For people on weight loss diets and just trying to keep the carbs down to a minimum in their diets, we have a little news for you. In order to function properly, our brain requires quite a significant amount of fuel in the form of glucose in order to receive, process, and retain information throughout or daily lives. Without complex carbohydrates, our bodies will tend to feel weakened, a little 'spaced-out', and sometimes even faint. So what you are telling us is that we now have to add lots of carbs to our diets? Precisely. However, many people get simple and complex carbohydrates a bit confused sometimes and this is what this article is all about.
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Too much sugar in our diets can really cause some damage. It can cause insulin levels to go through the roof, causing risk of diabetes, it can cause us to feel confused, irritated and even dehydrated when taking in the simple and refined sugars from liquid candy and sodas, for example. And, nowadays, it seems we have no place to go as we are told that nearly everything can be bad for us, it seems. However, that is what the glycemic index is used for! First, I want to mention why we need glucose. Over 10% of our body's energy goes straight to our brain as the cells that communicate with each other called neurons are always in a state of metabolic activity and those bioelectric signals are burning fuel like crazy. In other words, we are always thinking and we need fuel in order to run ourselves.
So, let's get down to it. There are two main types of carbohydrates. Simple and Complex carbohydrates. Simple carbohydrates are found in most of the processed and refined foods (like candy and corn syrup) and maybe some natural foods. They consist of short-chained sugar molecules that easily break and can rapidly be absorbed in our bloodstream creating that rush we have all experienced. The downside here is that the pancreas then to compensate, pumps out its high levels of insulin. We all know what lots and lots of insulin causes: diabetes. But, complex carbohydrates are different. They are more like 'time-release' capsules of energy that will optimize our brains performance.
The time-release function of complex carbohydrates is caused by the cellulose fibers that surround the sugars and slow the digestion process and spread out that energy output, keeping us in good shape. The liver then breaks down the longer strains (thus complex carbs) into the shorter ones (kind of like the simple carbs, in a way) and then allowing it into our blood. Now, if we don't have the right amounts of glucose from this process, our brains will begin to tire out quickly and we will end up with a harsh case of the 'out of it' sensation that many experience when on straight protein diets. You have to get those carbs in there, but the right ones!
How do we find these right sources? There are many resources on the web. A great place to start would be here:
Overall, we must always keep complex carbohydrates as a part of our daily diet. There are many more reasons beyond the scope of this article, such as strokes and mental decline due to diabetes and more. But hopefully this will create some awareness of the real risks involved with some of today's proposed diet plans and popular products heavily marketed in stores today. The brain is obviously one of our most essential pieces of equipment and we must treat it accordingly. If you like cars, look at it this way: you would give that Corvette Stingray with the 457 under the hood the special fuel it needs, so why not the generator which makes all of your motors run?
The primary function of carbohydrates is as an how many carbs does your brain need energy source for the muscular contraction and for other physiological processes necessary to sustain life. Although the body can utilize all of the macronutrients for energy, in certain instances carbohydrates are the preferred and the necessary energy source. For example, the brain and the red blood cells are totally dependent on glucose as an energy source. The body will go to great lengths, even self-destruction, to ensure that the brain and red blood cells receive adequate glucose supplies. A process called gluconeogenesis occurs in the liver and kidneys to convert protein to glucose. However the supply of the proteins comes from the body's structure. Although this process is effective in maintaining adequate glucose supplies for the brain and the red blood cells, its impact can be devastating. Prolonged use of protein as a source of glucose results in tissue loss and stunted growth, as seen during states of starvation. Therefore, it is important to maintain an adequate carbohydrate intake to ensure a sufficient glucose supply for the brain and red blood cells and avoid relying on protein breakdown as a glucose source.
Carbohydrates are utilized during exercise especially if the supply of oxygen is limiting, as can occur in a moderate to heavy intensity exercise. Carbohydrates also play an important role in the breakdown of lipids. Without sufficient carbohydrates, the breakdown of lipids is incomplete and ends with the production of ketones instead of the usual end products of carbon dioxide and water.
Fiber, a type of carbohydrate, has many functions independent of sugars and starches. Because fiber cannot be broken down by humans, and is therefore not absorbed, it provides a food source for bacteria in the large intestine, and then it is excreted in a larger, softer stool. Due to this action in the large intestine, fiber relieves constipation and decreases the incidence of diverticulitis. Fiber ingestion may also decrease the incidence of colon cancer and the risk of cardiovascular disease through a decrease in blood cholesterol levels. So the ingestion of dietary fiber generally has positive consequences. Since fiber is not absorbed by the body, one negative consequence is that any nutrients bound to the fiber are also not absorbed by the body. The absorption of zinc, iron, calcium and magnesium may decrease if consumption occurs at the same time as fiber, ultimately leading to reduced levels of these minerals in the body.