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The foods we eat provide our body with three essential components: carbohydrates, proteins, and fats. These components are used to produce energy, to build tissue, and for other important body functions. |
| Carbohydrates are divided into two groups: simple and complex. Simple carbohydrates are single or double sugars. These simple carbohydrates are the ones we find in highly-processed food. Cookies, sugared cereals, sodas, and other desserts are high in simple carbohydrates. Complex carbohydrates are starches or dietary fiber. Beans, whole grains, and potatoes are sources of complex carbohydrates. |
| Dietary fiber is not a source of energy. When reference is made to net carbs, they are referring to the carbohydrates that will actually be broken down for energy. Net carbohydrates can be calculated by subtracting the dietary fiber from the total carbohydrates. |
| The body uses glucose for energy. Red-blood cells and much of our brain can only use glucose for energy. In pursuit of a healthy lifestyle, we are striving for a balance of “energy in equals energy out” or “calories in equals calories out.” Weight gain is seen when more calories are consumed than what is needed for daily activities. The excess energy is stored as fat. If calorie consumption is less than the body’s energy needs, the body uses fat for energy. This is where carbohydrates become very important. |
| Carbohydrates are needed to completely break down fats. During times of starvation (or when there is an imbalance in a person’s diet) some fats can be broken down for energy, but this is an alternate pathway for the body to produce energy. When excess fat is broken down for energy, and there are inadequate carbohydrates available to complete the energy cycle, ketone bodies are formed. Small amounts of ketones in the body are normal, but in starvation situations, diabetes, or very low-carbohydrate diets the level of ketones can increase to dangerous levels. This is called ketosis. If no other illness or disease state is present, a moderate consumption of carbohydrates would prevent ketosis. |
| While low-carbohydrate diets may provide quick results in weight loss, what really counts is the ability to maintain a healthy weight. To maintain a healthy weight, practice moderation as a lifestyle choice. Moderation can refer to a variety of food choices, being well rested before exams, or controlling the amount of alcohol being consumed. |
| According to the Dietary Guidelines published by the Department of Health and Human Services and the Department of Agriculture, “the healthiest way to reduce calorie intake is to reduce one’s intake of added sugars, solid fats, and alcohol—these all provide calories, but do not provide essential nutrients.” |
| Works Cited: |
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| Dietary Guidelines website: http://www.health.gov/dietaryguidelines/ |
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| Food Guide Pyramid website: http://www.nal.usda.gov/fnic/Fpyr/pyramid.html |
| Source: Advanced Nutrition and Human Metabolism, 2nd edition. James L. Groff, Sareen S. Gropper, and Sara M. Hunt. |
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