Carbohydrate Insights 6/30/24
I’ll be sharing four insights on carbohydrates.
1. I think the average person in our society has the following beliefs and experiences:
a. Feeling a crash after eating carbohydrates
b. Self-awareness when over eating a particular carbohydrate
c. They are addictive
d. Most of your cravings are carbohydrate based
e. Feeling bloated and puffy
f. Increase in weight
g. A connotation that they are bad because of the degree of enjoyment towards them.
h. A connotation that they are bad because of weight increasing, bloat, lethargy, and overeating.
i. They are only for thin and fit people with good genetics and a fast metabolism
j. The only ones that seem to be good for you are ones that you may seem to force and dislike – (Examples could be brown rice, whole wheat bread, whole wheat pasta) or even a completely plain potato.
k. The key to a successful diet is to avoid most – if not all carbs
2. Key role and mechanism of carbohydrates in the body (For mostly non-diabetic individuals)
Mechanism - When carbohydrates are digested:
• They turn into glucose and enter the bloodstream
• The pancreas releases insulin
• Insulin shuttles glucose into cells for energy
• Extra glucose is stored in muscles and the liver as glycogen (the stored form of glucose)
Roles
a. Energy production and storage. Again, when carbohydrates are digested, they turn into glucose. Glucose is essential for brain function and brain metabolism. Our brain requires 110-145 grams of glucose to function well daily (about 20 percent).
b. Digestive health
c. Conversions for macromolecules like RNA, DNA, and ATP
d. Thyroid health
e. Supports physical activity performance and recovery
3. Post Consumption
For every 1 gram of glycogen (the stored form of glucose), 3-4 grams of water is stored with it. You can see, if someone were to avoid carbs on a random day, and then consume them on a random day (and perhaps even vary the source) without knowing the mechanisms of glucose or glycogen – weight gain and a bloated appearance can seem awful or perplexing.
4. Carbohydrate Selection
While it’s always up to the individual, the carbohydrate sources I would recommend are just that. Whole foods. With that said, I like to consider quality, timing, sensitivities/allergies, portion, and method of preparation.
a. Potatoes. I like potatoes for their satiating benefits as opposed to a pizza pie that is calorically dense with fat to make it more palatable (as if pizza is a food group).
b. I enjoy fresh or dried fruit for their nutrition benefits, portability, as well as raw honey – (great for those who have trouble getting enough daily calories) as opposed to candy and donuts (calorically dense with fat to make it more palatable).
c. For those that enjoy pasta and bread – I recommend rice based products and sourdough bread. The fermentation process can make this easier for digestion and a potentially healthier option.
d. Corn.
References
1. https://my.clevelandclinic.org/health/articles/15416-carbohydrates 6/30/24
2. https://www.ncbi.nlm.nih.gov/books/NBK453140/ 6/30/24
Appetite and Food Intake: Central Control. 2nd edition.
Boca Raton (FL): CRC Press/Taylor & Francis; 2017.
Chapter 9 Monitoring and Maintenance of Brain Glucose Supply
Importance of Hindbrain Catecholamine Neurons in This Multifaceted Task
Sue Ritter.
3. https://www.dietdoctor.com/low-carb/does-the-brain-need-carbs 6/30/24
Food for thought: Does the brain need carbs?
By Franziska Spritzler, RD, CDE, medical review by Dr. Michael Tamber, MD
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900881/ 6/30/24
Sugar for the brain: the role of glucose in physiological and pathological brain function
Philipp Mergenthaler,1 Ute Lindauer,2 Gerald A. Dienel,3 and Andreas Meisel1
5. https://my.clevelandclinic.org/health/articles/23509-glycogen 6/30/24
6. https://www.nutritionnews.abbott/healthy-living/diet-wellness/carbohydrates-the-role-they-play-and-why-you-need-them/ 6/30/24
Carbohydrates: The Role They Play and Why You Need Them
7. https://spscc.pressbooks.pub/principlesofnutrition/chapter/5-2-the-functions-of-carbohydrates-in-the-body/ 6/30/24
5.2 The Functions of Carbohydrates in the Body
