Hi Readers! I am Dr. Leslie, board certified emergency medicine physician, Functional Medicine specialist, and founder of Sharpe Medical Group. Through my functional medicine concierge physician services, corporate speaking, and educational programs, I help busy professionals take control of their physical and cognitive health to lead more vibrant and enriched lives.
March is National Nutrition Month, so it’s the perfect time to delve into the intricacies of one of the most essential nutrients: carbohydrates. Their role in our daily dietary needs have been shrouded in myths, misunderstandings, and misinformation. Let’s unravel the mysteries of carbohydrates and unlock the keys to a balanced diet this month.
Carbohydrates often receive a mixed reputation. Understanding their roles and the differences between their types is crucial for maintaining a healthy diet. This blog delves into distinguishing simple from complex carbohydrates, focusing on whole grains and high-fiber options.
Carbohydrates are essential for providing energy to the body. They are categorized into two main types: simple and complex. This classification is based on their chemical structure and the speed at which they are digested and absorbed into the bloodstream.
Simple Carbohydrates are found naturally in fruits (as fructose) and dairy products (as lactose). However, they are also prevalent in processed and refined sugars like table sugar (sucrose) and high-fructose corn syrup. These are commonly added to sweets, sodas, and baked goods. Their basic structure allows them to be quickly absorbed, providing an immediate energy boost. This may seem like a great benefit, but it also leads to rapid spikes in blood sugar levels. This effect can be a problem, particularly for individuals with diabetes or those trying to manage their weight, as it can lead to energy crashes and cravings.
Complex carbohydrates are long chains of sugar molecules found in whole grains, legumes, and starchy vegetables. They are characterized by their high fiber content. This slows digestion and absorption, leading to a gradual release of energy and a more sustained feeling of fullness. This slow release helps maintain stable blood sugar levels, making complex carbohydrates a crucial component of a balanced diet.
As we celebrate National Nutrition Month, why not take the time to add a new complex carbohydrate to your diet? Here are a few that you may find delicious.
Quinoa is an ancient grain with the highest protein content of any other grain. It contains 8 grams of protein and 5 grams of fiber per 1 cup serving. It also contains nine essential amino acids and is considered a superfood. Quinoa is also very simple to prepare. Click the link to get one of my favorite recipes.
