When you hear the words carbs or carbohydrates you probably think of bread or pasta. And you would be correct, but did you know that carbs are also found in fruits and vegetables? All carbs are not created equally. Before we get into whether or not carbs are good or bad, lets discuss why we need carbs. Carbohydrate Functions The main function of carbohydrates in your body is to supply energy-either directly or stored for later use in the form of glycogen or fats. Some of the functions of carbs include: *keeping your digestive system healthy: Soluble fibers absorb water as they pass through your body, which adds bulk to your stool and makes bowel movements easier. Insoluble fibers help alleviate constipation and can protect you from digestive diseases. *carbs serve as a structural component of coenzymes such as ATP(adenosine triphosphate), which is the principle molecule for storing and transferring energy in all living cells. *carbs keep your heart healthy: this can be tricky because not all carbs created equal. Soluble fibers help to lower "bad" LDL cholesterol and blood pressure and decrease the risk of heart disease. However, diets high in sugars can have the opposite effect over time. Carbohydrate and your blood sugar When the carbs you are eat are broken down into glucose, they enter your blood stream and raise your blood sugar levels. If you have too much glucose in your blood it can become fatal. So your bodies way to control the amount of glucose in your blood is your body produces insulin. Insulin then initiates the uptake of glucose into tissues and removes it from your body. However, the speed and intensity of this process depends on the types of carbs you are eating. Lets look at simple carbs (candy and desserts, sugared cereal, sodas, white bread, white pasta, processed foods), they are digested very easily and end up in blood quickly after eating. Which results in your bodies response to a quick rise in your blood sugar levels that leads to an equally quick increase in insulin production, resulting in a drop in blood sugar levels soon after a meal is eaten. Now lets look at complex carbs (whole fruits, vegetables, beans, oatmeal, whole grains), theses are slower to digest. Slower digestion leads to a more gradual rise in blood sugar and insulin levels are eating a meal. As a result no sugar crash. Now a common rule to follow is for every 10 grams of carbohydrates there should be 1 gram of fiber. So lets look at a few foods and see which are the better choices to get you carbs from. White bread (1 slice) has 15 grams of carbs but only 0.8 grams a fiber, multi-grain bread (1 slice) has 18 grams of carbs and 1.9 grams of fibers, and wheat bread (1slice) has 13 grams of carbs and 1.9 grams of fiber, pasta (2 oz) 14 grams of carbs and about 1.8 grams of fiber. Brussel sprouts (1 cup raw or cooked) 12 grams of carbs and 8 grams of fiber, sweet potatoes (1 cup raw or cooked) 27 grams of carbs and 3.8 grams of fiber, chickpeas (1cup) 44 grams of carbs and 12 grams of fiber. Avocados (1 half) 8.5 grams of carbs and 6.7 grams of fiber, raspberries (1 cup) 14.7 grams of carbs and 8 grams of fiber, strawberries (1 cup) 11 grams of carbs and 3 grams of fiber. So if we look at these numbers you can see that your fruits and vegetables have more fiber to carb ratio but also multi-grainand wheat bread are also a good choice. Bottom line is we need carbs for energy just make sure that you are picking the right carbs to fuel your body. Disclaimer: This blog is not to diagnose, treat or cure any disease, condition or other physical or mental aliment. The content is only to mentor and help guide you on your health journey, with no guaranty or assurances of results.