you abuse this system by eating too many simple carbohydrates, or too few, you will also damage your body and upset your metabolism (the biochemical processes in your body which sustain life).

Eating a variety of fruits, vegetables and whole grains is generally the recommended way to get your carbohydrates. A standard intake of 40% of your calories should come from this source to get your nutritional requirements. There are always, of course, exceptions to this rule; but not many and, no, if you're just a "meat and potatoes guy" that does NOT immediately make you an exception to the rule.

As always, if you have any questions or comments, I always enjoy and appreciate your input.

Always,

Dr. P