Mind Your Macros: Carbohydrates

Introduction

When people say macros or macronutrients, what do they mean? Traditionally they mean three things: carbohydrates, proteins and fats. What most people don’t tell you is what these three categories are or what they include. In this series we will examine each of these crucial elements of life and what they do in the human body, as well as another category that we often overlook. What is the mystery macro? Patience, my friend, all will be revealed in time. For now however let’s take a look at these wonderful macros.

Minding Your Macros Part 1: Carbohydrates

When people think about carbohydrates, what do they think of? What do you think of? Sugar? Let’s be honest it’s probably sugar. Here’s the thing you’re not wrong. Carbohydrates are, for the most part, long chains of either glucose, fructose, galactose or some combination of the three (1). They can range in complexity from simple table sugar (sucrose) to massively long chains of fibres (cellulose). What do carbohydrates do? The better question is: “What don’t they do?” In the human body carbohydrates are an energy source, a signalling device and a detoxification tool. Don’t believe me? Let’s examine carbohydrates in a closer light.

Carbohydrates: The Power Source

The human body runs off of sugar (2). This is a fact. No matter who you are, vegan, vegetarian, omnivorous, or even keto. Yes even the ketogenic diet still has sugar it’s just coming from a different source. More on that when we get to talking about fat, but I digress. The human body uses glucose to create energy. It does this by doing a complex series of chemical processes to create adenosine triphosphate (ATP). ATP is essentially the “energetic currency” of the body. If the body wants to accomplish something it uses ATP to do it (3). In order to make ATP the body uses glucose. It goes through 3 different, very complex processes that make ATP. The process is so complex that it would be easier to show you a photo linked (here). The body does have other ways to produce ATP however glucose is the easiest way. Not only that but there are some places in the body (brain) where it’s the only way for the cells to produce ATP (except for very extreme circumstances)(4). The body also stores carbohydrates (more specifically glucose) in these long chains wrapped in spheres called glycogen. When the body runs out of glucose, the body can draw from these reserves and resupply the cells in need. 

All of this to say that you don’t have to avoid carbohydrates, you need them for energy.

Carbohydrates: The Signalling Device

Your body isn’t just one part. Your body is comprised of billions upon billions of cells that are in constant communication with each other. In order to communicate with each other cells use a multitude of different techniques, hormones, proteins and carbohydrates. However, cells specifically use carbohydrates for communication and identification. Cells will tend to group themselves based on the organ they belong to (5), liver cells with liver cells, heart muscle cells with heart muscle cells and this is what keeps everything where it should be. In order to do this the cells will group themselves and use carbohydrate identifiers on the surface of the cell to do so (6). 

The immune system also uses this technique to identify bacteria and other micro-organisms, due to the differences in the carbohydrate structures on the outside of the cell. To give a better example: every cell in your body is wearing a sign that says “I’m a part of you”. This sign is made of carbohydrates in a specific organization. The immune system reads this sign and says: “Okay move along”. A bacteria has a different sign on. The immune system recognizes this sign as different and destroys the bacteria. This is an immensely simplified explanation but it shows the importance of carbohydrates in cell communication.

To sum up, you don’t need to ditch the carbs, they help your body stay in communication with itself.

Carbohydrates: Natures’ Broom

If you’ve ever been constipated, you know it’s not fun. Gas, bloating, not to mention the overall discomfort. There are a number of reasons for constipation one of which is not enough fibre. Yes that’s right, the age old trope of needing fibre is related to carbohydrates. More specifically fibre is made of carbohydrates, really, really long chains of carbohydrates. These kinds of fibre can be divided into two groups: soluble and insoluble. These long chains of carbohydrates such as cellulose (insoluble fibre) are typically too tough for the average person to digest fully. This lets them pass through the digestive system relatively untouched. This does many things, a few of which include: reduction of cholesterol (7)(soluble fibre), nourishing of gut bacteria (soluble fibre), and bulking and moving of the stool (soluble and insoluble fibre). This means that fibre has an amazing ability to help you detoxify by helping to build and move stool from your body.

So this goes to show that you don’t need to eliminate carbs, they help you poop.

Conclusion:

Now that we’ve demonstrated the beneficial properties of carbohydrates, hopefully they won’t be so misunderstood. Carbohydrates play a huge role in the body and so it is important to consume them on a regular basis. However, it is important to stress 3 things:

Everything in moderation: don’t go eating every single piece of bread that you find thinking that it’s essential to your survival while ignoring everything else on your plate. Overconsumption of carbohydrates can lead to some nasty side effects like systemic inflammation.

Avoid refined sugars: while your body does indeed use sugar for energy, it most often can’t handle just straight sugar. The body is accustomed to extracting the sugar from other things and using the various other nutrients found in the food along the way. Having straight sugar is like putting straight jet fuel into a 91 Honda civic. It might start but not for long. Also, because it is refined sugar you will almost certainly not be consuming sugar in moderation.

If you have heath issues and your sugar needs differ then you will need to figure out how to adapt this information to you. You know yourself better than anyone so do the research and figure out what’s right for you.

This concludes this very brief overview of carbohydrates. As you can see, Carbohydrates are essential, you need them. They give you energy, they help you know  what’s what in your body, and they help you poop. Sounds like a good deal to me.

That’s all for now folks, next time we’ll be covering one of the other macros.

Take care and eat well,

Keenan Fiddler N.N.C.P.