Q: Can you explain the health difference between types of carbohydrates? What is insulin’s role and how does it relate to diabetes?
A: In the digestive system, all carbohydrates (except fiber) are broken down into their singular sugar components (the molecules must be really small so they can cross into the bloodstream). Glucose is your body’s sugar of choice, so most digestible carbohydrates are converted into this form (commonly called “blood sugar“).
To explain the health difference between simple and complex carbohydrates, I’m going to lead us through an example. So let’s say you give into temptation and eat a slice of chocolate cake (like that’s hard to imagine…). What happens once you’ve swallowed that delicious bite? The digestive system breaks down the cake (which is mostly carbohydrates and fats, but we’ll focus on just the carbs for now) into simple sugars, which can then enter the bloodstream and go about their business.
Now think about the ingredients for making cake (not from the box - I mean real, homemade cake…). The ingredient list would read flour, sugar, cocoa, eggs, etc. Since the carbohydrates in the cake are already “simple,” not much action is required by the digestive system to break them down. [For the sake of accuracy, I should mention that fiber acts to slow down the process of digestion as well. Since foods like chocolate cake contain little fiber, digestion occurs very rapidly.] As it is digested, the large amount of sugar from the cake rushes into the bloodstream all at once, causing a spike in blood sugar levels. You can blame that headache you get after eating too many sweets on this process.
As the level of sugar in your bloodstream rises, your body signals for the production of a hormone called insulin. Insulin’s job is to tell various cells to absorb sugar from the bloodstream, so it can be used for energy and storage. Insulin will continue to be produced until blood sugar levels return to their normal state. Thus, the more simple carbohydrates you eat (or drink) at once, the higher your blood sugar will spike. This causes more insulin to be produced and more sugar to be taken up by the cells.
However… If you continue to abuse this very precise process by eating large amounts of simple carbohydrates, then over time your cells will fail to respond to insulin’s signal (the cells essentially grow immune to its constant presence). This situation is called insulin resistance, and it is the precursor to Type II Diabetes. Insulin resistance has also been linked with heart disease, high blood pressure, high levels of triglycerides, and excess weight. It has been estimated that 90% of Type II Diabetes cases can be prevented through a combination of a healthy diet and an active lifestyle.
The take-home lesson: If you stick with whole grains, fruits, beans, and vegetables, then you won’t have to worry about “cutting carbs” or eating “low-carb”. Whole foods offer all the vitamins, minerals, and fiber that you need for a healthy diet. Fiber, along with complex carbohydrates, helps slow the process of digestion and keeps sugar from rushing into the bloodstream. You’ll notice your energy levels will stabilize as well – an added bonus! Of course, it’s okay to give in to temptation every once in awhile, as long as you keep your serving sizes in check and watch your total calories. Eating healthy should be a lifestyle, not a passing trend, and a strict diet is too difficult to maintain in the long run. Fuel your body with all the healthy carbohydrates it needs to function well, and you’ll find that you can enjoy that slice of chocolate cake even more!
Read more on carbohydrates and sugar:
