Health Essentials: Carbohydrates (“Carbs”) 101

Carbs are the nutrient related to physical activity and consequently, the primary fuel source for work. They are typically either monosaccharide, the simplest form of carbs containing one form of sugars; disaccharide, a simple form containing two monosaccharides; and polysaccharides (complex carbs), many monosaccharides molecules that are tied together through complex chains. 

It is important to know that carbs have a glycemic effect with the body and is measured though the increase of blood sugar known as the glycemic response. Eating high glycemic foods leads to reduced insulin sensitivity, causing the pancreas to release higher amounts of insulin to respond to the increase in blood sugar. The carbohydrates that are not used for activity stay in the body as fat storage, which is an explanation to obesity and linked to Type II diabetes. However, when carbohydrate consumption is poor, that also has detrimental effects. Proper carbohydrate consumption is significant for the functioning of the brain and central nervous system. If carbohydrate depletion exists, the body’s metabolic rate would decrease. A breakdown in the proper carbohydrate consumption can increase fat mobilization and decrease the capacity for fat oxidation (loss). Imbalances would occur as fat is mobilized at higher rates than it is oxidized. Such situations can lead to hypoglycemia, causing unconsciousness or if severe, irreversible brain damage.

Therefore, what is the right amount needed. The health community has basically adopted two quick calculation methods. You can for one, take the total calorie consumption and multiply by that by a recommended carb intake percentage. If you consume 2000 kcals and the subjective percentage that I would use is 34% carbs, then you would need to consume 680 kcals of carbs or 170 grams (800/4). Or you can use your current weight (in kg) and multiply that by a subjective carbohydrate requirement by the type of activity. So let’s say you are a person who does moderate activity and weighs 60kg, and moderate activity requires 3.5 grams per body weight. Then what you can do is take the 60kg multiply 3.5, it then equals 181.5 grams of carbs. You would then multiply the grams calculated by 4 (calories in one carb gram) and in this case, we would get approximately 726 kcals worth of carbs.

So are all carbs created equally? Well the simple answer is no. The rule of thumb is the more complex the carb, the longer the digestion takes, because it takes longer for the body to absorb. So if we pick more complex carbs for consumption, we increase the thermic effect of food, which states that the more the body has to process food for storage, the higher the energy used in relation to the body’s metabolic rate. The more complex the digestion, the more calories you burn. This further helps us explain why some foods satiate us more than others.

For instance, fibers are a pure form of carbohydrates and aid in gastrointestinal functions, slows down the absorption of carbs, and helps excrete waste. Processed carbs in the other hand are artificially manipulated and broken down to simple molecules. This would cause for quicker digestion and absorption of the sugars. So logically, processed carbs would make you hungry more often. Hunger mechanism states that when glucose levels reduce the nervous system, it triggers communication signals to eat. High fibrous or more complex carbs will maintain glucose levels normal.

It is important to point out that we should maximize our glycogen storage before engaging in exercise, to the point where we fulfill our calories need without excess. Especially during heavy resistance training, they provide the muscles the largest calories for work. Optimally, proper consumption of protein and carbohydrates increases the glycogen concentration and protein synthesis for muscle tissues. Ultimately following exercise, higher glycemic foods help us replenish our carbohydrate needs. It allows us to ensure consistent performance in consequent workouts. But we should repeat that the storage and carbohydrate replenishment should be enough to ensure performance and not be taken in excess.

The following is a quick general overview of the types of carbs: 
1. Monosaccharides include the following:
Fructose – Sweet sugar primarily found in fruits.
Galactose – Simple sugar found in dairy.
Glucose – Simple sugar used as primary fuel from the body.

2. Disaccharides:
Lactose – Dairy product that hydrolyzes (break down with water) to create glucose and galactose.
Maltose – Sugar formed during the digestion of starch
Sucrose – Found in plants and used as a sweetener, most common one as we all know, sugar.
Trehalose – Sweet tasting disaccharide.

3. Polysaccharides:
Glycogen – Main carb storage found in the liver and muscles.
Starch – Found in seeds, fruits, corn, rice, and potatoes.
Fibers - Non-starch polysaccharides that are either soluble or insoluble. Soluble just means that it is able to be dissolved and insoluble means that it doesn’t dissolve, and when excreted, it would be close to the original form.