Carbohydrates are a hugely misunderstood topic in the nutrition world. On one hand, we hear how great they are for exercise performance and metabolism, and on the other hand, we hear about the potential detrimental effects of carbohydrate intake on our blood sugar levels. This debate causes a lot of confusion about whether they are good or bad for our health. The truth is that there are different types of carbohydrates that determine whether they are good or bad for our health.

In this article I hope to give you more insight into this, so that you can tactfully implement carbohydrates into your current diet.

A carbohydrate is a molecule made up of carbon, hydrogen, and oxygen atoms that usually have a hydrogen to oxygen ratio of 2:1. Carbohydrates are one of the 3 macronutrients that we need in varying amounts to meet our metabolism and energy levels. When we eat carbohydrates, our digestive tract converts them into glucose. This glucose is then burned to produce heat and energy (ATP). ATP is a molecule that stores and releases energy that the cells in our body need.

Carbohydrates consist of 3 categories:

Sugars (Monosaccharides) : The first are sugars, which are sweet carbohydrates with a small chain. Some examples of sugars are glucose, sucrose, galactose and fructose.

Disaccharides : the second type of carbohydrate consists of long-chain glucose molecules, which are broken down into glucose in the digestive tract. Such as: lactose, sucrose and maltose.

Fiber (polysaccharides) : The last type of carbohydrate is fiber, which we cannot completely break down. However, our gut bacteria do have the ability to extract some of this fiber as fuel and convert it into short-chain fatty acids. Fiber-rich foods are also a great source of prebiotics that perform many functions in the body such as: providing fuel for our gut bacteria. Think of fiber products such as: oatmeal, grains, legumes, potatoes, vegetables etc. etc.

Research published in Frontiers in Behavioral Neuroscience suggests that dietary prebiotics may improve non-REM and REM sleep after a stressful event.

Glucose is converted into energy (ATP) with or without oxygen. It is converted into energy with oxygen in cell organelles called mitochondria. The byproduct of this process is ATP, heat, and carbon dioxide. Our body uses glucose as a fuel source for the cells in our body, tissues, and organs. Excess glucose is stored as glycogen in the liver and muscle tissue, so it can be used at a later time. When glucose is converted into energy without the presence of oxygen, the end result is lactic acid, which causes muscle pain.

How do we tell the difference between good and bad carbs? It is important to understand what type we are eating because the type determines how the carbs react in the body. Whole/unprocessed carbs are considered healthy. Some examples of these are: sweet potatoes, bananas, potatoes, brown rice, yucca, legumes, and dates. All of these foods have their nutrients intact and have been minimally altered to affect the nutritional value of the food.

Refined carbohydrates are carbohydrates without the fiber content. They have been modified in such a way that the processing methods strip the food of many important vitamins, minerals and fatty acids. Examples of refined carbohydrates are: fruit drinks, white flour, white rice, white pasta and pastries. Healthy carbohydrates have a very different effect on the insulin level in the body than refined/processed carbohydrates.

STUDIES

A 2013 study published in the American Journal of Epidemiology looked at the effects of refined carbohydrates on coronary heart disease. Researchers found that consuming bad carbs led to an increased risk of heart disease and obesity. Refined carbs led to constant fluctuations in blood sugar levels throughout the day, negatively affecting overall well-being and longevity.

Researchers from the American Heart Association investigated the harmful effects of a high glycemic index (GI) and foods with a high glycemic load such as refined carbohydrates. The intake of bad carbohydrates was correlated with reduced glucose intolerance, higher insulin concentrations circulating in the bloodstream and an overall increased risk of type 2 diabetes and Alzheimer's disease.

The glycemic index is a tool used to measure how much specific foods raise blood sugar levels. Sugary/carbohydrate-rich foods have a higher glycemic index, meaning they raise blood sugar levels faster. On the other hand, complex carbohydrates that are high in fiber have a lower glycemic index, meaning they do not cause blood sugar spikes. 

Keep in mind that not all carbs are created equal as you read above. Despite the benefits of complex carbs and fiber, refined carbs tend to lack many important nutrients and are linked to higher risk of inflammation, insulin resistance, increased high blood sugar, and elevated triglyceride levels (fat storage).

Eating excessive amounts of added sugars can also cause a host of negative side effects. For example, sugar-sweetened beverages have been linked to a higher risk of obesity, type 2 diabetes, metabolic syndrome, and risk of heart disease. So, minimize your intake of added sugars and refined carbohydrates such as: white pasta, white bread, candy, cookies, and chips. Instead, choose nutrient-rich carbohydrates such as: whole grains, legumes, fruits, and vegetables. These foods can not only reduce the risk of negative side effects of refined carbohydrates, but also contain important vitamins and minerals that your body needs.

The recommended daily allowance (RDA) may depend on a number of different factors.

According to the most recent dietary guidelines, carbohydrates make up about 45 percent to 65 percent of the total daily calories. Each gram contains about 4 calories. This means that if you eat 2,000 calories per day, 900–1,300 calories should come from carbohydrates, which is about 225–325 grams.

Low-carb diets such as a ketogenic diet can also be beneficial in many cases. Studies show that low-carb diets can promote weight loss, improve cholesterol levels, and promote blood sugar control. A low-carb diet may involve reducing carbohydrate intake to around 50-100 grams per day, with ketogenic diets often being below 50 grams to a minimum of 20 grams per day. For diabetics, following a low-carb diet has been shown to help control their blood sugar levels.

The amount per day that you need can vary greatly per individual. Person A is very active or has a job that requires a lot of physical exertion, this person therefore needs more. Whereby person B who mainly has sedentary work and is not physically active in addition needs less. Also with bodybuilders with much more muscle mass the demand for carbohydrates is greater than a general individual.

FOR ATHLETES

Determining your carbohydrate intake for us athletes also depends on the type of sport you practice and what your goal is.
Do you want to gain weight in terms of strength sports? Then you should consume more carbohydrates. Whereby if you want to lose weight this should be less. This makes it all quite complex when adjusting your carbohydrate intake. A general tip that I want to give you is to weigh yourself. Look at how you look physique and look at your gym performance. For example, if you see in a weight loss process that you are losing weight, clothing is becoming looser and your physical appearance is becoming more detailed, then you know that you are doing well.
If you start to retain fluid and gym performance decreases, then you can conclude that your body needs a break. And that you therefore have to give your body more carbohydrates again or look at what the limiting factor is, such as life stress.

This article was written by Jack berendsen. He is the owner of  Iron Addicts.
Jack regularly writes articles for  HighEnd