To Carb or Not to Carb

To Carb or Not to Carb, isn't that the question?...Before you diet, let's discuss:

What are Carbohydrates? Carbohydrates are compounds made of simple and complex sugars. They contain carbon and water (hydrogen and oxygen). Most carbohydrates come from plant sources; milk sugar is the only carbohydrate derived from animal sources. There are six sugars important in understand carbohydrates. Fructose (fruit sugar), glucose, and galactose (rarely occurs freely in nature but is found in milk sugar) are all monosaccharides or single sugars. Lactose (galactose + glucose), maltose (glucose + glucose), and sucrose (fructose + glucose) are dissacharides or pairs of single sugars linked together. Glucose is the most important sugar in the body, all other mono and disaccharides are converted into glucose in the body. When it is stored in the body -muscle or liver- it is called glycogen. Stored in plants, glucose is referred to as starch and is nutritive for the human body.

Why do we need Carbohydrates? There are only three nutrients that provide energy to the body: carbohydrates, protein, and fat. Proteins and fats can't accomplish all functions of the body, we need carbohydrates. In fact, carbohydrates provide energy that our brains and central nervous systems need to function. The glycogen stored in muscles is for emergency use- it fuels quick action. After the initial muscle glycogen storage is gone, glycogen from the liver and glucose from the digestive tract kick in for continuing muscle activity. The more carb a person eats, the more glycogen muscles store providing longer support in physical activity.

Too much Glucose? Too much carb without exercise has its consequences. In order to handle the extra glucose, the body's tissues shift to burn more glucose for energy instead of burning fat. This leaves more fat to circulate in the bloodstream until it is picked up by fatty tissues. If the glucose is still too much, the liver will convert the glucose into smaller compounds known as fats; which will circle in the blood system until picked up again.

How do I know how much to take in? The dietary recommendation intake (DRI) suggests that most people consume between 45% and 65% of total calories from carbohydrate. Each person is going to vary and there is no single answer to any food tip. Check out eatright.org to find out where your energy sources should be coming from.