Let’s dive into the world of carbohydrates (CHO), the primary source of energy for our bodies and the main source of fuel for the brain as it doesn’t store glucose like other organs or muscles do. Interestingly, our brain accounts for 2% of body weight but consumes about 20% of glucose-derived energy! During digestion carbohydrates are broken down into glucose, then absorbed into the bloodstream and transported to cells throughout the body, including muscle cells and the brain to provide energy. There are three different kinds of carbohydrates:
Starch: Present in plant-based foods such as potatoes, corn, peas, beans, lentils, oats, and other grain products.
Sugar: Added sugars & syrups added to foods and beverages during processing and the other kind are naturally occurring sugars found in fruits & dairy products like milk.
Fiber: A type of CHO that the body cannot digest, instead passes through the digestive tract relatively intact, providing various health benefits.
Incorporate Carbohydrates Wisely:
- Opt for whole grains such as brown rice, quinoa, barley, whole wheat bread for rich sources of fiber, vitamins and minerals.
- Include a variety of colorful fruits and vegetables into your snacks/meals to get a mix of vitamins, minerals, antioxidants and fiber.
- Select legumes like beans, lentils and chickpeas as sources of protein and fiber – they’re nutrient dense and can be great addition to soups, salads and main dishes.
References:
“Carbohydrates: How Carbs Fit into a Healthy Diet.” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705.
Mergenthaler, P., Lindauer, U., Dienel, G. A., & Meisel, A. (2013). Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends in neurosciences, 36(10), 587–597. https://doi.org/10.1016/j.tins.2013.07.001
