Carbs..Did you know ?

Carbs ... Did you Know ? http://www.carbs-information.com/facts-about-carbohydrates.htm Carbohydrates are classified in various ways. (1) Carbs can be classified into types according to their molecular or biological structure. The two main types are Simple Carbohydrates (or "simple sugars"), like Monosaccharides and Disaccharides; and Complex Carbohydrates (or "complex sugars"), like Oligosaccharides and Polysaccharides. (2) Carbs are sometimes classified into sugars, starches and dietary fiber (aka. non-starch polysaccharides). Generally, sugars are "simple carbs", while starches and dietary fiber are "complex carbs". But fructose (fruit sugar) is a simple carb that behaves like a complex carb! (3) Carbs can be divided according to how fast they are digested, and thus how quickly they raise our blood sugar levels. The Glycemic Index divides carbohydrate-containing foods into high, medium or low glycemic index foods. (4) Carbs can be classified into refined or unrefined carbohydrates, depending on how "processed" they are by food manufacturers. Complex Sugars Complex carbohydrates are composed of three or more units of sugar. Their complicated structure is why they are called "complex" carbohydrates. The chemical name for the largest type of complex carbohydrate is "polysaccharide", meaning "many sugars." Complex Carbs Raise Blood Glucose Levels More Slowly Because the molecular structure of complex carbohydrates is more complicated, the body cannot metabolize them (convert them) into energy as quickly as simple carbs (except fructose). This means complex carbs raise blood glucose levels more slowly. The most common form of polysaccharide complex carb is starch, which is found in plants. Common plant-based starchy foods include breakfast cereals, bread, potatoes, pasta and rice. All carbohydrates are made up of units of sugar ("saccharride"). Carbohydrates containing only one unit of sugar (called "monosaccharides") or two sugar units of sugar (called "disaccharides") are known as simple sugars or simple carbohydrates. Simple sugars are typically sweet-tasting (glucose derives from the Greek word for "sweet") and are rapidly metabolized by the body and converted into energy. In fact, simple sugars need almost no digesting - they can enter the bloodstream immediately. The most common examples of monosaccharide simple sugars are glucose (also called dextrose) and fructose. A less common simple sugar is galactose. Glucose is the primary form of sugar stored in the human body for energy. Some glucose is stored in our blood, while a liquid energy "reserve" (the "fight-or-flight" fuel) is stored as glycogen in the muscles and liver. Fructose is the main sugar found in most fruits. Both glucose and fructose have the same chemical formula, however, the body has to first convert fructose into glucose as cells only run on glucose. Simple carbs or simple sugars (except fructose) are typically high on the glycemic index, so they tend to cause a rapid rise in blood sugar. Ideal for energy, but not so good for appetite and blood glucose control. Carbs Are a Source of Easily Obtained Energy The principal benefit of carbs is easily-obtained energy in the form of glucose. When we eat foods containing carbohydrate, digestive enzymes in the mouth (saliva), stomach and intestine rapidly break it down into simple sugars and ultimately glucose. The glucose is then absorbed through the walls of the intestine into the bloodstream, and then either distributed to cells and muscles with the help of insulin for immediate use, or retained as an energy reserve in the liver and muscles in the form of glycogen, or stored as body fat. Although protein gives us glucose too, it takes much longer. Furthermore, some cell tissues (eg. in the brain) depend upon glucose from carbohydrate, which is why one of the side-effects of low-carb diets is a reduction in brain function. The ease and speed with which the body can convert glucose from simple carbs into energy, is illustrated by the fact that diabetics suffering an episode of hypoglycemia (very low blood glucose levels) can make an almost instant recovery after eating a couple of cubes of sugar, or equivalent. Carbs Benefit Muscle Tissue When our body needs energy it first looks for glucose from carbohydrates. If insufficient carb glucose is available from food (eg. because your diet is very low carb, or because you have metabolic disorders preventing normal use of available glucose), the body helps itself to glucose stored as glycogen in fatty tissue. If more energy is needed, the body then burns protein tissue in the muscles. In short, the availability of carbohydrate energy prevents the body from breaking down muscle tissue for fuel. Very Complex Carbohydrates (Fiber) Benefits Digestion Dietary fiber is classified into 2 types: insoluble and soluble. Both types of fiber are composed of dense indigestible polysaccharide carbs whose structure cannot be converted into glucose by human digestive enzymes. Paradoxically, the indigestibility of fiber makes it a very healthy addition to our daily diet. Insoluble fiber (eg. cellulose, a few hemicelluloses and lignin in plants and whole grains) benefits digestion by stimulating peristalsis - the muscle movements that propel food along the colon. Being bulky, the fiber allows the colonic muscles to get a better "grip". Point is, if food moves faster through the large intestine, the risk of digestive disorders (eg. constipation, diverticulitis, even colon cancer) is reduced. Soluble fiber (eg. pectin from apples, beta-glucans from oats) appears to reduce cholesterol levels and may reduce the risk of atherosclerotic heart disease. Both insoluble and soluble fiber helps to make us feel full after a meal, and keeps us full for longer. This extra satiety-effect reduces the risk of overeating and consequent excess calorie-intake, which benefits obesity and weight management. Very Complex Carbohydrate Benefits Blood Sugar Levels Sometimes, eating too many high GI carbs (the ones that are very quickly broken down into glucose in the stomach) can trigger a very rapid rise in blood sugar. This "sugar-spike" can cause food cravings, appetite swings and, over time, impaired glucose tolerance or insulin insensitivity. However, the presence of dietary fiber in the digestive tract can help to slow down this conversion of carbs to glucose. Result? Blood sugar levels rise at a more normal speed thus avoiding the above health problems. Other Benefits of Carbohydrates Certain carbs benefit digestion by providing nutrients for healthy bacteria in the gut. In addition, carbs may benefit calcium levels by increasing calcium absorption from food.