You've probably seen ads for low-carb foods and diets, but
kids and adults need
carbohydrates
(say: kar-bo-
hi
-draytz). Most foods contain carbohydrates, which the body breaks
down into simple sugars - the major source of energy for the
body.
Two Types of Carbohydrates
There are two major types of carbohydrates in foods: simple and
complex.
Simple carbohydrates:
These are also called simple sugars. Simple sugars are found in
refined sugars, like the white sugar you'd find in a sugar
bowl. If you have a lollipop, you're eating simple
carbohydrates. But you'll also find simple sugars in more
nutritious foods, such as fruit and milk. It's better to get
your simple sugars from food like fruit and milk. Why? Because they
contain vitamins, fiber, and important nutrients like calcium. A
lollipop does not.
Complex carbohydrates:
These are also called starches. Starches include grain products,
such as bread, crackers, pasta, and rice. As with simple sugars,
some complex carbohydrate foods are better choices than others.
Refined (say: ree-
find
) grains, such as white flour and white rice, have been processed,
which removes nutrients and fiber. But unrefined grains still
contain these
vitamins
and
minerals
. Unrefined grains also are rich in fiber, which helps your
digestive system work well. Fiber helps you feel full, so you are
less likely to overeat these foods. That explains why a bowl of
oatmeal fills you up better than sugary candy that has the same
amount of calories as the oatmeal.
So which type of carbs should you eat? Both can be part of a
healthy diet.
How the Body Uses Carbohydrates
When you eat carbohydrates, the body breaks them down into
simple sugars. These sugars are absorbed into the bloodstream. As
the sugar level rises in your body, the pancreas releases a
hormone
called insulin. Insulin is needed to move sugar from the blood into
the cells, where the sugar can be used as a source of energy.
When this process goes fast - as with simple sugars - you're
more likely to feel hungry again soon. When it occurs more slowly,
as with a whole-grain food, you'll be satisfied longer. These
types of complex carbohydrates give you energy over a longer period
of time.
The carbohydrates in some foods (mostly those that contain a lot
of simple sugars) cause the blood sugar level to rise more quickly
than others. Scientists have been studying whether eating foods
that cause big jumps in blood sugar may be related to health
problems like
diabetes
and
heart disease
. You're probably already on the right track if you are
limiting simple sugars (such as candy) and eating more complex
carbohydrates (like vegetables, oatmeal, and whole-grain wheat
bread).
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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