Most people cringe at carbohydrate or carbs. They are often charged "guilty" for the struggles we encounter in trying to improve our health such as weight loss, blood glucose control and better focus. As a Registered Dietitian, I can confidently tell you that "carbs are not bad" as we paint them. Their roles in the body are very vital for proper body function. Do you know carbohydrates are the primary and most preferred fuel source for brain function? Well yes, now you know (smiles). Carbohydrates supply glucose to the brain and body tissues including the muscles. That is why when we under consume carbohydrates, we might often find ourselves weak to complete our "to do list" for the day.
One gram (1g) of Carbohydrate supplies the body with 4kcal of energy compared to alcohol and fat which are 7Kcal & 9Kcal respectively. By classification, carbs are present in our food system in 3 ways which are explained below. 
The three (3) categories of carbs:
1) Simple Carbs/ Monosaccharides: This are simple in structure and contain only 1 sugar unit. They include glucose, fructose and galactose. They are the end product of digestion and easily utilized by the body.
2) Disaccharides: This group of carbs contain 2 monosaccharides. They are easily digested and further classified into:
Sucrose: contains 1 glucose & 1 fructose unit. They are found in table sugar, soda, fruits, pastries, cookies, honey.
Lactose: contains 1 glucose & 1 galactose unit. It is also called milk sugar meaning they are contained in milk, yogurt, kefir.
Maltose: contains 2 glucose units. They are found in malt and also an immediate product from complex carbs digestion.
3) Complex carbs: This category of carbs are divided into starch and fiber. They contain more than 2 simple sugar units in their structure. 
Fiber are indigestible complex carbs found in so many foods. They offer great benefits to the body by aiding bowel movement, weight management, satiety and overall gut health. They are found in green vegetables, starchy vegetables like corn, potatoes; fruits, nuts, and whole grains.
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The three (3) categories of carbs:
1) Simple Carbs/ Monosaccharides: This are simple in structure and contain only 1 sugar unit. They include glucose, fructose and galactose. They are the end product of digestion and easily utilized by the body.
2) Disaccharides: This group of carbs contain 2 monosaccharides. They are easily digested and further classified into:
Sucrose: contains 1 glucose & 1 fructose unit. They are found in table sugar, soda, fruits, pastries, cookies, honey.
Lactose: contains 1 glucose & 1 galactose unit. It is also called milk sugar meaning they are contained in milk, yogurt, kefir.
Maltose: contains 2 glucose units. They are found in malt and also an immediate product from complex carbs digestion.
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3) Complex carbs: This category of carbs are divided into starch and fiber. They contain more than 2 simple sugar units in their structure.
They are found in grains like rice, millet, corn, oats, barley, rye, quinoa; legumes like beans, soybean, okpa (Bambara groundnut), Fio fio (pigeon peas); tubers like potatoes, yam, cocoyam, cassava.
Fiber are indigestible complex carbs found in so many foods. They offer great benefits to the body by aiding bowel movement, weight management, satiety and overall gut health. They are found in green vegetables, starchy vegetables like corn, potatoes; fruits, nuts, and whole grains.
It is important to note that some complex carbs foods contain both starch and fiber but upon processing, can have the fiber removed. For example, whole wheat flour has fiber in it but when processed to white flour, it contains ONLY starch.
NOTE: The great thing about complex carbs is that they are digested slowly which leaves the body fuller for a long time compared to other carbohydrate groups. A combination of carbs in our meals including fiber can help slow and buffer sugar rush for better glucose utilization and control.
NOTE: The great thing about complex carbs is that they are digested slowly which leaves the body fuller for a long time compared to other carbohydrate groups. A combination of carbs in our meals including fiber can help slow and buffer sugar rush for better glucose utilization and control.
For example, pairing a bowl of rice with vegetables will provide better satiety versus rice only.
In summary, carbs are not BAD. However, overeating them like any other food group like fasts, protein, prompts the body into converting the excess to fat. The most important thing is how best we combine them in each meal. Remember BALANCE & MODERATION? That's key.
In summary, carbs are not BAD. However, overeating them like any other food group like fasts, protein, prompts the body into converting the excess to fat. The most important thing is how best we combine them in each meal. Remember BALANCE & MODERATION? That's key.
Did you enjoy this write-up? Please drop your comments and other things you want me to write on.
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