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Carbohydrates Simplified

Nancy Inglehart, Certified Zone Instructor, January 9, 2006

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Carbohydrates are one of the three main macronutrients in foods. They are stored in the body in the liver and muscles, and in the blood. They are the main source of energy for your body, and for your brain.

There are two types of carbohydrates: Simple carbohydrates and Complex carbohydrates.

Simple carbohydrates are primarily sugars. They are an ideal source of energy, but they enter the blood stream rapidly and are therefore not good for appetite control and blood glucose control.

Complex carbohydrates are starches and fibers. They digest more slowly and break down into glucose more slowly. Sources of complex carbohydrates include grains, beans, fruits and vegetables, and some cereals and pasta.

In terms of the Zone diet, or balanced nutrition:

Good (favorable) carbohydrates are those that break down slowly. This allows a steady release of blood sugar into the bloodstream and results in a low insulin response. Favorable carbohydtrates would include most vegetables, certain fruits, and some grains. The rate at which the carbohydrate breaks down is called the Glycemic Index. This is an important term - you will hear it a lot!

Bad (unfavorable) carbohydrates are carbohydrates that are easily digested and break down rapidly. This causes a rapid rise in blood sugar levels and results in a high and rapid insulin response.

Eating a lot of unfavorable carbohydrates cause rises and dips in the blood sugars, which, as a result, can cause mood swings, tiredness, cravings, and weight gain. These include starchy vegetables, juicier fruits, dried fruits, and fruits with high sugar content, highly processed breads and bakery goods, snack foods and sugar.

Carbohydrates

Carbohydrates Simplified

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