Carbohydrates in the Body
http://www.raisingchildrennaturally.com/articles/58/1/Carbohydrates-in-the-Body/Page1.html
Karta Purkh Singh Khalsa
Karta Purkh Singh Khalsa is one of the country’s foremost natural healing experts. A nationally certified massage therapist, nationally certified kinesiologist, state certified dietitian and nationally registered herbalist, he has written or edited 30 books on health topics and has practiced for 35 years. He teaches at all levels, from general public presentations, to professional training programs. You can learn more about him at http://www.kpkhalsa.com. By Karta Purkh Singh Khalsa
Published on May 6, 2008
Low carb. Slow carb. No carb. Whole carb. Everybody’s talking about carbs. It all sounds good, but who’s right, and just what are they all talking about, anyway?
Why is sugar a problem in the diet, and what’s the bottom line on carbohydrates?
Why is sugar a problem in the diet, and what’s the bottom line on carbohydrates?
Low carb. Slow carb. No carb. Whole carb. Everybody’s talking about carbs. It all sounds good, but who’s right, and just what are they all talking about, anyway?
Simply put, carbohydrates (carbs) are sugars and starches in our diet.
Simple sugars include fructose (the main sugar in fruit), lactose, galactose and maltose. Table sugar, sucrose, is a diasaccharide (a sugar molecule formed from of two molecules of simple sugars) formed from glucose and fructose. Simple carbohydrates digest quickly and enter the bloodstream quickly, causing a rapid rise in blood sugar levels and a feeling of energy and elevated mood.
Sugar has two main faults. In addition to the blood glucose boomerang, it takes the place of more nutrient rich foods. White sugar contains no additional minerals and vitamins that occur in whole foods. Refined sweeteners are “empty calories.”
According to Alan R. Gaby, M.D., a professor at Bastyr University in Seattle, Washington, “Since refined sugar contains virtually no vitamins or minerals at all, it dilutes our nutrient intake, resulting in an across-the-board 19% reduction in all vitamins and minerals in our diet. Thus, because of our high intake of sugar we are getting less magnesium, folic acid, vitamin B6, zinc, copper, manganese, and other nutrients that play a role in maintaining healthy bones.”
Sugar is delicious. It’s easy to overeat those calories, leading to obesity. Sugar may lead to tooth decay.
Complex carbohydrates are commonly known as "starches”, made up of chains of glucose molecules. Plants store energy as starches by producing glucose and chaining the glucose molecules together to form starch. Whole grains (wheat, corn, oats, rice) and some vegetables (potatoes) are high in starch. The digestive system slowly breaks a complex carbohydrate down into its component glucose molecules so that the glucose can enter your bloodstream. Complex carbohydrates release glucose into the bloodstream at a rate of about 15 times slower than simple carbohydrates, allowing a much more consistent blood sugar level.
Simple sugars require little digestion, so when a child eats a sugary food, such as a candy bar or a can of soda, the blood glucose level rises rapidly. The pancreas, in response, secretes insulin to keep blood glucose levels in the normal range. This large insulin surge in turn tends to make the blood sugar fall to abnormally low levels 3 to 5 hours later. The lowered glucose level may then lead to an epinephrine surge, which in turn can cause nervousness and irritability.
A double-blind study looked at the effects of reducing the consumption of refined, sugary foods on 3,000 incarcerated juvenile delinquents. Eliminating these triggers brought about a 21% reduction in antisocial behavior, a 100% reduction in suicides, a 25% reduction in assaults and a 75% reduction in the use of restraints, when compared with study controls.
Eating sugars at the end of a meal or in combination with fats and proteins allows them to be absorbed more slowly. Eating complex carbohydrates or after eating a balanced meal prevents the fluctuation of glucose and hormone levels because the digestion and absorption processes are much slower.
Refined carbohydrates are those that are extracted from the plants that contain them and concentrated. White sugar and white wheat flour are the most common.
Newer information suggests that ingesting sugar may also deplete our bodies of calcium. Scientific studies have demonstrated, in animals and humans, that consuming sugar increases the urinary excretion of calcium, zinc and sodium. Ninety-nine percent of the total-body calcium is in the bones, so this upping in calcium excretion probably represents a leaching of calcium from bone. A study on hamsters, with a diet containing 56% sucrose, caused osteoporosis, despite adequate calcium intake. In addition, sugar promotes cortisol secretion. Increased cortisol levels promote osteoporosis.
The U.S. government Dietary Guidelines recommends that you get 60% of your total daily calories from carbohydrates. While the guidelines do not specify complex carbohydrates, it is obvious that these should be your main carbohydrate sources, with refined sugars and flours kept to an absolute minimum. Even the mainstream, ultra-conservative American Council on Science and Health (ACSH) agrees that a whole foods diet is the best way to eat.
Simply put, carbohydrates (carbs) are sugars and starches in our diet.
Simple sugars include fructose (the main sugar in fruit), lactose, galactose and maltose. Table sugar, sucrose, is a diasaccharide (a sugar molecule formed from of two molecules of simple sugars) formed from glucose and fructose. Simple carbohydrates digest quickly and enter the bloodstream quickly, causing a rapid rise in blood sugar levels and a feeling of energy and elevated mood.
Sugar has two main faults. In addition to the blood glucose boomerang, it takes the place of more nutrient rich foods. White sugar contains no additional minerals and vitamins that occur in whole foods. Refined sweeteners are “empty calories.”
According to Alan R. Gaby, M.D., a professor at Bastyr University in Seattle, Washington, “Since refined sugar contains virtually no vitamins or minerals at all, it dilutes our nutrient intake, resulting in an across-the-board 19% reduction in all vitamins and minerals in our diet. Thus, because of our high intake of sugar we are getting less magnesium, folic acid, vitamin B6, zinc, copper, manganese, and other nutrients that play a role in maintaining healthy bones.”
Sugar is delicious. It’s easy to overeat those calories, leading to obesity. Sugar may lead to tooth decay.
Complex carbohydrates are commonly known as "starches”, made up of chains of glucose molecules. Plants store energy as starches by producing glucose and chaining the glucose molecules together to form starch. Whole grains (wheat, corn, oats, rice) and some vegetables (potatoes) are high in starch. The digestive system slowly breaks a complex carbohydrate down into its component glucose molecules so that the glucose can enter your bloodstream. Complex carbohydrates release glucose into the bloodstream at a rate of about 15 times slower than simple carbohydrates, allowing a much more consistent blood sugar level.
Simple sugars require little digestion, so when a child eats a sugary food, such as a candy bar or a can of soda, the blood glucose level rises rapidly. The pancreas, in response, secretes insulin to keep blood glucose levels in the normal range. This large insulin surge in turn tends to make the blood sugar fall to abnormally low levels 3 to 5 hours later. The lowered glucose level may then lead to an epinephrine surge, which in turn can cause nervousness and irritability.
A double-blind study looked at the effects of reducing the consumption of refined, sugary foods on 3,000 incarcerated juvenile delinquents. Eliminating these triggers brought about a 21% reduction in antisocial behavior, a 100% reduction in suicides, a 25% reduction in assaults and a 75% reduction in the use of restraints, when compared with study controls.
Eating sugars at the end of a meal or in combination with fats and proteins allows them to be absorbed more slowly. Eating complex carbohydrates or after eating a balanced meal prevents the fluctuation of glucose and hormone levels because the digestion and absorption processes are much slower.
Refined carbohydrates are those that are extracted from the plants that contain them and concentrated. White sugar and white wheat flour are the most common.
Newer information suggests that ingesting sugar may also deplete our bodies of calcium. Scientific studies have demonstrated, in animals and humans, that consuming sugar increases the urinary excretion of calcium, zinc and sodium. Ninety-nine percent of the total-body calcium is in the bones, so this upping in calcium excretion probably represents a leaching of calcium from bone. A study on hamsters, with a diet containing 56% sucrose, caused osteoporosis, despite adequate calcium intake. In addition, sugar promotes cortisol secretion. Increased cortisol levels promote osteoporosis.
The U.S. government Dietary Guidelines recommends that you get 60% of your total daily calories from carbohydrates. While the guidelines do not specify complex carbohydrates, it is obvious that these should be your main carbohydrate sources, with refined sugars and flours kept to an absolute minimum. Even the mainstream, ultra-conservative American Council on Science and Health (ACSH) agrees that a whole foods diet is the best way to eat.