Carbs and Sugars

The name carbohydrate means “watered carbon” or carbon with attached water molecules.  Carbohydrates ( or Carbs for short)  are substances that contain sugars, Starch and cellulose( indigestible plant fiber). How one digests a particular carb in his or her gastrointestinal tract all depends on the complexity of the carb’s molecular structure; the more complex it is, the harder the digestive system must work to break it down and absorb it into the bloodstream. Remember, Carbohydrates are watered carbon. The water in our food and drink is absorbed into the bloodstream to provide the body with the fluid it needs.
In simple terms, carbs can be divided into 3 types: (1) monosaccharides, like glucose (dextrose or corn sugar), fructose (fruit sugar) and galactose, which are digested quickly; (2) disaccharides, like sucrose (table sugar), lactose (milk sugar) and maltose, which are digested quite quickly; (3) polysaccharides, like starch, which take longer to digest; and (4) very complex carbs, like cellulose (indigestible plant fiber) which cannot be digested at all. Metabolism of carbohydrates is achieved through the secretion of a number of digestive enzymes into the gastrointestinal tract  where they breakdown carbohydrates and gradually convert them into simple sugars like glucoseso they can be absorbed into the blood.   Actually, regardless of whether you’ve eaten proteins, carbs or fats it will ultimately end up as sugar (except in a very particular instance). So, All carbohydrates can be broken down in the body into sugars. Glucose is the simplest sugar and is the basic unit that produces energy in the cells. Remember that in order to produce energy the body must first convert food to sugar for oxidation (burning).  This is good because your brain will only use sugar for energy. In fact it is the sugar or glucose level of the brain that determines feelings of hunger, satiation or any specific craving for a certain food.

If you look at a packet of food containing starch, it may say there is 3.2g of carbohydrate of which 0.2g is sugars.  This simply means that of the carbohydrate in the food, 0.2g is in the simpler sugar form and the rest of the carbohydrate is in a more complex form.  The total calorific value is the same and all carbohydrates affect your blood sugar levels.

The reason why sugar has such a bad rap has to do with insulin. Insulin is secreted to respond to elevated blood sugar levels, such as those that occur after a meal and it pushes that sugar into storage.  It first fills the tissues of the muscles and the liver where the sugar (which is what your meal has become after being broken down during digestions) is converted to glycogen. Glycogen is the body’s fuel of choice for high intensity aerobic activity because it is readily available and because it is quickly converted to Adenosine triphosphate ( or ATP) for energy.

The problem is that the body only has storage for about 2500 calories worth of glycogen providing your stores were totally empty (which is impossible). Most people only have room to store about 500 calories of glycogen from any given meal. After these storage areas become full, insulin pushes the remaining sugar into the other infinite storage area, FAT STORAGE. This is very good information to know so that you can eat proper portions at proper times to maximize fat loss ( if that is your goal)

I personally have noticed that when I cut down on carbs and sugars, my body reacts  well with fat loss. I try to eat smaller meals all day long. I have about 6 meals a day; one meal every 3-4 hours. I also try to limit the carbs and sugars. When I look at the back of a package to see the nutritional value of what ever I’m going to eat, I check out the carbs, sugars and sugar alcohol values. I try not to eat more than 60 grams of carbs/sugar in a day but it’s hard because everything has carbs and sugars and beleive it or not 60 is HIGH. Nutritionist suggestthat we only take int 32 Grams of carbs/sugars ( based off a diet of 2000 calories). I do eat a lot of chicken and fish which are low calorie foods as well as low carb/sugar. Eating chicken and fish is the only way I would be able to manage eating 6 times a day. I take in about 2500-3000 calories a day….I try to keep it all lean meats and proteins but I admit I have a sweet tooth. I love sugar.

We can not and should not stay away from all carbs and sugars…unless you are diabetic and are on a strict diet and insulin plan. Our brains do need sugar. As with anything, sugar and carbs are great if taken in moderation. Just because you crave carbs or sugars, doesn’t always mean your body NEEDS them…..if it NEEDED them..it wouldn’t be storing them as fat now would it  if it’s being stored as fat, you’ve had to much.

I hope this has been helpful. Check the lables, even on protein drinks, you’d be surprised how much sugar on top of carbs those things have in them. Some can be great for post workout fuel but please read the labels. Also, check out the links I provided below for additional information on carbs and sugars. I useds these links to gather information for this article.

~Ari

http://www.netdoctor.co.uk/ate/diabetes/201179.html

http://kidshealth.org/parent/general/body_basics/digestive.html#

http://www.annecollins.com/digestion-of-carbohydrate.htm

http://intelegen.com/nutrients/sugar_to_fat_conversion.htm