Carbohydrates Explained: Function, Sources, And Types

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Are Carbohydrates Healthy For You?

Are you confused over which carbohydrates are healthy?

On today’s episode of Live Lean TV, I’m explaining the functions of carbohydrates in the body, as well as the different sources and types.

To be respectful your time, I’ve included “jump to” links for each topic in the table of contents below.

Table Of Contents: Jump To

Protein Fat Fiber Method: PFF Diet

Over the years, I’ve created a lot of nutrition content emphasizing the importance of consuming whole, unprocessed foods, high in protein, healthy fats, and fiber.

I’ve referred to this way of eating as PFF:

• Protein
• Fat
• Fiber

Carbohydrates, just like protein and fats, can be healthy or unhealthy, depending on the type and the source.

When it comes to carbohydrates, the key is consuming a large variety of whole, nutrient-dense sources of unprocessed carbohydrates that are high in fiber, with no added sugar.

Daily Fiber Intake Recommendation For Men And Women

Unfortunately, according to this study only 5% of people meet the recommended daily fiber intake of:

• 25 grams of fiber per day for women
• 38 grams of fiber per day for men

Even though carbohydrates make up such a high percentage of the standard American diet, how can only 5% of the population hit their fiber goals?

This is why I recommend you focus the majority of your carbohydrate intake from fibrous vegetables and fruit.

Then depending on your gut health and body composition goals, you could also include other high fiber foods including legumes and minimally processed whole grains.

A high fiber diet is essential for gut health because it serves as food for your beneficial gut bacteria, thus promoting a balanced microbiome, efficient digestion, and overall well-being.

5 Functions Of Carbohydrates In The Body

Can you name the 5 functions of carbohydrates in the body?

Carbs are one of the three main macronutrients, along with protein and fat.

Carbohydrates provide the following 5 important functions in the body:

1. Energy Source: Carbs are the body’s primary energy source, supplying glucose for cells, muscles, and the brain.
2. Blood Sugar Regulation: Carbs help maintain stable blood sugar levels to provide consistent energy throughout the day.
3. Sparing Protein: Carbs provide energy, which allow protein to be used for building and repairing muscle tissue, rather than for energy.
4. Digestive Health: The fiber in carbs promotes healthy digestion, regular bowel movements, and supports overall gut health.
5. Energy Storage: Excess glucose from carbs can be stored as glycogen in the liver and muscle cells for energy, to be used during exercise or fasting.

Overall, the right types of carbohydrates high in fiber are an important part of a balanced diet.

Simple Carbohydrates Vs Complex Carbohydrates

Are complex carbohydrates always healthier than simple carbs?

The key difference between simple and complex carbohydrates is their structure and digestion rate.

Simple Carbohydrates

Simple carbohydrates are composed of one or two sugar molecules.

They digest quickly, which provides a quick source of energy, however this may also cause a spike in blood sugar.

Examples of simple carbohydrates include:

• Fruit
• Table sugar
• Candy

Complex Carbohydrates

Complex carbohydrates are made of longer chains of sugar molecules.

Compared to simple carbohydrates, complex carbohydrates take longer to digest, provide a steady release of energy, and in some cases, result in a more gradual rise in blood sugar levels.

Examples of complex carbohydrates include:

• Vegetables
• Whole grains
• Legumes

While complex carbohydrates often contain more fiber and nutrients than simple carbohydrates, this is not always true since fruit is loaded with fiber and nutrients.

For optimal health, aim to maintain a balance between simple and complex carbohydrates, but just make sure the majority of your simple carbohydrates comes from fruit.

Unprocessed vs Processed Carbohydrates

What’s the difference between unprocessed and processed carbohydrates?

Healthy carbs are often referred to as whole, unprocessed and unrefined carbohydrates.

This is defined as a naturally occurring carbohydrate that retains its original form and nutrients, such as fiber, vitamins, minerals, and antioxidants, without any industrial processing or additives.

Examples of whole unprocessed carbs include:

• Fruits
• Vegetables
• Whole grains
• Legumes

Unhealthy carbs are often referred to as processed refined carbohydrates.

Processed carbohydrates encompass a broader category that includes any carbohydrate that has been altered from its original state through industrial methods.

Refined carbohydrates specifically refer to carbohydrates that have been stripped of their natural fiber and nutrients during processing, and often replacing it with added sugars or other additives.

This results in a product that is typically less nutritious and has a higher glycemic index, thus leading to blood sugar spikes, increased hunger, and weight gain.

Examples of processed refined carbohydrates include:

• Sugary snacks
• White bread
• Sugary drinks

The 3 Types Of Carbohydrates

Did you know there are 3 types of carbohydrates?

The three main types of carbohydrates are:

1. Sugars
2. Starches
3. Fiber

Sugar is mainly found in simple carbohydrates in the form of:

• Fructose in fruits
• Lactose in dairy
• Sucrose in processed foods

Sugar provides a quick release of energy, but can spike blood sugar levels.

Starches are mainly found in complex carbohydrates including:

• Potatoes
• Grains
• Legumes

In most cases, starches typically digest more slowly than simple sugars, providing a steady energy release and generally having a lower glycemic index (GI), which leads to a slower rise in blood sugar.

Fiber is mainly found in:

• Fruits
• Vegetables
• Whole Grains

It’s a type of complex carb that the body can’t fully digest.

Fiber aids, promotes, and helps in:

• Digestion
• Gut health
• Regulating blood sugar

Not All Fruits And Vegetables Are Beneficial For Your Unique Gut Health

Here’s something a lot of people don’t understand.

Just because a food is considered a fruit or vegetable, it doesn’t necessarily mean it’s healthy for your gut.

To learn which vegetables, fruits, whole grains, legumes, and healthy sweeteners are best for your unique gut microbiome, I want to introduce you to today’s video sponsor, Viome.

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My goal was to get more clarity on my diet by following a personalized list of specific foods tailored to optimize my unique body.

I was also excited to see what “healthy” foods I should be avoiding.

Let’s be honest, why would you force yourself to eat a vegetable you don’t even enjoy just because you think it’s healthy, when science proves it might actually be doing more harm than good?

As a special offer for my viewers, Viome is giving you $110 off your Gut Health Intelligence test.

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Question Of The Day

Let me know in the comments:

• Do you primarily consume carbohydrates simple or complex carbohydrates?
• Do you hit the daily recommended intake of fiber?

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Now I want you to go check out this post where I share a Healthy Carbohydrates Food List For Weight Loss And Weight Gain.

Keep Living Lean.