Carbohydrates 101: Why, What, & How

Q: Why did the pig go into the kitchen?

A: He felt like bacon!

It’s time to bake up a nutritious meal on carbohydrates. Today we're covering the basics on carbs: why you need them, types, and good sources in food. So sit back, grab a pop, and let’s get crackin on this carbohydrate meal.

Why do you need carbohydrates?

Carbohydrates are the workhorse of nutrients. Their number one job is to fuel your cells with energy. Many of your cells prefer glucose (a simple carbohydrate) over any other nutrients like fats or protein for fuel. Carbohydrate roles:

• Provide energy
• Store excess glucose as glycogen for later use
• Building key macromolecules (ATP, DNA)
• Spare protein and store fat

BOTTOM LINE: Carbohydrates are the number one source for energy in the body, store glycogen for later use, build DNA, and spare protein in the body.

What are the types of carbohydrates?

There are at least two types of carbohydrates: simple and complex.

Simple carbohydrates (fast release, sugars) include monosaccharides glucose, fructose, and disaccharides lactose, and sucrose. Glucose is the king when it comes to preferred energy sources in the body. Your brain relies almost solely on glucose for fuel. Fructose is found naturally in many fruits. Simple carbohydrates release energy more quickly than complex carbohydrates.

Complex carbohydrates (slow release) consist mainly of polysaccharides like starches, fibers, and glycogen. Veggies and grains are classic examples of starches found in nature. Because they take so long to digest in the body, starches don’t provide as much energy for your body. Fibers are broken down in the large intestine. Adding fiber to the diet can help reduce your risk of diabetes and obesity.

Getting whole grain foods in the body is a great way to make sure the body stays healthy. Check your ingredient list before buying grains. Whole grain products list whole grains or whole-wheat flour as the first ingredient.

Carbohydrates are the workhorse of nutrients. Their number one job is to fuel your cells with energy. #health https://t.co/vUm0PEFaOR

— Kenneth Knudson (@Kenneth_Knudson) December 8, 2019

BOTTOM LINE: Carbohydrates come in two types: simple and complex. Simple carbohydrates release energy quickly, while complex carbohydrates release energy over time.

What are good high carbohydrate foods?

Here are some sweet foods that are also high in carbohydrates and good for your body:

• Apple
• Pear
• Banana
• Peas
• Oats
• Baked Beans
• Bread
• Milk
• Yogurt
• Brown Rice
• Bagels
• Pretzels

How many carbohydrates do I need?

Your actual carbohydrate needs will vary depending upon your size and the amount/intensity of the activity you are performing. The American College of Sports Medicine recommends the following based on activity level:

• Light activity = 3-5g/kg/d
• Moderate activity (ex. 1 hour) = 5-7g/kg/d
• Endurance (1-3 hrs per day) = 6-10g/kg/d
• Extreme (4-5 hrs per day) = 8-12g/kg/d

SOURCES
1. Byerley. (2019). APU: Basic Foundation of Nutrition for Sports Performance.
2. Rodriguez, N. R., Di, N. M., & Langley, S. (2009). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and science in sports and exercise, 41(3), 709-731.
3. Tufts Nutrition. (n.d.). Retrieved November 30, 2019, from https://sites.tufts.edu/nutrition/winter-2019/10-things-you-need-to-know-about-fiber/.