Carbs Decoded: Embracing the right carbs for nutritional balance

Carbs and sugar often get a bad rap, but they are much needed for energy. This blog delves into the world of simple and complex carbohydrates, explaining their roles in nutrition. With this information, you’ll be able to make informed dietary choices and strike the right balance for optimal health and energy levels.

In the world of food and nutrition, carbohydrates are often the most picked on the menu. But not all carbs are created equal! We have the simple carbohydrates that hit you with an instant energy boost, and then there are the complex carbs that take their time to release that fuel. Let's take a closer look at these carb categories, break down what makes them different, and find out how they impact our bodies.

What Are Carbohydrates?

Carbohydrates serve as the body's primary source of energy, providing fuel for various physiological processes. Found abundantly in foods like grains, fruits, vegetables, and legumes, they are composed of sugars, starches, and fibers. When consumed, carbohydrates undergo digestion and break down into glucose, which is readily utilized by cells for energy production. Thus, carbohydrates play a vital role in sustaining bodily functions and supporting physical activities.

Types of Carbohydrates

Carbohydrates can be broadly classified into two main types:

1. Simple Carbohydrates:

These simple carbs are often referred to as "simple sugars" and consist of 1-2 molecules of sugar. The body can quickly digest and absorb them into the bloodstream, offering a rapid source of energy. While they offer a quick energy boost, consuming too many simple sugars can lead to rapid spikes and severe crashes in blood sugar levels, potentially causing fatigue and cravings.

Foods with Simple Carbohydrates

• Fruits: Grapes, bananas, oranges, apples, berries
• Table sugar, honey, jaggery, date palm sugar, coconut sugar
• Candy and sweets
• Soft drinks, fruit juices, sherbets
• Jam and jelly
• Foods made with refined flour, like white bread

2. Complex Carbohydrates:

Unlike simple carbohydrates, complex carbohydrates are composed of long chains of sugar molecules that require more time to break down during digestion. This slow digestion process results in a more gradual release of sugar (glucose) into the bloodstream, providing sustained energy over an extended period. Due to their slower digestion rate and higher fiber content, complex carbohydrates help regulate blood sugar levels, promote satiety, and support overall health. Incorporating a balance of both simple and complex carbohydrates food into your diet can help maintain steady energy levels and support overall well-being.

Foods with Complex Carbohydrates:

• Whole grains and whole grain products: Oats, barley, whole wheat bread, whole wheat pasta, whole grain crackers, and whole grain cereals. Along with whole grains, ancient grains like amaranth and millet are also a source of complex carbohydrates.
• Legumes: Lentils, chickpeas, black beans, kidney beans
• Starchy vegetables: Potatoes, sweet potatoes, corn, peas
• Whole fruits: Apples, pears, oranges, apricots
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
• Fibrous vegetables: Spinach, cauliflower

Which Carbs You Should Eat More?

When it comes to carbs, focus more on complex carbohydrates. Since they take some time to break down, they’ll give you a steady flow of energy throughout the day. You'll find them in foods like whole grains, legumes, and colourful veggies and fruits with edible skin. Due to the presence of dietary fiber, these foods not only keep you feeling full and satisfied but also provide other essential nutrients to your body.

Daily Recommended Amount of Carbohydrates

According to the ICMR-National Institute for Nutrition (NIN), 50-55% of total calories should come from carbohydrates. The estimated average requirement of energy for adult males is 42 kcal/kg per day and 39 kcal/kg per day for women.

Conclusion

While simple carbs might give you a quick energy boost, they can leave you crashing later on. On the other hand, complex carbs are like the slow and steady tortoise, keeping you fueled up for the long haul. By choosing a mindful mix of both in your diet – think fruits, veggies, whole grains, and legumes – you can keep your energy levels balanced and your body happy. So, next time you're planning your meals, aim for that perfect balance of carbohydrates and sugar and watch as your energy levels soar.