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What is a Carb?
Carbs. We've all heard of them, but aren't exactly sure what they are. Are they good? Are they bad? Do they just make us fat? Many of us are just plain confused. The bottom line is there are some carbs that are good for you and some that aren't. What exactly are carbs anyway, and how do they affect our bodies?
There are three main macro nutrients that are essential in every balanced diet which are carbohydrates, proteins and fat. While proteins and fats may be mostly responsible for bodily functions such as the creation of tissues and insulation, carbohydrates break down into a form of sugar which is either immediately converted to energy or stored in the liver or muscles for when it is needed. In fact, carbs provide more than 60% of the amount of energy required by the body. So, one big answer is that we do need carbohydrates but have to realize that all carbs are not created equally.
To understand how carbs affect us, we need to understand their structure. Carbohydrates can be broken down into two categories: Simple Carbs and Complex Carbs.
Simple Carbs are simple sugars whose chemical structure consists of only one or two sugar molecules. Most are refined sugars that have very little nutritional value. As you may guess, most of these are the carbs to avoid as they break down very quickly. Why is it bad to eat food that breaks down quickly? While they may give a quick burst of energy, it is short lived with its quick spike in blood sugar and no nutritional value. That means the body doesn't really "get fed" and there is a quicker "crash" in blood sugar causing one to get hungrier more quickly. The exception concerning the low nutrient base is fruit and sugar added yogurt which will give a benefit, but still breaks down quickly. The following are some examples of simple carbohydrates.
Table sugar Bread (white flour)
Brown sugar Jams, jellies
Corn syrup Fruit drinks
Honey Soft drinks or soda
Maple syrup Candy
Products with white flour Sugar added Yogurt
Fruit Most Packaged cereal
Most processed foods Molasses
 On the other hand, Complex Carbs consist of a chemical structure that is made up of three or more sugars
and usually linked together to form a chain. While
this may seem like a chemistry lesson, I want to point out that Complex Carbs, that longer chain, takes longer to break down. While it may seem like this is a bad thing, it is
actually better for you. As a result, these don't spike sugar levels as much, but end up giving slower and more lasting forms of energy. These foods are filled with more beneficial nutrients, many with fiber which aids in slowing down their digestion. This leads to more complete digestion and with the body being "fed more of what it needs"
leaves a feeling of being more full than with simple carbs.
Keep in mind that protein is the slowest form of food to digest making higher protein the best way to feel full the longest while producing the most level source of energy (no sugar spikes).
Examples of some Complex Carbs are:
Green vegetables
Vegetables such as zucchini, yams, eggplant, cauliflower,
carrots, cabbage
Whole grains such as oats, millet, barley, brown rice, barley,
whole grain breads, oat bran
Legumes such as beans and lentils
Some high fiber fruits such as apricots, oranges, plums, pears,
grapefruits and prunes
The key here is to avoid as many simple carbs as possible while enjoying the more nutrient rich complex carbs. Of course, I still strongly believe in a lower carb lifestyle for optimal weight and energy. While some may be better for you than others, all carbohydrates break down into some form of sugar. Go for more
high protein foods, eat unlimited amount of green vegetables and limit yourself to25 - 35 grams of other carbs per day. While carbs will give you bursts of energy, it's protein that will provide you with long lasting energy throughout the day.
Do you know what a carb is now? Let's have a conversation
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